Re: Nik
 

10:00 break

rolled and stretched.

then EMOM 10:00
2 x seated ring muscle ups (singles)

fun hard work.

Re: Nik
 

10:00 break

snatch

burgener warm up

75lbs x3
95lbs x3
115lbs x3

all I had time for, but havent worked the movement at all in a week.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x2

not to bad today.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

3:00 break

5 x hang squat snatch 75lbs

3 sets 5 reps

the goal was to redip into the hang and go. working tech.

Re: Nik
 

WOD
Metcon (Time)
21-18-15-12-9-6-3
Alt DB Snatches 65/45
200 m Run


time 16:49, solid pace, but not fast at that weight.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

yesterday
front squat up to 365, failed 285

5x 185lbs
5x 200lbs
5x225lbs

Re: Nik
 

yesterday

i tried for EMOM of bar MUs but failed after set 7

5 sets 2 MUs unbroken, on the min

then 3,3, then missed then finished 3.3 but not on the min. though i know they are getting better, i am still not solid on them and fatigue.

Re: Nik
 

10:00 break

snatch drills.

hang snatch x3,+ snatch drops no dip x3

3sets with bar only
2 sets with 75lbs.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

yesterday

Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

20 rounds 2 reps

i had 21 rounds but didnt count the last round because the pushups were crap.

Re: Nik
 

10;00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
330lbs x1

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
200 m Run
6 Box Facing Burpee Box Jump Overs 24/20

score
6 rounds 200m run 3 burpee box jump overs.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

[QUOTE=Nik Nichols;1268154]yesterday

Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

20 rounds 2 reps

i had 21 rounds but didnt count the last round because the pushups were crap.[/QUOTE]

Don't do crap push ups!!! Made me laugh, what do you mean you was on your knees or not chest to floor

Re: Nik
 

Hey Nike

Great to see you still kicking butt here.

I was in your neck of the woods (well California haha) and went through the Original Strength level one and level two certification. Making a huge difference to my own training and that of my clients.

How's things?

Richard

Re: Nik
 

[QUOTE=Scott Jenkins;1268236]Don't do crap push ups!!! Made me laugh, what do you mean you was on your knees or not chest to floor[/QUOTE]

no my core wasn't tight, so I was arching up kind of. not a solid plank if you know what I mean.

Re: Nik
 

[QUOTE=Richard Macaulay;1268274]Hey Nike

Great to see you still kicking butt here.

I was in your neck of the woods (well California haha) and went through the Original Strength level one and level two certification. Making a huge difference to my own training and that of my clients.

How's things?

Richard[/QUOTE]
Cool! I have the level 2 and the oly cert now. Busy here, but good and blessed.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
5 HANG POWER CLEAN PUSH JERK 135#/85#
3 CHEST TO BAR PULLUPS


I subbed ring MU's for the pullups as i have not worked on them in a wile.

5 rounds 1 rep

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1

stopped there. Didn't feel strong today.

Re: Nik
 

AM warm up

20 reps all
pull ups
push ups
sit ups
squats

Re: Nik
 

05/16/17
Metcon (Time)
4 RFT
12 Deadlift 205#/135#
30 Abmatt situps
30 DU's


time 8:52

Re: Nik
 

yesterdays extras

10 set 5 reps Kipping HSPUs

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

05/17/2017
Metcon (Time)
4 RFT
400 Meter Run
50 Air Squats

time 15:35

worked on my hand stand walks.

5 sets of 2 reps ring muscle ups.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

05/19/2017
Metcon (Time)
800 Meter Run
35 T2B
35 Push Jerk 75#/55#
35 H.R. Push ups
800 Meter Run

time,15:09

not bad, I was able to push pretty good on it.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break
squat
bar x3
135lbs x2
185lbs x2
235lbs x2
285lbs x2
305lbs x2


last set better then the set befor it. Still hard though.

Re: Nik
 

Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
5 HSPU's
10 Box Jumps 30/24
15 Med Ball Situp's 20/14


8 rounds 21 reps.



Better then I expected. I went into the workout with the goal of being efficient. It went well, though I need to tighten up my HSPU form it wasnt bad and all set unbroken.

Re: Nik
 

05/23/2017
Metcon
Metcon (Time)
21,18,15,12,9
Pull up's
200m Run After Each Round



time 7:36

unbroken. Hit my goal there.

Re: Nik
 

05/25/2017
Metcon
Metcon (Time)
21,15,9
Deadlift 225#/155#
Bar Over Burpees
Bar over burpees is burpee first then hop over bar.


time 6:35


broke the deads on the 15

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

squat
bar x5
135lbs x5
185lbs x5
235lbs x5

all I was after today. back is a little tweaky.

Re: Nik
 

05/30/2017
Metcon
Metcon (Time)
5 RFT
15 Wall Ball 20#/14#
10 Burpees

time 9:13

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

05/31/2017
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
200m Run
20 abmatt situps
1 Rope Climb

score 5 rounds 200m run 7 situps.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
275lbs x1

all i wanted for today, legs still sore from this week. Happy with the target.