Re: Nik
 

10:00 break

Snatch balance no dip): 2, 1, 1, 1, 1,

bar x2
75lbs x1
85lbs x1
85lbs x1
95lbs x1

hard work. last rep feet went wide.

Re: Nik
 

[QUOTE]front rack, clean grip. I really feel it now in my mid to lower back. It was humbling. How are you doing DEB?![/QUOTE]
Im hanging in! Yes its a reality check - I can do a narrower than snatch but not a full clean grip, too hard; ill move the bar too forward or lift a heel. mobility, mobility, mobility! take care, keep on keepin' on!

Re: Nik
 

WOD
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

19 rounds 20 reps

all about the push ups. They fell apart and got ugly early.

Re: Nik
 

10:00 break

front squat

bar x3
95lbs x3
135lbs x3
165lbs x3
185lbs x3

ran out of time for more.

Re: Nik
 

yesterday

WOD
5RFT: Metcon (Time)
400 m Run
25 Sit-Ups
3 Wall Walks

time:
16:30

not bad. It felt pretty good.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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

Re: Nik
 

10:00 break

barski cleans: hang x 3, on 3rd rep jerk the weight

bar x3
135lbs x3
145lbs x3
165lbs x3

fun, hard but fun.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
50 DU's
10 Deadlifts 225/155
6 Pistols

6 rounds 16 reps, this was paced out a bit because I'm a bit tired but I really liked it, it was fun!

Re: Nik
 

WOD
5RFT: Metcon (Time)
20 Box Jumps 24/20
5 Strict Pull-Ups


11:17 with ring Muscle ups. it has been a wile sense I have done them and needed them.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with

squats


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

Re: Nik
 

WOD
4RFT: Metcon (Time)
8 Handstand Push-Ups
16 Kettlebell Swings 70/53
24 DU's

9:00 min even. I had 25lbs plates and an abmatt for HSPUs. Not bad, but the MU's from thirsday wreched the HSPUs for today.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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

Re: Nik
 

10:00 break

front squat: 3, 2, 1, 1, 1, 1, 1.

bar x3
135lbs x3
165lbs x2
175lbs x1
185lbs x1
205lbs x1
235lbs x1
255lbs x1

not bad, I am running on 5 hours sleep, so I was slow in adding weight till the end. Last rep dipped forward a bit.

Re: Nik
 

snatch: work up to 80%x1x5 with a 2 min rest between singles.

95lbs x1
95lbs x1
115lbs x1
115lbs x1
115lbs x1
115lbs x1

held it here and tried to work good form. After the launch or jump I was letting the bar drift away from me.

clean and jerk: work up to 80%x1x5 sets with a 2 min rest between singles.


115lbs x1
135lbs x1
155lbs x1
185lbs x1
185lbs x1
185lbs x1

ab mat sit ups x 100 total reps using a weight behind head.

4 sets 25 reps with 10lbs plate behind my head, feet anchored.

Re: Nik
 

WOD
Metcon (Time)
7 RFT
35 DU's
14 DB Power Snatches 65/35

time 16:39

I liked this workout. I think I got 3 sets of DUs unbroken, I alternated the DB snatches.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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

Re: Nik
 

WOD
5RFT: Metcon (Time)
22 Wall Balls 20/14
400 m Run
2 Rope Climbs
25:00 Min Cap

23:45

paced it out. first set wallball unbroken, second 12/5/5, the rest were 7/5/5/5. Run was paced and rope climb is as it is.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
200 m Run
15 Plate Burpees 45#
5 Pull-Ups

5 rounds +200m run in the dot.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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

Re: Nik
 

WOD
Metcon (Time)
500 m Row Buy-In THEN:
5 RFT
10 Front Squats 135/95
10 HSPU
20:00 Min Cap

13:03

No real gas in the tank, but happy with it.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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
305lbs x1

not bad, it had been a few week from the last time I had squatted.

Re: Nik
 

30:00 mins oly work

high hang full snatch 3 reps each
bar x3reps
95lbs x3
95lbs x3
105lbs x3
105lbs x3
105lbs x3

snatch drops with not dip and drive.

bar x3
75lbs x3
75lbs x3

Re: Nik
 

WOD
7RFT: Metcon (Time)
5 T2B
10 Push-Ups
15 Box Jumps 24/20

time 9:55 my box jumps are painfully slow.

Re: Nik
 

WOD

5 rounds for time

200m run
10 HPC's at 135lbs
5 push jerks at 135lbs

time 12:47

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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 x3
185lbs x3
235lbs x3
235lbs x3
235lbs x3

just some volume work.

Re: Nik
 

oly work

Snatches


75lbs x1
75lbs x1
75lbs x1
95lbs x1
95lbs x1
95lbs x1
105lbs x1
105lbs x1
105lbs x1
125lbs x1
125lbs x1
125lbs x1
135lbs x1
135lbs x1
135lbs x1

felt really good. I enjoyed that.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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

Re: Nik
 

10:00 break

3 sets 10 reps
strict ring dips
strict pullups

need to grease the groove.

Re: Nik
 

1. 2 position snatch: floor, mid thigh, Work up to 75% of best snatch. Perform 5 sets.

all 5 sets with 100lbs

2. Snatch balance no dip: 3 sets x 2 reps. Medium weight. Hold in bottom for 2 sec. of each squat.

started this and did not finish. Maybe at 3:00pm.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
30 Double Unders
20 Med Ball Sit Ups 20/14
10 Box Jumps 30/24
Ball held overhead

5 rounds 21 reps

paced this out really. No real fire today on this. Not bad though, DUs all unbroken, situps unbroken but not fast. 30in box jumps slow for me as it is so tall I have a big step down and it slows it all. Still able to stay on pace with them.

Re: Nik
 

3. snatch push press: 3 sets x 3 reps….increase weight each set.

bar x3
75lbs x3
95lbs x3
115lbs x3

fun and I had more in the tank. But happy with this. Still getting use to these new movements.

Re: Nik
 

yesterday

Snatch balance no dip: 3 sets x 2 reps. Medium weight. Hold in bottom for 2 sec. of each squat.

bar x2
65lbs x2
75lbs x2
95lbs x2

Re: Nik
 

Squat clean and split jerk

95lbs x3
115lbs x1
135lbs x1
155lbs x1
165lbs x1
185lbs x1
195lbs x1x1
200lbs x1
185lbs x1x1x1

I stopped at 200lbs because my right shoulder was dipping down a bit so i stopped for safety. It felt good though.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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

Re: Nik
 

WOD
1RFT: The Zernick (Time)
40 Burpees
30 Box Jumps 30/24
20 T2B
10 Bear Complexes 135/85
5 Strict HSPU


time:10:11

burpees good,

box jumps on 30in box are always slow as I have to step down and then jump, but steady and never broke.

T2B 13 and singles

bear all singles, I wanted to do atleast 2s but they were slow.

HSPU unbroken.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1
285lbs x2
235lbs x3
185lbs x5

fun work.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


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

Re: Nik
 

WOD
6RFT: Metcon (Time)
200 m Run
5 x Reverse Burpees w/ Plate 45/25
34' OH Walking Lunges 45/25
20:00 Min Cap


time 12:26

not bad, I had 3 misses on the burpees, but other then that pretty solid. Lunges could have been faster.