Re: Nik
 

10:00 break

daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all good, last rep solid. Knees wanted to go in but I was able to hold it. Happy. Few days of working the squat I think I'll be ok.

Re: Nik
 

press

bar x3
95lbs x1
115lbs x1
125lbs x1
135lbs x1
145lbs x1
150 xfxfxfxf

115lbs x3
125lbs x3
130lbs x3

75lbs x5
75lbs x5 Form sets

conditioning
5,4,3,2,1
deadlift 1.5 BW (275lbs) 125k
Muscle ups

time 5:32

would have been faster but my wrist were sweaty and I had trouble keeping the false grip at the bottom for the next rep.

Max DUs in 2:00min 80
max pushups 31

Re: Nik
 

Nice conditioning Nichols, heavy deads and muscle ups!! jealous

Re: Nik
 

[QUOTE=Scott Jenkins;1103085]Nice conditioning Nichols, heavy deads and muscle ups!! jealous[/QUOTE]

Yea. I liked it except for the slippery grip, I SHOULD, have taped my wrist or the rings. but it was ok none the less.

I was going to do the CM2 workout but ran long on the press work. Even at that, getting the workout done and the DUs and pushups I ran long on lunch.

Re: Nik
 

A.M. warm up
10 HSPUs
30 GHDs with 10lbs to chest
30 back ext with 25lbs to chest
10 HSPUs
30 abmat situps with 25lbs over head
30 squats
10 HSPUs
30 kipping pullups
30 push ups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side.

Re: Nik
 

10:00 break
stretch
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
hip/glute stretch with leg on table 2;00min a side.

Re: Nik
 

rest day

roll.
Rolled quads 6:00 min a side
rolled calves 5:00 min a side
rolled hams 4:00min a side
rolled glutes 2:00min a side

needed this. I was going to stretch my shoulders but the rolling befor made me nauseous. I will do some shoulders at 3:00

Re: Nik
 

3:00 break

10 min on the min 2 reps dead hang pullups with 53lbs(24k) KB

I just had to burn off some steam, feeling a bit stressed, this did the trick.

Re: Nik
 

Im definately going to try and get a bit of pressing in tonight, would be stupid to stop after I did not really get going properly on the cycle. Yesterday must of been your loads of extras day!! You should maybe do an untimed metcon, just get the work done, they get me wound up for the next day due to the slight holding back. (last night was a 80% effort for me)

Re: Nik
 

[QUOTE=Scott Jenkins;1103299]Im definately going to try and get a bit of pressing in tonight, would be stupid to stop after I did not really get going properly on the cycle. Yesterday must of been your loads of extras day!! You should maybe do an untimed metcon, just get the work done, they get me wound up for the next day due to the slight holding back. (last night was a 80% effort for me)[/QUOTE]

Yea, I plan on pressing tomorrow, I don't like to press befor a ''rest''day. Because it takes so much from me on the next day. Yesterday was my ''active rest day''.

I saw you a Nicol talking on the C2B dead hangs, I may jump in there with you for a goal of 15. I got 10 right now for sure in the morning, after a wordkout for a finisher I'm not so sure.

Re: Nik
 

A.M. warm up
11 HSPUs
30 GHDs
30 Back ext
11 HSPUs
30 squats
30 abmat situps
12 HSPUs
10 C2B dead hangs
30 pushups

kicking drills

rolled my back 2:00min
rolled piriformus 2:00 min a side
rolled hip flexers 2:00 min a side

added on a rep a set on the HSPUs and skipped 20 reps on pullups today. Shoulders, elbows and wrist a bit sore.

Re: Nik
 

[QUOTE=Nik Nichols;1103316]Yea, I plan on pressing tomorrow, I don't like to press befor a ''rest''day. Because it takes so much from me on the next day. Yesterday was my ''active rest day''.

I saw you a Nicol talking on the C2B dead hangs, I may jump in there with you for a goal of 15. I got 10 right now for sure in the morning, after a wordkout for a finisher I'm not so sure.[/QUOTE]

Yes its going to be hard as a finisher, although not too much pulling in the metcon today, double unders thrash the shoulders a bit , but hey its a finisher , its meant to be done under pressure.

Re: Nik
 

[QUOTE=Scott Jenkins;1103337]Yes its going to be hard as a finisher, although not too much pulling in the metcon today, double unders thrash the shoulders a bit , but hey its a finisher , its meant to be done under pressure.[/QUOTE]

yea, I was kind of bummed seeing today is all body weight. But I got dead lift for my strength today. Not under metcon conditions but it is bar work.

