Scott Adler

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Benchmarks

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

WODS

09/05/2018
1.) Every 3 minutes for 5 rounds 5 Power Snatch @ High Hang from blocks
Note: Use last weeks heaviest 5RM and load bar within 10% of it. 
*2.) 10 Snatch Deadlift every 3 minutes for 3 rounds then drop weight 10% and complete 1 Max Effort Deadlift set
*3.) 3 Rounds 
10 Alternating Pistol Squats with 1.5/1 pood Kettlebell (Held goblit style)
20 Alternating Box Step Ups 24/20”, no load
1.) Twitch
Row 30 cal
21-15-9
Deadlift 225/155lb
Pull-ups 
Row 30 cal
*2.) Snatch Balance 1-1-1-1-1-1
Note: Add load each round and rest no longer than 2 minutes between sets
*3.) 12 minute AMRAP 
30 Wallballs 20/14lb
3 Rope Climbs
*4.) 9-7-5
Clean & Jerk 225/155lb
Muscle Ups 
Note: Clean can be any style
*5.) 5 rounds (N.F.T.)
10 Back Extensions
10 Reverse Hyper
10 Weighted Hip Extension

09/06/2018
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. 
1.) LUKE
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
*2.) for time:
10' Plank Walk
1:30 second Plank
15' Plank Walk
1:00 Plank
20' Plank Walk
30 second Plank
note: Plank Walk is what it sounds like, move forward in a plank position. If you lose your plank, you cannot move forward because that would be a bear crawl, same goes for plank hold, you lose plank you stop accumulating time. Plank is in full Push-up position (FLR) 

09/11/2018
1.) Partner 2000m Row, alternate every 200m
note: this is a sprint so make that transitions fast like lightning
2.) Partner Monti
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Partner "Monti"
5 rounds for time of:
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. cleans, 15 reps (alternate every rep)
50 step-ups with 45/35-lb. barbell, 20-in. box (alternate every 10 reps)
135/95-lb. snatches, 10 reps  (alternate every rep)
note: The cleans and snatch can be done full or power, both male and female will use a 20" box. Athletes will have their own bars on the Step Ups holding on to the bar the entire step up portion. 
*3.) Do as written
A.) 20 minutes to warm up to 5RM Power Jerk 
B.) 20 minutes Assault Bike 
At the top of every minute for 20 seconds complete all out sprint
Note: During the time you’re not sprinting you should pick a watt and try to maintain as this is for max cal 
C.) Two Rounds at 3 minutes 
ME Power Jerk @ 95% of 5RM
ME Power Jerk @ 90% of 5RM
D.) 1 minute ME Assault Bike cals 
*4.) You can do one of these in place of the Power Jerk: Back Squat/Push Press/Bench Press 
*5.) 3 Rounds 
20 Back Extension
10 Bent Over Supinated Grip Barbell Row, heavy but beautiful 




09/18/2018
1.) U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq. 
McGhee
30 minute AMRAP 
275/195-lb. deadlifts, 5 reps
13 push-ups
9 box jumps, 24/20-inch box
*2.) 30 minute Assault Bike 
*3.) 15 minute AMRAP
10 Back Extension 
10 Wall Facing Squats 
10 Tripod to Headstand
10 Barbell Good Mornings 95/65lb




09/20/2018
1.) Every 2 minutes for 10 minutes 5 Squat Jerk within 10% of established 5RM
*2.) Back Squat/Push Press/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one. 
1.) Shaking Hands
10-20-30-20-10
Assault Bike
Thrusters 95/65lb
*2.) for time:
9-7-5
Overhead Squat 155/105lb
Box Overs 30/24”
*3.) 50 Sumo Deadlift High Pulls 95/65lb
Note: Not necessarily for time so make them good
*4.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*5.) 7 minute up the ladder, starting at 1 rep and adding 1 rep each round
Wide Grip Pull-up 
Parallel Ring Rows
Note: The pull-ups are as wide of a grip as possible and use a box on the Ring Rows pulling yourself in to a parallel to the floor position
09/21/2018
1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM 
Then 
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort 
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Gummy Bear
3 rounds
400m Run
30 GHD Sit-ups 
20 Front Rack Lunge 115/85lb
*2.) Split Jerk 5-3-3-2-1, adding load each round establishing a session 1RM resting no longer than 3 minutes between sets
Note: If you use the blocks please reset them back to the way they were
*3.) for time:
5 Strict Press 135/95lb
4 Rope Climbs (Alternating Legless to Legs)
3 Muscle Ups
2 Wall Climbs
3 Muscle Ups
4 Rope Climbs (Alternating Legless to Legs)
5 Strict Press 135/95lb
*4.) 7 minutes AMRAP 
10 Power Snatch 75/55lb
3 Bar Muscle Ups 
*5.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman
Whiteboard
1+25 Snatch+45m Row with Honey Bunny
1 + 485 dubs w/ Jimbo
Free WOD w Jordan. Did not fuel properly for this day.
1+25 snatch + 76m row
Solo this morning (did half of each movement) Partner WOD also
Oshkosh 5k Terrain Race
Sent it