Re: Nik
 

10:00 break

16min of hip leg streching

wall squat(back on floor feet on wall)2min
hip streching with foot on wall and lunging fassion, 2min each side
sitting on feet shin streching, 2 min each side
calf streching 2 min each
han strech (heel on bench) 2 min each

Getting ready for Grace. No extras till after.

Re: Nik
 

DAY TWENTY-FOUR
Buy-in: Coach Boz OHS warm-up + Burgener warm-up

603 WOD: “Grace”. 30 reps for time, clean and jerk (135#/95#). Scale weight all the way down to PVC, as needed. Post load and time to comments.

Cash out: KTE (knees to elbows) skill work. Perform 15-20 KTEs, at your own pace. Break them up as needed. Focus on contracting your lats, closing your shoulder and bringing your torso more horizontal to get your K’s closer to your E’s.

''Grace''
30 power clean and jerk for time
time 5:42
last time 7:06
last last time 11:33


So that was great fun. I got 10reps straight through. Clean breath jerk rest form the bottom which was regrip and go.

Then it was 3/5,3,3,3,3,3. Felt really good. I can be faster by shaving thos breaks but I'm stoked with the workout.

I guess my current program is really helping.

Re: Nik
 

I forgot to post on the toe to bar which was good and not fast. I worked form, that was a good tip on the workout. I did the second swing at the bottom.

I also did a slow 800m jog with Brady after.

Re: Nik
 

Massive PR Nik, I told you it was coming, bring on the veg!! :pepper::broc:

Re: Nik
 

[QUOTE=Scott Jenkins;874033]Massive PR Nik, I told you it was coming, bring on the veg!! :pepper::broc:[/QUOTE]

Thanks Scott, it really was a good effort. I'm really happy with it. That is just getting better and faster. No new form or anything. That is just getting better all across the board.


I tell you I fell down after. I steped back away from the bar and my legs gave way. I was on the grond and let out a bit of a yell at the pain in my quads. But recovered pretty well.

Re: Nik
 

3:00 break

2reps every min for 10min
weighted deadhang pullups with 45lbs plate and chain.

Re: Nik
 

Got concerned when I saw an email update saying something was wrong with your wife. Sorry I've been absent from here, but my new job doesn't afford me as much time on the boards. I am glad to hear your wife is doing better. I'll add her to my list in morning prayers. She's lucky to have a guy like you standing by her.

Re: Nik
 

Awesome work on Grace, Nik!! :super:

Re: Nik
 

Awesome job on grace Nik!! Massive pr bud!:pepper: glad to see the new program is paying off!

Re: Nik
 

SWEET PR NIK!!!!! <happydance>:pepper:

Re: Nik
 

[QUOTE=Camille Lore;874063]Got concerned when I saw an email update saying something was wrong with your wife. Sorry I've been absent from here, but my new job doesn't afford me as much time on the boards. I am glad to hear your wife is doing better. I'll add her to my list in morning prayers. She's lucky to have a guy like you standing by her.[/QUOTE]

Thank you so much. I hope to be a good guy for her. She is doing fine now, still not up to 100% but doing good.

I will have to send you a message with the details.

Re: Nik
 

[QUOTE=Laurie Smith;874075]Awesome work on Grace, Nik!! :super:[/QUOTE]
Thank you , it was good. I haven't pushed that hard in a wile.
[QUOTE=Ernie Guevara;874086]Awesome job on grace Nik!! Massive pr bud!:pepper: glad to see the new program is paying off![/QUOTE]
I was wondering how it would work. I was telling Brady today will be a good test. I'm glad it went well. It gives me evidence that I'm not just spinning my wheels.
[QUOTE=Shannon Mullens;874093]SWEET PR NIK!!!!! <happydance>:pepper:[/QUOTE]

Thank you. Funny you reminded me of something. When I got up after I did a victory leap, Brady called it a burpee jump!!HAHAHA.

Re: Nik
 

A.M. warm up

just 30 abmatt situps with25lbs plate.

Today is a rest day for me so I'll be doing alot of streching and rolling I hope. That and get Brady through grace.

