Dead Lift#

Wednesday 29 July 2020

2-2-2-2-2-2-2-2

  1. 135
  2. 165
  3. 195
  4. 225
  5. 245
  6. 255
  7. 260
  8. 265

Power Clean and Jerk#

Tuesday 4 AUG 2020

3-3-3-3-3-3-3

  1. 65 lbs
  2. 85 lbs
  3. 115 lbs
  4. 135 lbs -- MAX

Benchpress#

Thursday 22 OCT 2020

2-2-2-2-2-2-2-2

  1. 140
  2. 145
  3. 150
  4. 155
  5. 160
  6. 165
  7. 170
  8. 175

2000 Meter Row#

Wednesday 28 OCT 2020

2000 meter sprint on rower

Rower Main Sreen Image
Rower Summary Page

1 Hang Power Snatch + 1 Snatch Balance + 1 Overhead Squat#

Thursday 29 OCT 2020

Complete a complex every 90 seconds for 15 minutes. Add weight each round as form and technique allow.

Weight (in lbs)

  1. 65
  2. 70
  3. 75
  4. 85
  5. 90
  6. 95
  7. 95
  8. 95
  9. 95
  10. 100 lbs.

Front Squats#

Wednesday 4 NOV 2020

2-2-2-2-2-2-2-2-2

  1. 155
  2. 160
  3. 165
  4. 170
  5. 175
  6. 185
  7. 195
  8. 205
  9. 215

Ground to Overhead#

Monday 9 NOV 2020

5 Minute AMRAP

Complete as many ground to overheads as you can in 5 minutes.
Score is total pounds moved.
You choose your weight and plan your strategy to move the most pounds.
High rep, low weight or heavy weight, lower reps?
Score: 2990 (65lbs, 46 reps)

Strict Press#

Wednesday 11 NOV 2020

2-2-2-2-2-2-2-2

  1. 105
  2. 110
  3. 115
  4. 120
  5. 125
  6. 130
  7. 135
  8. 140
  9. 145
  10. 150

Hang Power Snatch#

Thursday 19 NOV 2020

1-1-1-1-1-1-1-1

  1. 90
  2. 95
  3. 100
  4. 105
  5. 115
  6. 125
  7. 130
  8. 135

Overhead Squats#

Thursday 3 DEC 2020

5-3-3-2-2-1-1-1-1

  1. 95 x5
  2. 115 x5
  3. 120 x3
  4. 125 x3
  5. 130 x3
  6. 135 x2
  7. 140 x1
  8. 150 x1
  9. 155 (failed)

Power Clean#

9 DEC 2020

1-1-1-1-1-1-1-1-1

  1. 115
  2. 135
  3. 155
  4. 165
  5. 170
  6. 175
  7. 180
  8. 185

Dead Lift#

15 DEC 2020

1-1-1-1-1-1-1-1

  1. 245
  2. 275
  3. 315
  4. 325
  5. 330
  6. 335

Power Snatch#

23 DEC 2020

1-1-1-1-1-1-1-1

  1. 75
  2. 95
  3. 125
  4. 130
  5. 135
  6. 140
  7. 145

Push Press#

30 DEC 2020

3-3-3-3-3-3-3

  1. 135
  2. 140
  3. 145
  4. 150
  5. 155
  6. 160
  7. 170

1 Hang Power Clean + 1 Power Clean + 1 Shoulder-to-Overhead#

7 JAN 2021

1-1-1-1-1-1-1

  1. 135
  2. 155
  3. 175
  4. 175
  5. 185

Clean#

15 JAN 2021

Scaled to dumbell clean due to wrist injury

5-3-3-2-2-1-1-1-1

  1. 30's
  2. 35's
  3. 40's
  4. 45's
  5. 50's
  6. 65's

Push Press#

20 JAN 2021

2-2-2-2-2-2-2-2

  1. 135
  2. 155
  3. 175
  4. 185
  5. 190

Backsquats#

28 Jan 2021

5-5-5-5-5-5

(Made up on Saturday 30 Jan 2021)

  1. 135
  2. 225
  3. 245
  4. 250
  5. 255

Power Cleans#

2 FEB 2021

3-3-3-3-3-3-3

  1. 135
  2. 140
  3. 145
  4. 150
  5. 155

Elizabeth#

Monday 8 FEB 2021

21-15-9

Cleans 135/"95"
Ring Dips (scaled to box dips)
Completion: 13:56

Strict Press#

Wednesday 10 FEB 2021

5-3-3-2-2-1-1-1-1

  1. 120 x 5
  2. 125 x 3
  3. 130 x 3
  4. 135 x 2
  5. 140 x 2
  6. 150 x 1
  7. 155 x 1
  8. 160 x 1

Dead Lift#

Tuesday 23 FEB 2021

3-3-3-3-3-3-3

  1. 225
  2. 255
  3. 275
  4. 305
  5. 325

Front Squats#

3 MAR 2021

  1. 185
  2. 205
  3. 225
  4. 235
  5. 240

Hang Power Clean#

Thursday 11 MAR 2021

5-3-3-2-2-1-1-1-1

  1. 115 x5
  2. 125 x5
  3. 135 x3
  4. 145 x3
  5. 155 x2
  6. 165 x1
  7. 175 x1
  8. 185 x1

Bench Press#

Wednesday 31 MAR 2021

3-3-3-3-3-3-3

  1. 165
  2. 170
  3. 175
  4. 180
  5. 185
  6. 190
  7. 195

Power Clean#

Tuesday 6 APR 2021

5-3-3-2-2-1-1-1-1

  1. 115 x 5
  2. 135 x 3
  3. 155 x 3
  4. 175 x 2
  5. 185 x 1

Split Jerk#

Thursday 15 APR 2021
1-1-1-1-1-1-1

Worked up to 190lbs