Mike V with his son and his son’s girlfriend
Warm Up and Mobility
Oly
Clean
3 x 1 Clean
Or
Strength
Front Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
“Spaghetti Arms”
EMOM 3
2 x Power Clean + 2 x Squat Clean
EMOM 4
2 x Power Clean + 1 x Squat Clean
EMOM 5
1 x Power Clean + 1 x Squat Clean
Oly
“Spaghetti Arms”
EMOM 3
2 x Power Clean + 2 x Squat Clean (95)
EMOM 4
2 x Power Clean + 1 x Squat Clean (115)
EMOM 5
1 x Power Clean + 1 x Squat Clean (135,155,165,175,185)
Thx PJ, great work 5am.
Enjoy the day.
OLY
“Spaghetti Arms”
EMOM 3: 65
EMOM 4: 75
EMOM 5: 75,80,85,90,95 (PR)
Thanks, Pj!! Great work, 5am!
STR 25#, 30#, 35#
“Spaghetti Arms”
EMOM 3: 2 x PC + 2 x SQ @ 20#
EMOM 4: 2 x PC + 1 x SQ @ 25#
EMOM 5: 1 x PC + 1 x SQ @ 25, 30, 35, 40, 45
Th 45# wasn’t pretty – can’t seem to find that sweet spot when going into the front squat. Did make the effort, but much easier for me to ass kiss the floor and then get out of it.
Always a great workout!
PS: again, I entered wrong weight on squat snatch for yesterday’s wod – should have been 25#, not 20#.
Strength today up to 155# felt good, really working on form these days so trying not to add too much weight.
Oly 135#- not the prettiest power clean…
GREAT WORK everyone and awesome class today!
OLY
Spaghetti Arms 65#
I think this is a PR for a squat clean. I know that squat cleans are supposed to be heavier but the squatting kills me so I can power clean more than a squat – so this was a good SQUAT clean!
As for Spaghetti Arms – I definitely have them this week!
It was so much fun to see Kirsti and to have a big All Star class to welcome her…ALL STARS ROCK!
Thanks Coach PJ – the dance music was not great but the party didn’t need it – the fun was in the fitness.
STR
EMOM 3: 75
EMOM 4: 85
EMOM 5: 95, 105, 115, 115, 125
Thanks for all the help, Mike.
8/3 STR: Front Squat
65% x 8- 110#
75% x 6- 125#
85% x 3-5- 140#
75% x 5- 125#
WOD: ended with 115# power clean
Thanks for the great class and help on my squats Mike! Nice job 9:30!
OLY 3 x 1 clean
Used it as practice for WOD
WOD: 115#
Struggled to stand out of the squat but got it on the last try
Thursday 8/3/17
Oly
Clean
3 x 1 Clean
(85, 95, 105lbs)
WOD: “Spaghetti Arms”
EMOM 3
2 x Power Clean + 2 x Squat Clean
(65lbs)
EMOM 4
2 x Power Clean + 1 x Squat Clean
(85lbs)
EMOM 5
1 x Power Clean + 1 x Squat Clean
(95, 105, 115, 120, 125lbs)
Awesome class PJ! Nice work 6AMers!
Oly to warm up for the wod. Working on getting under the bar more efficiently in my power cleans.
Used 75 and 85 for the first two sets, then 95, 105, 115, 125, failed 135 in the last minute but made both lifts (not gracefully) after.
Love me some emom day!
Thanks PJ!
7 PM PRs
>OLY- dialing my form
>WOD-225#
Thank you PJ!