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Athlete Date Sort Location Workout Name Description Results
Justin Lilly 12/02/2016 USAMMCE None Split Clean and Jerk

Ladder up to 185lb		 185 lbs
Performed as RX
Justin Lilly 12/02/2016 USAMMCE None EMOM 7 min

1 C&J with squat followed by 1 Squat Clean @ 155lb		 7 rounds 0 reps
Performed as RX
Justin Lilly 12/02/2016 USAMMCE None 10 Min AMRAP
7 dead lift @ 225lb
10 Over the bar facing burpees
50ft lunge with 20lb DBs		 3 rounds 2 reps
Performed as RX
Justin Lilly 12/01/2016 USAMMCE None Tabata run

complete 1 tabata sprint

then rest 2 minutes

complete second tabata sprint

Add total distance		 0.86 mi
Performed as RX
Justin Lilly 12/01/2016 USAMMCE Tabata GHD Tabata GHD

Touch floor at bottom and foot pads at top
 55 reps
Performed as RX
Justin Lilly 12/01/2016 USAMMCE None Tabata Air Assault bike record distance 1.30 mi
Performed as RX
Justin Lilly 11/30/2016 USAMMCE Weakness Wednesday Overhead squat OH Sq work
5 @ 86lb
5 @ 105lb
5 @ 125
5 @ 135
4 @ 140
 140 lbs
Performed as RX
Justin Lilly 11/30/2016 USAMMCE Weakness Wednesday power snatch Power Snatch
30 @ 95lb		 5m 17s
Performed as RX
Justin Lilly 11/29/2016 USAMMCE None With 20lb vest
Run 1 mile
30 Sit ups
30 Push ups
Run .75 mile
25 Sit ups
25 Push ups
Run .5 mile
20 Sit ups
20 Push ups
Run .25 mile
15 Sit ups
15 Push ups		 36m 34s
Performed as RX
Justin Lilly 11/28/2016 USAMMCE None Strength

Bench Press
2 - 225lb
3 - 220lb
4 - 215
4 - 210
3 - 205		 225 lbs
Performed as RX
Justin Lilly 11/28/2016 USAMMCE None 2 Rds for time
20 C2B
20 1.5 KB snatches
20 WBs		 13m 29s
Performed as RX
Justin Lilly 11/23/2016 USAMMCE Weakness Wednesday SQ Snatch Snatch Sq
5 - 65lb
5 - 85
4 - 95
3 - 115
1 - 125		 125 lbs
Performed as RX
Justin Lilly 11/23/2016 USAMMCE Weakness Wednesday 10 Min AMRAP Sq Snatch and Bar 10 Min AMRAP Sq Snatch and Bar MU
2 Sq Snatch at 95lb
2 Bar Muscle Up		 7 rounds 1 reps
Performed as RX
Justin Lilly 11/23/2016 USAMMCE Max HR Push Ups 1 min Perform as max hand release push ups in 1 min 33 reps
Performed as RX
Justin Lilly 11/22/2016 USAMMCE Work .5 mi assault bike
500 m row
5 x body weight deadlifts (200lb)
5 x 95# hanging clean

each .1 on bike counts as one rep
each 100 meters on rower count as one rep		 6 rounds 6 reps
Performed as RX
Justin Lilly 11/21/2016 USAMMCE None 20 Min AMRAP
5 Push Press at 135lb
10 KB 1.5 pood
10 WB with 25lb ball
130 foot sled push with 95 pounds		 4 rounds 3 reps
Performed as RX
Justin Lilly 11/18/2016 USAMMCE None Deep Front Squats
135lb - 5
155 - 5
185 - 5
200 - 5		 200 lbs
Performed as RX
Justin Lilly 11/18/2016 USAMMCE None Weighted ring dips
5- 5lbs
5 - 10lb
5 - 20
5 - 30
5 - 50

Deep Back Sq
5 - 165lb
5 - 185
5 - 195		 50lb lbs
Performed as RX
Justin Lilly 11/15/2016 USAMMCE Griff For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards		 17m 18s
Performed as RX
Justin Lilly 11/15/2016 USAMMCE None Row rest 1 minute between each set. Record total time including rest.

250 meters
500
1000
500
250		 12m 41s
Performed as RX
Justin Lilly 11/14/2016 USAMMCE None OH Sq ladder

45lb - 10
55 - 10
65 - 8
75 - 8
95 - 5
105 - 5
115 - 3
125 - 3
135 - 2		 135 lbs
Performed as RX
Justin Lilly 11/14/2016 USAMMCE None Sq cleans every 1 minute

135lb -5
155 - 5
175- 5
185 - 3		 185 lbs
Performed as RX
Justin Lilly 11/12/2016 USAMMCE None DB Thrusters
20lb -21
25lb- 18
30lb - 15
35lb - 12
40lb - 9
45lb - 6
50lb - 3		 50lb lbs
Performed as RX
Justin Lilly 11/11/2016 USAMMCE None Standing DB Shoulder Press
30lb- 12
40-10
50-6
60-3
60-3
Dead lift
135lb -12
185-10
185-8 (3 sets)		 185 lbs
Performed as RX
Justin Lilly 11/11/2016 USAMMCE None Trail Run Moderate pace
 20m 37s
Performed as RX
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