Re: Nik
 

[QUOTE=Scott Jenkins;1262947]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.[/QUOTE]

yea, I just need to get my lifts back up a bit more. But I am working on hem now and a couple of weekness for next year.

Re: Nik
 

Taking a bit of a ''rest''day today. i will get some work in. But i will train tomorrow too. And murph with a vest on monday.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
30 DU'S
3 DL 255/165
1 Rope Climb


weight 185lbs, I took it light as I am tired from yesterday.

8 rounds 33 reps.

Re: Nik
 

Sat

clean workout

Monday, was Murph with a weight vest.

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
 

WOD
Metcon (Time)
5 RFT
10 Plate Burpees 45/25
10 HR Push-Ups
15 Sit-Ups w/Plate OH 45/25

time was 15 something. I didn't go hard as I did it this morning with the only girl that came to the new 6:30am class, so I did the workout wit her and just paced her to keep her going.

Re: Nik
 

power snatch

3 reps per set

95lbs x3
95lbs x3
95lbs x3
115lbs x3
115lbs x3
135lbs x3

Handstand walk practice.

that is the most I have snatched sense my shoulder trouble.

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
 

Saterdays workout

WOD
Metcon (Time)
5 RFT
20 DU's
15 Wall Balls 20/14
9 Pull-Ups

time 9:16 all unbroken pullups and wall ball,. Took to long picking up the ball though. But its getting better.

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 x1

not bad as tired as I am today.

Re: Nik
 

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups


this time
6 rounds 112 reps
pull ups 27,17,17,17,17,17


last time
6 runs(same as last time, pr run on nicole is 7runs)
pullups 25,20,21,20,20,10= 116 total reps

not bad but not a pr, happy, almost ripped my left palm.

Re: Nik
 

10:00 break

squat

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

Re: Nik
 

yesterday

WOD
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Alternating Pistols
Hand Release Push-Up (HRPU) (no quad touch)
Wall Balls 20/14


time 8:44 pretty solid I think.

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
 

WOD
Metcon (Time)
25 DU's
21 Box Jumps 24/20
21 Hang Power Cleans 135/95
25 DU's
15 Box Jumps
15 Hang Power Cleans
25 DU's
9 Box Jumps
9 Hang Power Cleans
20 min cap


time 10:04

Cleans were slow, But good pace on everything else.

Re: Nik
 

3:00 break

Bar MU skill work. right elbow a little sore but ok.

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

dead lift

bar x10
135lbs x3
185lbs x3
235lbs x3
285lbs x1
305lbs x1

tough on the last one but solid.

Re: Nik
 

WOD
Metcon (Time)
5 RFT
10 HSPU
20 Med Ball Sit-Ups 20/14
34 Foot Med Ball OH Lunges (length of rig)
20 min cap




Time 11:04

first 3 rounds HSPUs unbroken, 4th set 9+1, last set 1/4/5. Easy wokout all about the HSPUs.

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 x1

form good, it was a little hard after yesterday but solid.

Re: Nik
 

WOD
Metcon (Time)
4 RFT
100 Single Unders
50 Air Squats



time 8:15

easy friday quad burner.

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
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad. I am real tired today so I was glad to get this done.

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
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

WOD
Metcon (Time)
4 RFT
400 m Run
10 Pull-Ups
34 Ft Walking Lunges (length of rig)


time 9:53

happy with the sub 10:00

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
5 HSPU
10 Sit-Ups
30 DU's


11 rounds 15 reps

Good workout, I had a solid pace, some sets of DUs broke but not bad.

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
 

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


tired today. I cant shake it!

Re: Nik
 

dead lift x3

bar x10
135lbs x3
185lbs x3
225lbs x3
255lbs x3
275lbs x3
310lbs x3
275lbs x3
275lbs x3
275lbs x3
275lbs x3

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 x1

all good. Legs felt weak dropping into the last rep but held fine.

Re: Nik
 

WOD
Metcon (Time)
3 RFT
400m Run
10 Hang Power Snatches 95/65
Cool Down


time 8:43

not bad, I just dont run fast.

Re: Nik
 

Weightlifting
Bench Press (3 RM)
Take 10 sets of 3 to find a 3 Rep

95lbs x3
135lbs x3
165lbs x3
185lbs x3
205lbs x3
215lbs x2
185lbs x3
135lbs x3
135lbs x13

not a pr but up 20lbs from last time.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x2(first rep i went forward)
235lbs x1
285lbs x1
315lbs x1

not bad today!!

Re: Nik
 

10:00 break

dead lift
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad.

Re: Nik
 

yesterday

WOD
Metcon (Time)
21-15-9
Hang Squat Clean 115/75
Pull-Ups

time

7:36

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