Shamus V
Warm Up and Mobility
Gymnastics/ Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Offseason
Go as far as you can in 4 minutes
1 x Strict C2B + 2 x Kipping C2B , 2 x Strict C2B + 3 x Kipping C2B etc.
For Quality , take your time and focus on form
Or
Strength
Back Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
“Mr Jinxy”
For Time
50 x Double Unders
10 x Med Ball Clean 20/14
14 x Back Rack Lunges 135/95
20 x Med Ball Clean
14 x Back Rack Lunges
30 x Med Ball Clean
14 x Back Rack Lunges
50 x Double Unders
Back squat – 205# (5# PR)
So close to hitting 210
“Mr Jinxy”
9:53
Good morning legs… good work 5am, thanks pj!
BS: worked up to #255 (not feeling top-notch this am)
Mr. Jinxy: 10:21 (16# MB – 95# BRL)
Was able to do the 50 dubs on each end – hitting a set of 20+ to start each set then smaller sets of 10s-12s.
Thanks for the efficiency tips, as always, Peej.
Great work 5 am.
Enjoy the day.
Str: back squat- worked up to 185 lbs- 15 lb PR!
WOD: 9:49 (12# WB, 50 singles, 65#) Dubs just weren’t happening today, my calves and shins seem to be in rough shape since Friday and I couldn’t seem to jump high enough. Nice job 6AM & thanks PJ!
STR – Back Squat – Worked up to 175# – 20# PR – had more in me but didn’t want to upset my back! Super psyched!!
Mr Jinxy – 12:10 (20 Doub Attempts, if you can call them that, 14#, 65#)
Awesome job 5am! Thanks for the motivation at the end. Doubs buried me – couldn’t string any together or do any really – just a big mess! HA! It only means I need to practice more!
Thank you PJ!
Have a great day!!
Back Squat
50% × 8: 135
60% × 6: 165
70% × 3: 195
80% × 1: 225
90% × 1: 255
101+ × 1: 275 (f)
Still feeling only 70-80% after this horrible chest cold. Very happy to nearly PR…but most happy about sustaining form.
WOD: 11:29 (95#)
Felt winded during back squat, so was not expecting much from WOD. After starting slow was able to push the pace a little.
Nice work 6 am. Thanks for reinforcing MB form PJ.
Thursday 3/30/17
STR: no PR today
WOD: 8:29
65# lunges
14# WB
2x singles
WOD- 11:03
65lb back rack lunges, 12 lb wb, 2x singles
Thanks so much Kelly !!! Appreciate the support and push!
Awesome job 430pmers!
Strength – first set of back squats in probably over a year…5# pr at 320
Mr Jinxy 13:04 95#…lunges really killed me on these…first set of dubs was good only a couple of mishaps, last set couldnt stop tripping over the rope for the first couple attempts then finally started to string together between 5-15 at a time
Great job 6pmers and thanks coach Gaff always motivating!
Great BS work tonight and way to gut out a tough one down the stretch. Good work start to finish bro!
Strength back squat 135X6– 185×5 -205×3—225×2 —-275×1 —-315×1
PR @ 350# ( did twice ,1st rep not enough depth 2nd attempt nailed it )
WOD = 9:47
Dubs weren’t unbroken but a hell of a lot better since 17.5 twice done !!!!
Great class ,Thanks Mike !