Henry M
Warm Up and Mobility
Strength
Front Squat
5 x 2
Gymnastics /Skill
Ring Dip Practice
Jump Rope Practice
Open Offseason
EMOM 6
Max UB Strict Ring Dips
40 seconds of Pistols
“Laboratory”
AMRAP 14
50 x Double Unders
25 x Sit Ups
15 x Squat Clean Wall Ball Shot 20/14
5 x Strict Ring Dips
Gym Skill
Worked on dubs, thx Monsini for the tips. Made some progress today.
Laboratory: 4+10 (25dubs-16#)
Great work 5am.
Enjoy the day.
Woo-hoo! 6AM class so I remember to post online (plus I’m always on my computer during the school day).
Today I brushed up on my dubs/dips…it had been a long time since I’ve done them and I got 18 unbroken right off the bat so I was encouraged.
Laboratory:
3+10 w/box dips and 35 dubs
This went ok but boy was it hard when I got going after the 2nd round. It was a good morning, though and I was glad to join the All-Stars. Have a good day, everyone!
ok–i meant 18 broken dubs during practice and I also meant it was hard after I got going after the 1st round. I shouldn’t do this during class :/
So nice to have Mrs. Bailey join the All Stars this morning! You are welcome any time – it does feel good to start your day with fitness!
Nice work! See you again SOON! 😉
“Laboratory” 3 + 83
Singles, 6#, bench dips
I’m not sure if I was sore from the comp on Sunday or the shopping on Monday…but I knew that I needed to get moving this morning. Plus I knew that Mrs. Bailey was coming for a visit!
And I really hate to miss a morning with the All Stars – It makes every day a good day!
Thanks Coach Chris – the wall balls were better than I thought and it did feel good to just keep moving – nothing crazy.
Strength: Front Squat
5: 135
5: 155
4: 175
3: 195
0: 215
Worked front squats with Matt B. Great to watch his FS form. Side note, I worked lats during mobility and could feel the difference.
“Laboratory”: 4 + 132 (singles)
We’re like a well-oiled machine. Great work All-Stars. Nice to see Emily this AM.
Thanks Coach Chris!
Gym – DB push presses (easier on the rotator cuff) and dubs.
“Laboratory” 3 + 42 (10# to 10′, 20#DB pp)
First round of dubs were great, after that they were OK. Couldn’t get a rhythm with the WB – tried to hit the 10′ target (comp) – was maybe 50/50 and too many airballs.
Love it when the kids are out of school and all.the.parents come to the 6am 🙂 And always a good morning when Mrs. Bailey comes to visit.
Thanks Coach Chris for the help with modifications.
STR – Front squat make up 10/27
8 x 100#
6 x 115#
3 x 130#
1 x 150#
3 x 130#
6 x 115#
Laboratory 3 + 93 (2 x singles, 12#, box dips)
Thanks for the squat motivation today 5am’ers!! I needed it, that bar felt SO heavy!!
Thanks Chris for the awesome coaching!!
Have a super day!!
Gym / skill
WOD = 4 + 2 ( 25 dubs )
Dubs are a challenge when in the heat of things not jumping high enough on this one but round 3 was unbroken lick split , not so much others . I decided to go to 25 after I tripped for the umpteenth time on round one at 29 dubs.
OG ( Bench Press ) 10 -9-8-7-6-5-4-3-2-1 regime .Havent benched in a bit so went conservative to set baseline.
135-145-155-165-175-185-195-205-215-225 ……Then did singles to fail
235-245-255-265-275# …..285# fail. Thanks Matty & Phil for the hype .
GYM: Ring dip and jump rope practice
WOD: “Laboratory”
4 + 132 (2xSingles)
Great work 9:30!
Thanks Phil!
STR – Front Squat 5×5 (last round 5×3)
WOD – “Laboratory”
5 + 40 (25 DUs unbroken + 50 singles for the last 3 rounds. Kept trying more but after the first 2 rounds it was pretty messy. Strict PullUps instead of ring dips)
Tuesday 11/8/16
Mobility
WOD- got 4+130
Modified wod to:
100 single unders
25 ab mat sit ups
15 ub reps 8lb wall balls
5 push ups
Thank you Sarah! Thank you for the modification suggestions as well, they were perfect for how I was feeling today! great job 430pmers!
Elements WOD 4:26
Elements WOD 4:18
elements WOD 4:19
elements WOD
STR worked up to 215#
WOD
4+19 (25 doubles)
Thanks for the tips on doubles Sarah! Nice job 430
Gym. NEED TO BUY A ROPE!!!
No.more to say on that.
WOD
4+73
2x singles
10# be
Box dips
Henry, that horse is gorgeous! What’s the story?
STR
Worked up to 285×2 these felt really heavy today for sure.
WOD
Got 4+89
This was a great workout just kept moving the whole time snuck up on me for sure. Thanks for the extra motivation Sarah and tips on the more efficient squat clean wall ball was a huge help. Dubs were on point today sit ups are getting quicker which is promising. Awesome class tonight Sarah way to get after this one 6pm everyone crushed it.
STR- 5×2 65/85/95/105/115
WOD- 4+113 (2x singles, 10#, ring dips from toes)
Great job 6 pm, thanks Sarah!
Mob today
Wod: 4+34 {2x singles, 12# wb}
Great job all stars!
Thanks Chris! 🙂
Gym/skill: worked on ring dips by jumping up and slowly lowering down.
WOD: 4+2 (2x singles, 10# WB, box dips)
Was still feeling the WOD from Monday in my legs so worked on gym/skill today.
Awesome job everyone & thanks so much Sarah for the great class!
Worked on gym/skill because my legs were still lit up from Monday’s workout!
WOD: 4+2 (2x singles, 10# WB, box dips)
Awesome job everyone & thanks for the great coaching per usual Sarah!