Re: Nik
 

[QUOTE=Nik Nichols;1237967]''Grace''
30 power clean and jerk for time

time 4:10 pr

last time 6:45
last time 4:32
last time 5:14
last time 5:32
last time 5:42
last time 7:06
last last time 11:33[/QUOTE]

**** I missed this, fantastic improvement mate. Been watching your video a few times this week. Whenever I am in need of inspiration in any way I put it on. As your feeling a bit tired it's time it was posted on here.

[url]http://www.youtube.com/watch?v=Aw6G2e5rS0Q[/url]

Re: Nik
 

[QUOTE=Scott Jenkins;1238686]**** I missed this, fantastic improvement mate. Been watching your video a few times this week. Whenever I am in need of inspiration in any way I put it on. As your feeling a bit tired it's time it was posted on here.

[url]http://www.youtube.com/watch?v=Aw6G2e5rS0Q[/url][/QUOTE]

Thanks Scott I needed that!!:highfive:

Re: Nik
 

yesterdays workout

front squat
135lbs x3
185lbs x2
215lbs x1
235lbs x1
255lbs x1
265lbs x1
265lbs x1

clean and jerk
135lbs x1
165lbs x1
185lbs x1


metcon
5 rounds for time
10 burpees
20 DUs
200m run

time 10:33

Re: Nik
 

light workout today

snatch
135lbs x5

intervals
5 rounds not for time.

run 200m 3 seated strict muscle ups
run 200m 5 HPC with 135lbs
run 200m 10 strict HSPUs
run 200m 20 DUs
run 200m 20 situps

the object of this was. Run as hard as you can as a sprint and then go straight to the exersize, no walking, not waiting, just get back and go. Worked on transition time and upping intensity on the run.

It worked really well.

Re: Nik
 

A.M. warm up

10 reps all
GHDs
back ext
kipping pull ups
squats
push ups
sit ups

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

feeling better today even though I did not get great sleep. Feeling ok. Ate alot more last night.

Re: Nik
 

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

easy work.

Re: Nik
 

[QUOTE=Nik Nichols;1238773]10:00 break
squat (deload)
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

easy work.[/QUOTE]

You and your "deload" weeks. :rofl:

;)

Re: Nik
 

[QUOTE=Andrew Bell;1238777]You and your "deload" weeks. :rofl:

;)[/QUOTE]


HAHAHA ;)

Re: Nik
 

back ext
3 set 10 reps with 45lbs plate to chest

done and easy.

100 sit ups in a row



snatch balance with NO push, all drop under

bar x3
75lbs x3x3
95lbs x3x3
105lbs x3
115lbs x3x3x3

hard work just dropping under. Really hard to commit. Last two sets at the 115 I missed the first rep on both from not pushing hard enough from the shoulders.

Re: Nik
 

no warm up this morning but 20 GHDs and 20 back ext

lunch was

snatch + hang snatch with 125lbs 5 sets

sucky day for me.

Re: Nik
 

Well today started out bad. I got almost through the warm up, but no stretches and then I had to load a truck.

I was going to finish it at 10:00 and stretch , which did not happen.

Re: Nik
 

five/3/1 squat

bar x5
135lbs x5
235lbs x5
285lbs x5
335lbs x5

last set was good though the 5th rep was slow and a strain. I think I had it for another rep.

8 rounds not timed
200m run
15 sit ups

Re: Nik
 

3:00 break
3 sets 10 reps strict HSPUs

walked after.

Re: Nik
 

A.M. warm up
10 reps all
GHDs
back ext
squats
C2B kipping pull ups
push ups
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
375lbs x1

all good reps. Really it is mental. Once I focused and picked the bar up, they all went well. I always doubt after the 5/3/1 work and trying to hit my single. But it went fine. Hard but fine.

Re: Nik
 

deadlift( first time in 6months or more)
135lbs x3
235lbs x1
255lbs x1
275lbs x1
315lbs x1
325lbs x1

10 reps
225lbs

all good, I focused on form.

hand stand practice for 10:00min.

Re: Nik
 

08/05/14

Warm-up
(No Measure)
2 ROUNDS
200m Run
15 Push ups
15 Sit ups
15 PVC Pass Throughs
Movement & Mobility
Adductor and Hip Mobility
**Test/Retest w/ lunge then Z-sit**
A.) Dead Man Partner Floss
B.) Hip Sway Flossing
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP : 12
10 Burpees
25 Double Unders

7 rounds 21reps, just gassy work. My metcon is weak for now.

Re: Nik
 

A.M. warm up
20 reps all
GHDs
back ext
squats
10 dead hang pull ups
pushups
10 kipping pull ups
sit ups

rolled my back 2:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretches 1:00min a side

Re: Nik
 

10:00 break
hip stretch 2:00min a side
10:00min walk

It is a rest week from the oly work. So it will be mostly metcon.

Re: Nik
 

yesterday lunch, light cleans

135lbs x5 singles just to do cleans.

