Andy and Jess C
Happy Birthday Jess C !!!!!!
Warm Up and Mobility
Oly Warm Up/Skill Sotts Press 1 x 5 Snatch Drops 2 x 5 Snatch Balance 3 x3 OHS 2 x 8 Strength Deadlift 60% x 5 70% x 5 80% x 5 70% x 5 “Dottie” 3 Minute Clock Complete 5 x Thrusters 135/95 10 x Power Clean 15 x Deadlift Max lateral Bar Burpees Rest 1 Minute Repeat for a total of 3 Rounds Score is total burpees per round Squat Hold Day 26 Mobility Class Im putting together a mobility class for an upcoming Saturday, date TBD. This will be a 1 hour, mobility only class. We will spend some time warming up and then hit a few different mobility exercises for shoulders, hips, ankles, wrists etc. We will focus first on recovery and then some prep work. Hopefully, this will introduce you to some new movements that you will continue using on your own. Mobility and flexibility are a very important part of what we do at the box, especially our Olympic lifting. But it is like anything else, if you want it to improve, you must do it consistently. Let us know if you are interested in attending this class. Thanks guys! – Sarah
Looking forward to this workout tomorrow deadlifts should be fun. Oh yA also it’s my wife’s bday so that’s cool too
Happy Birthday Jess!!
Happy Birthday Jess
Ouch! See you at 6pm!
Be ready Phil, this one is a doozy!
I’m interested in a mobility class! Thanks Sarah!!
Ya buddy! My kind of work out! Time to get back on this zone diet!
Thank you for the birthday wishes! Resting up the shoulder today in prep for tomorrow’s workout!
Crystal and I would love to do a mobility class
Hey Sarah. Mobility class would be awesome!!!
All in for mobility exercises!
Strength
100/115/130/115
“Dottie”
1) 7 (65#)
2) 4 (55#)
3) 3 (55#)
This was a tough one… Good work 5am, thanks Mike and Sarah!
This one was a challenge for me, but I’m feeling good after!
Strength: 135/160/180/160
“Dottie”: 12 (95) 6 (95) 4 95)
Strength
“Dottie”
1) 13
2) 9
3) 10
75#
That sucked. Looking forward to a rest day tomorrow 🙂
Thanks Mike and Sarah! Good work 6am’ers. PJ were the heck are you? Slacker.
Sorry Kirsti, I accidentally drove to work instead of CFRT, hahaha j/k. I went into work early today to show the evening peeps some love. I will see you on Wed morning 🙂
Dottie-
12, 7, 8 – 95#
~Phew
Strength: Deadlifts with Monsini
240 X 5
280 X 5
320 X 5
280 X 5
240 X 5
Dottie: (115)
Round 1 – 14 burpees
Round 2 – 10 burpees
Round 3 – 12 burpees
Substituted front squats for thrusters in rounds 2 and 3. My shoulder was bothering me a bit this morning and the first round of thrusters felt horrible.
Great work 5 AM. Thanks Mike and Sarah.
Enjoy the day.
Squat Holds + Wall Squats + Plate Squat Holds
Strength
95
110
130
110
“Dottie”- This workout was a bitch! 65# v
7
4
0
Deadlifts with Gaff!
240#
280#
320#
280#
240#
“Dottie”
1) 18 (135#)
2) 10 (135#)
3) 12 (115#)
Felt good this morning. 135 def got heavy in the second round but wasn’t horrible. I dropped to 115 for the third round to try and keep it around 1:30 for burpees.
Great work 5am. Thank you Mike and Sarah.
1DLPR: #415- once again shocked at the PR’s I’m able to do. Thanks everyone for the encouragement today!
Dottie- 12/3/7
BTW… I hate Dottie, she’s horrible!
Im not surprised, your STRONG Michael!
Yeah, seriously, you should be all done doubting or questioning how strong you are. Awesome job tonight!
It’s official………. He’s HOOKED!! Nice work Michael!!!
Wow this was a challenging workout. Really glad to say I got through it somehow!
Strength: 55,65,70,65 (need a new one rep max)
Dottie: 60# burpees:13,10,0
Completed the strength % part…
Then decided to see if my 1rep max had changed.
It did! I have a new 1RMax deadlift of 195lbs. Went up 30lbs since my last one! I’m super happppppppy tonight! My goal was 200lbs by New Years… So close!
Wod: burpees were 13, 14, 13 . That one was tough, but fun!
Great job everyone! Thanks PJ!
That is awesome Judy! Send me those numbers!!
Way to go Judy! I see another 5#’s in your future very soon!!
1RM DL 225#
75#
21/20/20
I LOVE BURPEES!
You are my Hero… You can do my Burpees any time you like
1RM 345# which is up 30# from when I started the program.
Decided to keep on the lighter side for “Dottie” as I was still not 100% from my weekend “episode”
23/15/14 @ 95#
WOWZAS!!!!
I felt good on the DL in the am, the WOD was hard as usual
#95>15/14/10
Came back for OLY at night,
Thank you Mike, Satah and PJ, you rock!
Great job everyone on DL% work and current 1RM. Way to grind through Dottie, she was tough, but you all got better because of her 🙂