Re: Nik
 

Snatch one rep every minute on the minute for 15 minutes.

1. 115lbs
2. 115lbs
3. 115lbs F,F
4. 115lbs
5. 115lbs
6. 115lbs F, got it
7. 115lbs
8. 115lbs F, got it
9. 120lbs
10.120lbs
11.120lbs
12.120lbs
13.120lbs
14.120lbs
15.125lbs
16.125lbs

yes I did 16 rounds to make up for the total miss set on min 3. It got better as I went on. I stayed at the light weight because my form wasn't consistant. Till I was confident I didn't move up. That left me little room at the end to jump.

Re: Nik
 

Good consistency there nik!! Looks like your form got dialed in as the reps went on. This probably a dumb question, but squat snatch right?

Re: Nik
 

[QUOTE=Ernie Guevara;864038]Good consistency there nik!! Looks like your form got dialed in as the reps went on. This probably a dumb question, but squat snatch right?[/QUOTE]

Thanks, that is it, the more I did the better it got. I did squat I figure it is squat, but I don't know 100%

Re: Nik
 

3:00 break

I was going to deadlift, but my left glute huts a tiny bit so I skipped it and streched.

Re: Nik
 

Nice snatch! (someone had to say it!)

Re: Nik
 

Good work Nik, looks a lot more consistent than mine, to make up for my misses I would of been there all night, put it down to globo.

Re: Nik
 

[QUOTE=Scott Jenkins;864081]Good work Nik, looks a lot more consistent than mine, to make up for my misses I would of been there all night, put it down to globo.[/QUOTE]

I can't imagine doing it with steel weights, Scott. All my reps would be at 43K at best.

Funny thing though. I'm better from the hang then the ground at lighter weight. I guess I am pulling to hard from the ground. Once I focused on the second pull and relaxed on the first, it got better.

Re: Nik
 

Those are some great numbers Nik!

Re: Nik
 

[QUOTE=Laurie Smith;864132]Those are some great numbers Nik![/QUOTE]

Thanks.

Re: Nik
 

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m


scales
deads at 225lbs
KB 1pood
OHS 115lbs
DB cleans 40pounders

time 25:55


Sorry I haven't posted guys. There is alot going on right now and I don't really want to complane about it. I'll catych up lated.

Nice mustache Scott, it will look really good by the end of the month. It would take me the month to get to where you are now.

Re: Nik
 

Great work on the Lumberjack 20 Nik, wish I could join you but globo will not allow so many bases. Hope you get any problems sorted out mate.

Re: Nik
 

Nice job. Hope all is well Nik!!

Re: Nik
 

[QUOTE=Laurie Smith;865345]Nice job. Hope all is well Nik!![/QUOTE]

Thanks, there is alot going on across the board in my life, I'll update later.

Re: Nik
 

Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K + 10 box jumps (20″) - 4:04 (I did the KB righthand one hand)

Deadlift: Warm up with some DLs at lighter weight

* Set 1: 60% of 1RM, 5 reps - 205
* Set 2: 90% of Set 1, 5 reps - 185

Press

* Warm up with some presses at lighter weight
* Set 1: 60% of 1RM, 5 reps - 85
* Set 2: 90% of Set 1, 5 reps - 75

Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 jump rope skips during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.) - 4:27

Re: Nik
 

3:00 break
I didn't have much time so I did 10 burpee pullups
1 MU and 1 skin the cat (I was putting up the rings and just did them.)

Re: Nik
 

That's some complicated training for you there Nik, all percentages and timing, glad you got some work in without niggling that shoulder anymore.

The double unders/kte's looks quick!

Re: Nik
 

[QUOTE=Scott Jenkins;865591]That's some complicated training for you there Nik, all percentages and timing, glad you got some work in without niggling that shoulder anymore.

The double unders/kte's looks quick![/QUOTE]

Thanks Scott, it isn't my planning, But it looks like a good change with strenth focus.

The truth of late is there is so much going on in my life I'm burning out on all areas. It seem like if it can go wrong or be stressful, well... it is. From work to home to the workout.

Looks like I got the home stuff worked out. I got a truck, and 07 dodge 1500, nice truck, Just have to be watchfull and cover the payments. It is the FIRST time I have had payments on a car other then Cathys car.

Work is work, just has its owne stresses.

The workout. Well Here we go. The truth is I am a bit burned out. I don't really know what is going on with me, I figure it is stress. That and the move to the new location, after that things got tough.

The thing is it got to the point where I wouldn't check the workout the night befor, I would check it the morning of because I didn't want to see it. Then it was always about getting my head right to do it, not to be negitive.