Re: Nik
 

yesterdays work out

Warm-up
(No Measure)
100 Double Unders
30 PVC Pass Throughs
15 Push ups
15 Sit ups
Weightlifting
Shoulder Press (3X@70% 3X@80% AMRAP @ 90%)
WOD
Metcon (Time)
21-15-9
Push Press 115/75
T2B

time 5:50

T2B were the hitch.

Re: Nik
 

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

rolled my back 2:00min
rolled piriformis 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
375lbs x1

bit hard today, I am guessing the push press from yesterday has my his tired a bit.

Re: Nik
 

Light snatch work, still on rest week.

Burgener warm up

snatch, hang snatch 95lbs x1
snatch
125lbs x1x1x1
135lbs x1x1

easy work. Trying to rest and actually recover some.

Re: Nik
 

08/07/14
Warm-up
(No Measure)
500m Row
20 Sit ups
20 Broad Jumps
10 Pull ups

Skill Work
HSPU / Kipping
Pull ups
Rope Climbs

worked on kipping HSPUs mostly.



Metcon (Time)
CHIPPER
60 Double Unders
1 Rope Climb
50 Sit ups
1 Rope Climb
40 HR Push ups
1 Rope Climb
30 Box Jumps 24/20
1 Rope Climb
20 Pull ups
1 Rope Climb
10 Burpees

time 11:35

box jumps were step down
pullups broke, I wanted it unbroken but my grip was done at that point, it shows how little time on the rope fries the grip.

Re: Nik
 

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

rolled my back 1:00min
rolled piriformis 1:00min a side
calf stretch 1:00min a side
roleld hip flexers 1:0min a side

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
375lbs x1

easy work today. I was surprised at how easy it was today. Happy.

Re: Nik
 

dead lift
135lbs x3
225lbs x1
285lbs x1
305lbs x1
325lbs x1
325lbs x2
325lbs x2
325lbs x2

not bad, been a wile. My back held up ok. Happy. Calves and shins are sore. Hands are really sore after this week.

Re: Nik
 

Your looking much better this week Nik, chipper looks good, toes to bar and push press I definately like the look of, have to try that out and well done with the squat... 375lb and easy ;)

Re: Nik
 

[QUOTE=Scott Jenkins;1239642]Your looking much better this week Nik, chipper looks good, toes to bar and push press I definately like the look of, have to try that out and well done with the squat... 375lb and easy ;)[/QUOTE]

Thanks Scott, I have a local gym letting me train there. My metcon is in bad shape, but getting better. I will tell you more about it later. Really cool people though, really cool.

Re: Nik
 

A.M. warm up
20 reps all
GHDs
back ext
strict pull ups 10 reps
squats
kipping pull ups 10 reps
push ups
sit ups


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

just hip stretches, I have my 5/3/1 today, so I will squat at lunch.

Re: Nik
 

5/three/1
squat

bar x3
135lbs x3
235lbs x3
285lbs x3
350lbs x4

not bad, form held pretty well, last rep a bit of a grind but solid.

snatch: work up to 60% x 1 rep x 5 sets on the minute. 65%x1x5 on the minute, 70%x1x5 on the minute.
95lbs x5reps
110lbs x5reps
115lbs x5 reps


for time
200m lunge with two 25lbs weights. time 8:16

Re: Nik
 

[QUOTE=Nik Nichols;1239670]Thanks Scott, I have a local gym letting me train there. My metcon is in bad shape, but getting better. I will tell you more about it later. Really cool people though, really cool.[/QUOTE]

Pleased to hear it Nik, nice change from having to run and load lorries between sets and mid metcon.

Re: Nik
 

[QUOTE=Scott Jenkins;1239755]Pleased to hear it Nik, nice change from having to run and load lorries between sets and mid metcon.[/QUOTE]

Yea, I am still trying to get it all together, but it should be good.

Re: Nik
 

A.M. warm up
20 reps all

GHDs
back ext
kipping pull ups
squats
push ups
sit ups

rolled my back 2:00min
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 x2
235lbs x1
285lbs no go.

I unracked it and did not even try.

My back is sore and I am fatigued from the lunges. I should have not done that workout. :ranting2:

Re: Nik
 

sotts presses: first do a front squat then while in the fb bottom perform 3-5 presses. go up in weight on each set. perform only 3-4 sets. keep weight light.


bar x3
75lbs x3
75lbs x3
95lbs x3


these are alot harder from the front rack.


clean and jerks: work up to 60%x1 x 5 on the minute, 65%x1x5 on the minute, 70%x1x5 on the minute.

135lbs x5
155lbs x5
185lbs x5

no misses and got better as I went.


100 ab matt sit ups.

done
70/10/20

Re: Nik
 

A.M.warm up
20 reps all
GHDs
back ext
kipping pull ups
squats
sit ups
push ups

roled my back 2:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

sore from the lunges.

Re: Nik
 

Warm-up
(No Measure)
20 Burpees
20 Good mornings
200m Run
Weightlifting
Deadlift

built up to a one reps for the day.

355lbs for the day. glutes and hams sore from the lunges. That was safe.

WOD
Metcon (Time)
7 Rounds
7 Deadlifts @ 60% of 1RM 215lbs
200m Run

time 12:25

deads unbroken runs slower then I wanted.