Re: Nik
 

10:00 break

full cleans

burgener warm up and skill transfer

bar x3
95lbs x3
135lbs x3
165lbs x1

ran out of time.

Re: Nik
 

06/13/2017
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
10 Wallball 20#/14
7 pullup's
200m Run


subbed muscle ups for pullups

5 rounds 5 reps

MU's 3/2/2 per round.

Re: Nik
 

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

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

Re: Nik
 

06/14/2017
Metcon
Metcon (Time)
8 RFT
25 DUs
10 abmatt situps
10 Alternating Dumbbell Power Snatches 65/45
10 Snatches Total per round, which is 5 Reps side.


time 16:52

Fun work, though I am just not fast at the DB snatch.

Re: Nik
 

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

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

Re: Nik
 

06/15/2017
Weightlifting
Front Squat (3, 3, 2, 2, 1, 1, 1, 1)

up to 255lbs if I remember right


06/16/2017
Metcon
Metcon (Time)
21,15,9
HSPU's
Double Dumbbell Front Rack in place Lunges 55#/35#
Burpees

time 13:54, this was rough.

Re: Nik
 

06/19/2017
Metcon
Metcon (Time)
21,15,9
Deadlift 225#/185
C2B Pullup's

11:16

bad workout, it all fell apart, deads hurt, pullups broke down early.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x3
235lbs x3

back is a little sore from yesterday.

Re: Nik
 

06/20/2017
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
5 HSPU's
10 Alternating Pistols (total)
15 Abmatt Situps

10rounds 12 reps

I needed this after yesterdays flop.



snatch work

burgener warm up and skill sransfer

hang snatch with bar x5
full snatch
75lbs x3
95lbs x3
115lbs x3

just working the movement. Shoulder were fried from the HSPUs

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