Re: Nik
 

10 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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

not bad. No belt today.

Re: Nik
 

Metcon
Metcon (Time)
Scale to 11-20 min
2,000 m row
500 DU's

2000m row in 8:30

total time 19:30 with 350 DUs only.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

solid

Re: Nik
 

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10

5 Burpees
5 T2B
100 m run

9 rounds 6 reps.

This was a smoker.

Re: Nik
 

3:00 break

15 sets 2 reps
weighted chin ups with 53lbs KB


tougher then it should have been. I have to stay on these.

Re: Nik
 

10 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

Re: Nik
 

10:00 break

front squat

bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1
255lbs x1

not bad, not great, the last rep didn't feel great, so I stopped there. It was ok, but not real solid. I think I am kind of tired.

Re: Nik
 

"Karen"

For time:
150 Wallball shots, 20 pound ball


time 11:52

last time 10:41


I just didn't have it. I won't make excuses.:mad:

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1/2

failed the last rep, my legs are fried, even with the rest day yesterday, my quads hurt just to air squat.

Re: Nik
 

10 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

Re: Nik
 

rest day yesterday.

Re: Nik
 

10 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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

not bad, even though I did not feel like squatting.

Re: Nik
 

What's your plans with the open this year Nik?

Re: Nik
 

[QUOTE=Scott Jenkins;1259850]What's your plans with the open this year Nik?[/QUOTE]

TO WIN!! Honestly, I messed up my shoulder a few months back by jumping from one bar to another and really hurt my left shoulder. I can do most if not all movements but some slow and careful.

I am going to the airrosti people and getting it worked on weekly and icing and stretching. But it is a slow recovery. I will go at it with all i have and go from there.

How about you? Ready for the games again?

Re: Nik
 

Metcon
Metcon (Time)
20 Min Cap of:

800 m Run
21 Shoulder Presses 95/65
800 m Run
21 Push Presses 95/65
800 m Run
21 Push Jerks 95/65

20:00

DNF

I got 3 jerks of the last round. It was hard to press the first round.

Re: Nik
 

Metcon
Metcon (Time)
20 min cap of:

21 Cleans 135/95
30 Sit-Ups
30 DU's
15 Cleans
30 Sit-Ups
30 DU's
12 Cleans
30 Sit-Ups
30 DU's
9 Cleans
30 Sit-Ups
30 DU's


time:18:07

not to bad, I liked it, though, in hind sight I could have tightened up the breaks in the cleans.

Re: Nik
 

[QUOTE=Nik Nichols;1259851]TO WIN!! Honestly, I messed up my shoulder a few months back by jumping from one bar to another and really hurt my left shoulder. I can do most if not all movements but some slow and careful.

I am going to the airrosti people and getting it worked on weekly and icing and stretching. But it is a slow recovery. I will go at it with all i have and go from there.

How about you? Ready for the games again?[/QUOTE]

That's bad luck, hope all the rehab works in time for the open. I am sure you will be able to at least give some of the weeks a good shot.

Yes getting ready thanks Nik, much more nervous now I feel I am expected to qualify :(

Re: Nik
 

10 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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1


just work.

Re: Nik
 

WOD
Metcon (AMRAP - Reps)
AMRAP 10
Burpee Box Jumps 24/20
4 min rest
Metcon (AMRAP - Reps)
AMRAP 10
Burpee Pull-Up

73 reps each workout

Re: Nik
 

Metcon
Metcon (Weight)
30 min cap of:
Deadlift
5,3,1,1,1,1,1,1,1,1,1,1
*score it total weight of the 10 singles

5x 225lbs
3x 275lbs
9x 315lbs
1x 325lbs

total 3160lbs

should have went heavier from the start.

Re: Nik
 

10 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

Re: Nik
 

AMRAP 20

10 MU
50 Air Squats
20 SDHP 75/55
400 m Run

2 rounds 7 Muscle ups

MUs were tough with my shoulder.

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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1


easy enough

Re: Nik
 

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20

10 MU
50 Air Squats
20 SDHP 75/55
400 m Run

2 rounds 7 reps

MUs were slow, shoulder is still holding me back.

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

Re: Nik
 

10:00 break

stretch and roll the 15:00min, I have a large volume squat tomorrow, so I'm saving for it.

Re: Nik
 

Metcon
Metcon (Time)
15 min cap of:
5RFT
15 OHS 95lbs
50 DU's


13:46 limiting factor was my shoulder

Re: Nik
 

10 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

Re: Nik
 

10 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

Re: Nik
 

Wednesday

2 reps EMOM for 15:00min back squat

275lbs across the board,

Re: Nik
 

thursday rest day

Re: Nik
 

10 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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

Re: Nik
 

Metcon
Metcon (Time)
15 min cap of 5RFT

5 HSPU
10 KBS 70/53
10 T2B
20 DU's

11:50

not to bad. T2B was the limiting factor.

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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

glutes and hip flexers sore, knees a little cranky too. Not bad, but enough to notice.