Re: Nik
 

10:00 break

back squat

bar c3
135lbs x3
235lbs x3
285lbs x3

still working on my back.

Re: Nik
 

A.M. warm up

25 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
 

WOD
Metcon (AMRAP - Reps)
Tabata

Wall Ball 20/14
Med Ball Sit ups 20/14

total 130 reps. I paced it a bit to much, could have gotten a rep or two more per set.


10 min ever min on the min

3 reps weighted strict chin ups with 63lbs KB.

Re: Nik
 

saturday,

press x5, push press x5 push jerk x5

3 sets with 95lbs.

Re: Nik
 

10:00 break

shoulder press

bar x10
75lbs x3
95lbs x3
110lbs x5



front squat

95lbs x3
135lbs x3
185lbs x3
225lbs x3

stopped on 3 to preserve my back. I'm not pushing it yet.

Re: Nik
 

A.M. warm up

25 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
 

WOD
Metcon (AMRAP - Reps)
400m Run
Max Rep Unbroken Hang Power Clean 135/95


Score will be total Hang Power Cleans


33 reps at 135lbs. I should have not let go of the bar, blistered my right thumb though.

Re: Nik
 

3:00 break

rolled

hip flexers 4:00min a side
glutes 2:00min a side
back 2:00min.

Re: Nik
 

[QUOTE=Nik Nichols;1255843]WOD
Metcon (AMRAP - Reps)
400m Run
Max Rep Unbroken Hang Power Clean 135/95


Score will be total Hang Power Cleans


33 reps at 135lbs. I should have not let go of the bar, blistered my right thumb though.[/QUOTE]

Those blistered thumbs do feel bad, done both mine at some comp the other week. 33 reps is a great effort. How did you all run, was it like a gamed warm up for the max effort?

Re: Nik
 

[QUOTE=Scott Jenkins;1255869]Those blistered thumbs do feel bad, done both mine at some comp the other week. 33 reps is a great effort. How did you all run, was it like a gamed warm up for the max effort?[/QUOTE]

yea, I taped my thumbs, but it slid down and rubbed a blister.

The run, was exactly like that, I gave a good effort, but set up well befor I picked up the bar.