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Jonathan W


Days this month: 13
Days this year: 13
Total days recorded: 864
Gender: Male
Height: 6' 2"
Weight: 215 lbs
About me:
Virgo / Doucheflop / Yes, thats my baby

Leaderboard Scores

2RM Back Squat

405 lbs - 180402

1RM Clean & Jerk

290 lbs - 140506
275 lbs

1RM Front Squat

350 lbs - 141121
340 lbs - 140122
335 lbs - 131122

1RM High Bar Back Squat

440 lbs - 141118
405 lbs - 140815
400 lbs - 140124
350 lbs

1RM Push Press

265 lbs - 131113
265 lbs - 150330

1RM Snatch

225 lbs - 141124
220 lbs - 140205
215 lbs - 140813
215 lbs - 150330
210 lbs

1RM Snatch

205 lbs - 171113

1RM Split Jerk

305 lbs - 160816
295 lbs - 160913

1RM Squat Clean

320 lbs - 140811
315 lbs - 140804
305 lbs - 140614
300 lbs - 140226
285 lbs

2RM Push press

245 lbs - 171113

3RM Deadlift

505 lbs - 150811

3RM Front Squat

315 lbs - 141226

3RM HBBS

405 lbs - 141104

3RM Overhead Squat

215 lbs

3RM Push Press

245 lbs - 140812

500m Row

1:27 - 140812
1:26

5k Row

19:26

Annie

7:41 - 140812
6:57 - 140429

Cindy

625 reps - 160809

Fight Gone Bad

330 reps

Fran

3:51

Helen

10:22 - 140408
10:06 - 160913

Jackie

7:02 - 140422

Murph

51:22 - 140526

Nancy

16:25 - 140415

Push Press 1RM

285 lbs - 180807

The Seven

31:20 - 150404

Recent Workouts

190117

Bike/Row - 376 reps
Bike/Row 3 rounds 3 minutes @ easy 1 minute @ moderate Rest 2 minutes 2 rounds 4 minutes @ easy 2 minutes @ moderate Rest 2 minutes 1 round 5 minutes @ easy 3 minutes @ moderate
bike cals

Weighted Plank Hold - 55 lbs
A) Weighted Plank Hold 4x1 minute

190116

Strength - 53 lbs
Every 3:30 minutes for 5 rounds :20 second double KB front rack wall sit 10 goblet squats w/ band :40 second wall sit Use single KB for goblet squat. Position KB upside-down so that band can go through handle and under each foot.

AMRAP12 - 74 reps
AMRAP12 10 snatches (115/75) 9 lateral burpees 8 snatches (135/85) 12 lateral burpees 6 snatches (165/105) 15 lateral burpees 4 snatches (185/125) 18 lateral burpees Max snatches in remaining (205/145)

190115

Alternating Tempo Dumbbell Bench Press - 80 lbs
1A) Alternating Tempo Dumbbell Bench Press (32X1) 3x8 L/R Use same weight as last week 1B) Medball Chest Pass Against Wall 3x:20 seconds max reps Stand 3-4' from wall and complete as many reps of chest pass as possible in :20 seconds. Goal is to minimize time catching ball and recoiling - focus on explosive speed.

Strict Pull-Ups - 20 reps
2A) Strict Pull-Ups 4x max reps

Bent-Over BB Row - 95 lbs
2B) Bent-Over BB Row 4x:20 second max reps Underhand grip. Use ~50% of BW for these.

Midline - 80 reps
Tabata Russian twists Side plank hold L Side plank hold R Complete as :20 seconds of twists, then :20 second hold L, then :20 second hold R for 8 rounds
10 twists per interval of twists...all dem holds

190114

Deadlift - 435 lbs
A) Deadlift 5x4 Add 5-10% from last week. Touch and go on these but DONT BOUNCE. B) Banded Hollow Tuck 5x8 L/R Attach band to rig and hold tension with arms straight over head. Maintain upper body position in hollow while alternating tuck with each leg.

Conditioning - 14:25
3 rounds 9 power clean (115/85) 15 WB + 9 power clean 21 calorie row + 15 WB + 9 power clean Rest 2 minutes between rounds
used 45# dbs for the cleans

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