Saturday, August 3rd

STRENGTH:
Find 1RM Snatch
Find 1RM Clean and Jerk
Find 3RM Front Squat

CONDITIONING:
Run 1000m
then
5 rounds..
25 Pullups
7 Push Jerks (135#)

RESULTSSchafer
STRENGTH-180# Snatch (-15#); 235# Clean&Jerk (-10#; missed 250# Jerk); 285# 3RM FS (5# PR)
CONDITIONING-12:04

Friday, August 2nd

STRENGTH: Heavy Triple-Snatch from Blocks at bottom of knee
Heavy Double-Clean and Jerk from Blocks at bottom of knee
Back Squat: 1x10-60%, 1x10-65%, 1x8-70%, 1x8-75%
Front Squat: 1x5-60%, 1x5-65%, 2x5-70%
4x8 Close Grip Bench
3xMax Effort Strict Weighted Pullups at 50% of last week's heaviest weight
3x8 GH Raise

RESULTS
Schafer
175# Snatch triple from Blocks; 215# C&J from blocks; BS: Based off 330#; FS: Based off 300#; 195# Close Grip Bench; Pullups w/25#:10,10,8

Thursday, August 1st

ACTIVE RECOVERY

Hang Squat Snatch EMOM
3 Min: 3 reps at 95#
3 Min: 2 reps at 115#
3 Min: 1 rep at 135#
3 Min: 2 reps at 115#
3 Min: 3 reps at 95#

3 rounds:
10 Pistols
30 Situps

Wednesday, July 30th

STRENGTH:
3RM Hang Power Snatch
3RM Hang Power Clean
Heavy complex of: Push Press+Push Jerk+Split Jerk
5x3 Clean Pulls from blocks (bottom of knee) at 110-115% of 1RM Clean
5x3 Heaving Snatch Balance

CONDITIONING:
3 rounds for total time of:

9 Deficit Handstand Pushups
50 Kettlebell Swings (50#)
9 Bar Muscle Ups

Rest 1:1

RESULTSSchafer
STRENGTH-155# Hang Power Snatch; 215# Hang Power Clean; 205# Complex; 300# Clean Pull; 175# Heaving Snatch Balance
CONDITIONING-4:06, 3:54, 4:20

Tuesday, July 30th

STRENGTH: 1RM of complex: 2 Clean Pulls + 1 Clean and Jerk
3x1 at 90% of max of complex
Back Squat: 1x8-65%, 1x8-70%, 1x6-80%, 1x6-85%
Front Squat: 1x5-60%, 70%, 75%, 80%

CONDITIONING:
5x800m--rest 1:1

RESULTS
Schafer
STRENGTH-210# 1RM of complex; 190# for 3x1; Back Squat based off 330#; Front Squat based off 300#
CONDITIONING-2:52, 2:48, 2:49, 2:50, 2:50

Saturday, July 27th

STRENGTH-Find 1RM Snatch
Find 1RM Clean and Jerk
Find 3RM Front Squat

CONDITIONING-For Time:
Run 800m (10 laps in gym)
15 Toes to Bar
20 KB Swings (50#)
Run 400m (5 laps in gym)
20 Toes to Bar
25 KB Swings
Run 200m (3 laps in gym)
25 Toes to Bar
30 KB Swings

RESULTS
Schafer
STRENGTH-185# Snatch; 245# C&J (Ugly, but a PR); 275# 3RM Front Squat (290#x2)
CONDITIONING-14:29 (Accidently did 5 reps too many on T2B and Swings on the second and third rounds!)

Richter
STRENGTH-155# Snatch; 185# C&J; 210# 3RM Front Squat (Missed some heavier PR attempts)
CONDITIONING-Had to leave early

Friday, July 26th

STRENGTH-Snatch from Blocks at Top of Knee..Heavy Triple, then repeat for 3 sets
Clean and Jerk from Blocks at Top of Knee..Heavy double, then repeat for 3 sets
Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%
Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
Close Grip Bench 4x8
3x5 Strict Weighted Pullups
3x6 GH Raises

RESULTS
Schafer
STRENGTH-155# Snatch; 195# C&J; Back Squat: Based off 330#; Front Squat: Based off  300#; 195# Close Grip Bench; 55# Strict Weighted Pullup

