Re: Nik
 

[QUOTE=Scott Jenkins;1228129]Whereabouts in the shoulder is your pain, towards the back near the armpit or front?[/QUOTE]

on the outside right at the point and under the shoulder bone.

Re: Nik
 

[QUOTE=Nik Nichols;1228138]on the outside right at the point and under the shoulder bone.[/QUOTE]

I know it's a stupid question with us but have you got the ball in there etc. Also there's some good stretches with bands you can do where the band goes around the rig and the front of your shoulder to keep the shoulder back. Will try and find video.

Re: Nik
 

[QUOTE=Scott Jenkins;1228153]I know it's a stupid question with us but have you got the ball in there etc. Also there's some good stretches with bands you can do where the band goes around the rig and the front of your shoulder to keep the shoulder back. Will try and find video.[/QUOTE]

yea. ball in there, not sure on the stretch though. It is getting better, just slowly.

Re: Nik
 

10:00 break
hip stretch 2:00min a side
ham stretch with band 2:00min a side
shoulder stretch over head with band 2:00min a side

Re: Nik
 

strict close grip press
bar x10
95lbs x5
115lbs x3
125lbs x3
135lbs x2
135lbs x2
135lbs x2

ok, little sore but ok. This is the most I have pressed in a long time.

DB butterfly on bench 3 set 10 reps

10 sets 3 reps strict ring dips with turn out at top.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
pushups
strict pull ups
pushups 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
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360lbs x1

up 5lbs today. Really I am a bit tired, the 285 was rough, I went forward a little and had to sit in the hole till I settled back on my heels, but the rest were fine.

Re: Nik
 

A. 2 x AMRAP 6 Minutes, rest 6 minutes between efforts:
6 Kettlebell Swing (20/16kg) / Hang Power Clean (50/35kg) (60/40kg)
8 Kettlebell Goblet Lunges (20/16kg) Front Rack Lunges (50/35kg)(60/40kg)
10 Bar-hop Burpees

I went with 115lbs(50k)

HPCs were easy but paced all about the lunges and burpees.

first session 2 rounds 8 reps
second go 2 rounds 9 reps

I skipped the strength as I did not have time and I have been skipping the metcon. I will try to clean at 3:00 if I can.

Re: Nik
 

3:00 break
full cleans
135lbs x1
165lbs x1
185lbs x1
195lbs x1
205lbs x1
215lbs x1x1x1

all good, I was suprised, I was tired going into it but it was all easy and I had more in me though the 215 I had a rough catch on the first reps but, but the rest were solid.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
pushups
strict pull ups
pushups 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
 

5/three/1 squat

bar x3
135lbs x3
235lbs x3
285lbs x3
330lbs x4

all easy, I was/am distracted with some personal issues or I'd have pushed for another rep or two, I was not close to fail on the last rep. I will try to get a metcon in at 3:00.

Re: Nik
 

3:00 break
5 rounds for time
3 strict HSPUs
20 DUs

time 5:00min even. Still not 100% on HSPUs and left shoulder.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
pushups
strict pull ups
pushups 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
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360lbs x1

all good, but hard. legs tired from yesterday.

Re: Nik
 

3 rep touch and go squat cleans
135lbs
165lbs
185lbs
185lbs
185lbs

not bad, hard to stay back on my heels. slow reps.

9,7,5
Power Snatch (50/35kg)
C2B
Press-ups


time 6:44

all about the snatches. the rest was easy.

Snatches were 5/2/2, 4/3, 5.
breaks a bit to long.

Re: Nik
 

3:00 break

5 min on the min
3 strict weighted chinups with 40lbs DB

Re: Nik
 

A.M. warm up
10 reps all
sit ups
squats
kipping pull ups
push ups


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

fork lift would not start this morning so no GHDs or back ext for now.

Re: Nik
 

10:00 break
stretching
hip stretch 2:00min a side
10:00min ham stretch

Re: Nik
 

weighted pullups

5 sets of 5-8 reps
using least assistance or heaviest load possible
PERFORM 5-12 feet together burpees AFAP between sets

35lbs DB/5burpees
35lbs DB/5burpees
40lbs DB/5 burpees
40lbs DB/5 burpees
40lbs DB/5 burpees

I had to use a band to hold the DB and still 3 reps were solid but the 4th and 5th I went to full extension so I did not go heaver. Full extension I mean stretched and getting to shoulder fatigue.

Pick A or B
200m Row Check-in
Max reps of press-ups, ring-dips
strict dips
reps
1.18
2.17
3.17
4.17
5.15
6.12
7.12

that was rough. I did 2s and 3s to 10 or the first 30 seconds and then it was singles.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
squats
kipping pull ups
pushups
situps

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

shoulders fried from yesterday. feeling a bit tired. I am trying to talk myself into a rest day but we will see.

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
330lbs x1
360lbs x1

last reps really hard, I paused half way up for what seemed like forever. Tired i guedd. Form was good, just stalled.

Re: Nik
 

I had a rough time today. My back(arthritis) was/is bothering me so I didn't do full cleans or a metcon.

hang power cleans 5 reps with out putting down the bar
135lbs
135lbs
135lbs
165lbs
165lbs
180lbs

all good, I was suprised I was just going to do 6 sets of 5 at the 135 but it felt ok and as I went up it felt the same.

50 situps with 25lbs plate over head.

Re: Nik
 

3:0 break
split jerks
bar x3
135lbs x3
165lbs x1
185lbs x1
195lbs x1
205lbs x1
215lbs x1x1x1

not bad as tired as I am feeling. Plus only a 15:00 min break.

Re: Nik
 

A.M. warm up
10 reps all
wide grip C2B strict pull ups
GHDs
back ext
pushups
situps 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
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360lbs x1

better then yesterday even though I am tired still and thought real hard about not doing it.

Re: Nik
 

A.M warm up
10 reps all
GHDs
back ext
squats
pushups
situps
kip pull ups

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
just walked for 15:00min
I have my 5/3/1 squat and I will do that at lunch for longer breaks for it.

Re: Nik
 

5/3/one
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x4

not bad, had a little more in the tank.

short fast metcon
6 rounds
5 HPCs with 40lbs DBs
100M suttle run

time 3:20

not bad till round 4 but even then it was all lung.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
squats
strict pullups
situps
pushups

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

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
360lbs x1

Re: Nik
 

full cleans
135lbs x3
165lbs x2
185lbs x2
205lbs x1
225lbs x1xfxfxf
gave up, my head was not in it.

6:00min AMRAP
3 strict HSPUs
10 box jumps
5 rounds, 3 HSPUs, 6 box jumps.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
situps
pushups
strict chin 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
strict press

bar x10
95lbs x3
115lbs x3
125lbs x3
130lbs x3x3x3x3x3

Re: Nik
 

3:00 break
bench press
bar x10
135lbs x3
185lbs x3
205lbs x3x3x3x3

all I had time for in 15:00min

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
pushups
kipping pull ups
pushups
sit 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
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1(forgot the 2.5s to make it 360)

all ok, felt heavy though. I figure it is from not sleeping well.

Re: Nik
 

5,4,3,2,1
power cleans, and push jerks at 185lbs

muscle ups

time: 10:32

cleans all singles, missed the last clean which put me over 10:00 mins

MUs were 2 then singles all the way through to give me a bit for the cleans.

Re: Nik
 

3:00 break
walked and did 4 sets of 5 reps strict HSPUs

Re: Nik
 

A.M. warm up
10 reps all
pull ups
push ups
sit 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
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
315lbs x3
315lbs x3
320lbs x3

all easy. Second set at 315 was rough on form but not bad, I just needed to focus.