Re: Nik
 

Hows the wife doing nik? I see you got a rest day today, are u really gonna rst lol?

Re: Nik
 

[QUOTE=Ernie Guevara;874379]Hows the wife doing nik? I see you got a rest day today, are u really gonna rst lol?[/QUOTE]

Cathy is doing great. She was out all day yesterday, and over did it a bit, but she was just tired. She is back in work today. I will have to call and check in on her. Thanks for asking!


Oh as for the rest day, I'm not sure. I missed my 10:00 break, we were/are to busy and I worked through it. I will be coaching brady through Grace today, so not much at lunch.

Re: Nik
 

morning warmup was yesterdays mobility workout(102),I didn't have time for anything else.

Today I have an intresting workout. today is deads and press, but then I have to do body weight OHS 20 reps. How it works is you total up body weight x20 for me it is 3300lbs. So I can do any weight bot it has to add up to the total. For time.

So I can do 100lbs x33 kind of thing.

Re: Nik
 

[QUOTE=Nik Nichols;874774]morning warmup was yesterdays mobility workout(102),I didn't have time for anything else.

Today I have an intresting workout. today is deads and press, but then I have to do body weight OHS 20 reps. How it works is you total up body weight x20 for me it is 3300lbs. So I can do any weight bot it has to add up to the total. For time.

So I can do 100lbs x33 kind of thing.[/QUOTE]

Or 660x5 :D

Re: Nik
 

[QUOTE=Ben Moore;874775]Or 660x5 :D[/QUOTE]

I'm not you yet!!!

Though the debate is do I go heav as I can and do fewer reps but end up taking breaks, or go light to medium for me(max is 165/170I think I'll have to look) and go for a faster time?

Re: Nik
 

[QUOTE=Nik Nichols;874777]I'm not you yet!!!

Though the debate is do I go heav as I can and do fewer reps but end up taking breaks, or go light to medium for me(max is 165/170I think I'll have to look) and go for a faster time?[/QUOTE

In a previous life I'd go heavier and shorter, but for the benefit of endurance and fitness longer and lighter seems the way to go.

And at a time when I was competing as a pro in Strongman 660x5 was probably almost doable (755 max) but that was many, many moons ago, haha

Re: Nik
 

[QUOTE=Ben Moore;874779][QUOTE=Nik Nichols;874777]I'm not you yet!!!

Though the debate is do I go heav as I can and do fewer reps but end up taking breaks, or go light to medium for me(max is 165/170I think I'll have to look) and go for a faster time?[/QUOTE

In a previous life I'd go heavier and shorter, but for the benefit of endurance and fitness longer and lighter seems the way to go.

And at a time when I was competing as a pro in Strongman 660x5 was probably almost doable (755 max) but that was many, many moons ago, haha[/QUOTE]

Yea, I alwasy like to go as heavy as I can, but I end up taking big breaks and getting thrreble times and not getting a metcon effect(cardio)

I think mid weight and no or short breaks.

Re: Nik
 

Whenever these kind of workouts come up the people who choose the lower weight seem to finish first. I think you should go for 80-90lb if your goal is to get quickest time possible. If that's not too much of an issue as your not competing with anyone a better workout could be had from 100-110lb. All in all pick a weight you can knock out fluently without much balance issues.

I know I can go up and down like crazy with 80lb but with 110lb wobbles could occur, this would lose you a lot more than the mere 30lb difference, maybe a few reps.

Re: Nik
 

[QUOTE=Scott Jenkins;874817]Whenever these kind of workouts come up the people who choose the lower weight seem to finish first. I think you should go for 80-90lb if your goal is to get quickest time possible. If that's not too much of an issue as your not competing with anyone a better workout could be had from 100-110lb. All in all pick a weight you can knock out fluently without much balance issues.

I know I can go up and down like crazy with 80lb but with 110lb wobbles could occur, this would lose you a lot more than the mere 30lb difference, maybe a few reps.[/QUOTE]

That sounds good Scott. I was thinking 110, but I will warm up and see waht will hold steady. That is the general though too.

