Re: Nik
 

Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
5 HANG POWER CLEAN PUSH JERK 135#/85#
3 CHEST TO BAR PULLUPS


I subbed ring MU's for the pullups as i have not worked on them in a wile.

5 rounds 1 rep

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1

stopped there. Didn't feel strong today.

Re: Nik
 

AM warm up

20 reps all
pull ups
push ups
sit ups
squats

Re: Nik
 

05/16/17
Metcon (Time)
4 RFT
12 Deadlift 205#/135#
30 Abmatt situps
30 DU's


time 8:52

Re: Nik
 

yesterdays extras

10 set 5 reps Kipping HSPUs

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

05/17/2017
Metcon (Time)
4 RFT
400 Meter Run
50 Air Squats

time 15:35

worked on my hand stand walks.

5 sets of 2 reps ring muscle ups.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

05/19/2017
Metcon (Time)
800 Meter Run
35 T2B
35 Push Jerk 75#/55#
35 H.R. Push ups
800 Meter Run

time,15:09

not bad, I was able to push pretty good on it.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side