Re: Nik
 

3:00 15:00 break

hang power snatches
3x bar
3x bar
3x 75lbs
3x 95lbs
3x 105lbs
3x 115lbs

not to bad! It got better as I went. Shoulder still felt it, but slowly getting better I think. I just gotta play it safe and take my time with it.

Re: Nik
 

10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

accessory work. Bar MU progression. Trying to strengthen my shoulder.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
200 m Run
10 HSPU
15 Box Jumps 24/20

6 rounds 200m run. It was pretty fun. HSPUs are coming back better now.

Re: Nik
 

10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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
305lbs x1

went light, feeling a bit tired and beat up. Easy enough, just a bit slow.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds)
EMOM 15
1 Full Clean and Jerk 185/125(84k)
3 Bar Over Burpees

complete.

Real happy with this. With my shoulder and elbow, going over head is tricky. I can catch in full lock out ok, but pressing ''heavy is a no go. Also recovering weight to the rack position is a no go.

Now todays at work out, that is the most I have had over head in probably a year. I was a bit afraid of it at first, but it got better as I went. Small progress.

Re: Nik
 

3:00 break

5 sets
1x ring MUs from seated position x3 ring dips.

Re: Nik
 

10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

3 sets 5 reps strict press with 65lbs.

This is the hardest move for my shoulder elbow. This went well, a little pain but got better as I went.

Re: Nik
 

WOD
Metcon (Time)
3 RFT
20 KB Swings 70/53
30 Sit Ups
20 Air Squats
15 min cap


7:58

Re: Nik
 

Saturday.

10:00 AMRAP
20 pistols
1 rope climb
200m farmer carry with 53lbs KB

3 rounds even

1000 single unders.

Re: Nik
 

20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

not bad, all reps solid.

Re: Nik
 

WOD
Metcon (Time)
FOR TIME:
18 PC 135/95
10 T2B
25 Du's
15 PC
9 T2B
25 Du's
12 PC
8 T2B
25 Du's
9 PC
7 T2B
25 Du's

11:12

tough but fun.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
235lbs x3
235lbs x3
235lbs x3

working speed out of the bottom.

Re: Nik
 

WOD
Metcon (Time)
10, 9, 8.....1
Pull-Ups
Burpees

time 5:40

Re: Nik
 

3:00 break

3 set 5 reps DB curls with 35lbs DB for shoulder.

hang power clean

3x bar
3x 95lbs
3x 95lbs
3x 115lbs

shoulder press

bar x5
65lbs x5
65lbs x5
75lbs x5

Re: Nik
 

My back is sore today. I went to bed fine and woke up in the night really sore like I pulled it. I don't know what I did but it is hurting. So rolling and stretching and rest day today. I am about to ice it now.

Re: Nik
 

I have been training, but my back has me scaling back, so I have not been posting. I will try to keep up on it.

Re: Nik
 

20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
7 Power Snatches 95/65
15 Air Squats
2 min rest
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
10 Push Press's 95/65
10 Med Ball Sit-Ups 20/14

first workout 5 rounds 14reps

second workout 6 rounds even.

Re: Nik
 

20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

really happy with this. It went well.

Re: Nik
 

WOD
Metcon (Time)
500 m Row Buy-In THEN:
5RFT
5 HSPU
10 Med Ball Sit Ups
15 Air Squats

time 8:13

hands on 25lbs plates head to ab matt. It went well, I did give myself 1 no rep on the HSPUs.

Re: Nik
 

3:00 break

MU skill work.

Re: Nik
 

20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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
 

WOD
3x3x3x3x3
255lbs
255lbs
265lbs
265lbs
275lbs

Re: Nik
 

10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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


shoulder press

bar x5
65lbs x5
95lbs x5
95lbs x5
95lbs x5

trying to get my shoulder back. First set was rough.

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 Burpees
10 T2B
10 Push Jerks 115/85
20 min cap

time 15:59

slow, I had to reset each jerk. My shoulder couldn't handle rebounding out of the bottom, so it was, jerk, reset, redip each rep. T2B ok, first two rounds unbroken, 3rd round 6,4. 4th singles, 5th 6 and singles.

extras not timed but metcon stile.

3 rounds

3 reps double KB hang power clean with two 24k/53lbs KBs
1 hand stand walk 8 ft

not great, the KB cleans were fine but on the walks I had to do a few try to get the full length. Still, getting them in on a ''work out'' is progress.

Re: Nik
 

10:00 break

squat

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

hard.

Re: Nik
 

bench press

bar x10
95lbs x3
135lbs x3
165lbs x3
185lbs x3
205lbs x3


stopped there for my shoulder, best I have benched.

Re: Nik
 

3:00 break 04/01/16

hang power snatch
bar x5
75lbs x3
95lbs x3
115lbs x3

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

dead lift

bar x5
135lbs x3
235lbs x3
235lbs x3
235lbs x3
235lbs x3
235lbs x3

all dead stop reset. My back was tight so I stayed here to work through it.

Re: Nik
 

WOD
Metcon (Time)
24-21-18-15-12-9-6-3
Wall Balls 20/14
Med Ball Sit Up 20/14


time 10:56

best wall ball I have done, happy with it.

Re: Nik
 

3:00 break

5 sets 3 reps
banded bar MU work.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

stopped here, legs are tired. some skill work.