Re: Nik
 

10:00 break

30 reps all
pullups
push ups
situps
squats

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
 

10:00 break, squat

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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1/2 (fail)

Re: Nik
 

10/30/2017
Metcon (Time)
6 RFT
200m Run
25 Ab mat Situps
10 Push up's


time 14:13 situps with a 20lbs med ball

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


10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

went good today.

Re: Nik
 

10:00 break


squat

bar x3
135lbs x3
195lbs x2
235lbs x2
290lbs x2

rough 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


10:00 break

Front squat

bar x3
135lbs x2
165lbs x2
185lbs x2
215lbs x2
235lbs x2

Re: Nik
 

10:00 break

squat

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

Re: Nik
 

snatch

bar x3
95lbs x3 singles
115lbs x3 singles
125lbs x3 singles
135lbs x3 singles
145lbs x2 singles
155lbs x2 singles (few misses here) needed to jump harder and be faster under 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

Re: Nik
 

11/16/2017
Metcon (Time)
3 RFT
600m Run
16 Deadlift 225/155
60 DU's


time 19:20

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



11/28/2017
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
15 Over Head Squat 95/65
30 DUs

6 rounds 4 reps

OHSs unbroken. Happy with that.

Re: Nik
 

11/29/2017
Metcon (AMRAP - Rounds)


Every 2:00min For 20:00
7 Thrusters 65/45
7 Pull Ups
7 Burpees

10 rounds done easy under 1:00min a round.

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



11/30/2017
Metcon (AMRAP - Reps)
AMRAP 10:00
3 SDHP 53/35
3 HR Push Ups
6 SDHP 53/35
6 HR Push Ups
9 SDHP
9 HR Push Ups
12 SDHP 53/35
12 HR Push Ups
Adding 3 Reps per Round

Score 148 reps but I did HSPU's instead of reg push ups. That's the set of 18 complete and 22 reps into the set of 21.

Re: Nik
 

12/01/2017
Metcon (Time)
27,24,21,18,15,12,9,6,3 Reps for Time
Double unders
Abmat Sit ups

11:14 with GHD sit ups


the 4 rounds
1
2 ring MU's
6 HSPU's
8 HSC with two 35lbs dumbbells

not timed.

Re: Nik
 

12/04/2017
Metcon (Time)
Randy on the Run
5 RFT
400m Run
15 Power Snatch 65/45


time 16:37

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
 

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


10:00 break

squat

bar x5
135lbs x5
185lbs x5
205lbs x11

Re: Nik
 

12/19/2017
Metcon (Time)
27 SDHP 53/35
54 DU's
24 SDHP
48 DU's
21 SDHP
42 DU's
18 SDHP
36 DU's
15 SDHP's
30 DU's
12 SDHP's
24 DU's
9 SDHP's
18 DU's
6 SDHP's
12 DU's
3 SDHP's
6 DU's


time 12:43

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

12/20/2017
Metcon (Time)
500M Row Buy In,
100 HR Push Up's
50 Bent Over Rows 55/35 pound Dumbbells
Yes, Two Dumbbells.


time 10:50


then
wallball set
10, 15.20,15,10

unbroken sets reast as needed, not timed.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

1. Snatch Balance: 3,2,2,1,1,1. Work up to a heavy ish single but not heavy enough where you’ll miss.

95lbs x3
115lbs x2
115lbs x2
125lbs x1
135lbs x1
135lbs x1

2. Power Snatch + Snatch: (1+1) x 5. Pick a medium weight and hit for all 5 sets. Focus is on consistency and speed!

95lbs x1
115lbs x3
125lbs x2

light today, active recovery.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

hard today. but the last reps was better then the 285

Re: Nik
 

yesterday

Snatch

95lbs x3
115lbs x3
135lbs x5
165lbs x alot, stayed here and did rep after rep, some misses.



today

squat

bar x3
135lbs x3
185lbs x3
235lbs x 8

Stopped at 8 reps as it felt sloppy today.

Re: Nik
 

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1


01/09/2018
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
5 Push Up's
10 Pull Ups
15 Air Squat's


11 Rounds 13 reps

Re: Nik
 

01/11/2018
Metcon (Time)
21 Dead Lift 225/155
21 Ring Dip
400m Run
15 Dead Lift 225/155
15 Ring Dip
400m Run
9 Dead Lift 225/155
9 Ring Dip
400m Run


time 11:19

Deads slow but unbroken, dips broken but fast. Run was ok.

Re: Nik
 

01/12/2018
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
10 Hang Power Snatch 85/65
5 Bar Over Burpee

score 7 rounds 5 reps


Snatches unbroken, burpees the hard part.

Re: Nik
 

Dead Lift
135lbs x3
185lbs x3
225lbs x3
245lbs x3
265lbs x9

Re: Nik
 

Yesterday,

Power snatch
115lbs x3
115lbs x3
135lbs x3 x3 x3 x3 x3

Bar Muscle up work.

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
 

01/23/2018
Metcon (Time)
10,9,8,7,6,5,4,3,2,1 Reps
HSPU's
Hang Power Clean 115/75

time 7:08

Re: Nik
 

yesterday

hang clean, hang clean from below the knee, clean from the floor

115lbs 2 sets
125lbs x2 sets
145lbs x5 sets

bench press

185lbs x3 x3 x3

Re: Nik
 

10:00 break

squat

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

last rep was rough, first time squatting in 4 weeks after messing up my back.

Re: Nik
 

02/12/2018
Metcon (Time)
6,5,4,3,2,1

Power Clean 185/125
Ring Muscle Up

13:33 with 165lbs. my back didn't like the 185 today. i need to get back on training the MU's again.


30 GHD's
30 Back Ext

10 Strict C2B 6 in a row, then singles
20 BF Kip

Re: Nik
 

20 reps all
GHDs
Back ext
Squat
push up
kipping pull up's

Rolled
trap
Shoulder
Glute
hip flexer
back
shoulder

stretch
calf
couch stretch
hip stretch on box

Re: Nik
 

02/13/2018
Metcon (Time)
6 RFT
200m Run
34 Feet walking Lunges with 55/35 Dumbbells
10 DB Push Press

time 16:38

with 45lbs DB's

Re: Nik
 

02/14/2018
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:00
30 DU's
10 Dead Lift 225/155

Score: 6 rounds even

30 GHD sit ups
30 back ext
10 strict Pull Up's