Re: Nik
 

1. cln and jerk: 75%x1+1x2, 80%x1x2, 85%x1+1x2
2. clean pulls: 100%x3x2
3. good mornings: 3 x 8 you choose the weight. keep same pulling angle at the end of first pull.
4. toes to the bar x 25


1. weights were
170lbs
180lbs
190lbs

2. weight at 225lbs

3. wights
95lbs
115lbs
135lbs

4. T2B 11/6/3/5

Re: Nik
 

3:00 break

quick muscle up work not timed
reps were 1,2,3,5,3,2,1

rolled my right shoulder blade 2:00min
rolled right elbow top and bottom 2:00min.

Re: Nik
 

A.M. warm up

10 GHD
10 back ext
5 false grip ring chest to ring pullups
10 close over head dead hang pullups
10 ab mat situps
10 squats with the bar
10 push ups

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

feeling like I am getting sick, sore throat runny nose, feeling a bit tired. i hope it is just allergies, but feeling it today.

Re: Nik
 

5/3/1 squat
bar x3
135lbs x3
185lbs x3
235lbs x3
285lbs x3
300lbs(136k) x5+f

I went for a 6th rep, hit the bottom and that was about it. Fun rep though. Good to feel that ''I don't care how I feel I going for another rep'' feeling.

strict press

bar x10
95lbs x3
115lbs x3
125lbs x3
135lbs x3 x3 x3

145lbs f

little light on the press. but I did not press last week because the "JT" workout had my left shoulder blade hurting.

Still good over all, I was feeling rough this morning and I hit my goal of 5 reps on squat and pressed as an after though.


oh and walked a mile after.

Re: Nik
 

JT got my shoulder blade too NIk, something with the bottom of the ring dip maybe, feel it when I do muscle ups this week. Hope the allergies have cleared up.

Re: Nik
 

[QUOTE=Scott Jenkins;1169383]JT got my shoulder blade too NIk, something with the bottom of the ring dip maybe, feel it when I do muscle ups this week. Hope the allergies have cleared up.[/QUOTE]

Yea, my shoulders are better now, but last week was really painful.

Alergies are ok, really tired today and tweaked my back a bit doing muscle ups yesterday. dropped out of the rings and landed and felt a tiny little tweak. So I will be watching that today.

Re: Nik
 

A.M. warm up
30 abmat situps
30 GHDs
30 back ext
10 close over hand dead hangs
5 squats with the bar

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 1:00min a side

as I said, I tweaked my back yesterday dropping out of the rings from a muscle up and I'm sore today. So I will be watching out for that.

Really tired today, I slept good for me. but missed dinner yesterday.

Re: Nik
 

10:00 break

walked 3/4 of a mile

safety for my back. It is ok, I may squat at lunch real quick.

Re: Nik
 

[QUOTE=Nik Nichols;1169552]10:00 break

walked 3/4 of a mile

safety for my back. It is ok, I may squat at lunch real quick.[/QUOTE]

All it takes is one 600+ squat vid and off you go... :D

Re: Nik
 

[QUOTE=Vickie Ellickson;1169559]All it takes is one 600+ squat vid and off you go... :D[/QUOTE]

HAHAHA yep you are dead right!! Still looking forward to it but I will be real careful with it though.