Happy Birthday Christy N!! (Tuesday)
Warm Up and Mobility
Gymnastics/ Skill
3 RNFT
Ring Dip Practice
Jump Rope Practice
Open Prep
MAX Set UB Double Unders (no more than 100)
EMOM 5
3 – 6 Ring Muscle Ups (work on quality, not volume)
Oly
Clean and Jerk Complex
EMOM 3
Clean Pull +Power Clean + Front Squat + Jerk
EMOM 3
2 – 3 Clean and Jerk
“Principal”
EMOM 3
Hang Power Clean + Front Squat + Jerk
EMOM 4
Low Hang Power Clean + Front Squat + Jerk
EMOM 5
Squat Clean Thruster
OPEN
Got 85 UB dubs felt good tried to make it to 100 but started to drift. Nice to know I can make it to 85, next stop 100.
Worked on RMU kip and hips are there just have a slow turnover. Something I need to work on for sure, getting into the ring dip position by throwing my head through the wall and sitting up is where I need to be. Thanks for all the tips on these Monsini really made since after you laid it all out for me.
WOD
Worked up to 185# on the SCT felt really good. Worked up to 215# on the second EMOM from the low hang dropped weight on the SCT to work on form and hammer home the thruster motion. Thanks for a great class Monsini and way to work 5 am everyone crushed it and got after it for sure.
Way too heavy for those first EMOMs Tony. As with every week the first EMOM should be really light and weight stays across. The second one moderate at most and again the weight stays across. The Final EMOM is when you climb weight each minute and able to hit a heavy. The first 2 are there for warm up and dialing in positions. Solid work all around!
Noted for next time for sure felt good on the C+J so guess I got excited to see how My back reacted to it since I haven’t clean and jerked since December when I tweaked my back. Thanks Mike.
Oly 55#
EMOM 3 Clean+Jerk Complex
Clean Pull+Power Clean+Front Squat+Jerk
EMOM 3 2 – 3 Clean and Jerk
55#
EMOM 3 Hang Power Clean+Front Squat+Jerk
EMOM 4 Low Hang Power Clean+Front Squat+Jerk
EMOM 5 Squat Clean Thruster
Oly- stayed at 65# to warm up the positions, especially the shoulders.
EMOM 3- hang power clean, front squat, jerk
stayed at 65# again just to warm up
EMOM 4- low hang power clean, front squat, jerk
went up to 85#- stayed 85# across
EMOM 5- squat clean thruster
worked up to 125#, failed 135#- should have tried 130# first
Great job 6am!
Mobility – awesome mobility by Coach Drake this morning. It was custom made for my aching shoulders!
“Principal”
Worked up from a 15# bar to 65# A 15# PR! Slow and steady and it felt really good.
EMOMs are awesome because it helps me to work in the rest to be able to do more. LOVE THEM!
Thanks Coach Chris – great tips and mobility – left feeling better than when I came in – looser and with a PR!
Great work All Stars! Way to get over the hump!
OLY – Used the time to warm up for the EMOM.
Principal – 115#
Now that I have gained a little strength I need to start a little bit heavier. I had more in the tank today but ran out of minutes!!
Awesome job 5am!! Great energy as usual!! Thank you Monsini!!
Forced rest day. My shoulder is hurting me and I’m hoping it’ll be better by Friday with a little rest!
16:30
>OLY –
>WOD – 175#
Missed 185# twice, I wanted to thruster jerk it so bad!…
Thank you Gaff!
Welcome back, bro. Great to see you today. Solid work!
Oly today really used these a good warm up and to get form down
Principal – 1st set 115; second set 135; sct worked up to 185 and felt good
The comeback is gaining momentum finally…back is finally starting to feel good…just gotta keep saying to myself dont over do it to keep the momentum going.
Thanks coach Krystle and Mike and way to go 6pmers!
Wednesday 3/1/17
Oly
Clean and Jerk Complex
EMOM 3
Clean Pull +Power Clean + Front Squat + Jerk
(35lbs)
EMOM 3
2 – 3 Clean and Jerk
(45, 50, 55lbs)
WOD: “Principal”
EMOM 3
Hang Power Clean + Front Squat + Jerk
(55lbs)
EMOM 4
Low Hang Power Clean + Front Squat + Jerk
(65lbs)
EMOM 5
Squat Cleans (can’t do weighted thrusters yet)
70, 75, 85, 95, 105, then after 115, 125lbs
Was SO excited because this was the first time I’ve been able to Clean anything over 15 – 35lbs in over a month! Jerks definitely aggravated the pain, so stopped those. Hoping my hand continues to heal so I can back to lifting more consistently again, and especially back to those overhead movements!
Thank you Gaff, great class! Thanks for the modification and direction, really helped! Awesome job 430pmers!
Great work today, Judy, Squat cleans looked solid! Rest up 🙂
Oly
Clean and Jerk Complex 45#
EMOM 3
Clean Pull +Power Clean + Front Squat + Jerk 65#
EMOM 3
2 – 3 Clean and Jerk 70#
WOD
EMOM 3
Hang Power Clean + Front Squat + Jerk 70#
EMOM 4
Low Hang Power Clean + Front Squat + Jerk 75#
EMOM 5
Squat Clean Thruster 85#/95#/100#
Feels great to be doing barbell work again! Awesome job 7:00 pm! Thanks Krystle!
Wellll today was going to be a rest day, but I couldn’t pass up an emom…
Oly to warm up for the wod, light clean and jerks.
Emom 3: 55#
Emom 4: 65#
Emom 5: 85#, 95#, 105#, 115#, 125#. Felt great. Wasn’t counting towards the end or I would’ve tried for a PR, but happy to match my 1rm.
Thanks Krystle!