Re: Nik
 

[QUOTE=Laurie Smith;808812]Great job Nik! I'm getting butterflies just thinking about this one.[/QUOTE]

What weight are you supose to use, what weight are you going with?

It was hard. be sure of your back on this one, My advice to anyone on this one is take your time setting up on the deas and cleans. It got heavy at thye end.

Re: Nik
 

[QUOTE=Nik Nichols;808822]What weight are you supose to use, what weight are you going with?

[/QUOTE]

Women's is 165 dl and 105 sc. I'm going to try rx'd but my back is still feeling those kb swings so I'll have to see.

Re: Nik
 

[QUOTE=Laurie Smith;808833]Women's is 165 dl and 105 sc. I'm going to try rx'd but my back is still feeling those kb swings so I'll have to see.[/QUOTE]

Go with what feels right. Don't get yourself hurt.

Re: Nik
 

3:00 break
Rolling and the shoulder 2 min drill.

My left calf has cramped up bad, I'm limping from it. I rolled it on the base ball for a wile it is easing a bit.

Re: Nik
 

[QUOTE=Nik Nichols;808878]Go with what feels right. Don't get yourself hurt.[/QUOTE]

I need a nap.

Re: Nik
 

Nice work Nik. Thats a heavy looking workout.

Re: Nik
 

[QUOTE=Laurie Smith;808897]I need a nap.[/QUOTE]
I bet, you beat me today!
[QUOTE=Jesse Emers;808901]Nice work Nik. Thats a heavy looking workout.[/QUOTE]

It was but the humidity was WAY up and the bar and rings were slippy. I'm not complaining, my last set of deads were hard to get done, all singles and SLOW.

Re: Nik
 

[QUOTE=Nik Nichols;808915]I bet, you beat me today!
[/QUOTE]

Not really, you did real muscle ups. I can't do those yet. I really need to work on my deep dips. :shrug:

Re: Nik
 

[QUOTE=Nik Nichols;808794]"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps


2 sets +deadlift's and 2MU's

Deads forst round I got 4,2,2,1
MU's in 2's
cleans single count down and go again

2nd round deads in 2,2,2,2,1
MU's in 3,3,2
cleans the same

3rd round deads singles
MU's I tried for a 3 in sa row in the last seconds but missed the third only misses today.


God bless you and your familly Lt. Johnson.


PS, happy to do it. It was fun, I have the shakes.[/QUOTE]

Fine work Nik, you done the 'hero' workout proud mate. And thanks.

Re: Nik
 

:highfive: Nice job!