Steve Schaefer

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Benchmarks

Workouts
Fran--
Helen--
Grace--
Isabel--
Jackie--
Lifts
Back squat0 lbs
Deadlift0 lbs
Clean & Jerk0 lbs
Snatch0 lbs
Front Squat0 lbs
Overhead Squat0 lbs

WODS

06/04/2019
1.) EMOM 7
3 Strict Press @ 80%
2.) 22-16-10
Hang Squat Snatch 75/55lb
-20 Alt. Pistol Squats After Each Set
*3.) 10 min EMOM
Even: OH walk with KB band hanging from a PVC pipe or trainer bar (stabililty, scale to just a hold and no walk)
Odd: Bar Hang
*4.) 10 minutes Muscle Up technique work

Whiteboard
275# DL
3rds, 2rds, 15 BS into 2nd rd; MU from Box
skill work......ish
Flawless (right, T & Kelly?) DL's @ 345#
225 DL (85%)
bMU from box, short handstand walk to wall.
5 rds, 2rds, 2rds+hswalk
475 dl. Ended with a 4 rep @minute 7
290# DL.
BS from rack.
WOD: 3R/2R+10 Sq/2R** Mods: HSH w/wgt 🔼/Sq from Rack/Ring scal’d MU & RD. XOSymm
335 DL, 3rds, +hs holds, 2rds + 2 squats, 1round, 1/2 HS hold
Did 10 second handstand holds, RX squats and 3/3 6/6 9/9 pull-ups and ring dips
Kept 'er movin
2 120# DL every min (60%)