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

plus 50 abmatt situps with 10lbs plate behind head, unbroken.

Re: Nik
 

10:00 break

snatch

burgener warm up with bar

95lbs x3
105lbs x1
115lbs x1
125lbs x1
135lbs x1
140lbs x1

it got better as I went. More in the tank. Happy with it for the time I had.

Re: Nik
 

yesterday

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
200 m Run
10 Power Snatches 75/65

5 rounds 200m run 6 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
 

10:00 break

squat

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

last two sets really tough today.

Re: Nik
 

clean and jerk

bar x3
135lbs x1
155lbs x1
165lbs x1
185lbs x1
205lbs x1

prd the clean and jerk 5lbs. It felt easy and I had more, but i don't pr a pr.


threshold training

WOD
Metcon (AMRAP - Reps)
30 Seconds work/30 sec rest for 12 minutes:
Box Jumps 24/20
Hand Release Push-Ups
For each exercise in a given minute you must go hard for 30 seconds and rest the remainder of the minute (so 30 seconds) alternating every minute between the 2 movements.


total score 185

box jumps:11,12,14,12,14,15
push ups:19,21,20,19,16,16

box jumps got better as I went.

Re: Nik
 

WOD
7RFT: Metcon (Time)
20 DU's
15 Burpees to a 6" target
Target will be 6" above the fingertips when arms are stretched overhead on rig



time: 13:20

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
 

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

plus 100 abmatt situps with 10lbs plate behind head,

Re: Nik
 

10:00 break

squat

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

not great, but not bad. Coming off some stomach bug, so feeling run down. Just had to do something.

Re: Nik
 

snatch: work up to 80%x1x5 sets

bar
95lbs
110lbs for the 5 sets



rest 10 min
clean and jerk: work up to 80%x1x5.

165lbs for the 5 sets.

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 - Reps)
For 10 minutes:
30 seconds of Power Clean and Jerk 135/85
Rest 30 seconds
All out for 30 seconds....score is total successful reps of the entire movement


40 reps

not good, first two rounds fine, then I just gassed out. Still recovering from being sick I guess, though I don't like excuses.

Re: Nik
 

WOD
5RFT: Metcon (Time)
16 Single Armed DB Snatch 65/45
16 Plate Burpees

time, 18:16 alternating reps.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3
250lbs x5

Re: Nik
 

10:00 break

squat

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

good today.

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
 

yesterdays WOD
Metcon (Time)
20-18-15-12-9-6-3
Med Ball Cleans 20/14
Med Ball Sit-Ups 20/14
200 m Run
200 m Run after every round

time 15:42

Re: Nik
 

10:00 break

8 sets 5 reps
strict pulll ups, ring dips.

Re: Nik
 

WOD
Metcon (Time)
1000 m Run Buy In THEN
5RFT
10 Deadlifts 135/95
10 Front Squats 135/95
10 Shoulder to Overhead 135/95


I sacaled to 115lbs

time 19:03, took long breaks. No gas today.

Re: Nik
 

3:00 break

snatch tempo pulls: 3 sets x 3 reps……no pausing but take 4-5 sec getting to high hang. go as heavy as you can using perfect technique.

135lbs x1 set
155lbs x2 sets



clean tempo pulls: same as snatch.

155lbs x1 set
175lbs x1 set
185lbs x1 set

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
 

yesterday

5 rounds for time
200m run
20 abmatt situps
10 power clean 135

time 14:11

Re: Nik
 

10:00 break

squat

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


hard but really good.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
20 Alternating Box Pistols (single legged step ups on side of the box) 24/20
10 Push Presses 95/65


7 rounds 3 reps

fun work.

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 x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1


the reps were fine though I feel rough this morning.

Re: Nik
 

Metcon (AMRAP - Rounds)
AMRAP 10
1 set of :1 Power Clean+1 Hang Power Clean+1 Squat Clean 185/105
200 m Run

5 rounds and 1 rep and a miss on the hang. Not bad, I was running in gravel so I didn't push to hard on the run.

Re: Nik
 

WOD
8RFT: Metcon (Time)
5 HSPU
10 Med Ball Sit-Ups 20/14
15 Air Squats


time 8:27

not bad a bad little burner.

Re: Nik
 

10:00 break

squat

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


not bad.

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 (Time)
21 Pull-Ups
21 Burpees
800 m Run
15 Pull-Ups
15 Burpees
400 m Run
9 Pull-Ups
9 Burpees
200 m Run


time 12:20

Re: Nik
 

3:00 break

front squat

bar x3
135lbs x3
165lbs x3
185lbs x3
185lbs x3

middle back sore today. not sure why. Just tight.

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 x5
135lbs x5
185lbs x5
235lbs x5

taking it easy today.

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
 

yesterday

WOD
Metcon (Time)
10 Thrusters 135/95
50 DU's
8 Thrusters
40 DU's
6 Thrusters
30 DU's
4 Thrusters
20 DU's
2 Thrusters
10 DU's

time 8:44

paced this out to much, I was afraid of the heavy thrusters.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x2
185lbs x2
235lbs x2
285lbs x2
305lbs x2

felt the thrusters from yesterday but solid.

Re: Nik
 

WOD
5RFT: Metcon (Time)
10 HR Push-Ups
15 KB Swings 70/53
200 m Run

9:33

made up fro yesterdays pacing!

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