Sam Scherwinski

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Benchmarks

Workouts
Fran:00
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat335 lbs
Deadlift405 lbs
Clean & Jerk260 lbs
Snatch205 lbs
Front Squat295 lbs
Overhead Squat245 lbs

WODS

05/15/2018
1.) Push Press 5-5-3-3-1-1 starting @ approx 60% adding load each round. Every 90 seconds 
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder 
*6.) 3 Rounds 
25 Back Extension 
25 Wall Squats 
15 Reverse Hyper
05/16/2018
1.) Hitman
20 minute AMRAP 
800m Shuttle (200m increments)
25 Box Jump Overs, hands and no feet 24/20"
15 Toes to Bar
5 Muscle Ups 
*2.) 5 Overhead Squat every 2 minutes for 8 minutes @ approx 70% 
*3.) 800m Sled Pull 3x45/2/45
note: Use door to door x 8 
*4.) 5 rounds of
10 Unbroken Snatch, add load each round
note: Unbroken means touch and go into the basement each rep. Start light and be smart adding load as once again it's 10 Unbroken full depth Snatch. Rest no more than 3 minutes between sets
*5.) 50 Chest to Bar Pull-ups for time
*6.) for 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
05/18/2018
1.) Ketchup
10 rounds for time:
10 Pull-ups
20' Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75% 
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you've never done or have questions grab a coach. 
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb 
5 Box Jumps 24/20"
*5.) 7 minute cap
100' Handstand Walk (10' segments)
Every time you break complete 5 Handstand Push-ups 
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
Whiteboard
6:54 full cheat
Singles. 115# Push press
WOD #1: 1mi run, 21 C&J, 800m run, 21 C&J, 1 mi run. 105lb RX 42:34
4:32 unbroken
PP - 155# / FS from Sun @ 195# for 4 rds.
6:50, 70#push press. 50 back ext. 50 hspu from box. 5 sets of 10.