I almost canceled this morning, but glad I didn’t! It always feels good to move in the morning
Hang Power Clean
60×3; 65×3; 70×2; 75×2; 75×2; 75×2
Messed up an thought the first 2 were the same % so:
70-70-75-80-80-80#
Back Squats x5
60-65-70-75-80
95-100-110-115-125#
Thanks for letting me join your bar Kelly & Alaina! You ladies are stronger than you know
Mob. and WUx1 plus 250m row
Group Mob.
Strength Day:
Hang Power Clean (%60×3, 65×3, 70×2, 75×2, 75×2, 75×2)
(# 65, #70, #75, #85, #85, #85)
Thanks for the tips Patrick! It felt really light this morning 🙂
Back Squats with Kelly and Vanessa 🙂
5 x (# 95, 100, 105, 115, 125) Have not found a 1RM yet for this movement so today this is kinda a PR, 5×125# translates to a possible 150# 1RM so that is a #15 PR…..gotta get to a lab and check this out soon. Thanks girls for the push!!
Cashout: 2 min. plank…..rested twice for 3-4 secs. each….:(
Thanks Patrick!!
Snatch Balance (lift every 3 mins)
3-3-3-3-3-3-3-3
135-135-145-145(x2)-135-135-135-135#
… failed rep 3 on set 4, decided to go back down to 135 instead of increasing. Technique got much better, last set was getting tired.
Shoulder Press WU
10×45#, 10×65#
Shoulder Press (lift every 3 mins)
6-6-6-5-5
80-90-100-110-120#
The most recent ones I have are a Hang Clean(but not Hang Power Clean) # from a WOD on October 3 but it had 30 reps…so I wasn’t sure if I should use that weight or not because it didn’t seem very high?
I have another Hang Power Clean from a WOD on Sept. 24 but it was based off of 70% of Push Press as per the WOD instructions.
I did find a Hang Power Clean from way back in July and my weight for 5 reps was 55#….so based on that I probably wasn’t lifting enough today 😛
Amanda
talk to me about this next time you see me at the gym, k?
WUx1
250m Row
Jumping Muscle Ups x2 top of forehead height
Hang Power Clean
105(3) – 115(3) – 125(2) – 135(2) – 145(2) – 145(2) – 145(2) – 155(1) – 165(1) Had some extra time so added some heavier reps at the end
Back Squat x 5
135 – 145 – 155 – 165 – 185
Nice sharing the bar with you Davis!
Accumulate 2 min of Plank -> Unbroken
Steph H
Mob/ WU x1/ 250m row
Group mob
Hang power clean x3
55/60/65/70/70/70/70#
Push press x5
50/55/60/65/70/75#
2 min accumulated plank
Hannah
M+WU+250m row
Hang Power Clean
60%x3 65%x3 70%x2 75%x2 75%x2 75%x2
45lb 50lb 50lb 55lb 60lb 60lb
Hang power clean
35×5 70×3 75×3 105×2 105×2 105×2 105×2
Back squat x5
115-125-135-145-155
Thanks Amanda for correcting my HPC numbers! 🙂
Amanda
HPC to 115#x2
Back squats to 135#x5
Terri-Lynn
Mobility
WU x 1 & 250m row
Hang Power Clean
%’s
60 x 3, 65 x 3, 70×2, 75×2, 75×2, 75x 2
70-80-85-90-90-90#’s
These felt awesome today. Need to be more aggressive with my feet in the landing.
Back Squat x 5
%’s
60-65-70-75-80
95-100-105-115-120#’s
Last set were a little rough. Thanks for encouragement Amanda.
Hang Power Cleans
80#x3 – 90×3 – 95×2 – 100×2 – 100×2 – 100×2
After working on my cleans last week, these felt AWESOME. I was a bit concerned at first that multiples at 100# might get a bit squirrely but they felt solid.
Back squat x5
100 – 110 – 120 – 130 – 135
Definitely felt heavy for the last set, but felt good. New 5RM PR, too!
Cashout – accumulate 2min plank (took 2:23 to get it – gotta work on my planks more)
Heather S
WU B x2 + 250 row
HPC
80-90-95-100-100-100
I suspect it usually looks like I’m in slow motion in the final stage so thanks for the help Kevin – I get the theory, need to keep working at the bar 🙂
For next time: Need to get “violently” under the bar.
