Pam killing it!
Warm Up and Mobility
Oly
Snatch
1RM Snatch
Strength
Strict or Bench Press
5 x 3
Movie Clue – Will be posted on FB
“Diane”
21-15-9
Deadlifts 225/155
HSPU’S
(508) 989-1742
Pam killing it!
Warm Up and Mobility
Oly
Snatch
1RM Snatch
Strength
Strict or Bench Press
5 x 3
Movie Clue – Will be posted on FB
“Diane”
21-15-9
Deadlifts 225/155
HSPU’S
Moday,,tusday,wednay,thoosday , froday,, lol. I dare you to leave it and not change it ,,lol
I wish more people checked these comments so I could get it translated here like they do on FB
Strength – strict press
5×3 at 75#
“Diane”
6:30
good work 5am, thanks pj!
Oly
1RM snatch
Worked up to 195#
Failed at 215#
No pr today
“Diane”
3:23 big pr with this though.
Great work 5am. Thank you pj.
Diane
Lloyd –
Oly 115# 1RM snatch
5:01 155#
Nicole –
Oly bar, 5#, 5# snatch
4:46 bar, 15#, 15#
nice to have you back PJ!
OLY: 65#. PJ gave great tips on improving form.
Diane: 4:39 (115#, box-knees (instead of HSPUs)
Thanks to PJ and the rest of the 6AM crew for a great start to the day.
OLY: 65#. PJ gave helpful tips to improve form.
Diane: 4:39 (115#, box-knees instead of HSPUs)
Thanks to PJ and the rest of the 6am crew for a great start to the day.
OLY – 35# Squat snatch – I forgot to check with PJ to see if I was deep enough to call it a good one. The squat snatch has been the tough one for me. If I was low enough it would be a 20# PR.
Cockroach – Diane 4:20 (105#, 15# db press)
I went with the same weights as June and shaved off 12 seconds from time. It would have been better if my tendonitis was no flaring up and I had to rest on the db press rounds. But I am happy with my 12 seconds.
Solid work by the All Stars! Lots of squat snatchers.
Nice to have Coach PJ back – We have had no “Eye of the Tiger” for a whole week…;)
OLY – Squat Snatch is the one lift that I have not improved much, so I spent the time with 35#, 45# and just tried to get fast under the bar and not ride it down. Also, worked on patience before the pull.
Diane – 5:10 (115#, box hspu)
Great job by everyone in choosing the right weight/movement to keep it under 6 minutes.
Welcome back Coach Dj Pj!
STR – Strict Press – Make Up 7/7
50# x 5
55# x 5
65# x 5
70# x 2
55# x 3
50# x 3
Strict Press felt great today!
Diane – 6:52 (125#, Box Push Ups)
Those box push ups are tough. They felt better or I felt stronger when I was able to implement Pj’s advice of basically doing the same motion as a strict press where you are pushing your head through your arms at the top of the push up. Probably could have gone a touch heavier on the deadlift.
Awesome job 5am!! Thanks for the great coaching Pj!! Have a great day!!
STR
worked up to 145# X 3 felt good feel a new 1RM is on the horizon
WOD
Got 7:17 w 1 ab mat large sets of HSPU were not in the cards today arms felt tired and just did not feel solid today thanks for a great class PJ and way to work 5 am
Strength( strict press ) 5X3
135# X 3 145 X 3 –155 X1 ( too heavy ,shot too high ) 145 X 3 —-145 X 3
WOD = 5:33 ( First WOD I went for the kips after first 6 strict I pulled an audible )
Thanks Chris !!! Great job everyone !
Diane PR by 1:58 from last month
Strength. 80# PR thanks to Pam’s encouragement! Way to PR yourself Pam!
Diane: 6:23. 105#, box HSPU
OLY: didn’t think I’d hit my previous 1RM but I did. 73#. Failed 3 times at 83#. Getting in my own head.
Diane: 6:15
123# (20 more than last time), BHSPUs
Str made up 6/14 percentages.
95, 115, 125, 115, 95
Diane
5:28
185 deads
Box handstands
Elbow is junk on strict press currently…struggled
Deads felt good probably could have gone up to 205 and still scored ok.
Way to fight for those reps though. Deads looked good and I think you did the right weight since your time was good and form stayed solid throughout. Great work today!
Strict Press 5×3- 55, 65, 75, 80, 80. Felt pretty good.
Arms are junk today and I’m trying not to trash my legs before a long run Wednesday so I went a little lighter on the deads today than I did last time. Debated forever about going lighter vs. truly retesting this wod, compromised on 125# (did 135# in June.) Ended up finishing 46 seconds faster so I’ll call it a good compromise, 6:35 today. Box hspu always start feeling great but when they start to go, ouch.
Nice work 7pm folks, thanks Chris!
I did only today but my goal was to work on form va establish a One Rm. Worked on form with KG.
WOD: 4:39. At first I was going to do with 2 ab mats, did 15 and realized it was going to take me long so did box PU’s. My back was tight so I kept the deadlifts tight too (115) vs the 135 that was used last time.
Form looked good Adda! Way to dial it in!
Strength
Strict Press 5 x 3
Worked up to 125#
WOD 5:26 (185#, box HSPU)
Great job 7:00 pm! Thanks Monsini!
Strength : percentage make-up
WOD: 6:12 (185#, box HSPU)
Thanks Coach Monsini