Thursday, July 25th

ACTIVE RECOVERY DAY

10 Rounds

Swim 50yd
3 Pullups

RESULTS
Schafer-15:40
Richter-14:05

Wednesday, July 24th

STRENGTH-3RM Hang Power Snatch
3RM Hang Power Clean
Heavy Jerk Triple
5x2 Pause Clean First Pull (5 sec pause at knee)
5x5 Push Press

CONDITIONING-
4 rounds:
Run 400
15 Deadlifts (185#)

RESULTS
Schafer
STRENGTH-160# 3RM Hang Power Snatch (170#x2); 215# Hang Power Clean (225#x2); 205# Jerk Triple; 275# Clean Pull; 190# Push Press

CONDITIONING-9:33

Richter
STRENGTH-145# 3RM Hang Power Snatch; 215# Hang Power Clean; 175# Jerk Triple

Tuesday, July 23rd

STRENGTH: Find 2RM Pause Clean (Pause 3 seconds at top of knee) and Jerk
3x3 at 90% of 2RM Pause Clean and Jerk
Back Squat 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80%
Front Squat 1X5@60%, 1X5@70%, 2X5@75%

CONDITIONING: Sled Drag (75#) with 20 burpees every 3 minutes

RESULTS
Schafer
STRENGTH-215# 2RM Pause Clean and Jerk; 195# at 90%; Back Squat: Based off 330#; Front Squat: Based off 300#
CONDITIONING-Completed

Richter
STRENGTH-160# 2RM Pause Clean and Jerk; 145# at 90#; Back Squat: Based off 275#; Front Squat: Based off 205#

Monday, July 22nd

STRENGTH: Find 3RM Pause Snatch (Pause three counts at the bottom of the knee)
3x3 Pause Snatch at 90% from the 3RM
5x2 Snatch First Pull (to top of knee)
5x5 Bent Over Row

CONDITIONING: 5 rounds for reps
20 seconds of DB Push Press
10 seconds rest
20 seconds of Chest to Bar Pushups
10 seconds rest
40 seconds of Burpee Box Jumps (30in)
20 seconds rest

RESULTS
Schafer
STRENGTH-160# 3RM Pause Snatch; 145# for 90% Pause Snatch; 245# Snatch First Pull;185# Bent Over Row
CONDITIONING-165 reps 

Richter
STRENGTH-130# 3RM Pause Snatch; 115# for 90% Pause Snatch; 180# Snatch First Pull; 165# Bent Over Row
CONDITIONING-115 reps

Saturday, July 20th

STRENGTH: Find 1RM Snatch, Clean and Jerk, and find 3RM Front Squat

CONDITIONING: Amanda
9-7-5
Muscle Ups
135# Squat Snatch

RESULTSSchafer
STRENGTH-195# Snatch (5# PR); 220# C&J (Wrist Hurt); 280# 3RM Front Squat (Old 1RM)
CONDITIONING-6:05

Richter
STRENGTH-170# Snatch (15# PR); 205# C&J; 185# 3RM Front Squat
Had to leave before conditioning

Friday, July 19th

STRENGTH-Find heavy triple Snatch from blocks at power position, then 3 sets at heavy triple
Find heavy double Clean and Jerk from blocks at power position, then 3 sets at heavy double
Back Squat: 1x10-60%, 1x8-65%, 1x8-70%, 1x8-75%
Front Squat: 1x5-60%, 1x5-65%, 2x5-70%
Close Grip Bench-4x8 Heavy
Strict Pullups-3x8 Max Effort
3x10 GH Raises

CONDITIONING-
Crush Games Video Qualifier #3:
10 MINUTE AMRAP
9 Deadlifts-115#
6 Front Squats-115#
3 Shoulder to Overhead-115#
30 Double Unders

RESULTS
Schafer
STRENGTH-135# Snatch Triple; 205# Clean and Jerk Double; Back Squat-200#, 215#, 230#, 250#; Front Squat-170#, 180#, 195#, 195#; 185# Close Grip Bench
CONDITIONING-9 rounds+4 deadlifts(Did this after Snatch and C&J, then finished strength)

Richter
STRENGTH-75# Snatch Triple; 155# Clean and Jerk Double; Back Squat-165#, 180#, 195#, 205#; Front Squat-125#, 135#, 145#, 145#; 1 Set of Close Grip Bench at 165# (Had to leave)

