Re: Nik
 

WOD
10RFT: Metcon (Time)
20 DU's
10 sit ups
5 Box Jumps 24/20

8:05

fast work.

Re: Nik
 

"Randy"

75 pound Power snatch, 75 reps for time.


time 6:31

last time 6:32
last time 8:28
last time 10:23
last last time 11:04


Ha! 1 second pr! I'll take it!

went well.
sets were
15,10,10,10,10,5,5,10

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

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
 

500m row 1:48

bench x3

up to 205 for 3
215 x2 and a fail.

Re: Nik
 

10:00 break
squat

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


hard today, but good.

Re: Nik
 

yesterday

3RFT: Metcon (Time)
10 Squat Cleans 135/95
200 m Run

time 8:16

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 x1
185lbs x1
235lbs x1
285lbs x1
305lbs x2
305lbs x2

fun, last rep last set was real work, I enjoyed it.

Re: Nik
 

snatch

hang snatch
95lbs x2
95lbs x2

full snatch
95lbs x1
95lbs x1
115lbs x1
125lbs x1
135lbs x1



WOD
Metcon (Time)
500 m Row
40 SDHP 70/55
30 HSPU
20 Strict Pull-Ups
10 T2B
400 m Run

time 14:08

Re: Nik
 

10:00 break

full clean

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

all I had time for, which sucked, it was going really well and I wanted more reps at the 205.

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 x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1

eh.

Re: Nik
 

hang snatch

bar x3
75lbs x3
95lbs x3
95lbs x3
95lbs x3


bar Mu work inbetween sets.


WOD
Metcon (Time)
5RFT
5 Ring Dips
15 Med Ball Sit-Ups 20/14
25 HR Push-Ups

time 12:55

4 no reps on push ups as i didn't lock out at the top.

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
185lbs x1
235lbs x1
285lbs x1
320lbs x1

felt good.

Re: Nik
 

WOD
Metcon (Time)
400 m Run Buy-In then
4RFT
10 Shoulder to Overhead 95/65
10 Toes to Bar
400 m Run Cash-Out
15 min cap

time 9:01

not bad. Broke the 3rd t2b and last set of t2b.

Re: Nik
 

WOD
Metcon (Time)
21-18-15-12-9-6-3
Wall Ball Shots 20/14
Pull-Ups


time 9:10 Not bad, shoulders smoked from the T2B yesterday.

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
 

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
 

yesterday

5 RFT

7 dead lift at 275lbs
25 air squats
7 HSPUs

time 12:29

paced and unbroken. Feeling a bit tired and sorry for myself and didn't push to hard today.

Re: Nik
 

10:00 break

squat

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

tough after yesterdays deads, but ok.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
12 Box Jumps 30/24
9 Power Snatches 115/80
6 C2B Pull-Ups

5 rounds 3 reps. Snatches in singles.

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
 

no metcon today

hang squat cleans
115lbs x3
135lbs x3
165lbs x2
175lbs x2
185lbs x2
190lbs xfxfx1

not bad, shoulders a little fatigued from yesterday but solid work.

bar MU work. Not good, again shoulder dead

a little hand stand walk work.

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
 

power clean+ STRICT military press: 1+10
PERFORM 3 SETS

75lbs x10
80lbs x10
85lbs x10

Re: Nik
 

tempo pause snatch pulls: take 10 sec to get to all positions on the way up….10 seconds on the way down. that is 1 set….complete 3 sets. use medium weight and use good technique. pause at 1″ from the floor, 1 “below the knee, 1” above the knee, hang aka launch, the down position, high hang. this is 1 rep. i want 3 reps x 3 sets. be smart with weight selection. check and maintain your positions.


all done with 135lbs

Metcon (Time)
1k meter Row Buy-in then:
3 Rounds of
12 Push Jerks 155/105
15 T2B

done with 95lbs
time 12:23

feeling tired and beat up. 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

I have a migraine today and I'm on meds and wont be working out as it makes me dopey.

Re: Nik
 

WOD
Back Squat (1 RM)

135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1
330lbs x1

Take 15 minutes to find 1 Rep Max then perform the reps below
Back Squat (5x65% of 1 RM, 5x75%, AMRAP @ 85%)

235lbs x5
265lbs x5
280lbs x6

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
Metcon (AMRAP - Rounds and Reps)
AMRAP 18
30 Push Jerks 115/80
30 Box Jumps 24/20
30 SDHP 53/35
30 T2B


1 round 100 reps

grind this was. Two misses on sumos because i didn't touch the ground.

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
185lbs x1
235lbs x1
285lbs x1
320lbs x1

first think I have done from wednessday. I have been really tired lately. That and I have a pain behind my right shoulder blade. Trying to get back.

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

3 strict pullups every 30 seconds for 10 sets.

Re: Nik
 

WOD
A: Metcon (Time)
50 Clean and Jerks 135/95
12 Min Cap

time 9:53

pretty much singles.



*5 Min Break Before Part B
B: Metcon (AMRAP - Rounds)
EMOM 10
5 T2B

done and easy.

Re: Nik
 

Metcon (Time)
30-24-18-12
Goblet Squats 70/53
200 m Run


time 9:20

Re: Nik
 

WOD
Metcon (Time)
Chipper
75 Wall Ball Shots 20/14
60 SDHP 53/35
45 DB Snatches 55/45
30 C2B Pull-Ups

time 17:32

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