Pauly VanderKelen

Square 1469

Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

02/01/2020
1.) Garbage Truck
21-15-9
Dumbbell Deadlift 50/35lb
Dumbbell Hang Power Clean 50/35lb
Dumbbell Push Jerk 50/35lb
**Choose 1 extra credit in class**
*2.) 3 Back Squat @ 80% every 2:30 minutes for 5 rounds
*3.) 5 rounds
150m Row
5 Sandbag Cleans
Rest 2 minutes
*4.) Every 3 minutes for 15 minutes Snatch Complex from floor: 1 Pull to HH + 1 High Pull + 1 Snatch + 1 Overhead Squat approx 70%


02/02/2020
1.) Beef Jerky 
30/24 cal Assault Bike
3 rounds
3 Muscle Ups
2 Bar Muscle Ups 
30/24 cal Assault Bike 
3 rounds
3 Bar Muscle Ups 
2 Muscle Ups 
30/24 cal Assault Bike
2.) 5 rounds
ME Strict Press @ 50%
Rest 2 minutes
3.) n.f.t.
50 Hip Extension with 1 sec pause on bottom & top
10 Back Extension with 5 second pause on bottom & too


02/03/2020
1.) Puma 
11 Minute AMRAP
5 Power Clean 185/135lb
10 Handstand Pushups
35 Double Unders
2.) 4 Front Squat every 2 minutes for 12 minutes @ 65/24
3.) EMOM 10
Odd: 7 Chest to Bar
Even: 7 Ring Dips
4.) Every 3 minutes for 15 minutes Clean Complex from floor 1 Pull to HH + 1 Extension + 1 Clean & Jerk @ 70%
5.) 5 rounds
13 GHD sit-ups 
13 V-ups

02/04/2020
1. Bad Bacon
EMOM 30
Begin every round with 3 Burpees
min 1 10 Pushups
min 2 10 GHD Sit-ups
min 3 5 Ring Dips
note: repeat entire triplet for 30 minutes
**If time allows choose 1 extra credit**
*2.) 3 rounds
10 Push Press @ 50%
1 Free Standing Handstand Push-up
note: scale with 10 sec. handstand hold preferably away from the wall
*3.) 5 minutes:
40 foot Sandbag Carry
note: every time you hit 40 feet, drop the sandbag and pick it back up again
*4.) 3 rounds
7 Single Arm Bent-over Dumbbell Row, r & l, start heavy and add more each set
5 Strict Wide Grip Pull-ups



02/05/2020
1.) Every 3 minutes for 12 min 3 position Snatch Complex: Snatch from High Hang, Hang & from Floor @ approx 75%
note: drop each rep if needed
2.) SHRED IT
3 rounds
30/24 cal Row
15 Back Squat 225/155lb
note: scale to approx 50% of 1rm 
*3.) 3 Overhead Squat every 2:30 for 5 rounds @  80%
note: highly recommended you use the blocks so you can dump it on the blocks instead of having to deal with re-racking on the j-cups
*4.) Every 2 minutes for 12 minutes 3 Deadlift @ 75%
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.




02/06/2020
1.) Mail Room
start each round with 100m Shuttle(10m) 
21-15-9 
Overhead Squat 115/85lb 
Toes to Ring
**Choose one extra credit **
2.) 7 min AMRAP 
10m Sled Push 45/25lb
3 Bar Muscle Up
3.) Every 3 minutes for 12 min 3 position Clean Complex @ approx 75% Clean from HH + 1 Clean from H + 1 Clean & Jerk from F
4.) 13 min AMRAP 
10 Back Extension
8 Wide Grip Strict Pull-ups
10 Reverse Hyper
02/07/2020
Bell
3 rounds 
21 Deadlift 185/135lb
15 Pullups
9 Front Squat 185/135lb


02/13/2020
1.) Every 1:30 for 5 rounds 3 clean ext/high pull @ 80% 
note: it's really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
3 rounds
15/12 cal Row
5 Muscle Ups
1 Clean & Jerk 225/155lb
*3.) 10 minute EMOM
Odd: 10m Sled Push 45/25lb
Even: 1 Legless Rope Climb
Note: do no ever risk death to complete a legless rope climb in training, ok? Sled push weight is meant to be on the rubber mats and it’s not meant to be fast but extremely difficult so put that plate on and figure out how to move it over rubber.
*4.) 3-2-1-1-1 Snatch Balance, work up to a heavy single
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups


02/14/2020
Randy
75 Power Snatches 75/55lb

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 , 2008 in the line of duty.


02/15/2020
1.) That Whistle
50 Air Squat
5 Burpees to target
5 Toes to Bar
40 Air Squat
10 Burpees to target
10 Toes to Bar
30 Air Squat
15 Burpees to target
15 Toes to Bar
20 Air Squat
20 Burpee to target
20 Toes to Bar
10 Air Squat
25 Burpee to target
25 Toes to Bar
**Choose 1 extra credit to complete in class**
*2.) 4 Back Squat @ 70% every 2:30 for 5 rounds
*3.) Every 3 minutes for 4 rounds
5 Deadlift 315/225lb (70%) 
20’ Handstand Walk
5 Bar Muscle Ups
20’ Handstand Walk
*4.) 10 total reps of: Floor->Hang->Pause 2 sec.->Floor->Clean @ 80%
note: rest no more than 2 minutes between reps
*5.) 5 rounds
10 GHD Sit-ups
10 second hold with body parallel to floor 


Whiteboard
~17:30 scaled
145-155#, 7 kipping HSPU + some deficit on box
15:43. 125lb. Box hspu
18:29?
Strict to a 15lb plate, 225lbs FS
14:06 @ 205#
Kipping HSPU