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)