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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 02-28-2013 02:56 PM

Re: Nik
 
3:00 break

squat cleans
135lbs x1
165lbs x1
185lbs x1
205lbs(93k) xfxfx1x1x1

the misses were form, one forward, one backward. The rest fine.

Just some skill work.

Nik Nichols 03-01-2013 08:05 AM

Re: Nik
 
A.M. warm up

10 HSPUs on boards
20 GHDs
20 back ext
10 HSPUs no boards
20 ab mat situps
20 squats
10 wide C2B dead hangs
10 close over hand dead hangs
20 pushups

calf stretches 2:00min a side
rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
All for todat, no squats today. Resting the legs a bit more.

Scott Jenkins 03-01-2013 08:18 AM

Re: Nik
 
Muscle ups are back, 2's and 3's consec are good work considering how little you manage to get the rings up, definately a hassle putting them up but..... Just do it, me and williams carried them around in a bags for 3 years and hung them in the globo with a low ceiling.

Nik Nichols 03-01-2013 08:21 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1144017]Muscle ups are back, 2's and 3's consec are good work considering how little you manage to get the rings up, definately a hassle putting them up but..... Just do it, me and williams carried them around in a bags for 3 years and hung them in the globo with a low ceiling.[/QUOTE]

Yea, you are right about the rings. I will make a bigger effort to do it. Plus I may set up scheduled days to do Mus then I would set them up, not like now when I ''feel'' like doing it.

Nik Nichols 03-01-2013 09:55 AM

Re: Nik
 
10:00 break
deload dead lift

135lbs x5
185lbs x5
235lbs(107k) x5

easy.

Nik Nichols 03-01-2013 12:49 PM

Re: Nik
 
Power Clean + Clean & Jerk: 2 sets of 2, 5 sets of 1
Double Kettlebell Clean & Press: max reps in 3 minutes, pick a weight that's appropriate for you.

power cleans
185lbs(84k) x2x2

easy but challenging, (deload) I did not push it, at the end I had more in me.

squat clean abd jerk

185lbs(84k) x1x1x1x1x1

all good, jerk the hardest, but got easy after a rep or two, not reall hard. Good teckers.


3:00

Double KB C&J 1.5poods (53lbs each)

15 reps and i miss

that was a blast. min one 3/2 reps, min two 3/2 reps, min three 5 reps and a miss.

Great fun there. Shoulder beat up catching the KBs on them but ok. That really was cool.

I did this for you Scott, See I know it is a rest day si I did CM2s workout so I could beat you!!;) Just kidding of course.

Nik Nichols 03-01-2013 02:56 PM

Re: Nik
 
3:00 break
deload weighted lunges
bar x6
135lbs (61k) x6 x6 x6

easy enough. Nothing fancy, just work.

Scott Jenkins 03-02-2013 07:06 AM

Re: Nik
 
[QUOTE=Nik Nichols;1144147]Power Clean + Clean & Jerk: 2 sets of 2, 5 sets of 1
Double Kettlebell Clean & Press: max reps in 3 minutes, pick a weight that's appropriate for you.

power cleans
185lbs(84k) x2x2

easy but challenging, (deload) I did not push it, at the end I had more in me.

squat clean abd jerk

185lbs(84k) x1x1x1x1x1

all good, jerk the hardest, but got easy after a rep or two, not reall hard. Good teckers.


3:00

Double KB C&J 1.5poods (53lbs each)

15 reps and i miss

that was a blast. min one 3/2 reps, min two 3/2 reps, min three 5 reps and a miss.

Great fun there. Shoulder beat up catching the KBs on them but ok. That really was cool.

I did this for you Scott, See I know it is a rest day si I did CM2s workout so I could beat you!!;) Just kidding of course.[/QUOTE]

Great to see you on this Nik, I coached this workout with the double strength so I know it is quite a heavy session lower back and shoulders especially taking a beating. Those double kb clean & jerks are hard also, demo'd a few with 20's and could see those getting tough fast.

Jesse Emers 03-02-2013 12:49 PM

Re: Nik
 
Nice work lately Nik. Those KB C&J's have a lot of technique involved. You can avoid smashing your shoulders too. Were you taking them from the ground each rep or the hang/swing?

Nik Nichols 03-02-2013 06:20 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1144374]Great to see you on this Nik, I coached this workout with the double strength so I know it is quite a heavy session lower back and shoulders especially taking a beating. Those double kb clean & jerks are hard also, demo'd a few with 20's and could see those getting tough fast.[/QUOTE]
they were really fun, hard but fun. I will be redoing it again, or some veriation of the double KB work.
[QUOTE=Jesse Emers;1144426]Nice work lately Nik. Those KB C&J's have a lot of technique involved. You can avoid smashing your shoulders too. Were you taking them from the ground each rep or the hang/swing?[/QUOTE]

First time doing them and the demo on Scotts site was a hang swing. I also saw a video with them swung from the sides to the middle for the clean. Big shrug kind of thing. My shoulders are brused up a bit, how do you catch them with out pounding my shoulders?


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