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Athlete Date Sort Location Workout Name Description Results
Chulho Kim 07/04/2020 56th Army Band Snatch/bench press Bench press
12-10-8
155-165-175
Slow and controlled.

Snatch balance
3x3
125-145-165(1)
Power snatch - HP snatch
3x1
135-145-155(1/2)
Snatch
3x1
155-170pr-175(x)

12min AMRAP
3 Hang squat snatches 95lbs
6 HRPU
9 Toes to bar
7rds+13reps		 1h 30m 00s
Performed as RX
Chulho Kim 07/03/2020 56th Army Band Squat/clean Front squats
4-4-4
205-225-235

5 E2MOM
1 Squat Clean
225-225-235-225(1/2)-225

9-15-21-27
Pullups
OH Squats 95lbs
 1h 10m 00s
Performed as RX
Chulho Kim 06/28/2020 56th Army Band Squat/Bench Press Back squat/front squat
5-3-1+/3x10
245-275-305(x)/135-135-155
Bench press
175-205-220PR+225PR
3x10
165-165-135

In the evening
2 mile Run
 60m 00s
Performed as RX
Chulho Kim 06/21/2020 56th Army Band Squat/Bench Press/Grace Back Squat/Front squat
3x3/1-1
255-275-295/255-275PR

Bench Press
3-3-2
165-185-205

Clean& 2 squat Jerks
75-95-115-135-135

Grace
30 Clean &Jerk
135lbs.

Cash out
1 mile Run		 1h 30m 00s
Performed as RX
Chulho Kim 06/19/2020 56th Army Band Deadlift Deadlift
3x5
325-345-355

2 Rounds
24 Deadlift 185lbs
24 Pullups
24 Wallball shots 20lbs
24 Toes to bar		 1h 10m 00s
Performed as RX
Chulho Kim 06/17/2020 56th Army Band Overhead press/Karen overhead press
3x5
95-115-125

Karen
150 wallball shots 20lbs		 45m 00s
Performed as RX
Chulho Kim 06/15/2020 56th Army Band Snatch 1 heaviest power snatch
145lbs

21-15-9
Power snatch
Burpee

5x8-10
Bicep Curls with 75lbs barbell

Pullups		 60m 00s
Performed as RX
Chulho Kim 06/14/2020 56th Army Band Squats/benchpress
Squats/Bench press
3x5
225-245-265
135-155-175 + 185-195(3)

100 Bench Presses - 135lbs
Every break - 10 Goblet squats 50lbs

Mobility

 1h 10m 00s
Performed as RX
Chulho Kim 06/09/2020 56th Army Band Barbara 5 E2MOM
3 power snatches
135-135-145-145-145
Right into
5 E2MOM
3 Clean&Jerk 165lbs

Barbara
5 rounds
20 Pullups
30 pushups
40 situps
50 squats
3 min rest		 1h 30m 00s
Performed as RX
Chulho Kim 06/08/2020 56th Army Band Snatc Strength
3 x 2 muscle Snatches
3 x 2 Snatch Balances + 2 Overhead squats
3 x 2 full snatches
Then Singles

3RDS
20 Single DB squat snatches 50lbs
15 Strict Pullups
15 V-ups
 60m 00s
Performed as RX
Chulho Kim 06/07/2020 56th Army Band Clean Strength
Find 1 Heaviest complex
1 Hang power clean
1 Hang squat clean
1 squat clean
1 Split jerk
95-115-135-155-185
Then
C&J Single
205-215PR
Clean Single
235(x)-235(x)-240PR

6 Rounds
8 Thrusters 95lbs
40 Double Unders

3 sets of
5 bicep curls - full range
5 bicep curls - top half
5 bicep curls - bottom half		 1h 20m 00s
Performed as RX
Chulho Kim 06/05/2020 56th Army Band Yoga/Squat Back squat/Front squat(singles)
5-3-1+
225-265-305+325failx2/255-275failx2

3 Rounds
12 Strict pullups
10 Front squats 135lbs		 60m 00s
Performed as RX
Chulho Kim 06/03/2020 56th Army Band 30min Run Snatch/clean
Practice with light weight
45-75-95-115

30min run for Distance
3.58mile
 60m 00s
Performed as RX
Chulho Kim 06/02/2020 56th Army Band Overhead Press/Deadlift Overhead press/Deadlift
3x3
105-125-135/325-345-355
(singles 375-380-405)triple PR!!!!

