Sam Holmes

A detailed (4 part) view on the most recent workouts.

Each workout has:
1. A ranking score and averages of power and velocity.
2. A breakdown of each component of a movement.
3. A Velocity report.
4. A detailed chart with every rep.
Between Legs Vertical Throw
2023-01-11
Session AveragePeak Power: 1458 WattsAverage Power: 562 WattsPeak Speed: 9.0 m/sAverage Speed: 4.99 m/sPop100: 1.62 m/sPop200: 3.81 m/sDistance: 3.92 MetresTotal Work: 262 Joules
BestPeak Power: 1870 WattsAverage Power: 744 WattsPeak Speed: 10.48 m/sAverage Speed: 6.39 m/sPop100: 3.6 m/sPop200: 5.76 m/sDistance: 5.53 MetresTotal Work: 315 Joules
MassAverage Kgs: 3Average lbs: 7
Trap Bar Jump
2023-01-11
Session AveragePeak Power: 1754 WattsAverage Power: 754 WattsPeak Speed: 2.24 m/sAverage Speed: 1.16 m/sPop100: 0.55 m/sPop200: 1.3 m/sDistance: 0.4 MetresTotal Work: 267 Joules
BestPeak Power: 2338 WattsAverage Power: 1206 WattsPeak Speed: 2.68 m/sAverage Speed: 1.85 m/sPop100: 1.65 m/sPop200: 2.68 m/sDistance: 0.55 MetresTotal Work: 338 Joules
MassAverage Kgs: 45Average lbs: 99
Snatch
2022-12-20
Session AveragePeak Power: 1531 WattsAverage Power: 336 WattsPeak Speed: 2.53 m/sAverage Speed: 1.2 m/sPop100: 0.2 m/sPop200: 0.56 m/sDistance: 1.43 MetresTotal Work: 404 Joules
BestPeak Power: 1912 WattsAverage Power: 383 WattsPeak Speed: 2.82 m/sAverage Speed: 1.33 m/sPop100: 0.45 m/sPop200: 0.79 m/sDistance: 1.91 MetresTotal Work: 563 Joules
MassAverage Kgs: 29Average lbs: 63
Hang Clean
2022-12-14
Session AveragePeak Power: 1998 WattsAverage Power: 516 WattsPeak Speed: 2.51 m/sAverage Speed: 1.41 m/sPop100: 1.09 m/sPop200: 2.45 m/sDistance: 0.77 MetresTotal Work: 282 Joules
BestPeak Power: 2429 WattsAverage Power: 627 WattsPeak Speed: 2.94 m/sAverage Speed: 1.82 m/sPop100: 1.68 m/sPop200: 2.94 m/sDistance: 1.04 MetresTotal Work: 394 Joules
MassAverage Kgs: 37Average lbs: 82
Squat Jump
2022-12-14
Session AveragePeak Power: 1452 WattsAverage Power: 808 WattsPeak Speed: 2.04 m/sAverage Speed: 1.23 m/sPop100: 0.89 m/sPop200: 1.78 m/sDistance: 0.34 MetresTotal Work: 230 Joules
BestPeak Power: 1996 WattsAverage Power: 1095 WattsPeak Speed: 2.64 m/sAverage Speed: 1.56 m/sPop100: 1.24 m/sPop200: 2.06 m/sDistance: 0.52 MetresTotal Work: 394 Joules
MassAverage Kgs: 45Average lbs: 99
Power Clean
2022-08-19
Session AveragePeak Power: 1049 WattsAverage Power: 314 WattsPeak Speed: 1.85 m/sAverage Speed: 1.01 m/sPop100: 0.41 m/sPop200: 0.87 m/sDistance: 0.87 MetresTotal Work: 273 Joules
BestPeak Power: 1561 WattsAverage Power: 480 WattsPeak Speed: 2.52 m/sAverage Speed: 1.4 m/sPop100: 0.61 m/sPop200: 1.18 m/sDistance: 1.34 MetresTotal Work: 461 Joules
MassAverage Kgs: 32Average lbs: 70
Power Clean
2022-08-02
Session AveragePeak Power: 1140 WattsAverage Power: 326 WattsPeak Speed: 1.89 m/sAverage Speed: 0.95 m/sPop100: 0.24 m/sPop200: 0.63 m/sDistance: 0.99 MetresTotal Work: 339 Joules
BestPeak Power: 1274 WattsAverage Power: 343 WattsPeak Speed: 2.02 m/sAverage Speed: 1.0 m/sPop100: 0.31 m/sPop200: 0.71 m/sDistance: 1.05 MetresTotal Work: 360 Joules
MassAverage Kgs: 35Average lbs: 77
Power Clean
2022-07-19
Session AveragePeak Power: 1224 WattsAverage Power: 351 WattsPeak Speed: 2.0 m/sAverage Speed: 1.08 m/sPop100: 0.36 m/sPop200: 0.78 m/sDistance: 0.99 MetresTotal Work: 322 Joules
