Warm Up and Mobility
Strength Deadlift 65% x 5 75% x 5 85% x 5 75% x 5 Gymnastics/Skill 3 RNFT Max Strict HSPU’s or Max Hold 5-10 Wall Squats “It’s provocative” 10-8-6-4-2 of C2B Pull Ups 15 x Ab Mat Sit Ups after every set Thanks Just wanted to thank everyone who was able to show up this Sunday for the 3,013 Burpees. I know there were many others that wanted to be there but couldn’t. Huge shout out to Phil D and his boys at the WFD doing Burpees via Face Time. We cant express enough how much we appreciate all of you and how much we look forward to coming to the box to Coach the best community around!
DLs
60% 225 X 5
70% 265 X 5
80% 300 X 5
70% 265 X 5
60% 225 X 5
Provocative: 5:12 Rx + Bonus
Great work 5 am. Awesome DLing with Monsini. Thanks for the coaching Mike and PJ!
Enjoy the day.
DL’s
65%- 335#
75%- 385#
85%- 435# stopped after one rep, back is not ready.
Provacative: 4:19 Rx + the 4,3,2,1 bonus rounds
Taking an extended break from hearvy deadlifts. Form feels tight but the back isn’t ready for it.
Great work 5am as always. Still no clue on the movie.
Dead lifts
60% 225 x 5
70% 265 x 5
80% 300 x 5
70% 265 x 5
60% 225 x 5
Good job Gaff. Awesome working together, it broke up the sets nicely and set a good pace.
“It’s provocative”
4:32 RX plus bonus
Great job everyone. Thanks pj and mike.
Dead lifts:
65% 155 x 5
75% 175 x 5
85% 195 x 5
75% 175 x 5
“It’s proactive”
5:11 w/ jump pull ups
Gym: Handstand holds and wall squats
“It’s Provocative”
4:26, Jump PU
Thanks for all the tips and nutritional advice today PJ!!
Went for a 1RM DL-280#
Havent attempted one in almost a year. Hopefully I can get it back up to my previous of 300#.
IP-6:18 (?) blue banded C2B
You definitely will Marie and more!!
found my DL 1RM 325#
“It’s Provocative”
7:02, Jump PU
Great job 7pm!
Worked on my deadlift!!! Worked with 295, 345, 385 which was challenging but fun as always!
“It’s Provacative”
4:26 with jumping pull-ups – which felt awesome as well!
DL
60% 190
70% 220
80% 255
70% 220
60% 190
“It’s Provocative”
4:05 RX with an added bonus of 4,3,2,1
Awesome job 5am You guys and gals motivate the S#!T OUT OF ME!!!!