Oh and I'm in then on the C2B. Shooting for 10 atleast for a starter.

Re: Nik
 

10:00 break
daily squat
135lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

felt good, last reps ok, bit slow but ok. Getting back to it.

Re: Nik
 

5/3/1 dead lift

135lbs x5
185lbs x5
235lbs x5
285lbs x5
315lbs(142k) x7 (should have pushed for more, form was going but i think I could have gotten another rep pushing into the uncomfortable)


ThursdayOn October 24th, 2012,

4 rounds for time with a 1000m run check-out:
•15/8 Toes-to-bar
•20/15 Press-ups
•40/25 Double unders

time 18:40

first round t2b unbroken, pushups un broken, DUs broken

second round t2b 10/5(I think) pushups 15/5, DUs broken 3 times I think

third round t2b 5/5/singles, push ups 15/5, DUs broken 3 times

fourth round t2b 5/2/singles, pushups 15/5, DUs broke 3 times

run nasty at first and got better on the way back, not really fast even though I did pick it up. calves on fire on the run, shoulders sore, but I was running so I did not worry about the shoulders.

Not as fast as I wanted, I don't know, feeling sluggish today even in the workout. :shrug:


finisher: max reps chest to bar dead hang pull ups 9+fail.

I Should have gotten the 10, I had it easy and was just going to stop at 10, and I got to the top and though " I got it" and dropped off the bar befor I tuched. Stuped mistake.

Re: Nik
 

That's a good time Nik, beat most people including some who done half the reps, we have a B standard now for people who scale so they all do the same workout.

Congrats on the max c2b strict pull ups , you nearly doubled me.

Re: Nik
 

[QUOTE=Scott Jenkins;1103406]That's a good time Nik, beat most people including some who done half the reps, we have a B standard now for people who scale so they all do the same workout.

Congrats on the max c2b strict pull ups , you nearly doubled me.[/QUOTE]

Well that makes me feel better after seeing your massive time. The pullups I will try and do like you and make sure they are real strict. I have ly legs bent back the whole time so they are solid. But after what you said you were doing I'll recheck myself to be sure.

Re: Nik
 

3:00 break

7 chest to bar dead hang pull ups( making sure to be solid and straight core.)

walk 1000m.

Re: Nik
 

Which grip are you using for the c2b Nik? I think the last time i did DH strict i used a mixed grip.

Re: Nik
 

[QUOTE=Callum Campbell;1103560]Which grip are you using for the c2b Nik? I think the last time i did DH strict i used a mixed grip.[/QUOTE]

Mixed grip is stronger for most people on strict and weighted pull ups, only downside is it does not help with making your kipping ones stronger so I stick to both hands over gorilla grip which I use on everything else T2B, K2E pull ups etc.

Re: Nik
 

Very true Scott i use the same as you for everything else including strict and weighted normally.

Re: Nik
 

[QUOTE=Callum Campbell;1103560]Which grip are you using for the c2b Nik? I think the last time i did DH strict i used a mixed grip.[/QUOTE]

[QUOTE=Scott Jenkins;1103562]Mixed grip is stronger for most people on strict and weighted pull ups, only downside is it does not help with making your kipping ones stronger so I stick to both hands over gorilla grip which I use on everything else T2B, K2E pull ups etc.[/QUOTE]

Grip for me.

C2B is over hand, I really don't have a reason but feels like I can get my chest higher that way. kip over hand. Weighted is under hand.
Regular dead hangs under hand is strongest but i can go either way on them. I hit 10 reps each if over and under hand pretty much 3 to 4 times a week.

I never mix grip ever, Just not use to it and it feels funny.

Re: Nik
 

A.M. warm up


11 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 abmat situps
30 squats
11 HSPUs
10 close over hand dead hangs
10 close under hand deqad hangs
30 push ups ( last 10 were tough)

rolled my back 2:00 min

kicking drills.

Re: Nik
 

10:00 break
stretch and roll

hip/glute stretch with leg on table 2:00min a side

rolled piriformus 2:00min a side
rolled hip flexers 4;00min a side.

Re: Nik
 

press
bar x3
115lbs x1
135lbs x1
140lbs x1
145lbs(66k) x1
150lbs xf went to my nose to eyes and that was it.

