Re: Nik
 

A.M. warm up
30 each
GHD's
back ext 40 lbs
Camille pushuops
Reverse hypers.

Re: Nik
 

10:00
30each
C2B pullups big bar (10/20)
abmatt situps 45lbs bar over head
ring dips
1 rope climb
1MU

Re: Nik
 

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Time 9:18

L pullups pretty good. I had to focus real hard to not drope my legs on the way down. Brady kept me honest on that.

Squat cleaned bar off the ground. I don't think I can power clean 185. I'd have to check.

I missed two cleans on two rounds I took time getting set to clean it. I'd have to psyche myself up to get the clean it. Squats were tough but doable. Without a rack you really don't want to put the bar down. There were a few reps I was wondering if I could get out of the bottom.

I was deep squatting. At that weight it is all the way down or nothing. Fun workout.

Scott and Ernie, thanks for getting me to clean it. It was a real challenge.

Re: Nik
 

Cracking time Nik , you must of blasted through those L-pull ups. Feels like more of an achievement not using a rack and to be true if you was in a real situation there's no racks to help there.

Re: Nik
 

Atta boy Nik! Good time and great job doing it with cleaning the the weight. It will benefit us in the long run not using the rack unless we really have to!

Re: Nik
 

Real nice work here Nik!! :super:

Re: Nik
 

Great job Nik! Wow, can't believe you cleaned that weight before the squats! You guys are animals!

Re: Nik
 

[QUOTE=Scott Jenkins;761104]Cracking time Nik , you must of blasted through those L-pull ups. Feels like more of an achievement not using a rack and to be true if you was in a real situation there's no racks to help there.[/QUOTE]
That is why I did it, that and your and Ernies push to do it. In comp there is no rack, so i need to get use to it. What good is a time from a rack when you can't use it in comp?


The pullups were on the big bar, not rings this time, I think thety were a bit easier. I could use the bar for leverage. I tried to kip but not to well. I did better just pulling them. I got more then singles. And my ''breaks'' were really just to regrip and go again, no real resting. The pullups were easier today.

Cleaning it was fun, it was a challenge and I dropped two, but real fun.
[QUOTE=Ernie Guevara;761127]Atta boy Nik! Good time and great job doing it with cleaning the the weight. It will benefit us in the long run not using the rack unless we really have to![/QUOTE]

You are rigght, I think about that sometimes, but take the easy way out and use the rack. I was so worried about times, thatI use them. But if I can clean 185 for FS's I think I should put down the crutch. I have never done fran from the ground.

Re: Nik
 

[QUOTE=Laurie Smith;761129]Real nice work here Nik!! :super:[/QUOTE]

Thanks it was fun. So you going to clean it from the ground?:stir:
[QUOTE=Nick Harris;761131]Great job Nik! Wow, can't believe you cleaned that weight before the squats! You guys are animals![/QUOTE]

Like if your knee was solid you wouldn't do it to?!?!? You know you would be in it too.

Re: Nik
 

3:00 break

1. snatch: work up to 60%x3 x 5 sets. work tech and speed
(80lbs)

2. cln and jerk: work up to 60%x2x5 sets. work on tech and speed
(135lbs)