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Nik Nichols 03-27-2012 08:47 AM

Re: Nik
 
10:00 break

daily squat
bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs (145k) x1

all good solid reps. Funny on the last two reps. On the 285lbs I hit the bottom and felt a rip in my shorts. I kind of paused there a second. Then again on the 320(145k). It is not my pants thank God!

hip stretch with foot and shin and knee on the table infront of me. 3:00min on left leg, 2:00min on right leg.

Nik Nichols 03-27-2012 11:44 AM

Re: Nik
 
For time:

•50 kettlebell swings (32/16kg)
•40 Boxjumps (24″)
•Run 600m
•40 overhead walking lunge (25/15kg)
•50 Bumper plate Burpees (25/15kg)

time 19:37
KB swings anf box jumps slow.
Run felt good
lunges were 20/12/8
burpees slow but all the way through, that little jump at the end took some getting use to.



Finisher: 30 HSPU for time.
Time 3:22
reps 12/10/8


press

bar x3
75lbs x3
95lbs x1
115lbs x3
130lbs x1

Supose to be 3 on the last set. I'm going to have to reset my press, that is the second week I missed my target reps.

Still I'm working on it so it is ok.

Milton Brisson 03-27-2012 01:26 PM

Re: Nik
 
Looks like some good days of training there Nik!

Sub-20 on that chipper from yesterday is solid work!

Reset that press and work it! You have number in mind that you are shooting to get to?

Nik Nichols 03-27-2012 01:55 PM

Re: Nik
 
3:00 break

squat snatch
75lbs x1
95lbs x1
115lbs x1

140lbs(63.5k) xF x1x1x1

I wanted to hit the snatch wile I was tired. So it had to be on technique. It was tough but fun. Wish I had more time.

Nik Nichols 03-27-2012 01:57 PM

Re: Nik
 
[QUOTE=Milton Brisson;1047464]Looks like some good days of training there Nik!

Sub-20 on that chipper from yesterday is solid work!

Reset that press and work it! You have number in mind that you are shooting to get to?[/QUOTE]

Thanks Milt, press? I just want to build it up. I'm on the 5/3/1 and I have missed on the 5 reps and the 3s today. My press is so bad! 175lbs or bettter as a goal.

My current max is 155lbs.

Nik Nichols 03-28-2012 06:45 AM

Re: Nik
 
A.M. warmup
20 reps all
GHDs
back ext
Abmatt situps
pushups
squats

pullups all deadhang

wide C2B
close overhand

HSPUs x10

rolled my back 2:00min

Nik Nichols 03-28-2012 08:46 AM

Re: Nik
 
10:00 break
daily squat
bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all good reps, form good. Last two reps slow though.

Nik Nichols 03-28-2012 11:27 AM

Re: Nik
 
Roll and stretch

couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
calf stretch 2:00min a side

rolled glutes 2:00min a side

splits on back with bottom of feet together with 35lbs plated on knees. 3:00min

rolled calves 2:00min a side

band on pullup bar arm in ''sling'' 2:00min a side
band on pullup bar band on wrist 2:00min a side
band on rack low, band pulling hand down elbow up by ear 2:00min a side

I think that is all.

Scott Jenkins 03-28-2012 01:30 PM

Re: Nik
 
Guess there's not been too many trucks to unload today Nik!! Thats a lot of stretching and rolling, although you cannot overtrain on that, its all good. Good work yesterday with the squat snatchin and pressing, its best we try and squeeze these in every week to get better.

Nik Nichols 03-28-2012 01:45 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1047798]Guess there's not been too many trucks to unload today Nik!! Thats a lot of stretching and rolling, although you cannot overtrain on that, its all good. Good work yesterday with the squat snatchin and pressing, its best we try and squeeze these in every week to get better.[/QUOTE]

Nice Pic Scott!!

Yea, I need all the mobility work I can get. After all the work i put in I'm always sore and some stiffness.

Thanks on the snatch and press. My press SUUUUCKS. So I need all the help I can get. Plus I need ot beat you on snatch, and rob.


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