Re: Nik
 

[QUOTE=Scott Jenkins;1059054]Box jumps, swings and burpees seem to be coming up way to often for me lately, would rather be seeing hspu ring dips and hang power cleans as the staples!![/QUOTE]

Agreed. I need more power clean or hang power clean myself. And HSPUs is a must to keep them strong. Ring dips I need , more because I don't do them enough.

Re: Nik
 

A.M. warm up

30 reps all
GHDs with 5lbs
back ext 25 lbs
abmatt situps with 25lbs over head
pushups
OHS with bar

30 reps of weighted deadhang pullups with 34lbs KB hung arround my waste.
I just changed up when I wanted. Most were underhand grip. I would get 3 or 4, then switch to over hand and get 2 or 3. I got a few wide grip , but not more then 5.

HSOU 12 reps. bumped it up today.

Heel about the same. Need to stretch.

Re: Nik
 

10:00 break

calf stretch 1:00min a side(left heel really painfull doing this.)
couch stretch 1:00min a side
rolled gluted 1:00min a side


squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1(heavy and slow today, but solid)

ball in left knee pit 1:00
rolled my back 1:00min
rolled left quad lobe 1:00min.

Re: Nik
 

Strict Press 5-5-5-5-5-5
warm up
bar x5
75lbs x5
95lbs x5

work
105lbs x5
105lbs x5
105lbs x5
105lbs x5
105lbs x5
105lbs x5

That was the best I had, a few of the last reps were slow and i was wondering idf I'd get the next set. Needed this goat work.
2 Rounds for time of:
•Run 800m
•40 Pullups
•30 Burpees

time 18:07

first run was rough. My heel hurt so bad I was run limping and was'nt sure of even making 200m, but decided to try to gut it out and hope it would ease off.

second run suprisingly better. Heel was them a dull ache.

pullups first round 30/5/5 ( shoulders fried from the press or I'd have had the 40 reps
second set 20/10/10

Burpees unbroken and steady.

Re: Nik
 

great job on those pullups and burpees nik! i hope your heel is not a big deal and just a minor ache!!!!

Re: Nik
 

Nice job on the run/pull-up/burpee WoD Nik! Looks like a killer!

Good work on the pressing as well!

Re: Nik
 

[QUOTE=Ernie Guevara;1059188]great job on those pullups and burpees nik! i hope your heel is not a big deal and just a minor ache!!!![/QUOTE]


Thanks man. My heel, I'm not sure what is up with it.
[QUOTE=Milton Brisson;1059192]Nice job on the run/pull-up/burpee WoD Nik! Looks like a killer!

Good work on the pressing as well![/QUOTE]

Thanks, I NEED press work. I am glad with the effort, but I want it alot higher.

Re: Nik
 

3:00

3 hang power snatches with out putting the bar down. bring bar below the knees to start.

115lbs
115lbs
120lbs

Re: Nik
 

A.M. warmup

Change up today.
20 reps all GHDs
back ext
toe to bar 10/3/2/3/2


Full squat with elbows pushing knees out 2:00min

12 HSPUs

Re: Nik
 

Yes super strong pull ups as usual Nik, you definately made up for the running on them.