Back Squat x 5
115-125-135-145-150
Glad these were included today – lately I’ve been a little bit fearful of these and wasn’t sure how this would go since my lower half was still complaining about Monday so I’m glad we were working on 5’s at lower #.
For next time: Be Fearless – get a spotter if you need one, but Be Fearless!!
Can you cancel my 6 please :((
Done
Looking strong on the GHD Karen!
I almost canceled this morning, but glad I didn’t! It always feels good to move in the morning
Hang Power Clean
60×3; 65×3; 70×2; 75×2; 75×2; 75×2
Messed up an thought the first 2 were the same % so:
70-70-75-80-80-80#
Back Squats x5
60-65-70-75-80
95-100-110-115-125#
Thanks for letting me join your bar Kelly & Alaina! You ladies are stronger than you know
Was great seeing you in the 6 am class 🙂
Psss. I forgot to tell you in person, maybe because that would of been awkward, but your elbows are so FAST coming around the bar on the HPC 🙂
Lol that’s not awkward! Thanks Chantal! I’ve been working on it 🙂
Great job Vanessa….it was nice seeing you this morning!
Nice to see you too! 🙂
Mobility
Warm up plus 250 m row
Group mobility
Strength day:
Hang power clean (60%×3, 65%×3, 70%×2, 75%×2, 75%×2) (#40×3,#50×,#55×2,#60×2,#60×2)
Back squats ×5: (60%, 65%, 70%, 75%, 80%) (#35, #55,#60, #65,#70)
(Nice sharing the bar with you Jackie)
Cash out: 2 minute plank unbroken (Patrick told me my plank looked like the London Bridge….I fixed that up real quick! 🙂
Thanks for the great class Patrick…great tips and great coaching,
Great work 6amers!
Patrick sees EVERYTHING!
Mob. and WUx1 plus 250m row
Group Mob.
Strength Day:
Hang Power Clean (%60×3, 65×3, 70×2, 75×2, 75×2, 75×2)
(# 65, #70, #75, #85, #85, #85)
Thanks for the tips Patrick! It felt really light this morning 🙂
Back Squats with Kelly and Vanessa 🙂
5 x (# 95, 100, 105, 115, 125) Have not found a 1RM yet for this movement so today this is kinda a PR, 5×125# translates to a possible 150# 1RM so that is a #15 PR…..gotta get to a lab and check this out soon. Thanks girls for the push!!
Cashout: 2 min. plank…..rested twice for 3-4 secs. each….:(
Thanks Patrick!!
Nice numbers!
You did great with the back squats! Big pr soon 🙂
Great job Alaina!
Mobility
WU x 1 + 250m row
Group Mobility
Strength Day:
Hang Power Clean
60×3; 65×3; 70×2; 75×2; 75×2; 75×2
65-70-75-80-80-80
Back Squats x5 (nice sharing the bar Alaina and Vanessa – thanks for the push)
60-65-70-75-80
95-100-110-115-125
Cashout: 2min plank unbroken 🙂
Good job everyone. Thanks Patrick!
Nice work Kelly.
Great job Kelly!
WU x1 + 250m row
Strength day!
Hang Power Clean
3x 80, 3x 85, 2x 105 (was still in bed… took 10# plates instead of 5#, should of been 95), 2×100, 2×100, 2×100
Back Squats x 5
140 – 150 – 160 – 170 – 185
Cashout: accumulate 2 min plank – broke it down into 2 x 1 min with 30 sec rest in between.
Great numbers chantal!
HPC
135×3
155×3
165×3
180×2
190×2
190×2
190×2
HBBS x5
190-205-225-240-250
Cleans felt good. Squats were tough. Still sore from Monday’s 30’s.
Thanks for partnering up Tim.
I agree with the 30’s soreness. Ouchi bum and hammies
Nice work Kevin!
Anyone going to Mr. Wood’s play on Saturday night? If anyone wants to meet up for food before let me know 🙂
wux1 + 200m row
Hang Power Clean
95×3-100×3-105×2-115×2-115×2-115×2 (should go heavier was too easy)
Back Squats x5
155-170-185-195-210 (These felt light but was based on my max of 265)
Great work morning peeps!