Need to do Pullups later

Thursday, July 18th

ACTIVE RECOVERY/TECHNIQUE DAY

Schafer
135# Squat Snatchx2 EMOM for 8 minutes
Every 45 seconds (alternating between movements) for 15 minutes: 2 muscle ups+1 ring dip, 8-50# KB Swings
Forward Roll Muscle Ups and Handstand Walking
10 rounds, every 2:00-max effort Airdyne for 30 seconds, max L-Sit, Cool down on Airdyne till next max effort

Richter
Worked on Squat Snatch and Overhead Squat

Wednesday, July 17th

STRENGTH-Max Unbroken 3RM Power Snatch
Max Unbroken 3RM Power Clean
Max Unbroken 3RM Jerk (from boxes)
4x3 Clean Pull from Hang at 110% of C&J Max
4x5 Behind the Neck Push Press

RESULTS
Schafer
STRENGTH-160# 3RM Power Snatch (Old 1RM), 225# 3RM Power Clean (Old 1RM), 225# 3RM Jerk (PR), 255# Clean Pull, 165# Push Press

Richter
STRENGTH-135# 3RM Power Snatch

Tuesday, July 16th

STRENGTH:3-Position Clean (Floor, Hang, Hi-Hang)+1 Jerk
3x1 3-Position Clean+1 Jerk at 90% (Rest 90 seconds between sets)
Back Squat 1x10-60%, 1x8-70%, 1x6-75%, 1x4-80%
Front Squat-1x5-60%, 3x5-70%

CONDITIONING:
3 rounds-15 Hang Cleans (135#), 15 Burpees
20 Minute Sled Drag (Marching)

RESULTS
Schafer
STRENGTH-205# 3-Position Clean+1 Jerk (Horrible), 185# for 90%, Back Squat-200#, 230#, 250#, 265#; Front Squat-170#, 195#, 195#, 195#
CONDITIONING-4:08 (UB on Hang Cleans), Used 100# on Sled Drag, made it around 750-800 yd.

Richter
STRENGTH-165# 3-Position Clean+1 Jerk, 155# for 90%, Back Squat-165#, 190#, 205#, 220#; Front Squat-125#, 145#, 145#, 145#

Monday, July 15th

STRENGTH:
15 minutes to find max 3-position Snatch (floor, hang, hi-hang)
3x1 3-position Snatch at 90% (90 seconds rest between sets)
4x3 Snatch Pulls from Hang position at 110% of 3-position Snatch
4x8 Pendlay Row

CONDITIONING: (No rest between)
1 minute of Bar Muscle Ups (Must come down from bar after each rep)
3 minutes AMRAP: 15 Burpees (with 6' inch jump) & 10 DB Push Press
2 minutes of Bar Muscle Ups (Must come down from bar after each rep)
3 minutes AMRAP: 15 Burpees (with 6' inch jump) & 10 DB Push Press
1 minute of Bar Muscle Ups (Must come down from bar after each rep)

RESULTS
Schafer
STRENGTH-165# 3-position snatch; 150# for 90% 3-position snatch; 175# Snatch Pull; 155# Pendlay Row
CONDITIONG-7 muscle ups, 2 rounds, 11 muscle ups, 1.5 rounds, 8 muscle ups=116 reps

Richter
STRENGTH-125# 3-position snatch; 115# for 90% 3-position snatch; 145# Snatch Pull; 135# Pendlay Row
CONDITIONING- MU Attempts, 1 round+10 burpees, MU attempts, 1 round+2 burpees, MU attempts

Sunday, July 14th

ACTIVE RECOVERY

Mobility Work

SWIMMING:
10 rounds
Swim 25m as fast as possible
Rest 30 seconds

Saturday, July 13th

STRENGTH-
20 minutes each to find 1RM Snatch and 1RM Clean and Jerk

CONDITIONING-
Fran
21-15-9
95# Thrusters
Pullups

RESULTS
Schafer
Performed the Crush Games Video Qualifier WOD 2-134 reps then..
STRENGTH-180# Snatch (too inconsistent); 265# Clean (Stayed away from jerk today) 275# (f)
CONDITIONING-2:56 (31 second PR)

Richter
STRENGTH-165# Snatch (PR!); 185# Clean and Jerk
CONDITIONING-Wussed out! Making him do it Sunday ;)

Friday, July 12th

STRENGTH-
Hang Squat Cleans EMOM for 5 minutes at 70%
30 minutes to find 1RM High Bar Back Squat

RESULTS
Schafer
STRENGTH-185# Hang Squat Cleans; 330# Back Squat (10# PR)

