Re: Nik
 

AMRAP in 9 minutes of:
•10 Power Cleans (60/40kg)
•10 Box Jumps (24/20")
•10 Kettlebell Swings (24/16kg)

4 rounds 2 cleans

SLOW. Felt slow. Busted my knee on a missed box jumps.

Cleans were ok but slow.
box jumps were step down
KB swings easy.

Re: Nik
 

3:00 break

fun

split jerks.
135lbs x2
165lbs x2
185lbs x2
195lbs x2
205lbs(93k) x1xfx1 with out putting the bar down.

That was fun. It has been a long time for me.

The last set I got the first, second did not lock out so I recovered it to the rack position and gathered myself and nailed the 3rd attempt.


rolled my back 1:00min
rolled left knee 3:00min.

Re: Nik
 

Sorry to hear about the calf Nik. Looks like you are handling it well.

Re: Nik
 

[QUOTE=Jesse Emers;1108276]Sorry to hear about the calf Nik. Looks like you are handling it well.[/QUOTE]

Ah thanks, it really is not to big a deal. But I really want to be able to keep squatting, that is my big fear. But like Scott said. My fitness and lifting is a marathon, not a sprint, if I have to reset to heal then I will( as much as I would hate it.)

Re: Nik
 

I got my daily deload squat
bar x3
135lbs x1
185lbs x1
235lbs x1

easy.

I did some power cleans and push jerks wile Cathy and the boys were working out. No real sets, just messing arround.

165lbs x2x3x4x5reps with out letting go of the bar.Slow work, but fun. A little laboring going from the jerk to a standing position with the bar in hand to the tuch and go. But good.

Re: Nik
 

Practising the touch n go's on clean & jerk's a good idea, something that needs speeding up. I really notice it in metcons when people who can out C&J me for 1rm start dumping too much and make themselves easy to beat.

Re: Nik
 

[QUOTE=Scott Jenkins;1108508]Practising the touch n go's on clean & jerk's a good idea, something that needs speeding up. I really notice it in metcons when people who can out C&J me for 1rm start dumping too much and make themselves easy to beat.[/QUOTE]

That is it!! I can clean 1 reps like you said, but get rattled on reps. So much to work on!

Re: Nik
 

A.M. warm up

short.

11HSPUs
20 GHDs
20 back ext
11 HSPUs
20 abmatt situps
20 squats
11 HSPUs

kicking drills

rolled my back 1:00min.

came in ''late'' and that is all I had time for. I will make it up later.

Re: Nik
 

10:00 break

5/3/1 squat
135lbs x5
185lbs x5
235lbs x5
295lbs(134k) x6+f


335lbs(152k) x1

all good, on the last set I went forward on the 7th rep and lost it.

The 335lbs was easy.

I felt my calf a little of the 235lbs, I think it is the rebound out of the bottom.

Glad to finally squat today.

Re: Nik
 

MondayOn November 18th, 2012,

(8 Minute time cap)
•10 Power clean & Jerk (65/42.5kg)
•12 Burpee Pullups

2 rounds even

Rest 2 minutes after the 8 minute time cap and then:
1.Max reps in 2 minutes of Pistols (pistol progressions)
2.Max reps in 2 minutes of HSPU
3.Rest 1 miunte
4.Run 800m for time

pistols 26reps
HSPUs 22 reps

800m 4:14

first workout slow, the power cleand and push jerks were slow. I'd clean, jerk, rerakc, drop to the hang then tuch and go. Not fast. 5 movements in the one reps from the ground to the ground.

Burpee pullups slow on the first round, faster and easier on the second.

pistols, honestly I did not try to go fast. I was just doing them. Left calf was tight at the bottom and I feel it now, but ok.

HSPUs I was suprised, 10/5/5/2. Just tired from the jerks I guess. Oh and to game standards, hands in the box.

800m run felt suprisingly good.