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Evan L


Days this month: 0
Days this year: 0
Total days recorded: 96
Gender: Male

Leaderboard Scores

1RM Split Jerk

240 lbs - 160913
235 lbs - 160816

Diane

4:40 - 160823
3:29 - 160920

Helen

8:50 - 160913

Recent Workouts

181226

Power Clean + Push Press - 135 lbs
Every 3 minutes for 15 minutes Reverse Lunge (BB in back rack, front foot elevated) 8L/R  Power Clean + Push Press 1.1.1.1+4

Conditioning - 230 reps
AMRAP18 15 WB (20/14) 12 pull-ups 9 squat clean (95/65)

181219

12 Days of Christmas - 48:46
“12 Days of Christmas” 1 clean & jerk (225/150) 2 MU 3 box jumps (36/30) 4 hang snatch (full, 115/75) 5 bar facing burpees 6 push press (115/75) 7 pistols (each leg, alternating) 8 TTB 9 WB (20/14) 10 CTB 11 HSPU 12 front squats (no rack, 225/150)
13th day of Christmas consisted of 20 mile run

181217

Power Clean - 200 lbs
EMOM18 0-1 minute 4L/R tempo long-stance DB lunge (40X1) Assume slightly longer than normal lunge stance and perform all reps on each side without moving feet. Hold DB in each hand. 1-3 minutes 6/4/2 touch and go power clean Treat the power clean as two waves of 6, 4, and 2 touch and go reps. First and fourth interval complete 6 power cleans, second and fifth complete 4, and third and sixth interval complete 2. Increase weight as reps decrease, and shoot for slightly higher weights in second wave.

Calories Rowed - 118 reps
Every 5 minutes for 20 minutes 0-2 minutes 10 deadlift (225/155) + 200' shuttle (50' down and back twice) + max calorie row in remaining time 2-5 minutes Rest Score is total calories rowed

181214

Back Squat - 225 lbs
A) Tempo Back Squat (4241) 4x5 (target top set heavier than last week) B) Banded Hip Thrust 4x20 (shoulders elevated, band across lap)

Conditioning - 4:00
6 Rounds 10 lateral burpees over barbell 10 toes to bar Rest 1 minute between rounds
Working time

181213

Conditioning - 464 reps
OPEN GYM Bike/Row 3 Rounds 5 minutes at easy pace 4 minutes at easy-moderate pace 3 minutes at moderate pace 2 minutes at moderate-hard pace 1 minute at hard pace Rest 3 minutes between rounds
Bike cals

181212

Run+Burpees - 14:49
10:00 - 30:00 minutes Every 4 minutes for 20 minutes 400m run 20 burpees

DL+HC+Press - 5:00
35:00 - 45:00 minutes Every minute for 10 minutes 5 deadlifts (165/115) 3 hang squat cleans  1 shoulder-to-overhead

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