Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
312 and 1/2 x1

yea on the last rep, I put a 2.5 on one side and a 5 on the other. Still it went well. I didn't even notice!

Re: Nik
 

lunch was snatch work.

muscle snatch from floor: 3 sets x 2 reps

hang snatch+snatch balance+ohs: 1+1+1 x 4 sets

snatch: work up to 5 singles….going heavier each set. work on technique and speed. work on keeping the bar as close to the body as you can.

snatch deadlifts: 3 sets x 3 reps. deadlift the bar thru the positions, no pause taking it to the high hang. HEAVY! which means about 5-10% heavier that best snatch.

Re: Nik
 

3:00 break

splits on wall 3:00min
squat on wall pushing knees out 2:00min

shoulder stretch
arm in ''sling'' 1:00min a side
bully stretch 1:00min a side

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
rolled hip flexers 1:00min a side

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
7 Deadlifts 225/155
14 Box Jumps 30/24


6 rounds 16 reps. 30in box jumps are some work. I'm not real fast at that height but I found a good pace to keep moving. Deads all unbroken.

Re: Nik
 

yesterday

30 Ring MUs

Lost track of the time. I ripped my right wrist a bit.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
235lbs x3
285lbs x3

last set was rough, I'm thinking it was because of the deads from yesterday. But either way it was rough.

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
rolled hip flexers 1:00min a side

Re: Nik
 

10:00 break

squat

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

a bit of a grind but ok.

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
rolled hip flexers 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1

stoped there. last reps was real hard, I have a ''kink'' in my back like a rib is out of alignment.

Re: Nik
 

yesterday

WOD
Metcon (AMRAP - Rounds)
EMOM 15
2 Push Press 135/95
2 Push Jerks 135/95

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
rolled hip flexers 1:00min a side

Re: Nik
 

WOD
Metcon (4 Rounds for reps)
4 Rounds
1:00 Max AIR SQUATS
0:10 rest
1:00 Max PULL-UPS
0:10 rest
1:00 Max SIT-UPS
0:10 rest
1:00 Max HR PUSH-UPS(no quad touch)
0:10 rest

426 TOTAL REPS

Re: Nik
 

WOD
Metcon (Time)
21-15-9
Deadlift 225
Box Jumps 30/24

6:26

not to bad, broke the set of 15 on the deads only.

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
rolled hip flexers 1:00min a side


10 sets of 3 reps strict HSPU's



WOD
Metcon (Distance)
2:00 Max Distance Row
Rest minimum of 5 min
2:00 Max Distance Row
Rest minimum of 5 min
2:00 Max Distance Row
Rest minimum of 5 min


520 first round
521 second round
519 last round

Happy enough, not great distance, but consistent distance.

Re: Nik
 

EMOM 6 T2B

just getting volume

''volks waggon'' DUs 10,20,30,40,50,40,30,20,10

time 9:15 no misses


hang snatch with 95lbs

hang power clean up to 165 for 3, back is tired from yesterday so I didn't go heavier.

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
rolled hip flexers 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
235lbs x8

I wanted 10 but I got sloppy so I stopped.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
10 Hang Power Snatch 95/65
10 Overhead Squats
10 Power Cleans
10 SDHP


2 rounds 35reps. 5 reps short of 3 rounds. I felt sluggish and tired and I got head rushy at the end. I think it is the heat, I think I over did it in the heat this weekend and I'm feeling it still.

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
rolled hip flexers 1:00min a side

Re: Nik
 

WOD
Metcon (Time)
100 Bench Presses 135/95
50 Dumbbell Bench Presses 45/35
25:00 Min Cap


23:55

broke at 5 reps from the beginning. I wanted to make sure I didnt hit fatigue. DB bench was 10/10/8/7/5/5/10

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
rolled hip flexers 1:00min a side



WOD
Metcon (Time)
50-40-30-20-10
KB Swings 53/35
DU's

time 14:02, dragging. First set unbroken then it fell apart. It was ok, just rested to long and broke KB swings to 10 pretty much the rest. Not great, but not bad.

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
rolled hip flexers 1:00min a side

Re: Nik
 

WOD
Metcon (AMRAP - Reps)
AMRAP 10
Back Squat 135/95
Every time you break, run 200 meters

79 reps

4 rounds 22/19/18/20

paced out,not to bad. I did not go to fatigue.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
200 m Run
5 Ring Dips
10 DB Snatches 55/45

7 rounds even, fun workout.

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
rolled hip flexers 1:00min a side

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
rolled hip flexers 1:00min a side

Re: Nik
 

WOD
5 RFT: Metcon (Time)
10 Power Cleans 135/95
10 Burpees

12:32

Re: Nik
 

3:00 break

light front squat

bar x3
135lbs x2
185lbs x3

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
rolled hip flexers 1:00min a side

Re: Nik
 

10:00 BREAK

SQUAT

bar x3
135lbs x3
235lbs x3
285lbs x1

no time for more 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
rolled hip flexers 1:00min a side

Re: Nik
 

10:00 break

squat

bar x5
135lbs x5
185lbs x5
235lbs x6

a little active recovery.

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
rolled hip flexers 1:00min a side

Re: Nik
 

10:00 break
stretches
hip stretch leg on box, 2:00 min a side
couch stretch with band 2:00 min a side
ham stretch leg on box 2:00 min a side

Re: Nik
 

WOD
Metcon (AMRAP - Reps)
AMRAP 7
*Ascendung Ladder Rounds*
3 Thrusters 95/65
3 Chest To Bar....
add 3 reps every round for 7 minutes



85 reps total 2 no reps on C2B

Re: Nik
 

3:00 break

front squat


bar x3
135lbs x3
185lbs x2
215lbs x1
235lbs x1

Re: Nik
 

10:00 break

dead lift

135lbs x3
235lbs x3
285lbs x3

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
rolled hip flexers 1:00min a side