Re: Nik
 

Dead Lift
135lbs x3
185lbs x3
225lbs x3
245lbs x3
265lbs x9

Re: Nik
 

Yesterday,

Power snatch
115lbs x3
115lbs x3
135lbs x3 x3 x3 x3 x3

Bar Muscle up work.

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
 

01/23/2018
Metcon (Time)
10,9,8,7,6,5,4,3,2,1 Reps
HSPU's
Hang Power Clean 115/75

time 7:08

Re: Nik
 

yesterday

hang clean, hang clean from below the knee, clean from the floor

115lbs 2 sets
125lbs x2 sets
145lbs x5 sets

bench press

185lbs x3 x3 x3

Re: Nik
 

10:00 break

squat

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

last rep was rough, first time squatting in 4 weeks after messing up my back.

Re: Nik
 

02/12/2018
Metcon (Time)
6,5,4,3,2,1

Power Clean 185/125
Ring Muscle Up

13:33 with 165lbs. my back didn't like the 185 today. i need to get back on training the MU's again.


30 GHD's
30 Back Ext

10 Strict C2B 6 in a row, then singles
20 BF Kip

Re: Nik
 

20 reps all
GHDs
Back ext
Squat
push up
kipping pull up's

Rolled
trap
Shoulder
Glute
hip flexer
back
shoulder

stretch
calf
couch stretch
hip stretch on box

Re: Nik
 

02/13/2018
Metcon (Time)
6 RFT
200m Run
34 Feet walking Lunges with 55/35 Dumbbells
10 DB Push Press

time 16:38

with 45lbs DB's

Re: Nik
 

02/14/2018
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
30 DU's
10 Dead Lift 225/155

Score: 6 rounds even

30 GHD sit ups
30 back ext
10 strict Pull Up's