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

11/08/2018
1.) Every 2 minutes for 5 rounds 2 Front Squat establishing a 2RM
Then
1 ME set @ approx 90-95% of established 2RM 
*2.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
Do not take over 20 minutes for each below using the same scheme above using rests of no more than 3 minutes between sets:
*3.) Establish a 2RM Squat Jerk / ME @ 90%
*4.) Establish a 2RM Push Press / ME @ 90%
1.) Helen
3 rounds
Run 400m
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups 
*2.) 3-3-2-2-1 Snatch Balance 
Note: Add load each round working up to a session 1RM
*3.) With a partner 
16 minute AMRAP, Switch
1 person 100m Sled Pull 3x45/2x45lb (door to door)
1 person Assault Bike 
Note: Record total cals 
*4.) 21-15-9
Hang Power Clean & Jerk 135/95lb
9-7-5
Muscle Up
*5.) 3 rounds
15 Bent Over Dumbbell Row
15 Parallel Ring Row
15 Reverse Hyper
Whiteboard
7 + 1 DU
PC + J 285
4+ 1 MU RX
PC+J 205#
135# DL instead of FS. MUP with purple band. PC^120#, failed PJ. 1@115#. 2@110#.
3 + 1 FS 🐢(85# FS for 2 rds then 95# for the rest)
MU progressions. PC&J ^ 120#
3 rounds. modified the MUP's.
PC & PJ up to 175#
4 + 1DU (mod MU)
BS to 300x2
4 rds - 30sec time cap, mup, 95#
Pc&j 115# (failed jerk at 125#)
Hero’s within: 61:41
Attempted today’s wod...didn’t go well after doing Sundays lol
4+1 fs. Fs 105#, mod mu progression. 125 power cln, missed power jerk.
3 rounds
165# PC & PJ / 155# FS
4 + 1Mu prog., 55#, 45#plate step ups
PC&J^ 70#