Re: Nik
 

Strict press
bar x10
75lbs x3
95lbs x3
115lbs x3
130lbs(59k) x3 x2 and a miss

feel good about that, last set better then the first set at 130, even with the miss, my core was better.

Bench
bar x1
135lbs x3
185lbs x3
205lbs x3
230lbs(104k) x3 x3 x3

bench was good all though the last set was Rough and a bit ugly, but no spot and I got all my reps.

Re: Nik
 

3:00 break

5 rounds for time
10 2 pood KB swings
10 BF kip

time 7:30

to much rest before picking up the KB but other wise good.

Re: Nik
 

A.M. warm up
10 HSPUs
10 GHDs
10 back ext
10 close over hand dead hangs
10 ab mat situps
10 push ups
10 squats

rolled my back 2:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side

rest day today. Feeling pretty good mentally, a little sore in the shoulders and feel the KB in my back. Not in a bad way, just feel it like you feel 100 situps the next day, I know I worked.

Re: Nik
 

[QUOTE=Nik Nichols;1139702]3:00 break

5 rounds for time
10 2 pood KB swings
10 BF kip

time 7:30

to much rest before picking up the KB but other wise good.[/QUOTE]

decent time for this Nik, glad to see your stepping it up without any bad effects.

Re: Nik
 

[QUOTE=Scott Jenkins;1140102]decent time for this Nik, glad to see your stepping it up without any bad effects.[/QUOTE]

Thanks, I had hoped you saw that little metcon in there.

I am trying. I try to AT LEAST hit two metcons a week but I get hungry for it.

Re: Nik
 

10;00 break

couch stretch with band 2:00mins a side
ham stretch with band 2:00min a side.

Re: Nik
 

Split jerks
bar x5
135lbs x2
165lbs x2
185lbs x1
215lbs x1 x1
220lbs(100k) x1

all ok, been a wile. The last rep was rough and took some ''walking around'' to get solid.

middle back sore from it, not pulled but noticeably sore. Still not bad. I think it is mostly I haven't done this in a wile and woke up some unused muscle.

Re: Nik
 

3:00 break

10 reps for time 15 foot rope climb

time 7:19

good fun. I paced it for fatigue and grip. Grip was the issue. It got really grippy at the last 3 or so climbs.

Re: Nik
 

Sounds like you hyper extended on the jerk Nik, get the roller on it, most likely just the muscles seizing up a bit to protect the back. Nice rope climbs, I got to get on our rope.

Re: Nik
 

[QUOTE=Nik Nichols;1140278]3:00 break

10 reps for time 15 foot rope climb

time 7:19

good fun. I paced it for fatigue and grip. Grip was the issue. It got really grippy at the last 3 or so climbs.[/QUOTE]

Sounds like a good little workout Nik I can imagine the grip getting tough!!
I want to do more rope work, hopefully when we move to our new place we will do more.