Warm Up and Mobility
Strength
Deadlift
60% x 6
70% x 5
80% x 4
90% x 1-2
60% x 5
Or
Oly
OTM 6 Clean and Jerk Complex
EMOM 3
Hang Clean Pull + Hang Power Clean + Front Squat + Jerk
EMOM 3
2 – 3 Hang Clean and Jerk (Singles)
“Scorpion”
EMOM 4
Hang Squat Clean + 2 Jerks
EMOM 4
Hang Squat Clean + 1 Jerk
EMOM 4
Hang Squat Clean
Rest day…wasn’t planned but my 15 minutes more turned to a 7:15 wake up! Oops…never happened before but I guess I needed the sleep. Happy FriYAY!
STR – Deadlift – went light today
Scorpion –
Finished at 115# today.
Things were going ok for a while – then I started to over think it and I literally couldn’t do a clean! Pulling from the hang just screwed with me! Need to remember to keep the momentum!!
Thank you PJ for all of the great coaching!
Great job 5am!! Have a great day!!
Vacation day 2
“Rest” day- no travel WOD.
Snowboarding 5 hours! Great carving on groomed hard pack was easy on the knees. Nice follow-up to yesterday’s deep ungroomed trails.
Planned zero point nutrition day.
Mob: felt pretty sore and tight in my back and hips so spent time mobilizing.
WOD: EMOM 1: 65#
EMOM 2: 75×2, 85x 2
EMOM 3: 95, 105, 115, 120, one extra & PR @ 125#
Felt good, if I had a few more minutes would have gone for 130#
Thanks for the great class PJ & awesome job 6AM!
STR:
6×135#
5×160#
4×180#
2×205#
5×135#
WOD: 120#
Failed at 125#
Gaff
Emom 4: 115(2),125(2)
Emom 4: 135(2), 155(2)
Emom 4: 165, 185, 195, 205
Friday 2/3/17
Couldn’t do this wod, so did a mash up of Strict and kipping hspu, dubs, light back squats and burpees
Strength Strict Press
35lbs x 10
45lbs x 5
55lbs x 5
65lbs x 5
70lbs x 3
75lbs x 3
80lbs x 1
After hitting my 1 rep max two weeks in a row I am happy to report a 5# PR from the hang tonight! Hit some extra mobility first, lower back and hips tight, I think it helped. Failed 130 the first try in the second to last round and then hit it before the minute ended. Failed 135# like 4 times but I’m coming for that next.
If I haven’t said it before I love emoms.
Thanks Mike!
Looked solid Liz, you may have mentioned it once or twice
Rest day
Strength. Don’t remember all the weights except 140# for heaviest set of two.
WOD:
EMOM 4: 55#
EMOM 4: 70#
EMOM 4: 75, 80, 85, 90 PR
Actually was 92.5 thanks to my blonde moment…looked everywhere for that missing 2.5# plate except on the bar. Found it taking the weights off. Too bad it wasn’t a heavier weight! 😁
PR!!!!
Unplanned rest day–got in some double unders practice at work.
OLY – all sets at 115#. Really dialed in form and got warmed up for the EMOM.
WOD
Hit 215 on 3rd set of EMOM (5# PR), failed 220. Felt more comfortable under the bar today getting down into the full squat.
Way to go 430, everyone getting after it. Thanks Mike!
Deadlift 5×2
#145,166,185,215,230
Wod: EMOMS got to 110#