Richter
STRENGTH-135# Hang Squat Cleans; 275# Back Squat (Up 50# from 3 weeks ago, but 225# wasn't a true max)

Thursday, July 11th

STRENGTH/TECHNIQUE-
3x5 Snatch Balance
3x3 Overhead Pause Squats (3 second pause at bottom)

EMOM for 8 minutes, 3 thrusters
EMOM 10 minutes, alternating between 8 toes to bar and 8 pullups

Swimming-Tread water for 30 seconds, then swim 50m..5 rounds

RESULTS
Schafer
Worked up to 155# Snatch Balance; Worked up to 185# Overhead Pause Squats; 155# EMOM Thrusters

Richter
Slept in and only swam!

Wednesday, July 10th

STRENGTH 1-
3x5 Muscle Snatch
7x2 Snatch at worst position
5x2 Clean and Jerk at worst position

STRENGTH 2-
4x5 Weighted Strict Pullups
4x5 Glute Ham Raises
4x8 Narrow Grip Bench
4x10 Good Mornings

RESULTS
Schafer
STRENGTH 1-110# Muscle Snatch; 170#x2 & 185#x1 Snatch from below knees on blocks; 225# Clean and Jerk & 240# Clean w/ failed jerk from below knees on blocks
STRENGTH 2-55# Weighted Pullups; 185# Narrow Grip Bench

Richter
STRENGTH 1-75# Muscle Snatch; 75# Snatch (Worked on better technique) from below knees on blocks; 185# Clean and Jerk from below knees on blocks

Tuesday, July 9th

STRENGTH: 5 attempts to find a max Clean and Jerk for the day, then 5 min EMOM-Clean and Jerk at 85-90% of max
3x3 Pause Front Squats (5 second pause at bottom)
3x5 Push Press

CONDITIONING:
5 rounds..
5 Pullups
10 Hand Release Pushups
15 Squats

-then-

15 Hang Power Snatches

-then-

5 rounds..
5 Pullups
10 Hand Release Pushups
15 Squats

RESULTS
Schafer
STRENGTH-235# Clean and Jerk; 195# EMOM Clean and Jerk; 245# Pause Front Squats; 185# Push Press
CONDITIONING-9:30 (125# Snatch)

Richter
STRENGTH-185# Clean and Jerk (Almost got 205#); 185# EMOM Clean and Jerk; 135# Pause FS
CONDITIONING-13:25 (115# Snatch)

Monday, July 8th

STRENGTH: 5 Heavy sets of Snatch, trying to use perfect form and not miss any attempts
5 minutes EMOM, 90% of today's snatch
3x5 Snatch Pull (First Pull)
3x5 Snatch Balance, but no heaving at all

CONDITIONING:
2:00 Double Unders
3:00 Wall Balls
2:00 Rest
3:00 Kettlebell Swings (50#)
2:00 Double Unders

RESULTS
Schafer
STRENGTH-170# Snatch; 155# EMOM Snatch; 165# Snatch Pull; 125# Snatch Balance
CONDITIONING-177 Double Unders, 64 Wall Balls, 61 Kettlebell swings, 145 Double Unders=447 reps

Richter
STRENGTH-140# Snatch; 125# EMOM Snatch; 165# Snatch Pull; 65# Snatch Balance
CONDITIONING-74 Double Unders, 53 Wall Balls, 61 Kettlebells swings, 58 Double Unders=246 reps

Sunday, July 7th

ACTIVE REST DAY

2:00 Intervals of Airdyne max effort
*During 2:00 rest, we did 5 Handstand Pushups and 5 Burpees

Then..
5 rounds, not for time of:
20 Situps
10 Strict Pullups

Saturday, July 6th

STRENGTH: 10x3 Back Squat @ 85% (+ some depending on last week)
Find 1RM Snatch
Find 1RM Clean and Jerk

CONDITIONING: 12-9-6
185# Clean and Jerk
Bar Muscle Ups

RESULTS
Schafer
STRENGTH-305# Back Squat (+25# from week one); 185# Snatch (Failed 195#); 235# Clean and Jerk (Failed 245# jerk); Cleaned 265# for the heck of it, 5# under clean PR
CONDITIONING-13:40 Rx

Richter
STRENGTH-250# Back Squat; 150# Snatch; 195# Clean and Jerk
CONDITIONING-15:00 (Used 155# for four reps, then used 135#, got 8 bar muscle ups!)

