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Matthew Franco
Main Site 29 Sessions

Benchmarks - Lifts

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Benchmarks

Overview

"If [an] athlete is serious about getting considerably stronger, he needs to incorporate at least one explosive exercise into his routine. And more is even better." - Bill Starr

The barbell lifts include both power lifting and olympic lifting and greatly emphasize the strength, power, and speed aspects (among others) of CrossFit's ten general physical skills.  Proven competency in each of these lifts is a good indication of overall strength and explosiveness.


Results

Lift Date Result From Workout
Deadlift Jan 15, 2011 5 reps @ 275 lbs 21 times McGhee
Back Squat Jan 14, 2011 1 rep @ 365 lbs OHS 5x1/FS 5x1/BS 5x1
Front Squat Jan 14, 2011 1 rep @ 305 lbs OHS 5x1/FS 5x1/BS 5x1
Overhead Squat Dec 08, 2010 1 rep @ 225 lbs CrossFit Total II
Thruster Dec 02, 2010 7 reps @ 135 lbs 5 times 5 RFT: Rows and Thrusters
Shoulder Press Dec 15, 2010 1 rep @ 165 lbs 5 times Lifting: Shoulder Press, Push Press and Push Jerks
Push Press Dec 24, 2010 3 reps @ 210 lbs 2 times Push Press 3-3-3-3-3-3-3
Push Jerk Dec 15, 2010 5 reps @ 215 lbs Lifting: Shoulder Press, Push Press and Push Jerks
Squat Snatch Jan 10, 2011 21 reps @ 135 lbs Muscle-ups, Squat Snatches
Clean Dec 08, 2010 1 rep @ 265 lbs CrossFit Total II
Clean & Jerk Jan 17, 2011 30 reps @ 135 lbs Grace
Bench Press Dec 08, 2010 1 rep @ 275 lbs CrossFit Total II

CrossFit Journal Articles

Read More About The Lifts.

The Burgener Warmup -Mike Burgener
The Stance -Mike Burgener
Clean and Jerk -Mike Burgener
The High Hang Snatch -Mike Burgener
Reviewing The Snatch -Mike Burgener
Receiving The Bar -Mike Burgener
Snatch Grip Position -Mike Burgener