Brian M first bar muscle up!
Warm Up and Mobility
Strength
Back Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
Gymnastics / Skill
3RNFT
Pull Up Practice
Jump Rope Practice
Open Prep
EMOM 6
Max Unbroken Pull Ups (40 seconds)
Max Double Unders (40 seconds )
“Santino”
EMOM 10
3 x Power Snatch 95/65 or 50% of 1RM
Climbing, once form breaks down hold last successful set
3 x Power Snatch 95/65 or 50% of 1RM
Climbing, once form breaks down hold last successful set
Strength – back squat
115 x 8
135 x 6
150 x 3
170 x 2
150 x 3
135 x 6
“Santino”
55/60/65/70/75/80/85/90/95 (1)/95 (2)
Back squats felt really good today so hit my 90% x 2 without my belt! For the WOD did TnG through 2 reps at 90# and then failed the last 2 rounds at 95# (1 rep in the 9th round, 2 reps in the 10th)… Shows it’s not the weight that’s my problem… Thanks for all the tips Chris, really need to work on driving under and punching up. Have a tough time getting under the bar in the power position so I attempt to just press the weight. Need to realize how much room I actually have before hitting a squat. Good work 5am, thanks Chris!
Back squats – worked up to 250# (90% of 275). Will get back up over 300 in time. Felt good.
Santino – 125#
Great work by all of the 5AMers! Huge props out to COACH Monsini this morning. Awesome job! Thanks for the great tips and push. Huge help.
And a pleasant surprise seeing Coach Kelly G working out with the 6am ALL STARS.
HAVE AN AWESOME DAY!
Strength – back squat
185 x 8
225 x 6
255 x 3
285 x 1
255 x 3
225 x 6
“Santino”
95/95/115/115/115/135/135/135/145/145
I have to work on getting under the bar and not just muscling it up over head. Have a great day everyone and good job Chris on your first day coaching solo.
Strength – back squat
185 x 8
225 x 6
255 x 3
285 x 1
255 x 3
225 x 6
“Santino”
95/95/115/115/115/125/125/135/145/145
I have to keep working on engaging my hips along with getting under the bar more instead of muscling the weight overhead. Good job Chris on your first day coaching solo. Have a great day everyone.
GYM – did a little jumping and ring rowing with Miss Peg. I know that my jump rope will only improve if I keep on working on it. It is not as much fun as lifting things but I can’t ignore it. JUMP!!!
Santino – 55#
I LOVE the EMOM and EMOM with BEP is just THE BEST! Because there is a little bit of time for dancing!
I have not done a lot of snatching and my Badass Coach (Janet) says you have to work on the snatch in order to follow the rules of badassery and so snatch I must!
THank you Coach Chris for the tips and I will try to remember to open and close my hips and my footwork drills.
Great morning with the All Stars featuring Miss Kelly G!
Rest day tomorrow…I got a date with my couch and knitting needles! See ya Fri-YAY!
STR + GYM
Back Squat 3 X 5 of 140
I had a hard time deciding what I wanted to work on so I tried to leave time to work on my kipping pull ups which I think might have been a success. It made more sense once I stopped kipping a few times before the actually pull up. If I just go right into it, it felt much better! Now I just have to try to connect them a little more smoothly.
EMOM 10 Snatch from a Hang @ 55#
Still trying to get the hang of it. It just hasn’t clicked yet. But, I’ve heard once it does it is going to feel right. So I will just keep practicing!
Great job as always 9:30 class!
You catch on fast Taylor!
Gym – didn’t want to overwork the knees today, so I worked a bit on pull-ups, did 8-10 kip swings and 10 ring rows per round, and worked double unders. Frustrating as they are I’ll get them!!
“Santino” 90#
Continued pulling from the floor and I’m starting to get the awareness to tell if it feels right or not…more of them than not were feeling good so that’s progress!!
55/65/70/75/80/85/90/90×2/90/90×2
Great 9:30 as usual 😉 Thanks Mike! Nice job rail trailers!
Moving some weight kid!
STR
63×8
73×6
88×3
98×2
88×3
78×6
These felt really good! I think my 1RM is going to go up.
Santino
Worked up to 60#. Got 2×65 but couldn’t hit the 3rd. Need to work on my confidence and pulling aggressively under the bar.
It’s going up for sure!
Str 225# 90% felt pretty good.
Santino
Up to 115#, 125 was sloppy and couldnt get third.
I kinda like snatches, my low center of gravity pays dividends in this movement I think. Still a long way to go.
Thanks Mike and good job Cassie on the pull up!
Looking good brad!
Gym I worked on pull ups and I got my first one today.. I’m so excited.. Thank you Mike for great tips as always.. It was fun to be at the 4:30 class And see all of you..
Wod: 60 {1×65}
GREAT JOB everyone!
Good night CFRT!
Kip is on point!
Great job Cassie!!!
7PM PRs!
Strength
Back Squats with BrianM
135×8
155×6
175×3
200×2
175×3
155×6
WOD
#75
#95
#105
#115 (x4)
#125 (x3)
I love these EMOMs
Thank you Mike and Krystle
EMOMs!
Rest day.
Bummed to have missed EMOM day!!!!!
Got up to 190# for my 90% but only did one.
For the WOD I got up to 80# and stayed there. Still need to stay patient in the beginning, and need to be more aggressive with my shrug and pull.
Strength – Back Squat
My squat felt great yesterday. Feeling good about my progress with it.
The power snatch on the other hand. I almost feel like I’m regressing. I definitely need to get to OG as much as I can to work on it more.
Great job 7:00 pm! Thanks Mike and Krystle!
Backsquat 5×3 kept light
“santino”
75-135#
nice job 930!