Happy Birthdays to Marie and Pamela! (Wednesday)
Warm Up and Mobility
Gymnastics / Skill
Ring Dip Practice
Jump Rope Practice
Open Offseason
3 RNFT
Max Strict Ring Dips
50 x Double Unders (Note UB)
Oly
Jerks
2 x 1
Push Press + Push Jerk + Split Jerk
3 x 1
Split Jerk
“Rolling with the Homies ”
EMOM 10
HH Squat Snatch + Hang Squat Snatch + Squat Snatch
Immediately into
AMRAP 4
5 x Pull Ups
10 x Push Ups
15 x Air Squats
Gym
Worked on kipping ring dips, finally got some! Thanks for the tips pj
“Rolling with the homies”
85#, 3+9 (toe push-ups w/ 1 abmat)
Good work 5am
OLY
115#
“Rolling with the homies”
65# I have horrible form on this lift so I stayed light the entire time trying to get it down.
3+ 15 (ring rows)
Good job on Oly today Anna!!
OLY: with Bobby
Stayed at 135 to work the form of the split jerk
Rollin With The Homies
65-80# for the snatch weight, working on consistently hitting the positions
AMRAP 4: 4+10 – was able to do all push-ups unbroken
Thx PJ
Great work 5 am
Enjoy the day.
Gymnastics
Worked on ring dips – For the first time doing kipping, good tips from Pj helped me to complete 5 reps unbroken.
Rolling with the Homies
#65 -:(… i struggle with all overhead squat movements, with a lot of mobility issues…after that everything went downhill.
AMRAP 4
After awful EMOM peformance… 3+6 (pullups)
Overall great workout 5 am!!
You are too hard on yourself Oscar
OLY – I am enjoying the jerks. Worked with Theresa and we got to 60#.
Rolling with my Homies
Failed at 60# – went to 55# then 50# for the last two to get the form better. I did power snatch instead of squat snatch.
AMRAP 3 + 9 (ring rows)
Thanks PJ! Always a pleasure!
Great work All Stars…way to keep moving.
OLY – split jerk up to 85#; these felt good today
EMOM – still can’t get much from the high hang – 35#-45#
Mini-Cindy or Murph prep – 3+14 (ring rows)
Another solid outing of all stars!
Thanks Coach Pj!
OLY: 85#
“Rolling with the Homies”
EMOM: 65# (first two reps were friggin comical…thx for righting the ship PJ)
AMRAP: 3+27 (kip is progressing, although still takes one pull-up to get into proper form)
Enjoy the day all!
OLY: up to 103# jerk. Felt great.
Rolling With The Homies:
Up to 63# power snatch
AMRAP: 3+11
Did toe push-ups for first round then a mix of toe and knees, kipping pullups.
Thursday 4/21/16
Gym/skill: ring dips and jump ropes
WOD: kept it light today- started with 35lbs, increasing by 5lbs every 2 rounds, ending on 55lbs minute 9 and 10.
4+ 7 on the mini AMRAP
Great job 430pmers! Thanks so much Mike, awesome class as usual!!!
16:30
Gym
Strict dips and DUB attempts
WOD
75#(x6)
95#(x4)
Amrap4
5+6
Snatches felt hard…..
Thank you Mike
Gym: worked on dubs and strung together about 6 or 7 at the end, gotta keep at it.
EMOM: 65#-75#
AMRAP: 3+3
Feels great to be back at the box these past couple of weeks after being out for a month or so. Great work 6 pm! Thanks Mike!
Worked on ring dips and jump rope. I got my first double Unders tonight (maxed out at 2 but progress is progress!).
WOD
Worked up to 75# then back to 65# for the last 3 rounds.
AMRAP 4
5 + 2
Great job 7:00 pm! Thanks Mike!
Gym
Wod : 25# overhead squat is one of my hardest moves , I hesitate to much .
Mini Cindy
3+13 ring rows
Thanks mike
Nice 7 pm class
OLY 135# going a bit wider on grip .
Emom 95 # sets 1-10 in attempts to get better with same weight as not to lose form
( need to saddle ass back and stay on heels, mobility overhead was fine .
5 + 16
Nice class,Thanks Mike!
A day late but better than not.
EMOM 10
3 HH Power Snatch
AMRAP4
5 Ring Rows
8 Pushups
12 Air Squarts
Jerks again last night, split jerk to #105. Felt pretty good – might try to go for more next time, really want to get better moving weight overhead.
Squat snatches, on the other hand, are my nemesis. I can power snatch, I can overhead squat, but my body just cant seem to get the timing right for the squat snatch. I stuck with #35 for 5-6 rounds and moved up to #40 for the remainder once that felt good. I got a few reps in that felt really good, but definitely a long way to go before I’m comfortable with this movement.
For the amrap I adjusted the reps to 5/7/10. I was really happy with that choice when I got to the first round of air squats, my legs didn’t have much left to offer at that point! Finished 4+6 with ring rows & knee push ups.
Thanks Mike!