The Gaffny Clan
Warm Up and Mobility
Strength
Strict or Bench Press
60% x 5
70% x 5
80% x 5
85% x 3
80% x 5
Or
Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Offseason
EMOM 6
Strict Muscle Up + 2 x Muscle Ups
6 – 12 Weighted Pistols
“I’m a Dude”
AMRAP 10
30 x Double Unders
15 x Power Snatch 75/55
10 x Burpees Over the bar (lateral)
Strength: Strict Press
WOD: 4 (2x singles + Dub attempts, 65#)
At first the weight seems too light, but then it gets heavy real fast after 15 power snatches. Great work this morning, 5am. Thanks for leading the charge, Gaff.
Strict presses looked solid and you kept a great pace start to finish, Adam. Way to gut out a tough one, my man.
Open Offseason
EMOM 6
5 BMU attempts
6 Pistols (counterbalance, raised heel)
WOD: 3 + 37
Man…that was awesome. Great work 6 am. Thanks Gaff!
Way to stay on that gas pedal, Rjae. Stimulus achieved for sure, bro.
GYM: Dubs and Pull-ups
WOD: 3 + 32 (Dub attempts, 35#)
I agree with Adam, the weight got heavier and heavier after that first round. Today’s Gym and WOD were acts of frustration for me today, but I know that this is part of progress.
Thank you, Gaff! I certainly appreciate all the assistance. Great work, 5am!
The hottest fire produces the finest steel, Coy. Your OLY movements are improving daily and you got some solid dub work in this morning. Way to stick with it – your mental toughness is commendable. Thanks also for playing guest DJ this am. Tunes were on point.
STR – worked % with Theresa. I haven’t done the strength cycles for the past few months and it feels good to get back on track.
“I’m a Dude”
3+2 (Situps subbed for jumping/ 35#/8 burpees
What a WOD…definitely got heavy fast – first round was unbroken and then I had to break up the last two 8 and 7.
Great work All Stars! Thanks Coach Gaff – nobody makes me move like you…Just KEEP MOVING! Got it! You certainly know how to motivate.
Great work, Lori! Way to get after this one this a.m!
STR- % work
“I’m a Dude”
3+17 (45#, dubs)
This one was pretty tough for me, snatches did not feel great today. Great job 6am! Thanks Gaff!
Solid strict press work. Way to kick it into that extra gear down the stretch – finish the burpees and get to your Dubs.
STR: strict press
60% x 5- 45
70% x 5- 55
80% x 5- 60
85% x 3- 65
80% x 5- 60
WOD: 3 rounds, 2x singles, 45#
Humidity made this one even worse! Power snatches felt good, I’m starting to dislike snatching less and less. Thanks Mike and nice job 9:30!
Strength
Strict 63#
60% x 5 = 40#
70% x 5 = 45#
80% x 5 = 50#
85% x 3 = 55#
80% x 5 = 50#
AMRAP 10 3:42
30 x Singles
12 x Power Snatch 35#
7 x Burpees
Tuesday 7/11/17
STR
Bench Press
5 x 65#
5 x 75#
5 x 90#
3 x 95#
5 x 90#
WOD: 3+40
30 DU attempts
45# Hang Power Snatch
Hot and sweaty WOD! Thanks, Gaff!
You’re quite welcome, Katie! Your snatches were on point tonight! Way to get after it!
STR
Still working on finding my max/percentages. Worked my way up from 5 X 35 to a PR of 2 X 65 so I’m excited about that! Tried for 70# and failed.
WOD
3+80
60 singles
15# hang power snatch
Kept it super light to really work on my form. This lift is still pretty tricky for me.
Thanks Gaff! Great job 4:30!!
Way to work, Ashley!
STR- strict press percentage work
WOD- 3+25 (20 dub attempts/taps, 35# snatch)
Another sweaty one! Awesome workout and great job 6 pm. Thank you Gaff!
Great work Christina! You kept it moving start to finish 🙂
Strict press % work. Heavy today!
60 singles, 35# snatches, 7 burpees. Finished 3 rounds even. Tough one, just gotta keep moving!
Strength ( bench ) which I cut short due to a minor pull right side of neck ,didn’t want to risk .
WOD 3 + 30
Dubs went surprisingly good ( not unbroken but way better that last few outings) I lengthened my rope a tad as well .
Power Snatches were a grind in general especially with neck irritation ..I made sure I took my time and form was on point because this one had Carl’s old school bad habit grip n rip all over it ,NOT anymore if I can help it !
Burps were tiring especially with the heat my cardio a bit less par .
Great job peeps ,thanks Gaff !!
7PM PRs!
>OPENish – MUs felt good but I needed assistance with the pistols tonight….
>WOD – 3+19
Thank you Gaff!
GYM
WOD- 3 Rounds
30 x Double Unders
15 x Power Snatch (45#)
10 x Burpees Over the bar (lateral)