Happy 30th Birthday Coach Monsini!! (Wednesday)
Warm Up and Mobility
Strength
Deadlift
65% x 5
75% x 4
85% x 3
75% x 4
65% x 5
Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 3 x 3
“Now you’s can’t leave”
5 RFT
10 x OH Lunges 95/65 (Alternating)
10 x Burpees over bar (Lateral)
DLs – strength % work
Now You’s Can’t Leave: 6:33 (75#)
Great work, 5 am, thanks PJ.
Enjoy the day.
Strength: Deadlift
65% x 5: 205
75% x 4: 235
85% x 3: 275
75% x 4: 235
65% x 5: 205
“Now you’s can’t leave”: 7:42 (85#)
Mental struggle this one. Great work 6 am. Thanks PJ.
Rest Day to get my teeth cleaned…and to once again thank my awesome hygienist Dona for telling me about these three great coaches who are opening a box in Hudson! She says HI!
Sad to miss deadlifts but feeling ok about missing burpees!Still sore from the ones on Sunday.
Clean DL %
WOD: 4:47
Thanks for the push at the end Mike! Nice job 930!
You never slowed down Matty, very impressive!
Strength: Getting back to the cycle. Deadlift felt great.
WOD: “Now You’s Can’t Leave”
6:08 (35#)
A good sign that I am making gains on shoulder mobility, the overhead weight felt pretty good. Not that long ago, the PVC bar was trouble.
Thanks for making me stick with the OH Lunge Mike!
Great work 9:30!
You can tell you are working on that Mobility. OH looked good today!
STR – Deadlift – Worked with the marvelous Anna. Lower back not super happy these days so just did a 5×5 ended at 185# (last round 3 reps).
Now you’s can’t leave – 9:41 (50#)
Oh baby – “Just keep moving” was all I heard from PJ this morning! Amazing job 5am and thank you all for the extra motivation at the end! I needed it!!
Thank you PJ!! Have a great day!
STR-I questioned whether or not to do this since my old achin’ back has been acting up! But I did it and felt good–increased my 85% from 85 to 95#. (75, 85, 95)
WOD-8:15 (45#)
Thanks, Pj! Great work, 5am!
Deadlift: 150, 170, 185, 170, 150
WOD: 7:00 (45# bar)
Matt’s burpees took my breath away. Holy cow.
Thanks for the DL form reminders, Mike!
Thursday 1/12/17
Strength deadlift
105lbsx 5 (45%)
135lbsx 3 (60%)
155lbsx 1 (68%)
175lbsx 1 (76%)
WOD
10 OHS at 45lbs, 10 burpees over bar
5 rounds at 9:06
DL:
5×145#
4×170#
3×190#
4×170#
5×145#
WOD: 8:22, 55#
Strength – deadlift
170 x 5
195 x 4
220 x 3
195 x 4
170 x 3
“Now you’s can’t leave”
7:03
OH lunges felt good, feel like I have no cardio these days so just couldn’t catch my breath.. Was gunning for sub 7 until I ate shit tripping over the bar… Good work 7pm, thanks gaff!
Great work tonight, Liv. Way to push from start to finish, minus the trip up at the end, 😉
7PM PRs
>OLY- 3×3 OHS
115,135,155
>WOD- 6:21
I gave it all I had!
Thank you Gaff!
Great work, old man. Way to keep yourself moving, Gus!
STR –
215×5
250×4
275×3
250×4
215×5
WOD-5:54 (85#)
Legs were fiery from this one. Way to move 7 pm!
Thanks Gaff!
Deads looked solid, Mike. Great push on the WOD – you kept a steady pace throughout!
WOD 7:11
5 RFT
10 x OH DB Lunges (Alternating) 30#
10 x Squat Jumps
10 x Knuckle Pushups
Picked the perfect weight for this one. That last round was brutal. Awesome job 7:00 pm! Thanks Gaff!
Great work, Bri. Way to keep yourself moving, awesome push at the end, man.