Re: Nik
 

10:00 break

Just more shoulder and hip leg streching and rolling.

Re: Nik
 

DAY TWENTY-SIX
Buy-in: Dislocates, rotational dislocates + 20 push-ups + 20 pull-ups

603 WOD

Deadlift

Set 1: 245lbs x5reps
Set 2: 225lbs x5reps
Press

Set 1: 120lbs x5
Set 2: 115lbs x5
Then…

Repeat the Long Division WOD
Overhead squat (OHS) a total of 20 x your body weight (BW), for time
Record body weight, weight on the bar and time to comments


ok total weight 3300pounds

we screwed up the reps for me. I did 35reps in 1:27 non stop with 85lbs. I thought it seemd short so I just did 10 reps for the heck of it. Come to find out I was 4 reps short which isn't a big deal.

85lbs x35 reps wasnt bad at all.

Re: Nik
 

3:00 break

30 C2B kip pullups with out stopping
3x3 High hang squat snach 85lbs

Just a little skill work.

Re: Nik
 

You should of asked me to work it all out I thought Brady had it covered. Never mind , its only 4 reps and the workout dont sound like it caused you much problems anyhow. Getting stronger on the lifting Nik.

Re: Nik
 

[QUOTE=Scott Jenkins;875092]You should of asked me to work it all out I thought Brady had it covered. Never mind , its only 4 reps and the workout dont sound like it caused you much problems anyhow. Getting stronger on the lifting Nik.[/QUOTE]

Na it was a minor workout at that weight. We added it up on the fly. UU+I was doing my reps and it donned on me that brady told me to do less then 33reps and I was using less then 100lbs, No big deal really.

Re: Nik
 

DAY TWENTY-SEVEN
Buy-in: 3 easy rounds of “Cindy”, 5 pull-ups, 10 push-ups, 15 squats

603 PTP

Deadlift

Set 1: 250lbs x5reps(easy)
Set 2: 130lbs x5reps(easy)
Press

Set 1: 125lbs x5reps(HARD but got it)
Set 2: 105lbs x5reps easier
Cash out: 3 rounds for time of Run 400M + 21 air squats + 14 kettlebell swings (24K/16K) + 7 burpees

KB was a 40pound DB

time 10:57 Runs were the weak point. Running after burpees was hard to get my breathing. Everything else unbroken, Running unbroken but slower then I'd have liked. No real breaks, no 321go, just hit it.

Re: Nik
 

Great work today Nik and glad you got those 5 shoulder presses at 125lb, your 1rm must of gone up after all the work. The metcon sounds nasty and breathy.

Oh yes, you will be shocked, I am ill and feel like I might not be able to train tomorrow, I have trained before with bad colds or flu but this time my whole body is just aching so much. Anyway just tell me to suck it up!! :D

Re: Nik
 

[QUOTE=Scott Jenkins;875231]Great work today Nik and glad you got those 5 shoulder presses at 125lb, your 1rm must of gone up after all the work. The metcon sounds nasty and breathy.

Oh yes, you will be shocked, I am ill and feel like I might not be able to train tomorrow, I have trained before with bad colds or flu but this time my whole body is just aching so much. Anyway just tell me to suck it up!! :D[/QUOTE]

Yea the press is really getting challenging now. I expect my 1 reps is up, but like the program said, I will wait befor I 1 rep.

Man that sucks you are feeling sick. Drink lots of water and eat well. Poor Martin is sick too, bit of a cold. You have my prayers for a fast recovery. I'll check your log now.

Oh that metcon was ok except the run right after the burpees. I just couldn't breath at first, like at least 100m just struggeling not to walk, then I could breath at the turn and it was slow running, everything else was fine.

Re: Nik
 

Thanks Nik, hope Martin is feeling better. I still feel like being sick every time I smell food but managed to get to work today. My lunch is trout and spinach, yum yum, usually I would wolf that down.