Good work Gabe!
C’est beau Gab!
Mob + WUx1
Back Squat WU
– Foam Roll lower back
– 10×45#, 10×95#, 5×135#
Back Squat (lift every 3 mins)
6-6-6-5-5
185-205-225-245-265#
Snatch Balance WU
– Lacrosse ball on shoulders
– Behind Neck Snatch Press 10×45#, 10×65#
– Snatch Balance 5×85#
Snatch Balance (lift every 3 mins)
3-3-3-3-3-3-3-3
135-135-145-145(x2)-135-135-135-135#
… failed rep 3 on set 4, decided to go back down to 135 instead of increasing. Technique got much better, last set was getting tired.
Shoulder Press WU
10×45#, 10×65#
Shoulder Press (lift every 3 mins)
6-6-6-5-5
80-90-100-110-120#
Plank: 3 min unbroken (PR)
LISS Work
Row 35 mins = 7718m
I think you might need to double your egg intake… I’d say a dozen a day would be about right to support this kind of activity!
Should’ve seen my cheat meal after… 🙂
Well deserved after all of that! 🙂
After Coaching 8:30 Class while waiting for Mario!
Mobility
WUx1 + 500m Row
Hang Power Clean
60%×3 – 75#
65%×3 – 80#
70%×2 – 85#
75%×2 – 90#
75%×2 – 90#
75%×2 – 90#
Back Squats x5
60% – 95#
65% – 105#
70% – 115#
75% – 120#
80% – 130#
2 Min Unbroken Plank
C’est beau Steph!
250m row
Hang Power Clean
35-40-45-50-55-55#
I’m rarely ever sure if I’m lifting enough. It didn’t feel that heavy at the end. Is it supposed to at 75%?
What’s your 1, 3 or 5 RM hang power clean?
The most recent ones I have are a Hang Clean(but not Hang Power Clean) # from a WOD on October 3 but it had 30 reps…so I wasn’t sure if I should use that weight or not because it didn’t seem very high?
I have another Hang Power Clean from a WOD on Sept. 24 but it was based off of 70% of Push Press as per the WOD instructions.
I did find a Hang Power Clean from way back in July and my weight for 5 reps was 55#….so based on that I probably wasn’t lifting enough today 😛
talk to me about this next time you see me at the gym, k?
Mobility
WU x 1 + 250m row
Group Mobility
Strength Day:
Hang Power Clean
60% x 3, 65% x 3, 70% x 2, 75% x 2, 75% x 2
40×3; 45×3; 50×2; 55×2; 55×2; 55×2
Back Squats x5 – fun with Ginette 🙂
60%-65%-70%-75%-80%
55,60,65,70,75 (these felt pretty good)
Cashout: 2min plank unbroken.
Excellent coaching Patrick. Really good tips and techniques this morning.
Great job Jackie…..well done!
Hang Power Clean
95(5) – 115(3) – 125(3) – 135(2) – 145(2) – 155(2) – 155(2) – 155(2)
Back Squat x 5
135 – 165 – 180 – 205 – 210 – 220
Accumulate 2 min of Plank -> Unbroken
Great job Blake!
WUx1
250m Row
Jumping Muscle Ups x2 top of forehead height
Hang Power Clean
105(3) – 115(3) – 125(2) – 135(2) – 145(2) – 145(2) – 145(2) – 155(1) – 165(1) Had some extra time so added some heavier reps at the end
Back Squat x 5
135 – 145 – 155 – 165 – 185
Nice sharing the bar with you Davis!
Accumulate 2 min of Plank -> Unbroken
Mob/ WU x1/ 250m row
Group mob
Hang power clean x3
55/60/65/70/70/70/70#
Push press x5
50/55/60/65/70/75#
2 min accumulated plank
M+WU+250m row
Hang Power Clean
60%x3 65%x3 70%x2 75%x2 75%x2 75%x2
45lb 50lb 50lb 55lb 60lb 60lb
Back Squats x5
60-65-70-75-80%
60-65-70-75-80lb
Accumulate 2 mins is a plank
Unbroken
Nice sharing the bar with you Tara!
mob wux1 row 250 m straight
hang power clean
95×3 115×3 115×3 125×2 125×2
back squat
95×5 115×5 125×5 135×5 145×5
angle still not 100% yet
cash out 2 min plank unbroken
Nice job Gilles!