Friday, July 5th

STRENGTH: 8x4 Back Squat @ 80% (+ more depending on last week)

CONDITIONING: 12 minute Cap
150 Wall Balls-20#
90 Double Unders
30 Muscle Ups

RESULTS
Schafer
STRENGTH-290# (+25# from week one)
CONDTIONING-258 Reps

Thursday, July 4th

Supposed to be an ACTIVE RECOVERY DAY :)

1) Found 1RM Overhead Squat

2) 10 minutes alternating between the two movements:
30 seconds to complete 20 Double Unders
30 seconds to complete 3 Muscle Ups

3) Found 1RM Bench Press

RESULTS
Schafer
1) 245# Overhead Squat (5# PR, missed 250# Jerk)
2) Completed
3)255# (Same as 1RM without benching for over a month)
 
 

Wednesday, July 3rd

STRENGTH: 1)7x5 Back Squat @ 75% (+ More depending on last week)

2) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.
12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

3) 4x8 Weighted Pullups
4x10 Tempo Glute Ham Raises

RESULTS
Schafer
STRENGTH 1-275# (+20# from week one)
STRENGTH 2-160# Power Snatch; 145# EMOM Snatch; 225# Power Clean and Jerk; 185# Power Clean and Jerk (wanted to work on some better form)
STRENGTH 3-30#,35#,40#,35# Weighted Pullups

Tuesday, July 2nd

STRENGTH: 5x3 Cleans (Touch n' Go) + 1 Jerk
4x5 Split Press
4x5 Pendlay Row

CONDITIONING:
60 Chest to Bar Pullups
5 Burpee Box Jump Overs (Can't touch box) on the minute

RESULTS
Schafer
STRENGTH-205# Cleans + 1 Jerk; 145# Split Press; 195# Pendlay Row
CONDITIONING-3:52

Richter

Monday, July 1st

STRENGTH: 5x1 Snatch + 5 Snatch Grip Push Press
6x6 Back Squat @ 70% Plus (add on from last week)

CONDITIONING: As many rounds as possible in 12 minutes
10 Burpees
25 Double Unders

RESULTS
Schafer
STRENGTH-170# Snatch + 5 Push Press; 255# Back Squat (Up 10# from last week)
CONDITIONING-13 rounds + 7 Burpees

Richter
STRENGTH-135# Snatch + 5 Push Press; 185# Back Squat (Hips are getting better!)
CONDITIONING-9 rds (2 rds with 50 single unders)

Sunday, June 30th

ACTIVE RECOVERY

20 sets of 25m Swimming

Saturday, June 29th

STRENGTH: 10x3 Back Squat @ 85% plus 10-20% depending on last week
Find 1RM Snatch and 1RM Clean and Jerk

CONDITIONING: Diane
21-15-9
225# Deadlift
Handstand Pushups

RESULTS
Schafer
STRENGTH-295# Back Squat (Failed 3rd reps on 10th set; up 15# from last week); 165# Snatch; 210# C&J (legs felt horrible)
CONDITIONING-4:52 (10 second PR)

Friday, June 28th

STRENGTH-8x4 Back Squat @ 80% + 10-20# Depending on how last week felt

CONDITIONING: 12 minute AMRAP of:
100' Burpee Broad Jumps
100' Overhead Walking Lunges (45# Plate)

RESULTSSchafer
STRENGTH-280# Back Squat (+15# from last week)
CONDITIONING-3 Rounds + 100' Burpee Broad Jumps + 16' OH Walking Lunges=716'

Richter
STRENGTH-205# Back Squat
CONDITIONING-3 Rounds=600'

Wednesday, June 26th

STRENGTH:  Strength 1: 7x5 Back Squat @ 75%+ 10-20# Depending on how last week felt
Strength 2:
12 minutes to work to a max Power Snatch for the day, then:
EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.
12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength 3:
4xMax Effort Strict Pullups
4x10 Tempo Glute Ham Raises

RESULTS
Schafer
STRENGTH 1-265# Back Squat (+15# from last week)
STRENGTH 2-160# Power Snatch & 145# EMOM; 220# Power Clean & 195# EMOM (No jerk, wrist hurt)
STRENGTH 3-15,13,12,12 Strict Pullups

Tuesday, June 25th

STRENGTH: 7x1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk
4x5 Split Press
4x5 Pendlay Row

CONDITIONING:
-3 Rounds for total reps-
1:00 Max Effort Deficit HSPU (4')
2:00 AMRAP 12 Toes to bar; 12 DB Push Press (50#)
Rest 1:00

