Re: Nik
 

A.M. warmup

3 rounds

10 deadhang pullups(wide C2B, close over hand, close under hand)
10 GHDs
10 back ext
10 abmatt situps
10 squats
10HSPUs


30 pushups. ( did theses seperate because Monday I have small local comp)

there is a team(of 4) comp monday for memorial day. I am on a team with 3 girls. 2 people working at one time of 400,300,200,100, squats, situps, pushups, pullups.

Re: Nik
 

KILL THAT COMPETITION NIK and do all the pull ups yourself :rofl:

Re: Nik
 

[QUOTE=Scott Jenkins;1062942]KILL THAT COMPETITION NIK and do all the pull ups yourself :rofl:[/QUOTE]

Yea, I'm thinking that. Either that or I kust go and let the girls take turns trading off. I was thinking of a cindy type set up. Then everything stays fresh. (if that is allowed)

Re: Nik
 

[QUOTE=Nik Nichols;1062945]Yea, I'm thinking that. Either that or I kust go and let the girls take turns trading off. I was thinking of a cindy type set up. Then everything stays fresh. (if that is allowed)[/QUOTE]

Not enough pull ups in the Cindy set up for you. I think you should hit a big set of pull ups then let the girls have a small set each while you recover and go hard again. Same on the other exercises , just give each person there rep ranges depending on how good they are at that particular one.

Re: Nik
 

[QUOTE=Scott Jenkins;1062955]Not enough pull ups in the Cindy set up for you. I think you should hit a big set of pull ups then let the girls have a small set each while you recover and go hard again. Same on the other exercises , just give each person there rep ranges depending on how good they are at that particular one.[/QUOTE]

Excelent advice. I will talk to them and plan it out. I'm not sure how we are supose to go at it though. So it may be straight through. But I am with you on them picking up small sets wile I rest and hit the big sets.

Re: Nik
 

10:00 break
squats
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all good.

Couch stretch with band 1:00min a side
ham stretch with band 1:00min per side
rolled glutes 1:00min a side.

Re: Nik
 

deadlift
115lbs x3
165lbs x3
205lbs x3
240lbs x3
265lbs x3
285lbs(129k) x3

this was more to just do some deads. My big dead lift will be thursday.


As many rounds as possible in 10 minutes of:
1 Rope Climb
3 Power Snatch (61 / 43 kg) I used 140lbs(63k)
30 Double-unders

3 rounds even

Power snatches were the thing. I was missing alot. and breaking on them. They were all singles.
First round was f/1/1/1,
second f/f/1/f/1/1
third rounds f/1/1/1

I am a bit bummed at it. I expected more. BUt as Brady pointed out, my max squat snatch is 155lbs. So I was up there for me. Still I though I would be better.

Re: Nik
 

3:00 break
2 weighted underhand dead hang pullups on the min for 10 min with 53lbs(24k) KB

plus I few kipping HSPUs to get the feel of it. Boo.

Re: Nik
 

A.M. warm up
20 reps all

C2B kipping pullups, 19/1 ( hands slipped on the last rep.)
OHSs with bar
abmatt situps with 25lbs over head
pushups

GHDs with 10lbs plate. Use the plate to tuch the ground and tuch your toes.
back ext 25lbs

HSPUs 11/10 inside the 36in standard. (no kip)

Re: Nik
 

10:00 break

roll

rolled my back 3:00min
rolled my glutes 3:00min a side
ball in knee pit 3:00min on the left sode, 2:00min on the right.