Hang Power Clean
60×3; 65×3; 70×2; 75×2; 75×2; 75×2
55(wu)-65-75-85-95-95-95#…then had time to try 100×2(f) 100×2 (PR)
Back Squats x5
60-65-70-75-80
95-100-110-115-120#
Accumulate 2min plank: 50sec;40sec;30sec
Thanks Mario!
WUx 2
250m Row
2 min plank
Hang Power Clean
85-90-100-105-105-105
Back Squat x 5 nice sharing the bar Heather and Amy!
105-115-25-130-140
2 min plank
Fun evening class! Merci Mario!
Great job Maria!
Plank sandwich
The no guilt sandwich!
Bienvenue! 🙂
Mobility
WU x 1 + 250m row
Group Mobility
Strength Day:
Hang Power Clean
75-80-90-95-95-95
Back Squats x5
85-95-100-105-110
Cashout: 3min plank unbroken
Great job Amy!
Nice work Amy!
PS: those squats looked a little too easy 🙂
Nice job on the plank!
WU x 1 + 250m row
Group Mobility
Strength Day:
Hang Power Clean – kept it light because of sore wrist/shoulder
95×3; 100×3; 115×2; 135×2; 135×2; 135×2
Back Squat x5
185-205-225-245-255
Cashout: 2min plank unbroken
Mobility
WU x 1 + 250m row
Group Mobility
Strength Day:
Hang Power Clean
35×3-40×3-45×3-50×2-50×2-50×2
Back Squats x5
35-40-45-45-50
2 min plank
Mobility
WU x 1 + 250m row
Group Mobility
Strength Day:
Hang Power Clean
60×3; 65×3; 70×2; 75×2; 75×2; 75×2
55-60-65-70-70-70#
Back Squats x5 (nice sharing the bar with Mandy)
60-65-70-75-80
75-80-85-90-100#
Cashout: 2min plank (2:20) & 800m run
Wow great work BJ!!
Hang power clean
145-155 X 3
170-180-180-180 X 2
Back Squat X 5
245-265-285-305-325
Thanks for sharing the bar Frankie!
Open gym – WOD from Oct 10/14
21-15-9
Push press 115#
Paralette dips
Time – 3:26
Thanks for the classes Amanda!
Open gym
Mobility + WUx1 + 250m row
Hang power clean
35×5 70×3 75×3 105×2 105×2 105×2 105×2
Back squat x5
115-125-135-145-155
Thanks Amanda for correcting my HPC numbers! 🙂
HPC to 115#x2
Back squats to 135#x5
Mobility
WU x 1 & 250m row
Hang Power Clean
%’s
60 x 3, 65 x 3, 70×2, 75×2, 75×2, 75x 2
70-80-85-90-90-90#’s
These felt awesome today. Need to be more aggressive with my feet in the landing.
Back Squat x 5
%’s
60-65-70-75-80
95-100-105-115-120#’s
Last set were a little rough. Thanks for encouragement Amanda.
Mob, WUx1, 250m row (time: 50.8s)
Group mob/WU
Hang Power Cleans
80#x3 – 90×3 – 95×2 – 100×2 – 100×2 – 100×2
After working on my cleans last week, these felt AWESOME. I was a bit concerned at first that multiples at 100# might get a bit squirrely but they felt solid.
Back squat x5
100 – 110 – 120 – 130 – 135
Definitely felt heavy for the last set, but felt good. New 5RM PR, too!
Cashout – accumulate 2min plank (took 2:23 to get it – gotta work on my planks more)
WU B x2 + 250 row
HPC
80-90-95-100-100-100
I suspect it usually looks like I’m in slow motion in the final stage so thanks for the help Kevin – I get the theory, need to keep working at the bar 🙂
For next time: Need to get “violently” under the bar.
Back Squat x 5
115-125-135-145-150
Glad these were included today – lately I’ve been a little bit fearful of these and wasn’t sure how this would go since my lower half was still complaining about Monday so I’m glad we were working on 5’s at lower #.
For next time: Be Fearless – get a spotter if you need one, but Be Fearless!!