600m Run then
21-15-9
Power cleans
Front squats
Push presses
Use 95lbs
Then 600m Run

3 x Max L-sit Ring pullups
False grip
7-7-7		 1h 20m 00s
Performed as RX
Chulho Kim 06/01/2020 56th Army Band Clean&jerk Clean & Jerk
5-3-1+
95lbs-155lbs-185lbs-205-215
 30m 00s
Performed as RX
Chulho Kim 05/31/2020 56th Army Band Back squat/bench press Strength
3x3
Back sQuats/Bench press *225-255-275-295(Single)
*145-165-185

Buy in -85 situps-

5RFT
5 Clusters 115lbs
31x2 Double Unders
5 Power Snatches 115lbs
62 Double Unders
5 Overhead Squats 115lbs
62 Double Unders

Buy out -85 Pushups-		 1h 30m 00s
Performed as RX
Chulho Kim 05/30/2020 56th Army Band Bear complex Ring muscle up practice

Bear Complex
5 rounds for load
7 unbroken sets of this
1 power clean
1 front squat
1 push press
1 back squat
1 push press
75-80-85-90-95

4 RDS
10 strict Pullups
Max Hand stand hold
Max L-sit Hold		 60m 00s
Performed as RX
Chulho Kim 05/28/2020 56th Army Band Deadlift/press Deadlift (deload week)
Warmup
3x3 Single leg DL
50lbs DB
5-5-5-2
135-185-225-275

3 RFT
5 Strict Press
10 Push press
15 push jerk
95lbs.

4 rounds
30sec Handstand hold
15-20sec L-sit hold		 60m 00s
Performed as RX
Chulho Kim 05/27/2020 56th Army Band Front squat and skills Deloading
Front squats
Warmup 3x3
95-115
4x4
145-165-185-205

Skill practice
Strict ring muscleups

Tabata 4 Rounds each of:
L-sit hold
Hand stand holds
*Use DBs, bar or Ring. 		45m 00s
Performed as RX
Chulho Kim 05/25/2020 56th Army Band Murph Murph
1mile Run
100 Pullups
200 pushups
300 squats
1mile run
Wear a 20lbs weighted vest. 		60m 00s
Performed as RX
Chulho Kim 05/24/2020 56th Army Band Recovery With Resistance Band
3Rounds
10 Rows
10 Good mornings
10 Overhead press
*Do it again with an empty barbell
800m Run

Cool Down
Mobility movements
Lower to upper body.


45m 00s
Performed as RX
Chulho Kim 05/23/2020 56th Army Band Pushpress/Jerk/Row Push Press
3x3
135-155-175
Push Jerk
1-1-1
185-185-185
Barbell Row
3x5
205-215-225

For Time
3RDS of
10 Clean & Jerk 135lbs
30 situps
50 Double Unders
2min Rest
3RDS of
10 Power Snatches 95lbs
30 Situps
50 Double Unders
 1h 10m 00s
Performed as RX
Chulho Kim 05/22/2020 56th Army Band Overhead press/Deadlift Deadlift/Overhead press
3x5
315-325-345/95-115-125
Warmup
3-3-(3)
135-225-275/45-75

CEO
5 Rounds: 3 min AMRAP
3 Dumbbell Power Snatches 50lbs
6 push ups
9 air squats
1min Rest.
20RDS.
1h 20m 00s
Performed as RX
Chulho Kim 05/20/2020 56th Army Band Interval Run The mountain
1min on,15sec easy jog,1min walk
2min on, 30sec easy jog, 1min walk
3min on, 1min easy jog,1min walk
4min on, 2min easy jog, 1min walk
5min on, 3min easy jog,1min walk
4min on, 2min easy jog, 1min walk
3min on, 1min easy jog,1min walk
2min on, 30sec easy jog, 1min walk
1min on, Done		 5.20 mi
Performed as RX
Chulho Kim 05/19/2020 56th Army Band Back squats/cleans/pullup Weighted pullup
4-3-4-3-4
20lbs

Back squats
3x5
205-235-265

FT
400m Run
20 Power cleans 135
400m Run
15 Power cleans 155
400m Run
10 Power cleans 175
400m Run
5 Power cleans 195		 1h 20m 00s
Performed as RX
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