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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 04-02-2012 01:55 PM

Re: Nik
 
[QUOTE=Matthew Williams;1049139]Great Helen time Nik, I'm hoping I get an improvement like that on my next one[/QUOTE]

Thanks, it you look, the last time I did it i was slow too. It happens. Next time you will be on it!

Nik Nichols 04-02-2012 01:56 PM

Re: Nik
 
3:00 break

snatch
75lbs x1
95lbs x1
115lbs x1
140lbs x1xfxfxfx1

just tired today. the misses were just stands ups.

Nik Nichols 04-03-2012 07:03 AM

Re: Nik
 
A.M. warm up
30 reps all
GHDs with 10lbs
back ext 25lbs
abmatt situps 25lbs over head
pushups
OHSs with bar

deadhang pullups in sets of 10
wide C2B
close overhand
close underhand


10 reps HSPUs

Nik Nichols 04-03-2012 08:44 AM

Re: Nik
 
10:00 break

daily squat

bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

felt ok. But mentally I'm not here. I'm in poor spirits.

Scott Jenkins 04-03-2012 09:09 AM

Re: Nik
 
The push press 3-3-3-3 has been changed to weighted pull ups today Nik as otherwise it would be way too much push pressing in an hour.

Nik Nichols 04-03-2012 09:32 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1049365]The push press 3-3-3-3 has been changed to weighted pull ups today Nik as otherwise it would be way too much push pressing in an hour.[/QUOTE]

Good, I was going to skip the push press anyway for that reason.

Ernie Guevara 04-03-2012 09:57 AM

Re: Nik
 
Are you squatting everyday nik? What's your rep scheme every time you squat?

Nik Nichols 04-03-2012 10:17 AM

Re: Nik
 
[QUOTE=Ernie Guevara;1049387]Are you squatting everyday nik? What's your rep scheme every time you squat?[/QUOTE]

Mon through Sat off sunday. twice on Monday.

Heavy single, the weight is supose to be 90% of your 1 rep.

sets and weights are

same every day.

bar x5
115 x3
185 x1
235 x1
285 x1
320lbs x1

usually it takes me arround 6:00 or 7:00 min.


I do it at 10:00AM and do the workout at 12.

Monday, I do the 10:00 session and lunch I do my 5/3/1 strength squat. Mondays are hard.

Nik Nichols 04-03-2012 11:32 AM

Re: Nik
 
TuesdayOn April 3rd, 2012,

AMRAP in 5 Minutes
8 Hang Power Clean & Jerk (65/30kg)
8 Bar hop Burpees

2 rounds 3 reps 35reps total

Rest 5 Minutes
AMRAP in 5 Minutes of:
10 Power Cleans (65/30kg)
10 Pushpress (65/30kg)
10 bar-hop Burpees

1 round 7 cleans 37total reps

5/3/1

press
bar x5
75lbs x1
95lbs x1
115lbs x1
135lbs x1

Nik Nichols 04-03-2012 01:46 PM

Re: Nik
 
3:00 break
two reps on thew min for 15:00 min deadhang pullups with 1.5 pood KB


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