Re: Nik
 

A.M. warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min
rolled hip flexers 1:00min a side
calf stretch 1:00min a side


Weightlifting
Back Squat (3X75% 3X85% AMRAP 95%)

275lbs x3
310lbs x3
345lbs x1

failed a second rep on the 345, got to the bottom and just did not get out. That's ok, I wanted to stay on the program at the gym, so one rep moves me on.

Re: Nik
 

full clean and jerk
135lbs x1
165lbs x1
185lbs x1
195lbs x1x1x1

not bad but I was really tired and did not have a lot of energy. I just wanted to keep the movement fresh.

Re: Nik
 

A.M. warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10/20/14

Weightlifting
Back Squat (5X65% 5X75% AMRAP 85%)

235lbs x5
275lbs x5
315lbs x5

all good, I tried for a 6th rep on the last set but bailed from the bottom.

I did not have time for the metcon, I had to cover the classes last night.

Re: Nik
 

A.M. warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

strict press

bar x15
95lbs x5
115lbs x5
120lbs x5

Re: Nik
 

warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10/22/14

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 8

6 Clean and Jerk 135/95
3 Ring Dips
6 Ab Mat sit up 20/14

5 rounds 2 reps with a 25lbs wall ball.

Re: Nik
 

[QUOTE=Nik Nichols;1243736]10/22/14

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 8

6 Clean and Jerk 135/95
3 Ring Dips
6 Ab Mat sit up 20/14

5 rounds 2 reps with a 25lbs wall ball.[/QUOTE]

Bet those ring dips went quick for you Nik, looks like getting on the abmat would take longer than the ring dips.

Re: Nik
 

[QUOTE=Scott Jenkins;1243737]Bet those ring dips went quick for you Nik, looks like getting on the abmat would take longer than the ring dips.[/QUOTE]

Yea, dips were a bump, the going from here to there took time, the sit ups were fine. cleans were the big part in the workout.