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