Re: Nik
 

10:00 break


dead lift
bar x3
135lbs x5
235lbs x5
285lbs x7

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
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
 

Snatch OHS work

snatch 1 rep OHS 3 reps

95lbs x 3 sets
115lbs x3 sets
135lbs x1 set

Handstand walk practice.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
315lbs x1
335lbs x1

good session.

Re: Nik
 

30 reps for time

dead lift at 225lbs, 20 DUs at the top of each min.

time 2:59

Re: Nik
 

3:00 break

full clean

135lbs x3
165lbs x2
185lbs x5

quick work.

Re: Nik
 

10:00 break

bench press

bar x10
135lbs x3
165lbs x3
185lbs x3
205lbs x4

I had more but our bench sucks and wobbles and I just stopped because I was not confident on it.

Re: Nik
 

WOD
Metcon (AMRAP - Reps)
AMRAP 12
100 Double Unders
50 Bar Over Burpees
30 Squat Cleans Thrusters 135/95
10 Muscle Ups

170 reps.

I wanted into the muscle ups but was 10 reps short of getting there. Need to be faster.

Re: Nik
 

10:00 break

front squat

bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1
255lbs x1
280lbs x1

all easy, more in the tank. 5lbs pr.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
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