Re: Nik
 

Weighted Ring Dips 4-4-4-4-4-4
•If you can't do ring dips yet use the assistance bands and perform 6 sets of 8-10 reps

all 6 sets at 33lbs(14k) on the min or faster.



AMRAP in 14 Mins of:
•9 pullups
•20 Double Unders (scale double unders by doing 40 singles or fewer doubles)
•18 Overhead Walking Lunges (15/5kg)

Scaled UP.
Lunges with 20k(45lbs) bar over head.

7 rounds 9 pull ups

pullups fine, my hands got slick form sweat, but all unbroken

DUs ok, I got a few rounds unbroken, 3matybe 4 rounds.

lunges a bit slow. It was slow turning arround with the bar over head.

Re: Nik
 

3:00 break

snatch width good mornings starting from below the knee

115lbs x3
135lbs x3
165lbs x3
185lbs(84k) x3

couch stretch with band 2:00min a side
ham stretch with band 2:00min a side

Re: Nik
 

A.M. warm up

30 GHDs
30 back ext
10 HSPUs
10 wide C2B dead hang pull ups
30 ab matt situps
10 HSPUs
10 close over hand dead hang pull ups
30 squats
10 HSPUs
10 close under hand dead hang pullups
30 push ups

rolled my back 2:00min

Re: Nik
 

10:00 break

daily squat and 5/3/1 press

115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

all easy, the last rep was a bit slow but I expected that from yesterdays squats and good mornings. Still not bad at all on the squats


5/3/1 press

I was supose to hit a ''whopping''120lbs x5 but did'nt get it.

bar x5
75lbs x5
95lbs x5
115lbs x5
120lbs x1xf
120lbs xf

I will redo this next week and hope that the bad sets was from the weighted dips from yesterday.

Re: Nik
 

4 rounds for time of:
•13 Pull-ups
•Run 400m
•15 Burpees


time 14:34

good workout. Pullups unbroken and easy.
runs ok, the first 100 or 200ms the hardest.
burpees steady and solid but not real fast.

Re: Nik
 

3:00 break
front squats

bar x2
115lbs x2
185lbs x2
235lbs x2
275lbs(125k) xfx1

Not to bad, I was looking for pairs at the 275, but picking it up I got light headed, that is the first miss, second try the same but I was able to breath through it for a rep.

Re: Nik
 

A.M. warm up
20 GHDs
20 Back ext
10 HSPUs
20 abmatt situps
20 C2B kipping pull ups
10 HSPUs
20 squats
20 push ups

rolled my back 2:00min

Re: Nik
 

[QUOTE=Nik Nichols;1076127]4 rounds for time of:
•13 Pull-ups
•Run 400m
•15 Burpees


time 14:34

good workout. Pullups unbroken and easy.
runs ok, the first 100 or 200ms the hardest.
burpees steady and solid but not real fast.[/QUOTE]

Quick time Nichols well done, I hated this workout, fed up with bodyweight metcons!!

Re: Nik
 

[QUOTE=Scott Jenkins;1076347]Quick time Nichols well done, I hated this workout, fed up with bodyweight metcons!![/QUOTE]

I know, I was wondering about that. Rob has posted alot of bodyweight work lately.

Re: Nik
 

10:00 break

30 muscle ups for time wrist turn out


time 9:07

last time 10:32
40 muscle ups in 18:03

last time 7:12
last time 9:31,
last time 8:27
last time 8:09
last time 13:27
last time 10:10
last time14:00

I had 4 misses and 2 of those were on the last rep. Shoulder still sore, but still good to be doing the MUs.