RESULTS
Schafer
STRENGTH-205# (Tried 215#) 3 Pos. Clean; 145# Split Press; 185# Pendlay Row
CONDITIONING-13,10,9 HSPU; 2rd+5 T2B, 2rd+3 T2B, 2rd on AMRAP=184 reps

Richter-Sick Day

Monday, June 24th

STRENGTH: 7x1 Snatch+3 Snatch Grip Push Press
6x6 Back Squat@70% +10-20# depending on how last week felt

CONDITIONING: 3 rounds
50 KB/DB Swings
100 Double Unders
(15 minutes time cap)

RESULTS
Schafer
STRENGTH-165# Snatch+Push Press; 245# Back Squat (Up 15# from last week)
CONDITIONING-12:08 (50# KB)

Richter
STRENGTH-135# Snatch+Push Press; 135# Back Squat (Worked on depth and keeping hips even throughout the whole squat)
CONDITIONING-2 rounds+5 swings (55# DB)

Sunday, June 23rd

ACTIVE RECOVERY

10 Rounds
25m Swim
10 Hand Release Pushups
Rest: Walk back to other side of pool

Saturday, June 22nd

STRENGTH: 10x3 Back Squat@85%
15 minutes to find 1RM Snatch
15 minutes to find 1RM Clean & Jerk

CONDITIONING: 30 Bar Muscle Ups for time, 5 burpees at the beginning of every minute

RESULTS
Schafer
STRENGTH-280# Back Squat; 190# Snatch (5# PR!); 235# C&J (Cleaned 245#, failed jerk)
CONDITIONING-4:32

Richter
STRENGTH-225# Back Squat; 155# Snatch; 175# C&J
CONDITIONING-Did chest to bar pullups, got his first bar muscle afterwards!

Friday, June 21st

STRENGTH: 8x4 Back Squat@80%

CONDITIONING: 5 minutes as many dumbbell snatches as possible-55#

RESULTS
Schafer
STRENGTH-265# Back Squat
CONDITIONING-73 reps

Richter
STRENGTH-215# Back Squat
CONDITIONING-59 reps

Thursday, June 20th

ACTIVE RECOVERY DAY

Worked on Snatch/Overhead Squat Technique

Max Double Unders in 2 minutes (Schafer-195; Richter-94)

Swim for 15 minutes (Schafer-550m; Richter-650m)

Wednesday, June 19th

STRENGTH 1: 7x5 Back Squat@75%

STRENGTH 2: 12 minutes to find 1RM Snatch, then 5 minutes EMOM-1 Snatch@90% of today's Snatch
12 minutes to find 1RM Clean and Jerk, then 5 minutes EMOM-1 Clean and Jerk@85% of today's Clean and Jerk

STRENGTH 3: 4x5 Weighted Strict Pullups
4x8 Tempo Glute Ham Raises (Used hamstring curls: fast on way up, 5 second count back down)
4x10 Reverse Hypers (heavy resistance)

RESULTS
Schafer
STRENGTH 1-255# Back Squat
STRENGTH 2-170# Snatch, 155# Snatch EMOM; 225# C&J, 190# C&J EMOM
STRENGTH 3-50# Strict Pullups; 70# Glute Ham Raises

Richter
STRENGTH 1-200# Back Squat
STRENGTH 2-155# Snatch, 135# Snatch EMOM; 185# C&J, 155# C&J EMOM
STRENGTH 3-20# Strict Pullups; 45# Glute Ham Raises

Tuesday, June 18th

STRENGTH: 5x1 3 Position Clean (Hi-Hang, Hang, Floor)+1 Jerk
4x5 Split Press
4x5 Pendlay Row

CONDITIONING:
2 minutes max effort Ring Muscle Ups
-then-
6 minute AMRAP of:
50 Double Unders
15 Burpees
-then-
2 minutes max effort Ring Muscle Ups

RESULTS
Schafer
STRENGTH-210# 3 Position Clean+1 Jerk; 145# Split Press; 165# Pendlay Row
CONDITIONING-17 Muscle Ups, 4 rounds, 13 Muscle Ups

Richter
STRENGTH-175# 3 Position Clean+1 Jerk,;75# Split Press; 135# Pendlay Row
CONDITIONING-2 Muscle Ups,2 rounds+54 reps, 4 Muscle Ups

