Re: Nik
 

late workout yesterday,

split jerks
Honestly I don't remember the sets, but I got a 230lbs split.

then we did annie and I was in the 8:30 range. Not near my fastest, but I had a different rope and situps on a rolled up jacket. It was just fun metcon work with a couple of friends.

Re: Nik
 

[QUOTE=Nik Nichols;1226079]late workout yesterday,

split jerks
Honestly I don't remember the sets, but I got a 230lbs split.

then we did annie and I was in the 8:30 range. Not near my fastest, but I had a different rope and situps on a rolled up jacket. It was just fun metcon work with a couple of friends.[/QUOTE]

That's a strong split jerk Nik, nice work, what's your PR for the jerk?

Re: Nik
 

[QUOTE=Scott Jenkins;1226254]That's a strong split jerk Nik, nice work, what's your PR for the jerk?[/QUOTE]

I think that was it Scott.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

no time for the 10:00 break

I ended up working through. That is ok, I have my 5s of the 5/3/1 squat and can use the extra time today, so I will hit it at lunch.

Re: Nik
 

[QUOTE=Nik Nichols;1226280]I think that was it Scott.[/QUOTE]

:highfive: then congats mate, nice to see you hitting PR's again.

Pity about the slow jacket Annie :rofl:

Re: Nik
 

[QUOTE=Scott Jenkins;1226322]:highfive: then congats mate, nice to see you hitting PR's again.

Pity about the slow jacket Annie :rofl:[/QUOTE]

Ah, I am not worried, I can get that annie time down easy. Thanks on the pr, glad to be on the mend and in a positive direction.

Re: Nik
 

five/3/1 squat
bar x5
135lbs x5
235lbs x5
285lbs x5
315lbs x6

all good and solid. last set last rep really hard but core was ok even though my core felt week as it went.

Brady was squatting after then a truck came so lunch was over. I will try some Hang snatches at 3:00 if I can after the squats.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

tough today after yesterdays 5s. but ok. Bit of a head ache today. Weather I think.

Re: Nik
 

full cleans
burgener warm up
95lbs x2
135lbs x2
175lbs x2
185lbs x1x1 hang power clean
195lbs x2
205lbs x1xf had it at the bottom and rolled forward onto my toes and just dumped it.
205lbs x2

30 seconds on 1 min off for 6 mins:
7 DB Push Press then,
after completing your Push Presses, finish the 30 seconds of work with as many air squats as possible.

with 40lbs DBs

squats were
1. 19 reps
2. 22 reps
3. 23 reps
4. 24 reps

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

Re: Nik
 

wednessday rest day. nothing at 10:00
I started to snatch at lunch and got to 95lbs and my shoulder started to hurt so I stopped and ate instead.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

all easy.

Re: Nik
 

dead lift
95lbs x5
115lbs x5
185lbs x5
205lbs x5
225lbs x5
245lbs x5
245lbs x5
245lbs x5


10:00 min AMRAP
5 pull ups
10 push ups
15 box jumps

1 reps short of 7 rounds

so 6 rounds and 29 reps.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x2

not bad. Second rep a killer.

Re: Nik
 

No time for lunch workout, I had to work.

Re: Nik
 

3:00 break
EMOM for 10:00min

strict dead lang chin ups

1 HSPU after each set. I got 6 HSPUs. shoulder held but felt it.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

I also did this warm up yesterday.

Re: Nik
 

10:00

deload squat

bar x5
135lbs x5
235lbs x5
285lbs x5
285lbs x5
285lbs x5

all easy though I have been sick with allergies and a migraine and took off monday and yesterday. I had to take some ibuprofin last night as the migraine came back but it is ok so far today and i just needed to lift.

I feel real tired and warn out but I will try to do what I can.

Re: Nik
 

10:00min EMOM
3 MUs

all done except round 9 I only got 2 reps.

10 :00min EMOM 6 T2B

done

last workout cut because of course a truck came.

Re: Nik
 

A.M. warm up
20 GHDs
20 squats
20 back ext
20 kipping pullups
20 pushups
20 situps

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

Re: Nik
 

10:00 break
deload squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

all easy and fast, just doing work.

Re: Nik
 

clean+hang clean+ jerk
135lbs
165lbs
185lbs
185lbs
185lbs
185lbs
185lbs

all goods solid sets but one.

power clean and push jerks at 135lbs
just repping it.
3 reps
4 reps 1 rep
5 reps 1 rep 1rep 1 rep 1 rep
5 reps,2 reps 3 single reps

working on my breaks under stress.

Lungs are better.

Re: Nik
 

04/10/14

my family went to the track last night and I got to play a little.

There were hurdles out, I did not run them but I ''box jumped them a few times and set some up back to back so I could hop threw them too.

after walking a few laps I ran a 400, them a 200, then a 100, as fast as I could. Not timed though.

Re: Nik
 

10:00 break
deload squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x2

easy to easy, it is hard to adhere to deload and take it easy so two reps.

Re: Nik
 

sucky day

I was suppose to snatch then metcon but my left shoulder started hurting so I stopped.

snatch
Burgener warmup

75lbs x3
95lbs x3
125lbs xfx3
125lbs x3
135lbs xfx3
135lbs x2

snatch pulls at 135 x3 x3
snatch pulls from knee x3 x3

Re: Nik
 

[QUOTE=Nik Nichols;1227741]
easy to easy, it is hard to adhere to deload and take it easy so two reps.[/QUOTE]

Lifting is all about overcoming obstacles...even ones like adhering to deload weeks. :)

Re: Nik
 

[QUOTE=Vickie Ellickson;1227786]Lifting is all about overcoming obstacles...even ones like adhering to deload weeks. :)[/QUOTE]

So true, I hope you are feeling better.

Re: Nik
 

A.M. warn up
20 reps all
GHDs
back ext
situps
kipping pull ups
push ups
squats

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

Re: Nik
 

10:00 break

hip stretch

strict HSPUs
1,1,2,1

easy but shoulder really gets sore. all about the shoulder.

Re: Nik
 

five/3/1 squat
bar x5
135lbs x5
235lbs x5
285lbs x5
315lbs x7

that was a blast. Last round was really fun! I took lunch to squat because on the 5s at this weight for me, trying to fit it in in my 15:00min break is not enough rest time.

Re: Nik
 

That's over 140k for 7 reps Nik, your squats are still growing.

Re: Nik
 

[QUOTE=Scott Jenkins;1228045]That's over 140k for 7 reps Nik, your squats are still growing.[/QUOTE]

yea, 142.8k for 7. and like you I like the reps more them max, this is heavier then I was doing and for more reps then when I hit the 405lbs(183.7k) as a one rep. So yea, it is still progressing. It is a big hit though.

Re: Nik
 

A.M. warm up
20 GHDs
20 squats
20 back ext
20 kipping pullups
20 pushups
20 situps

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

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

qall good solid reps though the last rep was slow SLOW.

Re: Nik
 

power clean
135lbs x1x1x1x1x1
165lbs x1x1x1
185lbs x1x1x1
200lbs x1x1

all good no misses.

10:00 min EMOM
even min 5 reps power snatch with 95lbs
odd min 6 burpees

done easy ish, it got breathy at the end.

Re: Nik
 

3:00 break

10:00 min EMOM
2 weighted strict chin ups with 40lbs DB
2 strict HSPUs

done. Shoulder held ok. Still some soreness.

Re: Nik
 

Whereabouts in the shoulder is your pain, towards the back near the armpit or front?