Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups

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
320lbs x2+1fail

not bad, up 5lbs, failed the third rep.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups

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
 

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

time
5:30

last times
4:19
3:55
3:36PR
4:19
4:18
5:53
5:56
6:27
6:16
6:40
6:50
7:00


thrusters broke after 21, the 15, was 2/3/5/5, the 9 was 5/4. Shoulder still not right.

Re: Nik
 

yesterday

WOD
24 minutes
Metcon (4 Rounds for reps)
4 Rounds

2:00 Row for Calories
2:00 DU's for reps
2:00 Rest
(total reps for each round)

round 1 125
round 2 126
round 3 125
round 4 125

total 501

paced out to maintain rounds.

Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups

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
320lbs x1

not bad, hard and I had to focus on knees out on the last rep, but solid rep. I am itching to go heavier. but I will stay here for the week and if all is well, I'll go up next week.

Re: Nik
 

Metcon (Time)
3 Rounds

400m Run
12 SDHP 95/65
12 T2B


time 9:58

Re: Nik
 

3:00 Break


snatch skill work with bar


6 sets 5 reps

working on form, bar close, full ext, fast under the bar.

Re: Nik
 

10:00 break

front squat

bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1

went fine, but I'm tired today.

Re: Nik
 

rest day work

full cleans

3 x 135lbs
3 x 165lbs
3 x 185lbs

(not feeling it here)

bar MU work

3 x 10 situps with 45lbs plate over head.

Re: Nik
 

How do you find Bar Muscle ups? There still nowhere near as easy as ring muscle ups for me, think it's all the c2b pull ups makes me kip out of time on them.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
10 kipping HSPUs

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
 

[QUOTE=Scott Jenkins;1259133]How do you find Bar Muscle ups? There still nowhere near as easy as ring muscle ups for me, think it's all the c2b pull ups makes me kip out of time on them.[/QUOTE]

same here on the timing, plus the BF kip is a totally different body position, like everything else, always something to work on.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
10 kipping HSPUs

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
320lbs x1

easy. I am tired today, I had a terrible night, but the squats were easy.

Re: Nik
 

power elizabeth

21,15,9

power clean 135
ring dips

7:10

Re: Nik
 

10:00 break

squat

bat x3
135lbs x1
235lbs x1
285lbs x1
325lbs x1

up 5lbs from last week.

Tomorrow I will front squat, thurs, deadlift if it does not conflict with the workout, friday lighter squat for reps.

Re: Nik
 

Metcon
Metcon (Distance)
18 min

1:30 Row For DISTANCE
3 Min Rest

*add distance for all 4 rounds for your score

total 1626 m

eh, I'm not a great rower, but I have to say i gave it my all.

Re: Nik
 

3:00 break

EMOM for 10:00min

3 strict chin ups with 53lbs

Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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

front squat

bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1
255lbs x1

easy, more in the tank.

Re: Nik
 

Metcon
Metcon (Time)
10 RFT

12 Burpees
12 Pull-ups

*20 min cap


time
15:30

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
C2B pullups
kipping HSPUs


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
 

AMRAP in 20:00

400m run
50 air squats

4 rounds.

easy work, I had the 5:30 am class and there was only one guy, so I ''did'' the workout with him to keep him going. Had it for more, but stayed with him to keep him motivated.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
325lbs x2

not to bad, second rep was good, but right knee came in so I stopped.

Re: Nik
 

lunch break, light snatch work, and light snatch pulls. My shoulders, lats, arm are wrecked from Wednesday.


4 sets 10 reps
weighted situps with 45lbs plate over head.

Re: Nik
 

3:00 break

rolled glutes and hip flexers

Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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
335lbs x1

easy work.

Re: Nik
 

Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
5 Thrusters 95/65
7 Hang Power Snatch 95/65
10 SDHP 95/65



6 rounds 1 rep

not great.

Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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
136lbs x1
235lbs x1
285lbs x1
335lbs x2

second rep a little rough.

Re: Nik
 

WOD
35 min
Bench Press (3x3x3x3x3x3x3)

115lbs x3
115lbs x3
135lbs x3
135lbs x3
145lbs x3
155lbs x3
175lbs x3
185lbs x3

not bad. I was minding my shoulder. Still sore, but ok.

Re: Nik
 

10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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
136lbs x1
235lbs x1
285lbs x1
335lbs x1

easy enough. Happy with it going back up.

Re: Nik
 

WOD
Scale to complet in 8-13 min
Metcon (Time)
500m Row Buy in
Then 5 Rounds of Cindy
5 Pull up
10 Push ups
15 Air Squat

500m Row Cash out

time 8:32

sprinted that!! Fun work.

Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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
Front Squat (3x3x3x3x3x3x3)

135lbs x3
155lbs x3
175lbs x3
195lbs x3
115lbs x3
135lbs x3
155lbs x3

10lbs pr there, also it was easy work. I generally don't PR a PR so I planned the reps and took the win.

Re: Nik
 

20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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