Re: Nik
 

06/21/2017
Metcon
Metcon (Time)
4 RFT
400m Run
1 Rope Climb
10 Box Jumps 24/20
1 Rope Climb


time 14:55

Re: Nik
 

06/22/2017
Metcon
Metcon (Time)
7 RFT
20 DU's
10 HPS 75#/65#
5 Bar Over Burpees


time 11:56

breathy

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
 

06/23/2017
Metcon
Metcon (Time)
5,4,3,2,1
Clean 185#/105#
Ring Muscle Up's
FullSquat Cleans

time 10:35

alot of time to go faster, I did not push the cleans. MU's all sets unbroken.


today 6/26/17
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
 

Metcon
Metcon (Time)
5 RFT
200m Run
8 Dealift 225#/155#
7 HSPU's


time 12:49

hands on blue 45# plates and not mat for head. Not bad, worried about the deads bit it went well.

Re: Nik
 

06/27/2017
Metcon
Metcon (Time)
500m Row Buy in, then
12,10,8,6,4,2
T2B
Box Facing Burpee Box Jump Overs 24/20
Both feet must hit top of box . Do not have to come to full extension on the box.


time 10:28


10:00 break

squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x F

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


10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

hard.


06/28/2017
Bench Press (1 RM)
15 minutes


up to 215lbs, failed 225lbs


Metcon (AMRAP - Reps)
5 reps @ 65% 135lbs
5 reps @ 75% 155lbs
AMRAP @ 85% 5 reps at 175lbs

I dont bench enough.

Re: Nik
 

10:00 break

squat

bar x3
135lb x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

not to bad. Tired today though.

Re: Nik
 

D.T.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009


time 20:02

Re: Nik
 

07/06/2017
Metcon
Metcon (Time)
4 RFT
15 Burpee Box Jump's 24/20
20 SDHP 53/35
16 Hang Power Clean 95/65

time 18:39

I did this in class with another member, So I paced it to her speed to keep her going. It was good to back off the gas and pace one like this.