Walter and Sofia getting their swole on
Warm Up and Mobility
Oly Warm Up/Skill 3 x 3 Sotts Press 3 x3 OHS Snatch Drops 2 x 2 Snatch Balance 3 x 1 Strength Make Up Strength Day *Anything Strength you may have missed, now is your opportunity to make it up!* “Dope and Beer” AMRAP 6 2 x Power Cleans 225/145 4 x Bar Muscle Ups 6 x Strict HSPUs immediately into AMRAP 6 8 x Deadlift 225/145 10 x Pull Ups 12 x Push Ups Nano Update from PJ There was a little delay due to the size of the order via the reebok.com website as one person doesn’t usually order 37 pairs at one time (besides Phil Doherty), so it was flagged as fraudulent. Anyway, they are ordered, now waiting on shipping confirmation. As soon as I have an ETA, you will all be the 2nd to know because I will be the first ~ PJ Day 16 of 2 Minute Squat Hold
Did Sunday’s Front Squat workout
8 – 50 % – 125
4 – 60 % – 150
1 – 75 % – 185
1 – 85 % – 210
1 – 95 % – 235
1 – 105 % – 265
Dope and Beer:
Part 1 – 3 + 9 (165 PCs, C2B, HSPU 1 abmat)
Part 2 – 3 + 4 (165 DLs)
Great work 5 AM. Thanks for the tips, Mike and PJ. Sarah, your encouragement half-asleep, sipping coffee from the couch was truly inspiring…
Enjoy the day.
Squat Hold Day 16 completed, as well.
That’s what I wake up for Gaff. To inspire you every day.
Oly
Warm Up/Skill
Sotts Press – #15/35
3 x 3 OHS – 65, 85, 95
Snatch Drops 2 x 2 – 65, 65
Snatch Balance 3 x 1 – 65, 70, 75
Dope and Beer:
Part 1 – 3 + 16 i think… (115 PCs, jumping C2B, HSPU off a box)
Part 2 – 2 + 15 i think… (115 DLs, RR, ab mat + knees)
I read any Gaff sarcasm in a thick Boston accent. Makes it sound way better.
“You Dartmouth gals are way more supportive then those broads at Harvard” lol
Haha 🙂
Strength – Front Squat
118% 195# 1RM
Dope and Beer
4 Even 95#PC, Jumping, Box HSPU
3 +2 95#DL, Ring Row, Knee Pushup
OLY
Sotts press – PVC/45#bar
OHS – 135/165
Snatch drop – 115/115
Snatch balance – 135/175/195
“Dope and beer”
4+2/3+2. Used 185# and RX all movements.
Great job 5am. Thank you mike and pj.
Happy b-day Sarah!
Thank you Monsini!! Gaff, take note..
Got my new 1RM Front Squat 195#, thats 35# more than when i first started!!! Thanks for the all the great coaching Mike, Sarah, and PJ.
Dope and Beer:
5+6 (Box HSPU), 3+6 (115#)
Happy Bday Sarah!!!
Thanks Matt!
Gaff, still crickets…
Gaff is that a new PR? If so that’s sick! Your an animal
Happy Birthday Sarah!!!
(For the record I said happy birthday at 6 am this morning, but you were wiping the sleep from your eyes and the drool from your mouth so I’m not surprised you didn’t hear me. You were also having a real conversation with yourself about how you spilled coffee and burned your mouth and chin. I thought only Stewie talked to a coffee mug, his Browns mug, but you were doing it too. Enjoy your bday!)
Laughing out loud right now! Hahaha
I’m breaking out an entire chicken for tonight’s game and serving JoBu his rum out of that Browns coffee cup!
Je-sus, I like him very much, but he no help me hit curve ball.
Are you trying to tell me Jesus Christ can’t hit a curve ball?!
Bats they are sick. I can no hit curveball. Straight ball I hit very much, curve ball bats are afraid.
new 1RM deadlift 205#. That was a tricky one since i thought 2 15# plates were actually 25#. I thought I was reeeeeally strong for about 7 minutes until Sarah kindly pointed it out to me. I still reached my goal, so it all worked out.
WOD: 1st AMRAP: 5 rounds exactly, 85#, RR, box HSPU, 2nd AMRAP: 3 +5, 85#, RR, 2 abmat pushups.
Thanks for coaching us on your b-day, Sarah! I had fun today 🙂
Thanks Em. Awesome work on the DL. The math…not so much 😉 We will blame it on the teens not putting their weights away properly!
Got my max strict press #105
And finally was able to do HSPU!
Thanks Sarah for the push! And enjoy your bday (night)!
AMRAP’s
#115 >3+6/3+9
Thanks Gus! I had a hot date with Wegmans. Haha
Hit the 930 class today with DanO. Worked on some OLY. Thanks Sarah all the help. Baby steps haha.
Dope and Beer
3+4 & 3+13 @155#
That WOD was a lot tougher than I originally thought. Push ups kicked my ass. I really need to start doing 100 of them a day again.
“Dope and Beer”
5 & 2+6
@ #165
OLY to start.
WOD: did 6 full rounds of part one using 85 lbs for the cleans, jumping pull-ups, strict hspu.
For part 2, wrote down the wrong thing on the white board- actually did 2+ 29. Used 85 lbs for DL and jumping pull-ups.
Thanks PJ for a great class!!
HAPPY BIRTHDAY SARAH!!
Thanks Judy!!