Re: Nik
 

[QUOTE=Scott Jenkins;875732]Thanks Nik, hope Martin is feeling better. I still feel like being sick every time I smell food but managed to get to work today. My lunch is trout and spinach, yum yum, usually I would wolf that down.[/QUOTE]

Well, I hope you get past it soon. Martin seems a bit better today, still has a bit of a cough, but doing good. He is such a little trooper.

Man your trout sounds so much better then my ham!! You are right ''yum''. So are you going to try to train? Or are you still down.

Re: Nik
 

[QUOTE=Nik Nichols;875751]Well, I hope you get past it soon. Martin seems a bit better today, still has a bit of a cough, but doing good. He is such a little trooper.

Man your trout sounds so much better then my ham!! You are right ''yum''. So are you going to try to train? Or are you still down.[/QUOTE]

yes I remember, Martin always fights hard against illness, thats good news.

I will be training today, just going to not eat for about 3 hours beforehand as that's the only way I wont feel constantly sick. Its making me real crazy as it takes me so long to get my weight up and then BOOM, a little stomach bug and I lose 7lb!! strength work was going good as well.

Re: Nik
 

[QUOTE=Scott Jenkins;875755]yes I remember, Martin always fights hard against illness, thats good news.

I will be training today, just going to not eat for about 3 hours beforehand as that's the only way I wont feel constantly sick. Its making me real crazy as it takes me so long to get my weight up and then BOOM, a little stomach bug and I lose 7lb!! strength work was going good as well.[/QUOTE]

Eh I never worried about loosing weight when I'm sick, that weight seems to come back on real quick for me. If I was to loose that 7pounds, in a day or two I'd pick it right back up.

Re: Nik
 

[QUOTE=Nik Nichols;875756]Eh I never worried about loosing weight when I'm sick, that weight seems to come back on real quick for me. If I was to loose that 7pounds, in a day or two I'd pick it right back up.[/QUOTE]

Well Im going to eat a pile of 'Whatever I want' when the appetite comes back to help that out, some huge sausage and bacon in french bread or something similar.

Re: Nik
 

10:00 mobility workout #106

hip streches 5 min each side. Not to bad

Hollow rock right knee up 50 in a row
left knee up 17, then the rest
hollow rock both legs straight hands overhead Broke in 3 sets

Hollow rock was a killer, my abs are tore up now.

Re: Nik
 

[QUOTE=Nik Nichols;875804]10:00 mobility workout #106

hip streches 5 min each side. Not to bad

Hollow rock right knee up 50 in a row
left knee up 17, then the rest
hollow rock both legs straight hands overhead Broke in 3 sets

Hollow rock was a killer, my abs are tore up now.[/QUOTE]

Hollow Rock is a highly under-estimated exercise, I hit 9 x 20 second holds and they are in pieces.

Re: Nik
 

[QUOTE=Scott Jenkins;875825]Hollow Rock is a highly under-estimated exercise, I hit 9 x 20 second holds and they are in pieces.[/QUOTE]

Man that is right!! It really tore me up today, it is harder then GHDs in my opinion.

Re: Nik
 

DAY TWENTY-NINE
Buy-in: Dynamic warm-up drills. Figure out roughly 50 feet (about 15 meters), perform each drill up and back (except the last).

Walking on heels
Walking on toes
High knees (jogging, pick your knee up high with each step)
Butt kicks (jogging, kick yourself in the butt with each step)
Side shuffle
Skip forwards
Skip backwards
Inchworms with push-up x 5
603 PTP

Deadlift

Set 1: 255lbs x5
Set 2: 230lbs x5
Press

Set 1: 130lbsx3reps (couldn't get it past my chin for the 4th rep, the workout calls for 3to5 reps so I'm still ok on the program, getting close to stalling on the press)
Set 2: 115lbs x5reps
Cash out: Run an easy 400m. Then, run a max effort 400m. Write down your 400m time, and note whether it’s a PR. You’ll need this later in the week.

time 1:27, I did it last time in 1:30something it was in the 30's I'll check and repost.

edit, I was wrong, I was 1second slower then last time of 1:26

Re: Nik
 

Your workouts are looking pretty interesting.