Lili Santoro |
“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
October - December Goals
1.
Muscular Endurance Tests
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Push Ups
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Plank Hold
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Wall Sit
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Chin Ups
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TYMB
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Side Plank
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1/4/20
Strict: 6 Modified: 24 |
1/4/20
2:09 |
1/4/20
2:56 |
1/5/20
18 *INVBBR |
10/18/20
8:51 |
1/6/21
R: 1:45 L: 1:40 |
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5/20/20
Strict: 8 Modified: 28 |
5/20/20
2:24 |
5/20/20
3:06 |
1/6/21
5 (green band) |
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1/6/21
10 (strict) |
1/6/21
3:07 *PR! |
1/6/21
4:20 *PR! |
Value
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Strength Tests
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Squat
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Deadlift
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Clean
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Bench
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1/5/20
Est. 1RM = 122# |
5/26/20
145 x 5 Est. 1RM = 149# |
1/20/20
Est. 1RM = 87# |
1/5/20
Est. 1RM = 93# |
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10/18/20
Est. 1RM = 125# |
10/21/20
185 x 3 (Hex Bar) Est. 203# |
10/23/20
1RM = 100#* PR! |
10/18/20
105# |
Aerobic Capacity Tests
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Mile Run
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1600m Row
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500m Row or 0.5 Bike
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0:20 Max Effort Row (or) Bike
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8:11
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11/2/19
6:50 |
1/20/20
1:58.8 Row |
1/5/20
94m Row |
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1/12/20
8:08 |
1/4/20
7:03 |
10/21/20
1:17 Bike |
Value
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4/8/20
6:48 |
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1/6/21
6:43 *PR! |
Skill & Movement Proficiency Tests
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50 Double Unders for Time
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Benchmark WOD A
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Benchmark WOD B
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Benchmark WOD C
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1/15/20
6:46 |
1-30-19
23:35 |
4/19/20
8:24* 30# DB's |
1/15/20
9:43 |
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4/8/20
3:02 |
5-24-20
21:59 |
Benchmark WOD A |
Benchmark WOD B |
Benchmark WOD C |
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5 Rounds
1:00 Soccer Ball Taps 30 Jumping Pull Ups 30 Air Squats 30 Butterfly Sit Ups 1:00 Rest |
500m Row
5, 4, 3, 2, 1 Thrusters @ 65# Bar Over Burpees 500m Row |
50, 40, 30, 20, 10
Unbroken Jump Rope 25, 20, 15, 10, 5 Deadlift @ 75# |
Single Leg Stability
Split Squats 3 x 6 each
>Single Leg KB RDL 3 x 10 each
>Firehydrants 3 x 10 each
Workout
Part A.
12, 10, 8, 6, 4, 2
Kettlebell Single Arm Front Squats
Kettlebell Swings
Kettlebell Single Arm Alternating Push Ups
Part B.
30, 25, 20
Double Unders
Butterfly Sit Ups
Side Plank w/ Knee Raises (split reps per side)
Split Squats 3 x 6 each
>Single Leg KB RDL 3 x 10 each
>Firehydrants 3 x 10 each
Workout
Part A.
12, 10, 8, 6, 4, 2
Kettlebell Single Arm Front Squats
Kettlebell Swings
Kettlebell Single Arm Alternating Push Ups
Part B.
30, 25, 20
Double Unders
Butterfly Sit Ups
Side Plank w/ Knee Raises (split reps per side)
Rear Foot Elevated Split Squat 4 x 6 each
>Single Leg Plate Hop & Hold 4 x 6 each
>Single Leg Box Squats 4 x 8 each
>Bosu Balance Squats 4 x 8 each
>Triangles w/ KB 4 x 8
10 Sets: Assault Bike Anaerobic Training
0:20 Hard
0:40 Recovery
5:00 Cool Down
>Single Leg Plate Hop & Hold 4 x 6 each
>Single Leg Box Squats 4 x 8 each
>Bosu Balance Squats 4 x 8 each
>Triangles w/ KB 4 x 8
10 Sets: Assault Bike Anaerobic Training
0:20 Hard
0:40 Recovery
5:00 Cool Down
Testing
1-3RM Bench Press
1-3RM Back Squat
Take Your Medicine Ball
1-3RM Bench Press
1-3RM Back Squat
Take Your Medicine Ball
15 Minute Time Cap
3 Rounds for Time
25 Cal Bike
20 Kettlebell Swings @ 35#
15 Dips
10 Curl to Press @ 20#
5 Chin Ups
Total Rounds: 2 + 13
3 Rounds for Time
25 Cal Bike
20 Kettlebell Swings @ 35#
15 Dips
10 Curl to Press @ 20#
5 Chin Ups
Total Rounds: 2 + 13
Strength
Back Squat Cluster 4 x 3, 2, 1*
*10 second rest between rep clusters
>Box Jumps 4 x 5
>Trap Bar Deadlift 4 x 8
>Mobility 4 x 1:00
Tabata
Goblet Squats
Single Arm Plank Rows (4R/4L)
Air Squats
Shoulder Taps
Back Squat Cluster 4 x 3, 2, 1*
*10 second rest between rep clusters
>Box Jumps 4 x 5
>Trap Bar Deadlift 4 x 8
>Mobility 4 x 1:00
Tabata
Goblet Squats
Single Arm Plank Rows (4R/4L)
Air Squats
Shoulder Taps
Strength
3 Sets
6, 4, 2 Inverted Barbell Row Cluster
15 Seated Banded Lat Pull Downs
10 Single Arm Plank Row
20 Standing Horizontal Banded Rotations (each side)
3 Sets
6, 4, 2 Bench Press @ 77% (80#)
10 Banded Push Ups
10 DB Push Press
10 Hollow Rocks
Intervals
5 Sets
0:30 Bike Sprint
0:30 Recovery
5 Sets
0:20 Bike Sprint
0:40 Recovery
3:00 Cool Down
3 Sets
6, 4, 2 Inverted Barbell Row Cluster
15 Seated Banded Lat Pull Downs
10 Single Arm Plank Row
20 Standing Horizontal Banded Rotations (each side)
3 Sets
6, 4, 2 Bench Press @ 77% (80#)
10 Banded Push Ups
10 DB Push Press
10 Hollow Rocks
Intervals
5 Sets
0:30 Bike Sprint
0:30 Recovery
5 Sets
0:20 Bike Sprint
0:40 Recovery
3:00 Cool Down
Warm Up
Part A. 3 Sets
1:00 Jump Rope
20 Feet Elevated Glute Bridges
20 Gunslingers @ 20#
Part B.
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Traction Lunge
Testing: Benchmark WOD C
50, 40, 30, 20, 10
Unbroken Jump Rope
25, 20, 15, 10, 5
Deadlift @ 75#
PB: 1/15/20 | 9:43
Testing: 50 Double Unders for Time
PB: 4/8/20 | 3:02
Testing: Take Your Medicine Ball for Time
PB: 10/18/20 | 8:51
Part A. 3 Sets
1:00 Jump Rope
20 Feet Elevated Glute Bridges
20 Gunslingers @ 20#
Part B.
10 Leg Swings
10 Quad Stretch
10 Knee Hugs to Traction Lunge
Testing: Benchmark WOD C
50, 40, 30, 20, 10
Unbroken Jump Rope
25, 20, 15, 10, 5
Deadlift @ 75#
PB: 1/15/20 | 9:43
Testing: 50 Double Unders for Time
PB: 4/8/20 | 3:02
Testing: Take Your Medicine Ball for Time
PB: 10/18/20 | 8:51