Then my metcon seems better so there are gains there, but all my heavy lifting has taken a dive. I did the lumber jack20 last year at RX'd weight, I had to do jumprope for the runs because I had Martin with me. I didn't post a time for whatever reason, but this year it was all scaled on the weights. There is something wrong there. I know it.

Diet is good. Sleep is about as good as it gets for me. In bed befor 10:00 pm up at 6 or 7, but broken sleep as always.

So I have moved to a different workout for a wile to keep at it and try not to stop working out, but get a bit of a break from the big metcons.

The plan it from Whole9. Looks like richard looked into it a bit years ago.

The focus on strenth will be press and deadlift, with shorter faster metcons. I hope this is the breather I need to get it back.

Shoulder blade is still sore, I am still putting ice on it when I can and on he heat pad, it is time off he shoulder that will fix it.

Re: Nik
 

Sorry to hear about all the stress nik! Just keep your head up, stay positive and everything will work it's way. Good things happen to good people so don't let all the bumps on the road slow you down!!

Re: Nik
 

Exactly what Ernie said, I reckon the change will do you some good, doesn't hurt changing now and again and when you feel ready to come back to main page I reckon you will be a lot stronger.

Re: Nik
 

[QUOTE=Ernie Guevara;865664]Sorry to hear about all the stress nik! Just keep your head up, stay positive and everything will work it's way. Good things happen to good people so don't let all the bumps on the road slow you down!![/QUOTE]
Thanks man! You guys don't know how hard it is to admitt all that. I will do just that and keep my head up, heep hitting back and take each monent and a challenge to win. I haven't given up or rolled over, it is just a change to regroup. if I don't like it I'll come back to the main page.


[QUOTE=Scott Jenkins;865666]Exactly what Ernie said, I reckon the change will do you some good, doesn't hurt changing now and again and when you feel ready to come back to main page I reckon you will be a lot stronger.[/QUOTE]

I love the mainpage. Brady and I talk about it all the time. It has gotten me to this point in my life. I am in better shape then I have been in years, maybe in my life. So I can't say anything bad about the main page at all.

It was and still is a tough to change from the main page, I feel like I'm cheating. But the change will be fine for now. I will be keeping up on the goats and some extras that I feel I need, but refocusing on strenth in the press and deads and like I said shorter metcons for a wile.

Thanks guys for the support and backing me up, it means alot.

Re: Nik
 

10:00 break
Not much, last night I ended up sick at 2am or so with stomach cramps and I threw up a small bit. So I'm prettty tired and a bit out of it today.

I rolled a bit and tried HSPU's I got 2 reps and second set I got a negitive. No real drive to push right now.

Re: Nik
 

Don't push into something worse. blech. Throwing up baaaaad. Feel better, then work!

Re: Nik
 

Keep your head up bud! Believe me you'll come out better and stronger.

As for changing from the main page - check out coach Rut's stuff MEBB. That's pretty much what I've been following and it's a great mix of strength and short Metcons.

Re: Nik
 

[QUOTE=Ben Moore;865747]Keep your head up bud! Believe me you'll come out better and stronger.

As for changing from the main page - check out coach Rut's stuff MEBB. That's pretty much what I've been following and it's a great mix of strength and short Metcons.[/QUOTE]

Thanks Ben I will keep my head up! This is what I'm doing for now if you want a look, I will be adding in extra work on my weakness though.

[url]http://whole9life.com/the-603-ptp/[/url] (WFS)

Re: Nik
 

[QUOTE=Nik Nichols;865750]Thanks Ben I will keep my head up! This is what I'm doing for now if you want a look, I will be adding in extra work on my weakness though.

[url]http://whole9life.com/the-603-ptp/[/url] (WFS)[/QUOTE]

Interesting stuff - I'll have to take a look into further tonight.

Re: Nik
 

I had a look Nik, looks like something that will work for you, as great as main page is it does not build a foundation in strength as each of the main lifts is not used often enough, this will much better develop a strength foundation for you to come back and kick my butt at main page.

Hope you feel better, your going through a lot of stress and upheavel right now, keep positive in your thinking and it will show in your life. Enjoy the pick-up sounds great!!!

Re: Nik
 

[QUOTE=Scott Jenkins;865811]I had a look Nik, looks like something that will work for you, as great as main page is it does not build a foundation in strength as each of the main lifts is not used often enough, this will much better develop a strength foundation for you to come back and kick my butt at main page.

Hope you feel better, your going through a lot of stress and upheavel right now, keep positive in your thinking and it will show in your life. Enjoy the pick-up sounds great!!![/QUOTE]

Thanks Scott, all I can do is be positive. No way am I going to fold up under stress.

Check this out(WFS)[url]http://mikesgym.org/gallery/galleryDisplay.php?show=image&imageID=358[/url]



You nailed it on the strenth side. You and alot of people came in on the strenth side, I didn't and it always draggs me down. I hope to build a better base and not loose the metcon as it has both.

