Re: Nik
 

[QUOTE=Vickie Ellickson;1124168]Weak dude...where's your commitment...? You've only worked on your body FOUR times today. :p[/QUOTE]

Yeah come on Nik, deload week is over !!

Re: Nik
 

Your deload week may be over, but mine is starting today. I guess I need one of these before I start my next phase of training.

Re: Nik
 

[QUOTE=Jeffrey Hensley;1124712]Your deload week may be over, but mine is starting today. I guess I need one of these before I start my next phase of training.[/QUOTE]

Follow the program, it is tough on deload week but worth it. I focused on my metcon.

Re: Nik
 

10:00 break
5/3/1 squats....finally!

135 lbs x5
185 lbs x5
235 lbs x5
305 lbs (138k) x5

340 lbs (154k) x1

all I had time for in the singles.

all reps fine, least set tough and on the third set i had to focus on the knees out. Hip flexers sore for some reason but ok. I should have gone for a sixth rep, but did not. Still I'm happy, I hit my number.

Re: Nik
 

LIFT
Snatch
Rx - 6 x 1 rep (75% of 1RM)

did not get that far, I was warming it up and my back was a little tight so I skipped it other then the warm up.

WOD
5 rounds for time of:
5 Deadlift (100 / 70 kg)
20 Squats
5 Handstand Push-ups

Deads done at 102k( 225 lbs) dead stop each rep, not touch and go, but fast steady reps.

time 7:43

all unbroken squats the hardest and a bit slow due to the squats this morning.

Re: Nik
 

Like the look at that 5-rounder, more so than our KB snatch box jump workout tonight.

Re: Nik
 

[QUOTE=Scott Jenkins;1125000]Like the look at that 5-rounder, more so than our KB snatch box jump workout tonight.[/QUOTE]

Yea, I may have to change the box jumps as my left heels is giving me fits and left groin a bit sore too. I will see how it warms up though.

The 5 rounder was fun as easily unbroken. You would love it!

Re: Nik
 

A.M. warm up
10 HSPUs
30 GHDs
30 back ext
10 HSPUs
30 ab mat sit ups
30 squats
10 HSPUs
30 push ups
10 close over hand dead hangs
10 ring false grip chest to ring pull ups

kicking drills
rolled my back 2:00 min
rolled piriformis 2:00 min a side
rolled hip flexers 2:00min

Re: Nik
 

10:00 break

daily squat

135lbs x1
185lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs(161k)

all good, last rep slow and I had to fight my knees out but solid lift.

Re: Nik
 

press

bar x3
75lbs x3
95lbs x3
125lbs x3
130lbs(59k) x3 x3 x3

bench press
135lbs x3
185lbs x3
215lbs(98k) x3 x3 x3

press was tough, bench was alot easier then I expected.

Complete 4 Rounds:
Max Reps Push Press @ 155lbs (70k)
30 double unders

Rest 60 seconds between rounds.

1. 6 reps
2. 8 reps
3. 7 reps
4. 8 reps

All good, DUs were good today, set 2 and 3 unbroken.

I was not going to box jump and was going to sub DUs for that. But when it came up to snatching the KB I was having trouble snatching the 1.5 and did not try the 2 pood. So I bombed the CM2 workout. :mad: