Re: Nik
 

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


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

Re: Nik
 

WOD
Metcon (No Measure)
Bench Press
5x70%, 3x80%, 1x90%
From estimated 1 RM or true 1RM, take the above percentages and complete the reps

155lbs x5
185lbs x3
195lbs x3

Metcon (1 Rounds for reps)
Max Hand Release Push-Ups

46 reps


back squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
5 Front Squats 135/95
10 AbMat Sit-Ups
15 DU's

9 rounds 8 reps

not to bad. I tripped on two sets of DUs but other then that unbroken.

Re: Nik
 

yesterday

WEIGHTLIFTING PROGRAM:
1. BARSKI snatch: 3 reps at mid thigh and no straps, Work up to 70% of best snatch. Perform 5 sets.

all at 95lbs

2. Snatch balance no dip: 3 sets x 2 reps. Medium weight. Hold in bottom for 2 sec. of each squat.

95lbs

3. snatch balance with a dip: 3 sets x 1 rep…..heavy….try to beat your best snatch

up to 135lbs with one miss

4. snatch push press: 3 sets x 3 reps….increase weight each set.

up to 125lbs

Re: Nik
 

25 strict pullups in sets of 5.

Re: Nik
 

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


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

Re: Nik
 

A.M. warm up

3 set 10 reps

pullups
push ups
situps
squats

Re: Nik
 

just some clean work.

135lbs x5
185lbs x5
195lbs x5

not bad. It got better as I went.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1

that's all. It felt terrible so I stopped.

Re: Nik
 

yesterday

WOD
Metcon (AMRAP - Reps)
AMRAP 8
3 Power Snatch 115/85
3 Wall Throw Sit-Ups 20/14
Add 3 reps every round to both movements


75 reps

not happy with my reset, almost all singles because i was to lazy to recover the bar and touch and go.

Re: Nik
 

10:00 break

high hang snatch

bar x5
75lbs x3
75lbs x3
75lbs x3

high hang clean
75lbs x3
95lbs x3
95lbs x3

hang clean with redip to the knees continues reps 5x5x5 with a 3,2,1 go rest.

working on speed under the bar, pulling myself under.

Re: Nik
 

am warm up
30 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

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

Re: Nik
 

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


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

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
EMOM 12
5 Dumbbell Shoulder Presses 55/45
3 Burpees
Double DB's

I used 35's.

Re: Nik
 

WOD
Metcon (Time)
Weight: 135/95
10 Squat Clean
100 DU's
8 Squat Cleans
80 DU's
6 Squat Cleans
60 DU's
4 Squat Cleans
40 DU's
2 Squat Cleans
20 DU's


time 11:11 DUs were rough.

Re: Nik
 

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


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

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
500 m Row then:
9 Burpee Box Jumps 20"
6 Hang Power Clean 155/105


4 rounds 11 reps

broke the first set of cleans only.

Re: Nik
 

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


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

Re: Nik
 

WOD
Metcon (Time)
30-20-10
SDHP 70/53
Deadlift 185/135
Box Jumps 24/20
20:00 Min Cap


time 9:21

broke the deads up to set of 10,to pace it a bit. The rest unbroken, box jumps not fast bot steady.

Re: Nik
 

WOD
4 RFT: Metcon (Time)
12 Thrusters 95/65
9 Pull-Ups
200 m Run


time 8:27

unbroken, slow on the transition from the run to the bar.

Re: Nik
 

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

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

Re: Nik
 

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

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

Re: Nik
 

power elizabeth

21,15,9

power clean 135
ring dips


time, 7:03


last time, 7:10

Re: Nik
 

3:00 BREAK

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1

Went ok today. last rep a bit hard, but doable.

Re: Nik
 

WOD
Metcon (AMRAP - Reps)
AMRAP 14
1:00 Max Burpees
1:00 Max Sit-Ups
Alternate for 14 mins, total reps is your score

score 267, I had no heart for this.

Re: Nik
 

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

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

3 set 5 reps strict HSPU's

Re: Nik
 

Barski snatch: hang 3 reps. work up to 76% -82% for 5 sets.

set 1: 105lbs
set 2: 105lbs
set 3: 110lbs
set 4: 110lbs
set 5: 110lbs

I felt like I get the trick of pulluing under the bar with my shoulders. It fet smooth and faster.


snatch push press+ohs: 5+3, 4+2, 3+2+, 2+1, 1+1, choose the weight.

snatch high pulls: get acceleration on bar: 3 sets x 3, 2, 1 reps….start at 85%x3, 90%x2x2,

110lbs x3
135lbs x2
155lbs x2

still trying to pull under with the shoulders.

Re: Nik
 

Warm-up
Butt Kicks
Over the Hurdle to Walking TT THEN
600 m Run
Roman Soliders
Walking High Knee Holds
Karaokes
S'Lunge w/ Dbl Reach
Pass Throughs


WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
50 Wall Ball Buy In
Then:
12 Deadlifts 185/135
12 Bar Over Burpees



Score 3 rounds 20 reps.


Cool Down
Foam Roll Entire Posterior Chain
Hip Smash w/Lacrosse Ball
Spinal Twist


after skill work

EMOM for 6 min
5 kipping HSPU's

easy work. Worked on speed.

Re: Nik
 

20 reps

GHDs
back ext
squats

1:00min each
rolled back
rolled glutes
rolled hip flexers
couch stretch on wall.

Re: Nik
 

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

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 18
30 Thrusters 95/65
30 Box Jumps 24/20
30 T2B
400 m Run

1 round, 83 reps

2 no reps on T2B. (hard to no rep myself here) slow today, no gas in the tank.

Re: Nik
 

yesterdays workout


WOD
9RFT: Metcon (Time)
24 Hand Release Push-Ups
8 Deadlifts 215/135

time:17:22

deads unbroken, pushups in sets with short break. Last round i did 28 reps on pushups, I wasn't sure if I was at 20 or 24 reps so I did an extra 4 reps.

Re: Nik
 

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

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

WOD
Metcon (AMRAP - Rounds)
7 Rounds
Every 3 minutes conplete:
400 m Run
12 T2B
Rest remaining 3 minutes

done. T2B were 8 and singles to save my shoulders.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1
315lbs x1

felt hard but good. Slow controlled decent.

Re: Nik
 

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

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

WOD
Metcon (Time)
4 RFT
400 m Run
2 Rope Climbs
15 Box Jumps 30/24
20:00 Cap

time:15:36

Re: Nik
 

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

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

squat

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

Re: Nik
 

yesterday

I worked on bar muscle ups trying to get them back again.

3 set 5 reps with black band
3 set 5 reps green band.

Went well,

Hand stand walk practice.