Monday, June 17th

STRENGTH: 7x1 Snatch+3 Snatch Grip Push Press; 6x6 Squat@70%

CONDITIONING: 8 rounds of Tabata of Pullups, Squats, Pushups, Situps
15 rounds on Airdyne: 30 seconds max effort, 90 seconds at 55-65%

RESULTS
Schafer
STRENGTH-170# Snatch+3 Push Press; 230# Squat
CONDITIONING-Completed

Richter
STRENGTH-155# Snatch+3 Push Press;185# Squat
CONDITIONING-Still has to do the Airdyne ;)

Sunday, June 16th

ACTIVE RECOVERY DAY

SWIM 800m in 100m intervals

Saturday, June 15th

STRENGTH: 10 minutes to establish 1RM Clean; 20 minutes to establish 1RM Deadlift

RESULTSSchafer
STRENGTH-255# Clean; 355# Deadlift

Richter
STRENGTH-185# Clean; 325# Deadlift (Went for 345#, GO BIG OR GO HOME!)

Friday, June 14th

STRENGTH: 1RM Jerk from rack

CONDITIONING: Elizabeth
21-15-9
Power Cleans 135#
Ring Dips

RESULTS
Schafer
STRENGTH-220#
CONDITIONING-5:27

Richter
STRENGTH-205#
CONDITIONING-6:35

Thursday, June 13th

MORNING SESSION

ACTIVE REST DAY

Technique Work:
3x10 Overhead Squat
4x3 Hi-Hang Snatch

Power:
EMOM 3 Power Cleans Touch n' Go

Conditioning:
Swimming for 30 minutes

Schafer: 185# Power Clean
Richter: 165# Power Clean

Wednesday, June 12th

MORNING SESSION

STRENGTH: 2 Snatches (Full) @ 80%  EMOM for 5 minutes; when the 5th minutes is up, 2 minute AMRAP of the snatches
CONDITIONING: Run 1 mile

RESULTS
Schafer
STRENGTH-11/14 Snatches-150# (80% of 185#)
CONDITIONING-5:55 (Should've ran faster)

Tuesday, June 11th

MORNING SESSION

STRENGTH/WARMUP: 2 Hang Squat Cleans EMOM 5 minutes @ 70%

STRENGTH: 20 minutes to find 1RM High Bar Back Squat

CONDITIONING: 150 Burpees for time

RESULTS
Schafer
STRENGTH/WARMUP-175#
STRENGTH-320# (High Bar PR)
CONDITIONING-8:10

Richter
STRENGTH/WARMUP-115# (Went light to work on squat clean)
STRENGTH-225#
CONDITIONING-13:00 (Needed someone to push him, did it by himself!)

Monday, June 10th

MORNING SESSION

STRENGTH: 12 minutes to find 1RM Push Press

SKILL: 2xMax Effort Ring Muscle Ups

CONDITIONING: "Helen"-3 rounds
Run 400m
21 KB Swings 50#
12 Pullups

RESULTS
Schafer
STRENGTH-200#
SKILL-11/10
CONDITIONING-8:00

Richter
STRENGTH-185#
SKILL-1/1
CONDITIONING-9:20

Saturday, June 8th

MORNING SESSION

STRENGTH: 20 minutes to find 1RM Snatch; 20 minutes to find 1RM Clean & Jerk

CONDITIONING: Isabel-30 Snatches for time (scaled from 135# to 115#)

MIDLINE: 4x30 seconds Weighted Plank Holds

RESULTS
Schafer
STRENGTH-185# Snatch (PR); 235# Clean & Jerk
CONDITIONING-3:13
MIDLINE: 70#, 90#, 115#, 140#

Richter
STRENGTH-155# Snatch (should've had 165#); 200# Clean & Jerk (should've had 205#)
CONDITIONING-4:17
MIDLINE-70#, 90#, 115#, 140#

Excited to see where our hard work will get us this summer! Definitely going to have to keep working on technique and our skill work!

Friday, June 7th

MORNING SESSION

STRENGTH: 5x3 High Bar Back Squat @ 65%

CONDITIONING: 4 rounds, each for time (Rest 1:1)
Run 400m (approximately 5 laps in the gym)
12 Handstand Pushups
12 Pullups

RESULTS
Schafer
STRENGTH-225#
CONDITIONING-2:25, 2:25, 2:17, 2:12

Richter
STRENGTH-185#
CONDITIONING-2:33, 2:32, 2:46, 2:36

Both of us could have ran faster on the conditioning, we weren't sure how fast to run them without blowing out.

