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

07/03/2018
1.) Giraffe☠️
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10😐
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-upπŸ™‚
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/05/2018
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
β€”- rest 3:00 β€”-
15-12-9
Cal bike
Front Squat 135/95lb
β€”-rest 2:00 β€”-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
07/06/2018
1.) Every 2 minutes for 12 minutes 3 Back Squat @ approx 75%
2.) Perfect Storm
100 Double Unders for time
rest 2 minutes 
1 Mile Run for time
rest 2 minutes
500m Row for time
note: There is no cap on Double Unders
*3.) 3 rounds
21 Thrusters 75/55
7 Sandbag Over Shoulder 150/100lb
*4.) 100m Barbell Overhead Carry 155/105lb (door to door)
25 Power Clean & Jerk 155/105lb
100m Barbell Overhead Carry 155/105lb
*5.) 3 rounds
30 GHD Sit-ups
1:30 Plank (Full Push-up position)
note: Come out of Plank stop accumulating time.


Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups πŸ˜…
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
6 mile run.
πŸ’ picked.
105 Sn no PR
200 BS
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!