Re: Nik
 

[QUOTE=Scott Jenkins;1014444]Really sorry Nik, Rob mis-entered the workout on he's website and changed it around 2pm from 20 Ring dips to 10 ring dips per round, thats a great score considering you done double the ring dips. I should of thought you might of read the early post!![/QUOTE]

Eh I needed the dip work anyway. No big deal, I will remember to refresh the site fefor the wrokout from now on. I liked it, 10 reps would have been a different animal.

Re: Nik
 

3:00 break

nothing really. My shoulders saw to that. I was going to snatch and gave up on it. That shows I worked hard at lunch.

Re: Nik
 

A.M. warmup
30 reps all
GHDs no weight
back ext no weight
abmatt situps no weight
pushups
squats

pullups 10 reps deadhang over hand grip
5 reps underhand grip.


I iced my elbow 20min and iced my by 20 min last night.

Re: Nik
 

[I]Rest 30 seconds between AMRAP's
AMRAP in 7 mins of: 6 renegade-squat-clean-thrusters (2x 24kg kettlebells), 20 wall-touch-situps. For those that don't know a renegade squat clean thruster is performed with one kettlebell in each hand, you start the movement by doing a pressup (pushup) on the kettlebells (narrowish stance works best) then bring your feet under your hips to the starting position for a clean and perform a squat clean thruster. That's 1 rep, bells back to floor and repeat.(You can position feet inside or outside the kettlebells for the squat cleans but I prefer feet outside with kb's between legs.) So basically its a squat clean thruster with 2 kettlebells with a pressup on the kettlebells at the start of each rep.[/I]

Re: Nik
 

Got it.

Re: Nik
 

Back Squat 5-5-5-5-5Rest 30 seconds between AMRAP's

squats
warmup
185lbs x2
235lbs x2
265lbs x1
285lbs x1
310lbs x1

work
320lbs(145k) x2
320lbs x1(legs got weak and shakey, did not try a second rep)
320lbs x2


•AMRAP in 7 mins of: 6 renegade-squat-clean-thrusters (2x 24kg kettlebells), 20 wall-touch-situps. For those that don't know a renegade squat clean thruster is performed with one kettlebell in each hand, you start the movement by doing a pressup (pushup) on the kettlebells (narrowish stance works best) then bring your feet under your hips to the starting position for a clean and perform a squat clean thruster. That's 1 rep, bells back to floor and repeat.(You can position feet inside or outside the kettlebells for the squat cleans but I prefer feet outside with kb's between legs.) So basically its a squat clean thruster with 2 kettlebells with a pressup on the kettlebells at the start of each rep.

RXd 2 rounds 2 renegade squat clean thrusters
clusters got better as I went but really really hard. First time ever doing them at all. Time was inbetween the pushup and the clean.


•AMRAP in 7 mins of: 9 Burpee Pullups, 15 Russian Twists (9/6kg) russian twist is performed by sitting on the floor holdin a med ball with your feet off the floor, knees can be bent. 1 rep is completed by touching the ball on the ground to your right then on the ground to your left. Feet must remain off the ground throughout.

4 rounds even
forst round 5/5/5 on the twists
second round 10/5
third round 11/4

Re: Nik
 

Great work Nik, I got you on the first amrap and you beat me on the 2nd, those burpee pull ups are so slow for me, kept going but just hard work.

Re: Nik
 

[QUOTE=Scott Jenkins;1014724]Great work Nik, I got you on the first amrap and you beat me on the 2nd, those burpee pull ups are so slow for me, kept going but just hard work.[/QUOTE]

Thanks, those clusters , man what did you think of those?

My bar is closer to the ground which I am sure helped on the pullups. Still good to get one on you. ;)

Re: Nik
 

21,17,13 and 9 rep rounds for time of:
•Kettlebell Swings (32/16kg)
•Box Jumps (30/24")
•Pressups


time 1:07

yep timer went off and stoped at 1:07 mins. Not sure what happened, dissapointed but eh it happens.

KB unbroken
pushups unbroken
box jumps rough and not 30inches, inbetweent 26 and 27in.


picking up the bell was the hardest part allthough the boxjumpes were challenging.

Re: Nik
 

[QUOTE=Nik Nichols;1015250]21,17,13 and 9 rep rounds for time of:
•Kettlebell Swings (32/16kg)
•Box Jumps (30/24")
•Pressups


time 1:07

yep timer went off and stoped at 1:07 mins. Not sure what happened, dissapointed but eh it happens.

KB unbroken
pushups unbroken
box jumps rough and not 30inches, inbetweent 26 and 27in.


picking up the bell was the hardest part allthough the boxjumpes were challenging.[/QUOTE]

:rofl: Thought you had smashed it in 1.07 until I see about the timer!! How was it, not looking forward to those box jumps myself, bit of a goat of mine although the higher the better as it slows down the pogo people (except Ernie)!!