Thursday, June 6th

MORNING SESSION
Agility Ladder, Cones, Box Jumps

STRENGTH: 1 RM Weighted Pushup; 3x10 Ring Rows

CONDITIONING: Swim 500m (100m intervals)

RESULTSSchafer
STRENGTH-160# Weighted Pushup

Richter
STRENGTH-115# Weighted Pushup


CONDITIONING-Richter swam 100m then I would swim 100m until we got to 500m. (I got a lot less rest than Richter!)

Wednesday, June 5th

NO MORNING SESSION

EVENING SESSION

STRENGTH: 12 minutes to find 1 RM Power Snatch; 12 Minutes to find 1 RM Power Clean & Jerk

CONDITIONING: 5 rounds for time
5 Muscle Ups
10 Kettlebell Snatch into Overhead Lunge (50#)
40 Double Unders

RESULTS
Schafer
STRENGTH-160# Power Snatch; 215# Power Clean & Jerk (ran out of time on the jerk, could've done more)
CONDITIONING-17:19 (Did 50 double unders first 2 rounds, and the actual workout was supposed to be 3 rounds, should've looked a little closer!)

Richter
STRENGTH-145# Power Snatch; 195# Power Clean & Jerk
CONDITIONING-Worked on muscle ups (Got 4!!), worked on kettlebell snatches, and worked on double unders-used it more as a skill session.

Both of us need to work on pushing ourselves under the bar more on the jerk; we try to stand up a little too early and then have to press out.

Schafer's 160# Power Snatch
http://www.youtube.com/watch?v=hjszHaI9Hok

Richter's 145# Power Snatch
http://www.youtube.com/watch?v=b9SO8x54Rro

Schafer's 215# Power Clean & Jerk
http://www.youtube.com/watch?v=9BLhy08l0mc

Richter's 195# Power Clean & Jerk (Excuse the language!!)
http://www.youtube.com/watch?v=s1t7Vlrifuo

Tuesday, June 4th

EVENING SESSION

STRENGTH: Every 30 seconds for 3 minutes-1 Power Snatch + 2 Push Press with Snatch grip @70%

CONDITIONING: 3 rounds, each for time. (Rest 1:3)
50 Double Unders
20 Handstand Pushups
15 Toes to Bar

RESULTS
Schafer
STRENGTH-125# (70% of 180#)
CONDITIONING-1:40, 1:38, 1:48

Richter
STRENGTH-115# (70% of 165#)
CONDITIONING-2:30, 3:00, 2:23 (10 HSPU)

Just have to keep working on weaknesses like HSPU and Double Unders and Richter's time will go way down! Working hard every day!

Tuesday, June 4th

MORNING SESSION

STRENGTH: 7x1 Clean & Jerk working up to no more than 80%

CONDITIONING: Run 5k

RESULTS
Schafer
Strength: Worked up to 195# (80% of  240#)
Conditioning: 20:30

Richter
Strength: Worked up to 165# (80% of 205#)
Conditioning: 24:15

5k times aren't too bad for not running over 400m for quite a while!

Monday, June 3rd

EVENING SESSION

Teams of 2: 20 minute battle

Partner 1 does as many tire flips (and has to jump in and over to the other side of the tire to flip again) as possible
while Partner 2 completes 15 wall balls (20#). When Partner 2 completes 15 wall balls, the partners switch.

The winner is the partner who gets the most tire flips!

RESULTS OF SCHAFER V. RICHTER

Schafer-56

Richter-34

In Richter's defense, he had to do 1/4 wall balls because of his knee so it taxed his shoulders more :)

Monday, June 3rd

MORNING SESSION

STRENGTH: 7x1 Snatch @ 80%

CONDITIONING: 12 minutes AMRAP
7 Power Clean & Jerks (155#)
14 Front Squats (155#)
Run 200m

SKILL: 10 minutes to practice Double Unders/Triple Unders
              10 minutes to practice Pistol Squats

MIDLINE: 2x1 minute plank hold with 45# plate


RESULTS
Schafer
Strength-145# (80% of 180#)
Conditioning-3 rounds Rx
Skill-3 triple unders in a row

Richter
Strength-135# (80# of  165#)
Conditioning- 2 rounds + 7 C&J +12 FS(155# C&J, 95# FS)
Skill-4 double unders in a row