Re: Nik
 

10:00 break

squat

bar x5
135lbs x1
235lbs x5
295lbs x5


tough today.

Re: Nik
 

WOD
Metcon (Time)
5 ROUNDS
7 Cleans ( yes that means with a squat) 155/105
14 KB Swings 53/35

time

13:38

cleans were slow. Hard to get a breath.

Re: Nik
 

[QUOTE=Nik Nichols;1257044]WOD
Metcon (Time)
5 ROUNDS
7 Cleans ( yes that means with a squat) 155/105
14 KB Swings 53/35

time

13:38

cleans were slow. Hard to get a breath.[/QUOTE]

I recognise this one Nik... lots of pulling

Re: Nik
 

[QUOTE=Scott Jenkins;1257059]I recognise this one Nik... lots of pulling[/QUOTE]

yea, it really was. Cleans harder to string together then I expected.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups
squats
C2B 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 x3
185lbs x3
235lbs x3
235lbs x3

just to parallel, as I got 5 stitches in my knee on saturday from and accident, and squatting deep can tear the stitches.

Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with 45lbs plate over head

C2B 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
 

bench press (yesterday)

bar x10
135lbs x3
175lbs x3
195lbs x3
220lbs x3

not easy, but good.

Re: Nik
 

yerserday

EMOM x 10:00min

3 ring muscle ups

not bad.

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