Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
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

no 10:00 break today.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
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
 

10:00 break

dead lift

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

all solid lifts.

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 DB Thruster 45/35
10 T2B
20 DU's

time 10:08

I used the 35lbs, the 45s were not stable on my right shoulder. happy with it though.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
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
 

10:00 break

front squat

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

feeling rough on the squats. Form was ok, but no real power.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
30 Feet (length of rig) DB Lunge Walks 45/35
12 DB Power Snatches 45/35 (single arm so 6 per arm)

8 rounds 4 snatches

Re: Nik
 

3:00 break

hang power clean
bar x3
135lbs x3 plus 3 push jerks
165lbs x3

I hate to say it, but this was rough. It has been a long wile for me because of my knee. But it went ok. I just need to work on them.

The jerks were a bit dicey on my elbow( I talke about my shoulder but my elbow is messed up too) But it got better as I went. Small steps.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
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
 

10:00 break

squat

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

really good set. Hams and glutes are sore from the lunges yesterday, but not a factor.