Re: Nik
 

WOD
Metcon (Time)
100 DU Buy-In THEN:
4RFT
10 C2B Pull-Ups
10 Alt DB Snatch 55/35


time 9:12

DUs broken at first, C2B broken as well. Not bad, but not as good as it could have been.

Re: Nik
 

rest day today, I have been stretching and rolling. I did a little work on hand walking. But not much.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break

dead lift, dead stop reset each rep.

135lbs x3
185lbs x3
235lbs x3
285lbs x3
305lbs x3

not bad.

Re: Nik
 

WOD
Metcon (Time)
6 RFT
7 Front Squat 155/95
200 m Run

11:09

I ran slow. Kicking myself now.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
3 Squat Clean 135/95
3 T2B
6 Squat Clean
6 T2B
9 Squat Clean
9 T2B etc....for 12 min


rounds

set of 15 done 8 reps into the 18's

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

legs tired from yesterday.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
5 HSPU
10 Box Jumps 24/20
20 Double Unders

6 rounds 7 reps. all good. Dus were broke a bit and the box jumps were to 30 inch. HSPUs on 25lbs plates and an abmatt.

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

I have backed off a bit to drill form and my legs are tired at the moment.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

easy, felt good.

Re: Nik
 

WOD
Metcon (Time)
500 m Row
500 Singe Unders
800 m Run


time 9:29

felt pretty good through out. Few misses on the singles at first, broke at 300, then finished.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

not to bad. I am real tired today, bad night last night. The last rep I went forward and had to sit in the hole till I settled, and then squat out.

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 Ring Dips
50 DU's
20 Sit-Ups

time 9:32

DUs broken but dips unbroken.

Re: Nik
 

10:00 break

dead lift

bar x5
135lbs x3
185lbs x3
235lbs x3
285lbs x0

couldn't move it. I don't know, maybe my back, maybe I'm tired. I don't know.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
5 SDHP 95/65
10 HR Push-Up

10 set 2 reps. Not to bad.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad.

Re: Nik
 

yesterday

WOD
Metcon (Time)
1,000 m Row Buy In, THEN:
4 RFT
15 DL 185/115
15 Box Jumps 24/20


time 11:58

box jumps tough.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

rest day fun


5 rounds for time

3 power cleans 165lbs
1 hand stand walk 6 feet

time 5:23

HSwalk weak today. Shoulders are really tired this week.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

FPR (Time)
3 Rounds for Time of:
10-29-13
Front Squats 155/105
DU's
HSPU

time:17:38, not bad, I am just really tired this week. It showed on today's workout.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x2

not bad, second rep, knee started to come in. No belt or lifters.

Re: Nik
 

WOD
4RFT: Metcon (Time)
5 Bear Complex's 135/85
200 m Run


time 11:49, no real fire today. it wasn't bad, but I did not pick up the bar soon enough after reps.

Re: Nik
 

yesterday

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
2 Power Cleans 95/65
10 DU's
4 Power Cleans
10 DU's...etc
add 2 reps per round until time runs out


8 rounds 3 reps

that means I got the set of 16reps done and 3 reps into the 18.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
05-20-2016 02:18 PM

Re: Nik
 

yesterday

dead lift

bar x10
135lbs x3
185lbs x3
235lbs x3
285lbs x3
305lbs x3

not bad, getting better.

Re: Nik
 

Annie Walks (Time)
For time:
50 DU's
50 Sit-Ups
5 Wall-Walks

40 DU's
40 Sit-Ups
4 Wall-Walks

30 DU's
30 Sit-Ups
3 Wall-Walks

20 DU's
20 Sit-Ups
2 Wall-Walks

10 DU's
10 Sit-Ups
1 Wall-Walk


time 9:19

fun, though I had stumbles on the set of 50 and 40.

Re: Nik
 

10:00 break

strict press

bar x10
75lbs x3
95lbs x3
95lbs x3
95lbs x3

Re: Nik
 

How's the training going lately Nik? From what I can see your enjoying it more lately.

Re: Nik
 

10:00 break

roll and stretch. Today is suppose to be my rest day, but i may do a little workout.

Re: Nik
 

[QUOTE=Scott Jenkins;1262933]How's the training going lately Nik? From what I can see your enjoying it more lately.[/QUOTE]

Thanks Scott, It is going good, though I am down on body weight by 10lbs. So I am trying to build up my lifts. But I feel better and am able to hit the workouts harder.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
2 KBS 70/53
2 Pull-Ups
4 KBS
4 Pull-Ups....etc
Add 2 reps per round for 12 minutes


got the set of 16 done, 23reps into the 18s

took to long transitioning.

Re: Nik
 

[QUOTE=Nik Nichols;1262934]Thanks Scott, It is going good, though I am down on body weight by 10lbs. So I am trying to build up my lifts. But I feel better and am able to hit the workouts harder.[/QUOTE]

Yes the bodyweight is hard to hang onto, being strong when your a bit lighter though that works well on the bodyweight stuff which you kill anyway.