“Tall” Scott Young
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Handstand Hold
10 x Wall Squat
Offseason Open Work
3 RNFT
Max Unbroken Bar Muscle Ups (If you dont have them linked together build to a moderate set for you)
Build Big Set of Double Unders ( Top number from earlier in the week, if calves are smoked just skip this one)
Squat Hold w/plate
Strength
Strict or Bench Press Make Up
If caught up do
60% x 8
70% x 6
80% x 4
90% x 2
80 % x 3
70% x 5
60% x 7
“El Guapo ”
5 Round of
1 Minute of 2 x Power Clean and Jerk, you choose weight , 15 Seconds Rest
1 Minute of Max Calorie Row, 15 seconds Rest
We want to wish Scott Young well wishes as he goes away for three months for his military training. Get after it big guy, see you when you get back!!
Good luck, “Tall” Scott! Thank you for your service.
I was thrilled to do strict presses this morning with weight, followed by cleans with weight. I believe I am ready to progress to the 35 lb. bar now.
Ohhhhh yeah 🙂
Great job Laurie! Little by little your getting back to it!! Keep it up.
Strength : strict press % work, up to 70lbs x 2
El Guapo WOD- max calorie row was 14. clean and jerks worked up to 95lbs.
Great job Laurie, glad your shoulder is healing well!!
Best of luck Scott!!!!!!! See you at the box in 3 months! Thank you for your service.
Thanks PJ!!! Great class 5amers!
C&J looked good today Judy!!!!!
Strength: worked up to 175# but failed, shoulder is not feeling it.
El Guapo: 26 cal on row (115 total) 185# clean & jerk. Kept the weight moderate so i could go after it on the rower.
Great work 5amer’s!!
Welcome back Stewie. C&J looked good with that lighter weight.
Strength – Strict Press
Worked up to 70# x 2
“El Guapo”
75# C&J/14 Cal
85# C&J/11 Cal
90# C&J/13 Cal
95# C&J/10 Cal
105# C&J/15 Cal
Struggled a couple times to get to the row in time! Great work 5am,thanks PJ. Happy Friday!! 🙂
Awesome job today Olivia. Nice to see Bobby showed up after you got to class on time, hahah. Classic, just remember Pay Back is a Biotch. Good luck at your 5k in Maine.
Welcome back Stewie. C&J looked good with the lighter weight!
Strict press today. These are getting better. Think I am ready for a small PR
El Guapo: 155 21/25. Liked this WOD. Good mix and really got the blood flowin
On another note I hit a personal best on my weight. I stepped on the scale this morning and was 199#s. I have no recall of the last time my weight was below 200. Probably 8th grade!
Great job tonight Gus!
Thanks Mike!
Yes!!!! That is awesome Joe, so happy for you. Hard work pays off.
Yay Joe!! Congratulations!!
That is an awesome PR my man, worked your ass off to get below that 200 mark!
God bless you Scott,
7pm, me and my bro Joe C representing tonight!
Strengh
60%_#70×8
70%_#80×6
80%_#90×4
90%_#105×2
8x%_#95×3
7x%_#85×5
6x%_#75×7
“El Guapo”
C&J
#115,#135,#135,#135,#135
Kal
26,22,20,17,19
Awesome WOD, C&J felt awesome!
Great week, I’m super happy with results!
Thank you Mike again!
Getting better everytime you step in brother!
Wasn’t planning on doing any strength or WOD today but I got after the Strict Press:
95×8
105×6
115×4
135×2 (Failed on 2nd, should of worn my belt)
115×4
105×5
95×7
Felt really good even with sore shoulders!
Got on the Assault bike instead of the WOD for a little recovery go for 8minutes!
Recovery, so important. Always doing the right thing Mike!
Open Prep
1MU failed to link second one
2MU linked (second one ugly)
5MU linked (PR city)
5MU linked (again)
Dubbs 40/40/40×3
Squat Hold w/ 15#x3
WOD
C&J (split jerk)
115/125/130/135/135
Cal Row
30/24/15/16/20
Super Pumped about finally linking 5 BMU’s together not once but twice! Found the timing of the hips and everything fell into place. My big set of unbroken dubbs is 120 so I split 3 sets of 40 each time which felt good. Enjoyed working on the split jerks tonight. Kept it light to get the from down. Decided to go all out on the row first round to see where I was at. Ended up paying for it during the third round. Overall happy with the outcome though. Thanks Mike for all the help and tips. Great job 430!!
Looking great overall Phil, big things to come!
Strict press 90% x 2 @ 70#
Finally starting to get my cleans! Still unable to do the jerks, but plan on getting my shoulder looked at soon.
75# 17
85# 17
95# 16
105# 15
105# 16
Your Oly has progressed to an awesome level.Keep it going Krystal!