Timm Uhlmann

Square 22894233 10214772017601082 5933391272539582468 n

Benchmarks

Workouts
Fran6:23
Helen:00
Grace:00
Isabel:00
Jackie:00
Lifts
Back squat280 lbs
Deadlift365 lbs
Clean & Jerk220 lbs
Snatch169 lbs
Front Squat245 lbs
Overhead Squat215 lbs

WODS

10/01/2019
1.) 6 min Calf/Achilles Smash - 3 min per side
2.) Run 600m
15 Power Snatches 155/105lb
Run 400m
30 Toes to Bar
Run 200m
45ft Handstand Walk
2 Rounds
*3.) 30 Pullups for time
10/03/2019
1.) 12 min Lacrosse Ball Shoulder Smash
2.) 10 Rounds
1 Barbell Complex: 3 Power Clean -> 2 Shoulder to Overhead -> 1 Overhead Squat 115/85lb
1 Gymnastics Complex: 3 Toes to Bar -> 2 Chest to Bar Pullups -> 1 Bar Muscle Up
-Any time you break during a complex (set the bar on the ground/coming off the pullup bar), do 10 Bar Facing Burpees
*3.) 5 min EMOM
30 Sec Plank
10 Pushups
-Scale Pushup count if needed
-If you're cool, you'll never come down from a plank
10/07/2019
1.) EMOM 7
3 Position Snatch (HH, Hang, Floor) @ 60%
2.) 4 Rounds
20 Kettlebell Swings 53/35lb
15 Ring Dips (Muscle Up to it if able)
10 Strict Pullups
*3.) 3 Rounds
10 Rear Foot Elevated Split Squats, each leg with DBs
10 Single Leg Romanian Dead Lifts, each leg with DBs
10/08/2019
1.) 8 min Lacrosse Ball Shoulder Smash
2.) 20 min AMRAP
Row 500m
80ft Dumbbell Lunge 1x50/1x40lb (40ft down and back, hold DB anywhere)
Row 400m
20 Sumo Deadlift High Pulls 95/65lb
Row 300m
10 Ring Muscle Ups
*3.) 3x5 Super Slow Descent HSPU Negatives
10/10/2019
1.) Every 1:30 for 5 Rounds
2 Snatch + 3 Sec Receive Hold @ 65%
(Snatch + Hold, Snatch + Hold)
-No chasing the barbell to save it
-If you keep failing, drop 5%
2.) 5 Rounds
10 Hang Power Cleans 95/65lb
80ft Bear Crawl
1 Rope Climb
*3.) 15 min Handstand Walk over plates practice
10/14/2019
1.) From Squat Rack:
EMOM 7 
1 Back Rack Split Jerk @ 60% 1RM
-If easy, add load each round
2.) 3 Rounds
15/12 Cal Assault Bike
30 Wallballs 25/20lb
60 Double Unders
*3.) 5x8 Seated Kettlebell Strict Press
10/17/2019
1.) EMOM 7
3 Position Power Clean + 1 Jerk @ 65% 
2.) 3 Rounds
10 Jump Squats
10 Toes to Bar
10 Strict Press 75/55lb
10 Pullups
*3.) 5x10 Elevated Ring Rows (Feet on a box)
Whiteboard