No One WODs alone!!
Warm Up and Mobility
Strength
Front Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
Or
Oly
Jerks
Push Press
3 x 3
Split Jerk
3 x 3
“Ever In Your Favor”
EMOM 3
3 x High Hang Power Clean
EMOM 4
2 x Hang Power Clean
EMOM 5
Power Clean
Strength % work
WOD
EMOM 3: 95
EMOM 4: 115
EMOM 5: 135,155,165,175,185
Great work 5am, thx PJ!
Enjoy the day.
Oly: worked up to 185#
Been missing split jerk days – so took several reps for the rust to start coming off. Once I settled in the footwork improved.
WOD: worked up to 195#
Except for a few exceptions form felt good today.
Awesome class 6 am. Thanks PJ!
245
(115, 135, 185, 205, 225, 235, 245)
**stuck on 245, soon enough I will get over it!
Nice work everyone!!!
Thanks Mike.
Solid form as always kid, cant wait to see your gains!!
Front squat % work
EMOM 3- stayed with 65#
EMOM 4- 85# first three mins, 105# minute 4
EMOM 5- 125#, 135#, 135#- stopped after minute 3, was really struggling today, my shoulders felt horrible the entire time, stopped before I injured myself. Great job 6am!
Str: % work up to 155#
EMOM 3: 75
EMOM 4: 95
EMOM 5: 105, 125, 135, 145 (attempt), 145
Thanks for the great coaching, Mike.
Man Brian, your form is getting on point! Love the progress!
Thursday 4/6/17 OG
OLY
Push Press 3×3: (95, 115, 135#)
Split Jerk 3×3: (135 , 155 , 175#)
R/ OLY – Kept Bar fully resting while on shoulders until go time with a lil extra dip and a slight wider grip made all the difference . Thanks Mike for the cues!
WOD = 205#
Way to stick with the process Carl, big things were will certainly come!
Strength – Front Squat 90#
55# x 10
60# x 8
70# x 3-5
60# x 6
55# x 8
Total End Weight 70#
EMOM 3 : 3 x High Hang Power Clean
EMOM 4 : 2 x Hang Power Clean
EMOM 5 : Power Clean
Strength – Front Squat
Partnered with Helder
125/145/165/145/125
WOD
EMOM 3 – 95#
EMOM 4 – 115#
EMOM 5 – 135#, 145#, 155#, 165#, 180#
Power cleans felt good today. I managed a 25# PR. Pretty psyched!
Great job 4:30! Thanks Kelly and Mike!
That mobility has got soooo much better, so exciting!
Thursday 4/6/17
OLY :
Push Press
3 x 3
(55, 65, 75)
Split Jerk
3 x 3
(85, 95, 105)
Kept OLY light to work on form
WOD “Ever In Your Favor”
EMOM 3
(55lbs)
3 x High Hang Power Clean
EMOM 4
(75lbs)
2 x Hang Power Clean
EMOM 5
Power Clean
(95, 105, 115, 125, 135lbs)
Cleans felt great today! Will work on getting my elbows under faster, thanks Mike! Awesome class Kelly, thank you! Fantastic job 430pmers!
Thats the only thing holding you back from the next level, those cleans are om point!
16:30
>OLY- worked with Mike V
Got to a triple 185#
>WOD-225#
>Crossover Symmetry
Thank you KellyG!!
Thursday 4/6/17
OLY:
3×3 Split Jerk
Worked up to 105#
WOD: 120#
Thanks Mike and Michelle!
Way to control the bar path on those heavy cleans. Getting really good!
STR: worked up to 160# front squat, might have had more in the tank but form deteriorated. 15# PR!
Wod: worked up to 115#, wasn’t feeling on my game today but felt like I could have done 120 at least. Thanks Kelly & nice job 4:30!
Boom!!