Re: Nik
 

[QUOTE=Scott Jenkins;1142440]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.[/QUOTE]

Will do, I want to get higher though. Maybe next week I'll add more, that gives me this week to get use to this height.

Re: Nik
 

A.m. warm up

Really short as I was on the phone with family drama.

20 GHDs
20 back ext
10 HSPUs hands on boards

10 squats with bar.

Re: Nik
 

[QUOTE=Nik Nichols;1142470]Will do, I want to get higher though. Maybe next week I'll add more, that gives me this week to get use to this height.[/QUOTE]

Just watch out for the neck strain when you get really high, found myself craning my head right back last week to get another rep and not being able to turn my neck right for a day.

Re: Nik
 

[QUOTE=Scott Jenkins;1142521]Just watch out for the neck strain when you get really high, found myself craning my head right back last week to get another rep and not being able to turn my neck right for a day.[/QUOTE]

Will do. Good point there. I will watch it.

Re: Nik
 

10:00 break

delaod 5/3/1 squat

135lbs x5
185lbs x5
235lbs x5
285lbs x3

all easy and good solid sets. Real happy with it as a deload.

Re: Nik
 

LIFT
Snatch
Rx - 6 x 1 rep (80% of 1RM)

75lbs x2
95lbs x3
115lbs x2
135lbs x1xfxfx1x1x1x1
140lbs xfx1

actually snatches were ok, yea I had misses but it was all technique.


WOD
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Burpees

time 5:58

Fun workout. Metcon was pretty good for me. All unbroken and smooth.

Re: Nik
 

3:00 break
power clean x2

135lbs x2
165lbs x2
185lbs x2
205lbs(193k) x1xf

missed my second reps, I was not fast on the second rep. All I had time for or I'd have gone for it again.

Re: Nik
 

That's fast work on the metcon and finding it comfortable is great. Lets hope you can put the health issue behind you and crack on with it soon Nik.

Re: Nik
 

[QUOTE=Nik Nichols;1140110]Thanks, I had hoped you saw that little metcon in there.

I am trying. I try to AT LEAST hit two metcons a week but I get hungry for it.[/QUOTE]

Two metons per week is a fine number. You stay on the safe side of over-training, and keep the glycolitic engine purring that way. Of course, you can always do the EMOM and muscular endurance-based workouts, like the rope climb and HSPU work. Those don't usually end up getting that breathy, and you get one of the main benefits of CF metcons. If you feel like working your conditioning more, you can always throw in a moderate intensity run to up the cardio volume without adding a ton of stress. Of course, that will hurt your lifts, so I can see where it wouldn't be a first choice.

Good to see the lifts back at full strength. The deload week comes at a good time for you. You had some aches and pains, but were still making progress. You should be strong on the other side of the rest period.

Re: Nik
 

[QUOTE=Nik Nichols;1142629]
WOD
7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Burpees

time 5:58

Fun workout. Metcon was pretty good for me. All unbroken and smooth.[/QUOTE]

I thought you had done the mainsite metcon at first! That would have beaten Hendrens time!

Still great time on it thought.