Re: Nik
 

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

rolled my back 1:00min

Re: Nik
 

WOD
CrossFit Games Open 13.4 (AMRAP - Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar

60 reps

cleans slow. They actually got better as I went.

Re: Nik
 

extras.

Bar muscle up work,
3x3 with green band.

not bad, they got better as I went, but left shoulder and elbow feeling it. Still nagging at me.

Re: Nik
 

snatch with bar only: 6-7 sets of 3 reps. all from hang.
clean and jerk: same as snatch

done, Shoulders and left elbow sore from Muscle ups. Trying to ease back into it, I hope to not make it worse as it has come along way, but it is sore.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
100 Double Unders
68' Single Arm DB OH Walking Lunge 35/25

5 rounds 40 reps.

Re: Nik
 

3:00 break

light dead lift

up to 235lbs for sets.

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
 

WOD
7RFT: Metcon (Time)
10 SDHP 95/65
10 Ring Dips

time 9:28

not bad, could have been faster.

a few sets of hand stand walks.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x2

happy with that, first time in a long time to get over 300 with reps. though the second rep was tough!!

Re: Nik
 

bar muscle up work

3 reps with black band
3 x3 with green band
2 reps with blue band.

on the blue band I had 4 misses then 2 good reps then a miss. Coming along. I expect my shoulder and elbow to be sore, but they are ok at the moment.


WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
25 Thrusters 45/35
25 Burpees
25 SDHP 45/35

3 rounds 35 reps

no real gass in the tank. Kind of drug myself through this one.

Re: Nik
 

10:00 break

squat

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

Re: Nik
 

WOD
Metcon (Time)
21-15-9
Hang Squat Clean 115/85
Chest To Bar

time 10:28

had no lung.

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
 

workout of the day

AMRAP in 8:00 min.

3x dead lift at 225lbs
5 HSPUs

score 7 rounds even

hands on 25lbs plates, head to abmatt.

Re: Nik
 

3:00 break

EMOM for 10:00min
3 strict chin ups

just getting some much needed volume in.

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
 

10:00 break

front squat

bar x3
135lbs x1
165lbs x1
185lbs x1
215lbs x1
235lbs x1
235lbs x1
235lbs x1

got better as I went.

Re: Nik
 

WOD
Metcon (Time)
"Midline Madness"
50 Knee to Elbow
50 Superman's
40 Abmatt sit ups
40 H.A.T.
30 Knee to Elbow
30 Superman's
20 Abmatt sit ups
20 H.A.T.

11:46


light snatch work

snatch + hang snatch
75lbs x1
95lbs x1
95lbs x1
105lbs x1
105lbs x1
105lbs x1

a little ring muscle up work. Coming down from the top of the dip was a bit sore on the shoulder but it went pretty well in all.

Re: Nik
 

10:00 break

squat

not good today.

bar x3
135lbs x1
235lbs x1
285lbs xf

just left it there.

Re: Nik
 

Sunday

full cleans
135lbs x3
165lbs x3
185lbs x3 ( one miss)
195lbs x3

Re: Nik
 

Monday

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 HSPU
10 Deadlifts 225/155

6 rounds 5 reps. No gas. I am trying to get sick I think. Not sure yet.

Re: Nik
 

Warm-up
2:00 Singles
Over the Hurdle
Walking TT
Lunge and Twist
Karaokes x 4
200 m Run
Roman Soldiers
Inchworm PU
2-3 min DU's
Pass Throughs
Specific Warm up
Burgener Warm-Up w/bar
Hang Power Cleans
Set up/ Pee Break



WOD
Metcon (Time)
10 RFT
30 DU's
5 Hang Power Cleans 155/95


time 17:03

all cleans unbroken but slow. Felt sorry for myself and rested to long. To worried about being sick that I ''coasted''.

Cool Down
Trap and Lat Smash
Calf Smash
Supine Calf Stretch
Core Stretch

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
 

10:00 break

just some stretches and pullups, not worth real logging.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
5 Ring Dips
10 Burpees
15 Air Squats

10 rounds 1 rep

distracted.

Re: Nik
 

WOD
Metcon (Time)
500 m Row Buy In then:
5RFT
10 Pistols
200 m Run
10 Pull-Ups

time 12:06 fun work there.

Re: Nik
 

WOD

7 RFT
30 DU's
15 box jumps 25/20
10 Hang Power Snatch 95/65

time 21:19

w
I did 75lbs on thee bar and step ups this morning. The snatch was slow cycle, I'd have liked to have cycled faster.

Re: Nik
 

extras this A.M.

50 strict toe to bar.

Re: Nik
 

bar muscle up volume band work for the shoulder.

black band x3
green band 6x3reps

clean and jerk: (1+1, 1+1, 1+1)3 these are waves. go up each wave….no misses. it would look like this as an example….but you choose the weight: 60%, 65%, 70%, 65%,70%, 75%, 70%, 75%, 80%. this is just an example.


135lbs
145lbs
155lbs

145lbs
155lbs
165lbs

155lbs
165lbs
175lbs

no misses. Not bad, could/should have gone a bit heavier. Still, fun session.

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
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
315lbs x2

tough work today, but good.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds)
EMOM 12
Alternate btwn:
5 Front Squats 185/95
10 T2B


done. I was afraid if the cleans. But fresh on a Monday, they were solid.

T2b were 5/5. last 3 sets were 5/5 singles. I fatigue fast.

Re: Nik
 

10:00 break

snatch pullups

135lbs x3
155lbs x3
175lbs x3
185lbs x3

Re: Nik
 

WOD
Metcon (Time)
21 KB Swings 70/53
200 m Run
18 KBS
200 m Run
15 KBS
200 m Run
12 KBS
200 m Run
9 KBS
200 m Run
6 KBS
200 m Run


time: 10:03

needed that kind of metcon.

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

plus 50 abmatt situps with 10lbs plate behind head, unbroken.

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

plus 50 abmatt situps with 10lbs plate behind head, unbroken.

Re: Nik
 

front squat: 3, 2, 1, 1, 1, 1, 1

bar x3
135lbs x3
165lbs x2
185lbs x1
195lbs x1
205lbs x1
225lbs x1
245lbs x1

not bad, last rep a bit tough but not bad really.

Re: Nik
 

1. snatch: (70%x1, 75%x1, 80%x1)2
95lbs
100lbs
110lbs
95lbs
100lbs
110lbs

2. clean and jerk: (70%x1+1, 75%x1+1, 80%x1+1)2
140lbs
150lbs
160lbs
140lbs
150lbs
160lbs



extras

5 sets 3 reps bar muscle up with green band(all I had time for ) going good. though, my left shoulder and elbow get sore still. But seem to be getting better.

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

50 T2B in sets of 10

Re: Nik
 

"Karen"

For time:
150 Wallball shots, 20 pound ball


time 10:32

last time 11:52

last time 10:41


able to pick it up some. This is just not my jam, but I was able to stick to the plan. Progress.