Mike V with the ladies!!
Warm Up and Mobility
Strength
Front Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
This is a max out session, these % are merely a guide. You can arrive at your max any way you choose.
Or
Oly
Snatch Grip Push Press 2 x 6 (w/u)
OHS 3 x 3 (w/u)
Snatch Balance 3 x 3
“Next Stop, Maui”
EMOM 2
3 x Hang Squat Snatch
EMOM 3
2 x Hang Squat Snatch
EMOM 5
Hang Squat Snatch
Strength
Front Squat – 120#
Maintained 1 RM
Congrats on your PR Danielle!!!
“Next Stop, Maui”
EMOM 2
35#
EMOM 3
40#
EMOM 5
45, 50, 55#
Sorry for giving you a heart attack Lauren!
Great job Rail Trailers!
OLY:
Completely forgot to do the snatch balance, which was the whole point of the OLY! Oh well, worked up to 3×90# for OHS
WOD: 95# Hang Squat Snatch
Trying really hard to get back to the hh position and stay back in my heels.
Thanks Lauren, fun 6am class! It’s not so awful in the summer 🙂
Strength
Front Squat PR 94.5 #
50% 45 × 10
60% 55 × 5
70% 65 × 3
80% 70 × 1
90% 80 × 1
101+ 94.5 × 1
“Next Stop, Maui”
EMOM 2 35#
3 x Hang Squat Snatch
EMOM 3 55 #
2 x Hang Squat Snatch
EMOM 5 55#
Hang Squat Snatch
Thanks Coach Lauren and Lori about letting me know that I need to keep my feet closer. This is something Coach PJ has told me. I guess it is a habit that I am trying to break away from.
Front Squat – re-establishing 1RM. Goal was 105#, got to 115# (old 1RM was 130#). Good number to start with for the new cycle.
“Next Stop, Maui”
EMOM2 – 25#
EMOM3 – 35#
EMOM5 – 50#(not perfect)
I will stay light for Squat Snatch until I can finish in the squat position with ZERO riding it down. Got the 50# overhead OK, but had to ride down the last quarter start. Will start at 45# next time.
So, today was more fun that one should have at 6am in the morning. Coach LC was absolutely on fire. I nominate her to do movie clues every.single.week 🙂
And of course a shout out to all the stars ringing the bell! Great job everyone!
Great class Coach Lauren! One of the best whiteboard sessions in a while. I was afraid we might scare Brian away, but he’s coming back Monday and bringing his wife 🙂
Oly – my wrist bugs me in the front rack position
WOD
75,75
95,95,95
105,115,120,125,130
Great work 6am. Thanks, LC!
Work hard, play hard, laugh hard
Enjoy the day
Front Squat 85# 10# PR
EMOM ended with 35#
Since I haven’t done a strength cycle since the beginning of the year I had to set a new 1 RM and it felt good to get a PR.
Squat Snatches are super tough for me – need ALOT of work on them. I want to keep it smooth and not be a snatch and an OHS. SMOOOOOTH
What a way to start FriYAY…Coach Lauren was a riot! OMG…definitely agree with Janet that Coach Lauren needs to do more movies – and they should all be ones with soundtracks! She thinks her last day with the “kids” is today…jokes on her…WE are still here!
Way to go All Stars! And if anyone reading these comments wonders what happened…come by at 6 AM…got to be there to know.
strength – Front squat 1RM
195# (25# PR)
EMOM 2
3 hang squat snatch 85#
EMOM 3
2 hang squat snatch 95#
EMOM 5
Hang squat snatch
105/110/115/120/125
Matched my current 1RM from the floor
Thanks Kelly! Good work 4:30, thanks mike V for the push on the front squats!
STR. 235# PR
Snatch up to 105. Strength was there form was ok. Still a work in progress… until the next EMOM
Front squats…havent maxed these out in a loooong time, haven’t been following the cycles either so I’m happy with a 10# PR.
Emom 2 – 55#
Emom 3 – 65#
Emom 5 – 75#, 80#, 85#, 90#, 95#.
Love emom day. Great work 630. Thanks PJ!
1630
>STRENGTH – FrSq
155,175F, 165F
>WOD- HgSnatch -180# (185F)
First recorded weight for this movement, ended 5# below my Snatch PR
Thank you KellyG!
STR: PR of 104! (Increase of 4–I’ll take it!) But could not get 105.
WOD: worked up to 60–another PR. Thanks, Coach Kelly G!
Lots of big gain PR’s tonight–congrats! Great work, 4:30!