Re: Nik
 

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


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

Re: Nik
 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

time:
4:58



5:30
4:19
3:55
3:36PR
4:19
4:18
5:53
5:56
6:27
6:16
6:40
6:50
7:00


pretty happy with that. All unbroken, rested a bit inbetween the pullups and thrusters. Still I wanted it unbroken and go it.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
235lbs x3
285lbs x3
305lbs x3

last set, last rep really hard, happy to grind on out like that.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 DB Box Step-Ups 45/35
5 HSPU
200 m Run

6 rounds 9 reps

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
rolled hip flexers 1:00min a side

Re: Nik
 

10:00 break

I was going to dead lift, but my right heel is hurting pretty good aftert DU.s this morning, so I rolled instead trying to ease it up a little.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
30 Ab Mat Sit-Ups
30 KB Swings 53/35
30 DU's

4 round 26 reps

heel felt better as I went. Not 100% but better.

Re: Nik
 

10:00 break

front squat,

bar x5
135lbs x5
165lbs x5

stopped there, core is soft from yesterday. Legs fine.

Re: Nik
 

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


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

Re: Nik
 

10:00 break

working on snatch position. OHS with bar and snatch drop. Working good shoulder position.

3 sets 3 reps

OHS and snatch drop with bar only.

Re: Nik
 

WOD
Metcon (Time)
3 Rounds of:
21 SDHP 70/53
15 Power Cleans 155/105
9 Box Jumps 24/20



14:23

fun one/ 7's on the sumos ans singles on the cleans. I wanted to pace it a bit and work breaks.

Re: Nik
 

yesterday

30 reps total

full cleans
15 reps 135lbs
10 reps 165lbs
5 reps 185lbs

time 8:23

on miss on the 185.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1

quick light set.

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
rolled hip flexers 1:00min a side

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 Pull-Ups
12 Burpees
400 m Run

4 rounds 22 reps 100m run

the 4th round was rough.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds)
EMOM 15
3 Rep Back Squat 185/115

easy work, should have gone heavier.

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
rolled hip flexers 1:00min a side

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 Push Jerks 115/75
10 Ring Dips
10 GHD Sit-Ups


13:45

dips were hardest. Everything else unbroken. Shoulders smoked.

Re: Nik
 

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


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

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
rolled hip flexers 1:00min a side

Re: Nik
 

yesterday

Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups, anchored

time: 6:33

last time 7:14
last time 7:30
last time 8:08
last time 6:33
last time 7:04
last time 8:41
last time 6:56
last time 7:40
last time 7:10
last time 8:44
last,last time 11:10


ha, tied my all time best!! Unbroken DUs and situps ok.

Re: Nik
 

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


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

Re: Nik
 

10:00 break

front squat: 2, 1, 1, 1, 1, 1.

bar x3
135lbs x2
155lbs x1
165lbs x1
185lbs x1
205lbs x1
215lbs x1

all good, last rep I got head rushy a little.

Re: Nik
 

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


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

then burgener warm up and skill transfer exercises two rounds

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
200 m Run
10 Box Jumps 30/24
1 Rope Climb

5 rounds 150m run. Nasty in the heat.

Re: Nik
 

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


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

Re: Nik
 

10:00 break

front squat

bar x3
135lbs x3
165lbs x2
185lbs x1
215lbs x1
235lbs x1
245lbs x1

not bad, I dipped down on the last rep more then I'd have liked.

Re: Nik
 

push press 3 rep max

95lbs x3
95lbs x3
115lbs x3
135lbs x3
145lbs x3
155lbs x3
165lbs x2

my pressing game is weak.

Re: Nik
 

3. Snatch balance, no dip: 3 sets X 2 reps. You select the weight.

bar x3
65lbs x2
65lbs x2
65lbs x2

hard to drip with out a push, more confidence then anything.

4. Snatch balance with a dip: 3 sets X 2 reps.

95lbs x2
95lbs x2

easy work. All I had time for.

Re: Nik
 

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


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

Re: Nik
 

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


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

Re: Nik
 

10:00 break

Snatch balance: 2, 1, 1, 1, 1,
bar x4
75lbs x1
95lbs x1
105lbs x1
115lbs x1

just getting the movement down, it had been a wile and confidence under the bar is a bit low.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
30 DU's
15 Box Jumps 24/20
9 Knee To Elbows

6 round 14 reps. not bad.

Re: Nik
 

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


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

Re: Nik
 

10:00 break

Front squat+sotts press: 1+3 reps. 5 sets.

1. bar
2. bar
3. 65lbs
4. 65lbs
5. 75lbs

alot harder then I thought. Hard to lock out. Shoulder mobility.

Re: Nik
 

WOD
Metcon (Time)
20-18-15-12-9-6-3
Pull-Ups
200 m Run

10:08

unbroken. Not bad.

Re: Nik
 

[QUOTE=Nik Nichols;1265274]10:00 break

Front squat+sotts press: 1+3 reps. 5 sets.

1. bar
2. bar
3. 65lbs
4. 65lbs
5. 75lbs

alot harder then I thought. Hard to lock out. Shoulder mobility.[/QUOTE]

wow! That sounds awful Nik....what grip did you use??

Re: Nik
 

[QUOTE=Deb Weber;1265280]wow! That sounds awful Nik....what grip did you use??[/QUOTE]

front rack, clean grip. I really feel it now in my mid to lower back. It was humbling. How are you doing DEB?!

Re: Nik
 

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


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

Re: Nik
 

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


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