Re: Nik
 

10:00 break

strict press

bar x3
75lbs x3
95lbs x3

push press
115lbs x3
125lbs x3
135lbs x3
145lbs x3
155lbs x3

real happy with this. I usually have trouble reracking the bar but it was ok and that is the most I have repped or reracked over head in a wile.

Re: Nik
 

WOD
Metcon (Time)
100 DU's
50 alternating DB Power Snatches 55/35
100 DU's
20 min Cap


time 7:32

second set DUs unbroken. Snatches steady, not fast but unbroken pace.

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 DL 225/165
200 m Run
20 min cap

9:07 I'm always nervous of the deads in a metcon, I take to long to set up.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 Box Jumps 24/20
1 Rope Climb
5 Burpees
1 Rope Climb

7 rounds 4 reps.. breathy. hands a little tired.

Re: Nik
 

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


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
06-22-2016 08:35 AM

Re: Nik
 

10:00 break

bar x3
135lbs x2
235lbs x2
285lbs x2
305lbs x2

last set tough but good. Happy.

Re: Nik
 

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


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
315lbs x1

all good.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
400 m Run
20 Sit-Ups
10 HR Push-Ups w/new standards

5 rounds even. All about the run.

Re: Nik
 

10:00 break

dead lift

135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x3

not bad but it was tough.

Re: Nik
 

WOD
Metcon (Time)
1,000 m Row Buy-In Then:
21-15-9
SDHP 95/65
Burpee to Plate 45#

time 11:25 not bad! It went better then I expected it to go.

Re: Nik
 

3:00 break yesterday

snatch,
95lbs x3
125lbs x3
135lbs x2
145lbs x1

all I had time for.

Re: Nik
 

3:00 break today

push jerk

bar x3
95lbs x3
125lbs x3
145lbs x3
165lbs x1

Re: Nik
 

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


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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x2
135lbs x2
285lbs x2
305lbs x2

solid reps. last rep was tough but good.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
30 DU's
15 Med Ball Sit-Ups (hold OH) 20/14
1 Rope Climb


8 rounds 41 reps.

Re: Nik
 

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


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

Re: Nik
 

WOD
Back Squat (3 RM)
Take 10 sets to find 3RM
30 min

135lbs x3
235lbs x3
285lbs x3
305lbs x3
235lbs x3
235lbs x3
235lbs x3
235lbs x3
235lbs x3
235lbs x3

not bad. Glad to get 3 at 305. The rest was just fun.

Re: Nik
 

WOD
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
20-18-16-14-12-10-8-6-4-2
Strict Pull-Ups
HR Push-Ups
200 m Med Ball Run 20/14
20 min cap


20:00 DNF I got to the set of 2 pullups when timed out.

Re: Nik
 

10:00 break

dead lift

135lbs x3
185lbs x1
235lbs x1
285lbs x1
315lbs x3

not bad. Getting better.

Re: Nik
 

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


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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
315lbs x1

not bad, a bit slow but form was solid.

Re: Nik
 

10:00 break

light snach tech work 95lbs

seated strict ring muscle up tech

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
7 Burpees
34' DB Lunge 45/35

8 round 7reps

Re: Nik
 

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


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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
315lbs x1

not bad, last rep slow and need to push my knees out more but still ok, just need them out more. They were not caved in just not out as far as I want.

Re: Nik
 

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


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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
315lbs x1

not bad, all lifts solid.

Re: Nik
 

3:00 break

muscle snatch

bar x3
75lbs x1
95lbs x1
105lbs x1
115lbs x1
125lbs x1

snatch

95lbs x1
105lbs x1
115lbs x1
125lbs x1
135lbs xf

ran out of time, the last rep I was on my toes.

Re: Nik
 

10:00 break

snatch balance

bar x3
75lbs x3
95lbs x1
125lbs x1
145lbs x push press

not great for, more snatch grip push jerk to OHS. Need to work on confidence going under the bar.

Re: Nik
 

clean x1front squat x1, split jerk x1
185lbs x5 sets

Re: Nik
 

3:00 break

OHS skill work

seated MU skill work

Re: Nik
 

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


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

Re: Nik
 

WOD
Metcon (Time)
100 DU's
30 Alt. DB Power Snatches 55/45
75 DU's
30 ALt DB PS
50 DU's
30 Alt DBPS


time 13:58

Re: Nik
 

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


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

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 HSPU
200 m Run
1 Rope Climb

7 rounds 5 reps.

Re: Nik
 

Nice way to end the week! :)

Re: Nik
 

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


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

Re: Nik
 

[QUOTE=Vickie Ellickson;1263942]Nice way to end the week! :)[/QUOTE]

Vickie!!! Hey! Well I took last week completely off so i needed to do something!!

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 14
50 T2B
40 Wall Balls 20/14
30 Power Cleans 95/75

110 reps. Not good. i am coming off a migraine head ache and am not up to it. But I'm glad I did it.