BestPeak Power: 1556 WattsAverage Power: 425 WattsPeak Speed: 2.32 m/sAverage Speed: 1.24 m/sPop100: 0.48 m/sPop200: 0.89 m/sDistance: 1.28 MetresTotal Work: 438 Joules
MassAverage Kgs: 33Average lbs: 73
Squat
2022-07-19
Session AveragePeak Power: 559 WattsAverage Power: 311 WattsPeak Speed: 0.61 m/sAverage Speed: 0.35 m/sPop100: 0.11 m/sPop200: 0.2 m/sDistance: 0.36 MetresTotal Work: 321 Joules
BestPeak Power: 726 WattsAverage Power: 403 WattsPeak Speed: 0.79 m/sAverage Speed: 0.46 m/sPop100: 0.15 m/sPop200: 0.27 m/sDistance: 0.5 MetresTotal Work: 443 Joules
MassAverage Kgs: 90Average lbs: 198
Power Clean
2022-07-18
Session AveragePeak Power: 1421 WattsAverage Power: 330 WattsPeak Speed: 2.17 m/sAverage Speed: 1.04 m/sPop100: 0.25 m/sPop200: 0.7 m/sDistance: 1.03 MetresTotal Work: 326 Joules
BestPeak Power: 1746 WattsAverage Power: 432 WattsPeak Speed: 2.53 m/sAverage Speed: 1.19 m/sPop100: 0.55 m/sPop200: 0.96 m/sDistance: 1.14 MetresTotal Work: 394 Joules
MassAverage Kgs: 32Average lbs: 71
Hang Clean
2022-07-08
Session AveragePeak Power: 1425 WattsAverage Power: 489 WattsPeak Speed: 2.29 m/sAverage Speed: 1.42 m/sPop100: 0.8 m/sPop200: 2.06 m/sDistance: 0.82 MetresTotal Work: 280 Joules
BestPeak Power: 1531 WattsAverage Power: 526 WattsPeak Speed: 2.33 m/sAverage Speed: 1.53 m/sPop100: 1.06 m/sPop200: 2.3 m/sDistance: 0.93 MetresTotal Work: 321 Joules
MassAverage Kgs: 35Average lbs: 77
High Pull
2022-07-08
Session AveragePeak Power: 557 WattsAverage Power: 264 WattsPeak Speed: 0.81 m/sAverage Speed: 0.45 m/sPop100: 0.04 m/sPop200: 0.11 m/sDistance: 0.63 MetresTotal Work: 374 Joules
BestPeak Power: 979 WattsAverage Power: 341 WattsPeak Speed: 1.27 m/sAverage Speed: 0.58 m/sPop100: 0.16 m/sPop200: 0.28 m/sDistance: 0.88 MetresTotal Work: 518 Joules
MassAverage Kgs: 60Average lbs: 132
Power Clean
2022-07-08
Session AveragePeak Power: 1576 WattsAverage Power: 405 WattsPeak Speed: 2.35 m/sAverage Speed: 1.18 m/sPop100: 0.3 m/sPop200: 0.92 m/sDistance: 1.19 MetresTotal Work: 410 Joules
BestPeak Power: 1857 WattsAverage Power: 516 WattsPeak Speed: 2.48 m/sAverage Speed: 1.5 m/sPop100: 0.68 m/sPop200: 2.09 m/sDistance: 1.63 MetresTotal Work: 559 Joules
MassAverage Kgs: 35Average lbs: 77
Snatch
2022-07-08
Session AveragePeak Power: 1229 WattsAverage Power: 248 WattsPeak Speed: 2.49 m/sAverage Speed: 1.01 m/sPop100: 0.15 m/sPop200: 0.44 m/sDistance: 1.3 MetresTotal Work: 318 Joules
BestPeak Power: 1578 WattsAverage Power: 290 WattsPeak Speed: 2.83 m/sAverage Speed: 1.18 m/sPop100: 0.2 m/sPop200: 0.54 m/sDistance: 1.49 MetresTotal Work: 365 Joules
MassAverage Kgs: 25Average lbs: 55
Power Clean
2022-07-01
Session AveragePeak Power: 1073 WattsAverage Power: 295 WattsPeak Speed: 1.73 m/sAverage Speed: 0.86 m/sPop100: 0.26 m/sPop200: 0.58 m/sDistance: 0.89 MetresTotal Work: 306 Joules
BestPeak Power: 1834 WattsAverage Power: 359 WattsPeak Speed: 2.48 m/sAverage Speed: 1.05 m/sPop100: 0.53 m/sPop200: 0.87 m/sDistance: 1.2 MetresTotal Work: 414 Joules
MassAverage Kgs: 35Average lbs: 77
Squat
2022-06-28
Session AveragePeak Power: 568 WattsAverage Power: 297 WattsPeak Speed: 0.97 m/sAverage Speed: 0.56 m/sPop100: 0.24 m/sPop200: 0.49 m/sDistance: 0.41 MetresTotal Work: 225 Joules
BestPeak Power: 743 WattsAverage Power: 373 WattsPeak Speed: 1.27 m/sAverage Speed: 0.73 m/sPop100: 0.44 m/sPop200: 0.89 m/sDistance: 0.57 MetresTotal Work: 335 Joules
MassAverage Kgs: 55Average lbs: 121