Gus and Cassie!
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
Box Jump Practice
Open Offseason
AMRAP 5
Complex of
1 x Strict Pull Up + 2 Kipping C2B + 1 Bar Muscle Up
Add 1 each successful set
Strength
Deadlift
50% x 5
60% x 3
70% x 1
80% x 1
90% x 1
101 – 105% + x 1
Movie Clue – ¿Dos hombres?
“Fran”
21-15-9
Thrusters 95/65
Pull Ups
8 minute Cap
Strength – deadlift
260 (5# PR)
“Fran”
5:50
Compared to:
12/18/2015
5:38 (55#)
12 seconds slower BUT I upped the weight 10# and my body is beat this week… So I’ll take it! Thanks pj for all the deadlift tips and to make sure if we were going for new maxes that our form was on point… Good work 5am!
STR
Worked up to 465# (30# PR)
This felt really good today felt good throughout the whole cycle good to see the results of great programming. Thanks for the push on this to put more weight on Monsini and Justin. Thanks for the deadlift tips to PJ sit lower and chest up.
WOD
Got 5:21 def room for improvement need to focus on going unbroken on the thrusters and getting more efficient on the pulls. Great energy this morning 5 am everyone got after it. Thanks PJ awesome class.
Huge number Tony, come a long way!!
PHEW! What a morning! Great work 5am!
Strength
245# (trying not to put TOO much weight on this knee)
Fran
5:37
(55# / RR)
Strength- 145# FRAN 5:36
Thanks PJ for tips on proper form. More comfortable with all of the lifts lately. Hope everyone has a nice long weekend!
Just another Labor Day weekend.
I hope your big day is wonderful and magical <3
STR: 215#
Fran: 6:03 (65#)
What a gorgeous morning. I hope everyone has a great Labor Day weekend. (And enjoy your wedding day, Lloyd & Nicole!)
DL: #325
Fran: 5:05
Great work, 6 am. Thx PJ.
Enjoy the day.
STR – 210# 3# PR – had no expectations of a PR this morning as I struggled during the percentage work and I pulled something in my posterior chain yesterday playing tic-tac-toe (very dangerous game) I re-counted the weight about 5 times. I also remembered to sit between the heavier weight lifts. Great way to get a vacation off the ground.
Fran – 5:30 (45#, jumping pull-up) – slower than my last couple of Frans. I think partially because I was about as far away from the rig if possible.
Always a great time on 1RM Deadlift day 🙂 Lots of bells this morning.
Great class this morning Coach Pj! Thanks for the tips and cues on the DL’s.
Strength
Deadlift
365# 10# PR
Deadlifts felt great today. Ten lbs closer to my goal of 400#!! Woo hoo!
Fran – 6:25 (75#)
First Fran! Need to work on front rack mobility so I don’t have to use just arms. Great job 9:30! Thanks Mike! Enjoy NH!
Strength – Deadlift (135, 155, 185, 225, 255, 285)
Sometimes I wonder if a little number confusion ain’t a bad thing. Thought my previous 1RM was 265…so I worked off that (it was 255). So whiteboard is wrong – it was 30# PR.
PJ, Gaff – thanks so much for all the tips. While I didn’t get 305, it felt doable perhaps on another day…and never would have even touched that number without the coaching. Thanks again.
“Fran”: 4:53 (75#)
Now I have a “Fran” time. :^)
Great work Demo Squad and All-stars. All the best of wishes Lloyd and Nicole! (Notice I did NOT wear my rain socks.)
Enjoy the weekend all.
Strength – Deadlift
235, 35#PR
Fran: 55#,ring rows
4:26
Fun class, thanks coaches for it all!!
STR – Deadlift
245# – 40# PR – Big thank you to whomever put the 15lb plates in the 10lb pile!!
Huge THANK YOU to Mike for the tips on form!
Fran 6:30 (55#, RR) Ring rows crushed me – by the end I was doing sets of 2 – should have broken them up earlier.
Awesome job 9:30!! THANK YOU Mike for the great coaching!! Have a great weekend!!
STR: 220#, 10# PR! That was my goal for today!
Fran: 6:18
45#
16:30
DL- I got to 380# (5#PR)
Fran 5:54
I have a few things to work on with my Fran…
Thank you KellyG!!
Str: 285 – 40 lb pr
Fran: RR 3:23