115lbs x3
125lbs x3
130lbs(59k) x3

95lbs x5
95lbs x5


"Helen"

Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings
12 Pull-ups

time 9:59

last time 9:19
last time 9:30
last time 10:39
last time 9:43
last time 11:04.

no excuse. Had to be the runs. I came back on the first run, took off my shirt took a breath and went for the KB, pullups a bump, walked from the KB to the bar and went, no wait.

second round the same, walked in went to the bell took a breath and went( even got on the bell faster then the first round) pull ups a bump.

took off on the third round at 6:00min even I think, plenty time to beat 9:00 min.

Got back got right on the bell, right on the pull ups ( pull ups tough but got through them ok) and it was over. Had to be the run.


max C2B dead hang pull ups 7.

Re: Nik
 

I gave the dead hang c2b pull ups a shot tonight got out 7 overhand

Re: Nik
 

[QUOTE=Callum Campbell;1103668]I gave the dead hang c2b pull ups a shot tonight got out 7 overhand[/QUOTE]

NICE!! I am doing them after the workout for a finisher. Scott said he wanted to do them stressed. First thing in the morning I can do 10 no problem, do them for a warm up. But after the workout? Different story! I got 7 again today.

Re: Nik
 

[QUOTE=Nik Nichols;1103675]NICE!! I am doing them after the workout for a finisher. Scott said he wanted to do them stressed. First thing in the morning I can do 10 no problem, do them for a warm up. But after the workout? Different story! I got 7 again today.[/QUOTE]

I'm going to copy off Matt Chan and Austin Mallealo and do the 'Silence Fitness'

Basically pick a movement or goat and perform a set amount of reps over 1 week, for example perform 100 hspu over the course of 1 week or 10 minutes worth of L-sits.

Re: Nik
 

[QUOTE=Callum Campbell;1103691]I'm going to copy off Matt Chan and Austin Mallealo and do the 'Silence Fitness'

Basically pick a movement or goat and perform a set amount of reps over 1 week, for example perform 100 hspu over the course of 1 week or 10 minutes worth of L-sits.[/QUOTE]

Yea, going for max efforts all the time I don't know how that is supose to work. I have never done anything like that. On the gym Scott goes too, they just got off Dus and are not on max reps pushups as a finisher. I don't fully understand it.

I will work my pull ups as I do and now add max effort after the workout just to do it and see if i can't beat Scott at something!;)

Re: Nik
 

[QUOTE=Nik Nichols;1103694]Yea, going for max efforts all the time I don't know how that is supose to work. I have never done anything like that. On the gym Scott goes too, they just got off Dus and are not on max reps pushups as a finisher. I don't fully understand it.

I will work my pull ups as I do and now add max effort after the workout just to do it and see if i can't beat Scott at something!;)[/QUOTE]

I will just be upping the volume a bit in that certain movement, I will count reps during a workout and outside of them.

Re: Nik
 

A.M. warm up


11 HSPUs
20 GHDs
20 back ext
11 HSPUs
30 abmat situps
30 squats
11 HSPUs
10 wide C2B dead hangs
30 pushups
10 close over hand dead hangs

rolled my back 2:00min
rolled piriformus 1:00min a side
rolled hip flexers 2:00min a side

running a bit behind this morning like every minday. I did not eat enough over the weekend, I hope it does not mess me up today. looking forward to training. I had some big familly issues over the weekend that kept me from the gym Sat, but not to worryd about that.

Had some big stress this weekend, not enough food, and stomach issues. All of this I hope was/is minor. We will see come 10:00 and the main workout.

Re: Nik
 

Time to bounce back into it then Nik, good start with the hspu.

Re: Nik
 

10:00 break
5/3/1
squat

135lbs x5
185lbs x5
235lbs x5
285lbs(129k) x7
320lbs(145k) x1

I backed off to the 285lbs to kind of reset as I was missing alot and struggling last week. Happy with the dicision. 7 reps *** fun and tough. I was able to push into that unknown area of hit or miss instead of form falling apart and stopping for that.

Even the 320(145) was solid and smooth, though my glutes were done and I had to fight it up a bit. Not bad. Happy, needed this today. On to the workout which I expect to suffer a bit on the lower body efforts.