Re: Nik
 

Buy-in: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups


Deadlift

Set 1: 5reps at 210lbs
Set 2: 5reps at 190lbs
Press

Set 1: 5reps at 90lbs
Set 2: 5reps at 80lbs
Cash out: 5 rounds, for time of 10 KB/DB snatches, 24/16K (5L/5R) + 10 one-arm (Russian) swings (5L/5R) + 10 burpees


time 8:00 even.
Metcon and swings didn't bother my shoulder

presses on bringing the bar down gave me that pop or pinch on my shoulder blade.

Re: Nik
 

3:00 break
full squat for 2 min,

4 min each side lay on my back and holding a 35lbs DB at arms lenth. Tough, but shoulders feel good.

Re: Nik
 

[QUOTE=Nik Nichols;865850]Thanks Scott, all I can do is be positive. No way am I going to fold up under stress.

Check this out(WFS)[url]http://mikesgym.org/gallery/galleryDisplay.php?show=image&imageID=358[/url]



You nailed it on the strenth side. You and alot of people came in on the strenth side, I didn't and it always draggs me down. I hope to build a better base and not loose the metcon as it has both.[/QUOTE]

Thats great Nik , thanks for the link. My training partner is currently doing SS to get he's strength up as he jumped straight in with me on main page without any pre-strength training. You are naturally very strong so a very well rounded hard to beat Nik will be coming back to main page.

Re: Nik
 

[QUOTE=Scott Jenkins;866084]Thats great Nik , thanks for the link. My training partner is currently doing SS to get he's strength up as he jumped straight in with me on main page without any pre-strength training. You are naturally very strong so a very well rounded hard to beat Nik will be coming back to main page.[/QUOTE]

Thanks Scott, I hope for good results. It is unbelivably hard to not do the mainpage right now.

Glad you liked the link. I have another video i will post in a bit.

Re: Nik
 

i checked out the program you are doing, Nik and it seems interesting. it is kind of like my philosophy right now.. focus on developing strength and doing 1-2 metcons a week.. i really feel that this is a great way to improve all around. How is the program feeling for you so far?

Re: Nik
 

[QUOTE=Marianne Urbanski;866141]i checked out the program you are doing, Nik and it seems interesting. it is kind of like my philosophy right now.. focus on developing strength and doing 1-2 metcons a week.. i really feel that this is a great way to improve all around. How is the program feeling for you so far?[/QUOTE]

Honestly? To easy. I am use to long metcons.

The weights we are up to right now are not to challenging, but they arent supose to be at this point. Right now it is about 100% form. But in a week it will be more.

The metcons are short, but tough. I like the fact that I can push that much harder and hope that it will translates onto the longer metcons.

Re: Nik
 

Stick with it Nik, I am saying this as I know how tempting main page can be, you got to give it at least 3 months. Made me laugh when I read the 21-15-9 workout with chest to bar pull ups , thats your bread and butter.

Re: Nik
 

[QUOTE=Scott Jenkins;866151]Stick with it Nik, I am saying this as I know how tempting main page can be, you got to give it at least 3 months. Made me laugh when I read the 21-15-9 workout with chest to bar pull ups , thats your bread and butter.[/QUOTE]

I will, once I get onto something I will see it through.

Years ago Brady got me a copy of the LL cool jay platnum workout. We started it, Brady stopped and went on to something else. Me I finished the book and workout plan for no other reason that Brady got it for me and I would see it through.

I just hope this pays off and I don't loose in any other areas.


Check out this video to get you going. (WFS)[url]http://www.youtube.com/watch?v=Tl_1wh1obyM&feature=player_embedded[/url]

Re: Nik
 

Excellent video.

Re: Nik
 

Yeah that video gave me goosebumps, made me want to do the workout all over again!!

Re: Nik
 

[QUOTE=Brady Herrin;866258]Excellent video.[/QUOTE]

[QUOTE=Scott Jenkins;866283]Yeah that video gave me goosebumps, made me want to do the workout all over again!![/QUOTE]

It really is good. It really puts it right. each min, each rep each workout is a battle, how will you go at it. This isn't sitting with your gandmother, this is our workout.


Scott, rewatch ity tomorrow, or Friday.

Re: Nik
 

todays workout
Deadlift
set 1, 5 reps215lbs
set 2, 5 reps 195lbs

press

set 1, 5 reps 95lbs
set 2, 5 reps 85lbs


back squats
3 sets 5 reps @ 215lbs
3 sets 3 reps @ 225lbs

Re: Nik
 

3:00 break

MU practice

2 rep 5 sets
first rep dead hang second rep kip.