Re: Nik
 

split jerks
bar x3
135lbs x2
135lbs x2
135lbs x2
165lbs x1
165lbs x2
185lbs x1
185lbs x1
185lbs x1

bench press
bar x3
135lbs x3
165lbs x3
185lbs x3
185lbs x3
185lbs x3

DB bench
40lbs DB x10
40lbs DB x10
40lbs DB x10

Re: Nik
 

sat mar 1

went to the track and ran hurdles, it was a blast. Not timed. I just kept redoing them. Fun work.

Re: Nik
 

KB work with Martin. sets of 20 KB snatches with a change at 10reps with the 1.5 pood.

Re: Nik
 

3:00 break
squat
bar x10
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1
325lbs x1
355lbs x1

all easy and good.

we got some ice in last night and I had to drive Cathy in to work and then myself so I did not get to workout other then a quick 15min at 3:00.

Re: Nik
 

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

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 x5
135lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs x1
355lbs x1

tough today, really hard reps. I guess after last week I am not use to it again yet. Still all reps ok and solid form. Just tough.

Re: Nik
 

16:00min AMRAP

50 Box Jumps (24/20")
40 Burpees
30 Deadlifts(60/50kg)
15 Pull-ups
15 Press-ups

1 round 36 box jumps

not bad. I fell on rep 32 box jumps on first rounds and banged my shin pretty good but did not bleed. All box jumps with step down.

burpees slow

deads were 5/15/10 first time dead lift in over a month. Last week I could not dead lift the bar for pain in my sctatic on the left glute. First 5 reps was a little twingy, that is why I stopped at 5 reps, but the rest were fine.

pullups and push ups easy.

Just have to stay on it and get my wind back.

Re: Nik
 

3:00 break

bench press
10-8-6-4-4-4-4
Ascending weight

135lbs x10
165lbs x8
175lbs x6
185lbs x4
185lbs x4
195lbs x4
195lbs x4

not to bad on the shoulder. Hard to fit it in, in 15:00mins though.

Re: Nik
 

[QUOTE=Nik Nichols;1222187]16:00min AMRAP

50 Box Jumps (24/20")
40 Burpees
30 Deadlifts(60/50kg)
15 Pull-ups
15 Press-ups

1 round 36 box jumps

not bad. I fell on rep 32 box jumps on first rounds and banged my shin pretty good but did not bleed. All box jumps with step down.

burpees slow

deads were 5/15/10 first time dead lift in over a month. Last week I could not dead lift the bar for pain in my sctatic on the left glute. First 5 reps was a little twingy, that is why I stopped at 5 reps, but the rest were fine.

pullups and push ups easy.

Just have to stay on it and get my wind back.[/QUOTE]

Glad to see you tried this one Nik, horrible having to get back to those box jumps and go again.

Re: Nik
 

[QUOTE=Scott Jenkins;1222345]Glad to see you tried this one Nik, horrible having to get back to those box jumps and go again.[/QUOTE]

HAHAHA yea, but not as bad as I though. knowing I was finishing on them I was able to bare down and get to it.

Re: Nik
 

10:00 break
rest day stretches
hip stretch, leg on table, 2:00min a side (right leg getting there again)
rolled my back 1:00min
rolled hip flexers 1:00min a side
rolled piriformis 1:00min a side(right glute still sore but better)
calf stretch 1:00min a side

shoulder in sling over head stretch 2:00mins right, 1:00min left
shoulder stretch with band 1:00min a side

Re: Nik
 

over head squat

6 sets of 5 reps (treat as a warm-up if you're doing B Below)
Ascending weight

bar x5
75lbs x5
95lbs x5
95lbs x5
95lbs x5
95lbs x5

This is all I could do, the more I did the more my let shoulder hurt.

Re: Nik
 

3:00 break
10 sets 5 reps strict in tight hollow position.

Re: Nik
 

A.M. warm up
20 squats
10 GHDs
10 back ext
10 kipping pull ups
20 situps
20 pushups

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

right shoulder complaining this morning.

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs x1
355lbs x1

getting better, but still tough at the moment. Still I am imporving.

Re: Nik
 

squat cleans
135lbs
165lbs
185lbs x3
185lbs x3
185lbs x3
195lbs x2xf
195lbs x2

50 situps
15 box jumps

I did not snatch or jerk to rest my shoulder. This is the first time cleaning from the floor in 3 weeks.

Re: Nik
 

3:00 break (yesterday)

3 set 20 reps DUs
rolled my back 2:00min.

Re: Nik
 

A.M. warm up
20 reps all
GHDs
back ext
pushups
squats
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

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs x1
355lbs x1
305lbs x3

leg and hip are really coming along. Arthritis on the left lower back a bit sore today but ok.

Re: Nik
 

3:00 break

better then lunch, which was a total fail. I was going to snatch a little and then do a metcon but the snatches went so bad(left shoulder) I skipped it all.

3:00 break

hang power cleans
135lbs x3
165lbs x3
185lbs x3
185lbs x2
185lbs x2

really fun and felt solid.

Re: Nik
 

yesterday

5x5
single KB snatch with 1.5pood.

Re: Nik
 

quick A.M. warm up
10 reps all
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

got in late.

Re: Nik
 

10:00 break
five/3/1 squat
bar x5
135lbs x5
235lbs x5
285lbs x5
305lbs x7

really happy with that. I felt a bit ''rusty'' and I was a bit worried at the 305 but on that set it went really well, even had some in the tank!