Re: Nik
 

8 x 15 seconds max reps every minute on the minute of:

•deadlift (90/50kg)
•clap pressups
•c2b pullups
•burpees
•*perform 8 sets of a movement before moving to the next movement
deads:5/8/9/9/10/10/10/10=71
clap pushups:9/11/10/9/7/8/9/8=71
C2B:8/10/11/11/11/9/9/8=86
burpees:5/5/5/5/5/5/5/5=40

total reps 268


Finisher:
•run 1000m for time
time 4:55

deads first set I had to start the clock so was short a few seconds. It got better as I did the sets.

pushups rough, fatigue set in and was a fight to keep at the 8ish mark, I had to no rep myself a couple of reps as my hands did not tuch.

C2B hard to judge with not seeing the clock. I'd do a set, next round do another rep and so on to fill the 15 seconds. Fatigue hit twards the end. Plus

I had some no reps and took away some reps as I went over. I did a set dropped down and saw I was at 16 seconds and took away my last two reps.

burpees were burpees, even speeding up I could not get another rep in. Just couldn't get the time for another rep.

The run felt good, I was able to push.

I am feeling a bit shakey now. Need to really eat.

Re: Nik
 

[QUOTE=Nik Nichols;1104101]8 x 15 seconds max reps every minute on the minute of:

•deadlift (90/50kg)
•clap pressups
•c2b pullups
•burpees
•*perform 8 sets of a movement before moving to the next movement
deads:5/8/9/9/10/10/10/10=71
clap pushups:9/11/10/9/7/8/9/8=71
C2B:8/10/11/11/11/9/9/8=86
burpees:5/5/5/5/5/5/5/5=40

total reps 268


Finisher:
•run 1000m for time
time 4:55

deads first set I had to start the clock so was short a few seconds. It got better as I did the sets.

pushups rough, fatigue set in and was a fight to keep at the 8ish mark, I had to no rep myself a couple of reps as my hands did not tuch.

C2B hard to judge with not seeing the clock. I'd do a set, next round do another rep and so on to fill the 15 seconds. Fatigue hit twards the end. Plus

I had some no reps and took away some reps as I went over. I did a set dropped down and saw I was at 16 seconds and took away my last two reps.

burpees were burpees, even speeding up I could not get another rep in. Just couldn't get the time for another rep.

The run felt good, I was able to push.

I am feeling a bit shakey now. Need to really eat.[/QUOTE]

Excellent work Nik. Thats a great score on C2B..Even my first set I only got 6!
And thats good 1000m time to finish too!

Re: Nik
 

[QUOTE=Matt Nicoll;1104106]Excellent work Nik. Thats a great score on C2B..Even my first set I only got 6!
And thats good 1000m time to finish too![/QUOTE]

Thanks, it was a good format I only fatigued a little on the later sets of pushups and pullups but the rest was just pushing through and staying on time.

Re: Nik
 

Yep, looks like your suited to the EMOM work Nik, great victory on the pull ups, massive total, even without the bleeping clock to help you.

Running is faster finally :kicking0:..... now I notice you have to sort out your burpee speed, its fine to go steady in long workouts but those 15 second sprints I am sure you have 6 or 7 per round.

Re: Nik
 

[QUOTE=Scott Jenkins;1104238] I am sure you have 6 or 7 per round.[/QUOTE]

I agree, if I can get up and down for 6 reps anyone can!

Re: Nik
 

[QUOTE=Scott Jenkins;1104238]Yep, looks like your suited to the EMOM work Nik, great victory on the pull ups, massive total, even without the bleeping clock to help you.

Running is faster finally :kicking0:..... now I notice you have to sort out your burpee speed, its fine to go steady in long workouts but those 15 second sprints I am sure you have 6 or 7 per round.[/QUOTE]
I will work on the burpees. Need to anyway.

For the run, it just felt good. I even took off with it the last min of the tabatta. I knew my heat rate was up a little but not bad. I just wish I could do that in the metcon.
[QUOTE=Matthew Williams;1104242]I agree, if I can get up and down for 6 reps anyone can![/QUOTE]

FINE rub it in!!:rofl:

Re: Nik
 

A.M. warm up
10 HSPUs
30 GHDs
30 back ext
11 HSPUs
30 ab matt sit ups with 25lbs over head
11 HSPUs
10 close over hand dead hangs
30 squats
10 close under hand dead hangs
30 pushups

rolled my back 2:00min
rolled piriformus 1:00min a side
rolled hip flexers 1:00min a side.