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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Matt Nicoll 02-22-2013 10:52 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1141093]Great looking day Nik, I maxed yesterday on HSPU with 14 (strict hand width etc), hope to build that up to 20, think 15 strict is my best.

Woop woop on the squat tweak , sounds good, feet closer = more torque as long as your comfortable there.[/QUOTE]

Yeah I second that Scott, I made tweeks to my squat, started to keep my feet straighter which meant the additional torque I generated meant more stability - power..and a few new PR's since changing from slightly feet out stance..

Nik Nichols 02-22-2013 01:07 PM

Re: Nik
 
[QUOTE=Matt Nicoll;1141105]Yeah I second that Scott, I made tweeks to my squat, started to keep my feet straighter which meant the additional torque I generated meant more stability - power..and a few new PR's since changing from slightly feet out stance..[/QUOTE]

Exactly. There are different forms for different people, we just got to figure out what for works best.

Nik Nichols 02-22-2013 01:10 PM

Re: Nik
 
Dead lift
135lbs x3
225lbs x1x1
255lbs x1
275lbs x1
305lbs x1
325lbs x1
345lbs x1
365lbs x1xf

I tweaked my foot work today and that is all I could hit, the second rep at 365 just did not go.


bench press
135lbs x3
185lbs x3
205lbs x3
230lbs x3 x3 x3

bench is better not a problem.

Nik Nichols 02-22-2013 02:53 PM

Re: Nik
 
3:00 break

FUN

4 reps HSPUs on the min for 10 min

sets went 4,4,4,4,4,4,4,4,4,10 for 46 total reps.

Really happy with that. Thats after deads and bench 3 hourws ago. No real fatigue wile I was doing it. The last set was just a go time effort.

Scott Jenkins 02-24-2013 04:40 AM

Re: Nik
 
[QUOTE=Nik Nichols;1141233]3:00 break

FUN

4 reps HSPUs on the min for 10 min

sets went 4,4,4,4,4,4,4,4,4,10 for 46 total reps.

Really happy with that. Thats after deads and bench 3 hourws ago. No real fatigue wile I was doing it. The last set was just a go time effort.[/QUOTE]

Move to 6 reps on the minute immediately! ;) With that 10 at the end it shows you have 4 too easy Nik. Either than or put your hands on 10k plates and keep the numbers at 4.

Nik Nichols 02-25-2013 08:21 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1141636]Move to 6 reps on the minute immediately! ;) With that 10 at the end it shows you have 4 too easy Nik. Either than or put your hands on 10k plates and keep the numbers at 4.[/QUOTE]

I was thinking of the plates, I have NOT worked that at all. I can not do a full HSPU yet. I know it just needs work.

Nik Nichols 02-25-2013 08:28 AM

Re: Nik
 
Rough morning.

I only had a little time so.

10 GHDs
10 back ext
10 HSPUs
10 C2B dead hangs
10 squats
10 ab mat situps
10 push ups

deload squat

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

Nik Nichols 02-25-2013 12:37 PM

Re: Nik
 
EMOM for 10 mins

4 reps HSPUs hands raise 1 3/4inches ( hands on 2x6s)

total 4 reps

good fatigued at the end, I was going to shoot for more then 4 reps on the last set and did 4 and 1/2 reps, ended on my head.

EMOM for 10 mins

weighted close, over hand dead hangs with 24k/53lbs KB

pretty easy, it has been a wile for weighted pullups and my left by and elbow felt it alot but ok.


walked a mile.

Nik Nichols 02-25-2013 03:54 PM

Re: Nik
 
3:00 break

power clean and jerk with 135lbs
reps
1,2,3,4,5

all I had time for or I'd have kept going.

Scott Jenkins 02-26-2013 01:42 AM

Re: Nik
 
I see the raised hands HSPU in there Nik, you can move on to 5's now. We need to stick with them for a month or so then have a re-test on max normal ones.


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