Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1

still working through back issue.

Re: Nik
 

02/19/2018
Metcon (Time)
8 RFT
5 Power Clean & Jerk 135/95
5 Pull up's

time 10:20

Cleans 3 touch and go and 2 singles.

Re: Nik
 

06/04/2018
Metcon (Time)
21,15,9
OHS 115/80
T2B

time 7:12

Not to bad, first round broke at 17 on the OHS second round 14, third straight

T2B 11/10, 10/5
9

Re: Nik
 

06/05/2018
Metcon (Time)
21,18,15,12,9,6,3
DUs
SDHP 70/53

time 4:48

all unbroken. Good day for me.

Re: Nik
 

06/07/2018
Metcon (Time)
4 RFT
15 Box Jumps 30/24
400m Run

time 14:00 even

Though it is slow I am happy with it. At 5'5'' Im short for the 30'' box so steady work and never stopped.

Re: Nik
 

06/12/2018
Metcon (Time)
21,15,9
Power Snatch 115/75
Box Jump 24/20

time 10:20

felt heave, quickly turned into singles on the snatches.

Re: Nik
 

Snatch Push press sets of 3 to heavy set.
bar
95lbs
125lbs
125lbs
145lbs
145lbs

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 3×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

145lbs for all sets.

More to come later.

Re: Nik
 

Back squat

bar x5
135lbs x5
185lbs x5
225lbs x5

Re: Nik
 

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 Snatches (reset after each on. no touch and go)

Even Minutes: 3 Tall Box Jumps

115lbs
24in

Light and focus on form.

It was fun.

Re: Nik
 

6 rounds for time of:

8-meter handstand walk
4 strict muscle-ups
2 deadlifts

♀ 235 lb. ♂ 335 lb.


I didnt time it

I did 6 rounds
8 feet hand stand walk
3 Ring Muscle ups
2 deads 255lbs


Im not strong on the hand stand walk and wanted to move fast through the workout.