Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

12/20/2017
Metcon (Time)
500M Row Buy In,
100 HR Push Up's
50 Bent Over Rows 55/35 pound Dumbbells
Yes, Two Dumbbells.


time 10:50


then
wallball set
10, 15.20,15,10

unbroken sets reast as needed, not timed.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

1. Snatch Balance: 3,2,2,1,1,1. Work up to a heavy ish single but not heavy enough where you’ll miss.

95lbs x3
115lbs x2
115lbs x2
125lbs x1
135lbs x1
135lbs x1

2. Power Snatch + Snatch: (1+1) x 5. Pick a medium weight and hit for all 5 sets. Focus is on consistency and speed!

95lbs x1
115lbs x3
125lbs x2

light today, active recovery.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

hard today. but the last reps was better then the 285

Re: Nik
 

yesterday

Snatch

95lbs x3
115lbs x3
135lbs x5
165lbs x alot, stayed here and did rep after rep, some misses.



today

squat

bar x3
135lbs x3
185lbs x3
235lbs x 8

Stopped at 8 reps as it felt sloppy today.

Re: Nik
 

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1


01/09/2018
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
5 Push Up's
10 Pull Ups
15 Air Squat's


11 Rounds 13 reps

Re: Nik
 

01/11/2018
Metcon (Time)
21 Dead Lift 225/155
21 Ring Dip
400m Run
15 Dead Lift 225/155
15 Ring Dip
400m Run
9 Dead Lift 225/155
9 Ring Dip
400m Run


time 11:19

Deads slow but unbroken, dips broken but fast. Run was ok.

Re: Nik
 

01/12/2018
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
10 Hang Power Snatch 85/65
5 Bar Over Burpee

score 7 rounds 5 reps


Snatches unbroken, burpees the hard part.