Re: Nik
 

[QUOTE=Scott Jenkins;1059450]Yes super strong pull ups as usual Nik, you definately made up for the running on them.[/QUOTE]

It was fun, I liked it. Gotta get my foot well so I'm 100% though.

Re: Nik
 

rest day

front squat
bar x3
185lbs x2
225lbs x2
235lbs x2
235lbs x2
235lbs(106.5k)x2
all easy, second rep dipped a little but no threat of missing.

800m run @ 4:03 I was testing a theory on the heel. Starting off it hurt but the further I went it eased up some. I hope running helps, we will see in time.

couch stretch with band 2:00min a side
ham stretch 2:00min a side
calf stretch 2:00min a side( left heel hurt on this)

4 min shoulder stretch with band.

Re: Nik
 

A.M. warmup
30 reps all
GHDs
back ext
pushups
abmatt situps
squats

deadhang pullups in 10s
wide C2B
close over hand
close underhand

12 reps HSPUs

Re: Nik
 

10:00 break
daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1 ( got destracted and almost did'nt do the lift. but dropped in and had to fight out of the hole. Still a good solid rep, just slow.

couch stretch foot on wall 2:00min a side.

Re: Nik
 

A) Weighted Pullups
•in 10 Minutes find a 3 rep max
•if your still on the bands do 5 x max pullups on a lighter band than you usually use in the WODs (2 mins rest between efforts)

35lbs x3
53lbs x3
63lbs x3
70lbs(32k) x3
all sets, weights held on with and 8lbs chain.


B)30 Muscle ups for time: (time cap 5 mins)
•if you don't have muscle ups work on them if you're close or do 5 x max ring-dips

16reps at 5:00min

30 reps at 11:17
faise grip MUs most in a set was 3 reps a few time. First time doing MUs in 3 weeks. I felt it.

C) For time:
•50 Kettlebell Swings (32kg/16kg)
•Run 1000m
•50 Pressups

time 11:19
KB in set of 10 with a bit of a break
run was ok, really out of breath for arround 400m then got my breathing ok and I was able to push into it more. Heel sore, but not as bad as yesterday.

pushups 30/10/3/2/5

Re: Nik
 

3:00 break

squat cleans

115lbs x1
165lbs x1
185lbs x1
205lbs(93k) x1x1xfx1

the fail I cought it but I was on the balls of my feet so I dumped it. I probably could have saved it but did'nt want to fight for a bad rep.

Re: Nik
 

A.M. warmup
30 reps all
GHDs
Back ext
abmatt situps
pushups
squats

deadhang pullups in sets of 10
Wide c2b
close over hand
close under hand


12 reps HSPUs

felt good today.

Heel is sore but not as bad. I will wisper(it may be on the mend?!)

back is a little figuged I figure fronm the KB and cleans yesterday. But not bad, just feeling it.

Re: Nik
 

10:00 break

daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1(felt the heel a bit here)
320lbs(145k) x1 slow but solid. Heel fine.

Oh, I got on the scale last night right after dinner and I am down 5lbs(2k) or more. So the 320lbs being slow is ok. I am alot lighter then when I first started doing it. I was over 180lbs, like 183lbs(83k).


Feeling good.

Re: Nik
 

Deadlift 5-5-5-5-5-5

165lbs x5
255lbs x5
305lbs x5
325lbs x5
325lbs(147.2k)x5

deads felt heavy so Idid'nt push past the 325lbs.

AMRAP in 11 Minutes of:
•11 Overbox burpees (24/20")
•11 Pullups

6 rounds, 3 burpees

The ''box'' I used was our bench for bench press, the height was right, but it is narrow and I was able to clear it no problem.

Re: Nik
 

Strong deads and a real good time on the amrap Nik, well done, all pull ups unbroken I presume.