Re: Nik
 

WOD
Metcon (Time)
3 ROUNDS
30 Thrusters 65/45
12 T2B
400m Run

17:20

paced it out, slow T2B.

Re: Nik
 

A.M. warm up

25 reps all
GHDs
back ext
push ups
sit ups
squats

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

stretch and roll. Some front squat R.O.M. work with bar. Saving myself for lunch.

Re: Nik
 

WOD
Metcon (AMRAP - Reps)
Every :30 X 10:00 ( 20 Cleans)

1 Clean @ 80% of 1RM

20 reps at 180, fun work.

Re: Nik
 

[QUOTE=Nik Nichols;1255684]WOD
Metcon (AMRAP - Reps)
Every :30 X 10:00 ( 20 Cleans)

1 Clean @ 80% of 1RM

20 reps at 180, fun work.[/QUOTE]

yes that does look good... Every minute always seems like too much resting to me too, every 30 seconds is better.

Re: Nik
 

[QUOTE=Scott Jenkins;1255714]yes that does look good... Every minute always seems like too much resting to me too, every 30 seconds is better.[/QUOTE]

it was, good interval training.

Re: Nik
 

A.M. warm up

25 reps all
GHDs
back ext
push ups
sit ups
squats

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

not so good.

bar x3
135lbs x1
185lbs x1
235lbs x1
285, no go. Still nursing my back.

Re: Nik
 

08/05/15

bench

bar x10
153lbs x3
165lbs x3
185lbs x3
210lbs x5

Re: Nik
 

WOD
Metcon (Time)
10 min CAP
5-4-3-2-1
Squat Clean Thruster 135/95
50 Double Unders after each round

if you cant do DU do 50 Singles


8:25

Metcon (AMRAP - Rounds and Reps)
AMRAP 10
7 HSPU
15 HR Push ups

3 rounds 2 reps, shoulders fried, plus retooling my HSPUs.