Re: Nik
 

[QUOTE=Nik Nichols;1222187]16:00min AMRAP

50 Box Jumps (24/20")
40 Burpees
30 Deadlifts(60/50kg)
15 Pull-ups
15 Press-ups

...

deads were 5/15/10 first time dead lift in over a month. Last week I could not dead lift the bar for pain in my sctatic on the left glute. First 5 reps was a little twingy, that is why I stopped at 5 reps, but the rest were fine. [/QUOTE]

Hey Nik,

Just checking-in today to see how much you were squatting :notworth: and saw this, which made me think of [URL="http://www.mobilitywod.com/2013/04/spinal-loading-error-you-cant-unbend-bent/"]a KStar mWOD about setting-up for the deadlift [/URL] (wfs) that was a bit of a revelation to me. (I had decided to abandon the DL recently, when I hurt my back lifting with a straight spine, and low-and-behold, I find-out that I had been stablizing my back exactly wrong forever and putting it into shear, even when it was straight.) Not sure this applies to you, but we seem to complain about pain in the same places, so I figured it couldn't hurt to pass it along.

Hope all is well on your end.

Re: Nik
 

snatch
3 singles
75lbs x3 reps
95lbs x3
105lbs x3
115lbs x3

shoulder was ok. I just have to be careful and not make it worse.


WOD
AMRAP 8:
10 Toes-to-bar
10 Push-ups
10 Box Jumps, stand at top (24" / 20")

4 rounds 10 T2B, 10 pushups, 8 box jums.

Re: Nik
 

[QUOTE=Patrick Haskell;1223187]Hey Nik,

Just checking-in today to see how much you were squatting :notworth: and saw this, which made me think of [URL="http://www.mobilitywod.com/2013/04/spinal-loading-error-you-cant-unbend-bent/"]a KStar mWOD about setting-up for the deadlift [/URL] (wfs) that was a bit of a revelation to me. (I had decided to abandon the DL recently, when I hurt my back lifting with a straight spine, and low-and-behold, I find-out that I had been stablizing my back exactly wrong forever and putting it into shear, even when it was straight.) Not sure this applies to you, but we seem to complain about pain in the same places, so I figured it couldn't hurt to pass it along.

Hope all is well on your end.[/QUOTE]

Thank you Patrick, I will look into it, it might help, you never know. I am about where you were on deads, I just don't want to injure it, I set up (what I think) is well and seem to feel fatigue in the back no matter what. So I will defiantly check out the video.

Re: Nik
 

3:00 break
worked on back levers and walked a couple of laps.

Re: Nik
 

quick A.M. warm up
10 reps all
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
 

3:00 break

hang power clean
bar x3
135lbs x2
165lbs x2
165lbs x2
185 lbs x1xf
185lbd x2
185lbs x1xfx1

not bad, the misses sucked but that happens.

Re: Nik
 

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

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
 

EMOM for 15:00min

1 Power Clean + 2 Hang Power Clean + 3 Jerk
Ascending weight- use a challenging weight

1. bar
2. 135lbs
3. 135lbs
4. 135lbs
5. 135lbs
6. 135lbs
7. 140lbs
8. 140lbs
9. 140lbs
10. 140lbs
11. 140lbs
12. 145lbs
13. 145lbs
14. 145lbs
15. 150lbs

WOoooo, that was good and really breathy. about half way I started rebounding the jerks and made them faster. It all bot better as I went but that made it harder as I was faster.

my legs are smoked.

Re: Nik
 

3 rounds not for time

Bench Press max reps with body-weight or a weight of your choosing
KB Swing 20-30 unbroken reps
Row 400m for time
Rest as needed between efforts 25 minute time CAP

bench weight at 185lbs (a bit heavier then BW)
KB swings with 35lbs DB for

bench reps were 7/8/9
KB swings were all 30 reps
no row.

3 rounds DB BF bench with 40lbs DBs

Re: Nik
 

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

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

rest day, all I am doing today is squatting at 10:00 for my single.

Re: Nik
 

10:00 break
squat
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

all good and getting better.

Re: Nik
 

Just stretched
rolled my back 2:00min
rolled piriformis 2:00min a side

shoulder stretches.

Re: Nik
 

A.M. warm up
forklift down so no GHDs or back ext

20 reps all
Sit ups
pull ups
push ups
squats

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

Re: Nik
 

10:00 break
bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x2

going good, all reps good, second rep on last set hard but fine.

Re: Nik
 

dead lift
135lbs x5
185lbs x5
235lbs x5
285lbs x5

I was going to do a metcon with the 285lbs but it just did not feel right so I stopped there and changed it.

Metcon

10 rounds of cindy

C2B pullups
chest to deck pushups
squats

time 9:05

pullups were hard, shoulder ok but twingy here and there.

Re: Nik
 

3:00 break

6 reps ''sled drag'' with 205lbs tire.

Re: Nik
 

[QUOTE=Nik Nichols;1223593]EMOM for 15:00min

1 Power Clean + 2 Hang Power Clean + 3 Jerk
Ascending weight- use a challenging weight

1. bar
2. 135lbs
3. 135lbs
4. 135lbs
5. 135lbs
6. 135lbs
7. 140lbs
8. 140lbs
9. 140lbs
10. 140lbs
11. 140lbs
12. 145lbs
13. 145lbs
14. 145lbs
15. 150lbs

WOoooo, that was good and really breathy. about half way I started rebounding the jerks and made them faster. It all bot better as I went but that made it harder as I was faster.

my legs are smoked.[/QUOTE]

The above is what I love, getting better as an EMOM goes on great work Nik, loads of work there.

Great to hear a total positive workout also.