BENCHMARKS / "THE GIRLS"

CASEY DEREK KOCHEK SAM
Angie 23:27 0:00 0:00 0:00
Cindy 0-rds 17-rds 0-rds 25-rds
Elizabeth (95#) 11:48 0:00 9:05 9:18
Fight Gone Bad 297 207 272 305
Filthy Fifty 23:29 0:00 0:00 20:29*
Fran 4:53 5:35* 9:20 5:39
Grace (115#) 4:32 0:00 4:06 4:03
Helen 9:29 9:16* 21:42 8:58
Jason 23:20 0:00 0:00 25:20
Michael 17:13 20:55 0:00 17:44
Nate 12-rds 0-rds 0-rds 10-rds*
Mile Run 6:35 5:15 5:58 5:36
Clean & Jerk 175 lbs. 130 lbs. 0 lbs. 170 lbs.
Deadlift 275 lbs. 0 lbs. 0 lbs. 275 lbs.
Shoulder Press 125 lbs. 0 lbs. 0 lbs. 130 lbs.
Squat 250 lbs. 0 lbs. 0 lbs. 240 lbs.

4.12.2008

4/11 workout

Tabata (*modified) Mashup
(20 sec on, 40 sec off - 3 people total)
max effort and reps, balls to the wall

Power Clean + Jerk (95#)
-20 sec on, 40 sec off (while other two guys do their 20 sec of work)
-repeat 3x

KTE (hang off pullup bar)
-20 sec on, 40 sec off
-repeat 3x

Power Clean + Jerk (95#) / KTE combined:
-20 sec on C+J, 20 sec on KTE, 20 sec rest
-repeat 3x


Sumo Deadlift + Powershrug (135#)
-20 sec on, 40 sec off (while other two guys do their 20 sec of work)
-repeat 3x

Full Turkish get up with 30# (hang off pullup bar)
-20 sec on, 40 sec off
-repeat 3x

Sumo Deadlift + Powershrug (135#)
21-15-9 (take rest after each set while other 2 complete it)

Full Turkish get up ladder w/ 30# (1-2-3-4-5)
- 1R + 1L, 2R + 2L, 3R +3L, ....etc

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