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