Lurong Living Challenge Brief with Coach PJ
Warm Up and Mobility
Strength
Front Squat
5×3
Gymnastics/Skill
3 RNFT
Pull Up Practice
Single or Double Under Practice (40 seconds )
Open Prep
3 Rounds of
C2B (40 seconds of work, 20 seconds rest)
Pistols (Heels down) (40 seconds of work, 20 seconds rest)
“The High Ground ”
EMOM 10
3 x Low Hang Power Snatch 95/65 or 50% of 1RM
Climbing, once form breaks down hold last successful set
Strength
High Ground – started at 75 and went up to 95.
Great to be back in the box. Lots of laughs.
WHOOOOOO!
Thanks, PJ. Great job, everyone. Have a great day everyone.
The Duke returns!!
Good morning! This was a fun WOD!
“The high ground”
85# failed at 90#
Strength work with Yoshi.
High Ground: 75.75.80.80.85.85.95.95.105.105
Great work, 5am. Thx PJ.
Enjoy the day.
Strength
“The High Ground” started at 75# and ended at 125#.
Focused on form and maintenance from accumulating soreness. Have a great day everyone.
Nice quiet 930!
Trying to get back in the habit of posting online
Worked on my pull-ups and dubs this mornin
EMOM 10 LHPS- 75#
Stayed at this weight to really work on technique. I know i have a tendency to muscle things up once it gets heavy so I need to get away from that. Great class today!
Great attitude, you did it perfectly today!
GYM Ring rows and singles.
I decided to work on jumping rope everyday before the class. Never going to improve if I don’t do it. So me and my jump rope are going to spend some quality time together.
EMOM
High Ground – started at 35 got to 50 and stayed there.
Loving these EMOMs. A little bit of dancing in between when it starts make for a nice little wiggle WOD!
Thanks PJ! Looking good 6 am All Stars!
STR – Still playing catch up on 1 rep maxes.
115# Front Squat – PR for me! WooHoo!
The High Ground – 65#
Failed on the 7th round have never done above 55#. WooHoo!
Also, I found out that I am the 5am class weirdo – Muttering and talking to myself during the WODs – Enough so that other people have noticed!! Hahaha – I was not in the best mood this morning and I am still laughing about this conversation! So thank you for your razzing 5am – you guys are awesome!! Thank you Pj for the great coaching!
Congrats on your Front Squat PR, Keri!
You rock, just ask the imaginary friends you talk with, they’ll tell ya.
GYM – Ring rows and working on my singles
The High Ground – 60#
Thanks PJ and 6am crew!
Open Prep
C2B 16/11/13
PISTOLS 16/16/16
“The High Ground”
Worked up to 100#
This is the first time I’ve snatched in the last 6 months so Im pretty happy with that. Everything felt great. Hoping the shoulder lasts so I can keep at it! Nice work 430. Thanks Mike!!
STR:
73×8
83×6
93×3
83×5
73×7
The High Ground
Worked up to 63#. Really need to stop being a weenie and get under the bar!
Strength 5×3 Front Squat: 85, 95, 105, 115, 125
EMOM 10 low hang Snatches WOD: 65lbs, 70lbs x1
Great job 6amers! Thank you PJ!!! Movements felt good today!
Joined the 7pm bro sesh tonight. #oneoftheboys
Worked strength, front squats felt better than anticipated. Worked up to 125. Last set felt better than my first! Feels good to lift some weight again.
EMOM low hang snatches – worked up to 65 for the final set.
Great work 7pm’ers! Thanks Monsini and Mike!
7pm #brofest
Did 5×3 front squats got up to 155#.
Really liking these wods that force us to focus on our form. I got up to 75# for a couple of rounds. Dropped it back down to 65# to really dial in that form. Thanks Mike for helping me with that. I def had few “ah ha” moments today. Also thank you Judy for the videos- you have no idea how helpful that was for me!
7PM PR’s missing a bunch of starters tonight!
I had to abort the front squats….
WOD
#65
#75
#85
#95
#105
#115 x 5
Thank you Chris and Mike
From the mile high city
1 min on 1 off for 5 rounds of touch and go power cleans staring about 50% and climb each round. Started at 145 and got to 160
WOD 12-9-6-3
C2B
Clean and jerks @155
10:17
Miss my 7pm’pr buds and coaches 🙁
Great 7pm class- love EMOM with weights always!
Felt a huge disconnect with my body today, but that’s ok. I still got in there, and I kept my focus on form.
FS Week 1 make up
working off 220 1RM.
“The High Ground”
started at 80, worked up to 135. Felt good at 135.
Thanks for coaching Mike and Chris, great job as always! Great job 7pm PRs!
Day 1
Me likey EMOM, thanks Mike. Forgot to write on the board ..at least i checked in on the ipad.
Still behind on front squats, but I went with the 5×3 anyway for a cranky wrist. 65/85/105/115/120. Tried to stay relatively light since my arm wasn’t having that front rack position.
Gotta say, I’m fond of these oly emoms. Started at 35#, held at 50# for a few rounds. It was feeling heavy, I was muscling it up a few times and coming off my heals, but I went for a couple more increases and finished at 60#. Heavy but felt pretty good.
Thanks Mike & Chris!