Re: Nik
 

3:00 break
super sump groin mobility stretch 3:00min a side

rolled glutes 3:00min a side.

Re: Nik
 

A.M. warm up

30 rounds
10GHDs
10 back ext
10 abmatt situps
10 squats
10 C2B kipping pullups
10 HSPUs


3 sets of 10 pushups.

Finally was able to get the 3 sets of 10 HSPUs. I skipped the reg pushups till after the warm up to try to make sure I got the HSPUs.

rolled shoulders 1:00min a side
rolled my back 2:00 min.

Re: Nik
 

10:00 break
daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1
done in 6;00min.

The last rep was hard, I stalled and had to push out of it . My hams and glutes are real sore and have been this week, That and I'm a little light.

Re: Nik
 

Deadlift 3-3-3 (NO DROPPING EVERY REP) Dead stop reset each rep.
185lbs x3
185lbs x3
235lbs x3
285lbs x3
305lbs x3
335lbs x3
335lbs x3
335lbs(151k) x3

4 Rounds for time of: (time cap 16 minutes)
•15 Overhead Squats (45/25kg) 100lbs
•12 Bar Hop Burpees
•12 K2E

time 13:39
slow, OHS unbroken but slow
burpees slow as burpees are.

K2E round one and 2 unbroken, I did an extra rep on second round as I regripped in the air and did'nt hit my knees to elbow.
last round 6 and 6 I regripped and never let go of the bar.

OHS hard after the dead lift.

Re: Nik
 

3:00 break

Power clean, front squat, split jerk, reps, 1-3-1
115lbs
135lbs
165lbs (missed the jerk, it went forward and I dumped it)
165lbs
185lbs
185lbs(84k)

Re: Nik
 

Looks like a solid day Nik! Good work on the heavy deads! Really nice work on the barbell complexes!

Re: Nik
 

Great work Nik, a lot of people did not finish in that time cap and unbroken OHS is hard work.

Re: Nik
 

[QUOTE=Milton Brisson;1067628]Looks like a solid day Nik! Good work on the heavy deads! Really nice work on the barbell complexes![/QUOTE]
Thanks Milt, not fast enough, but getting there, I love oly work, I'm just not great at it, so I love the complexes, fun work, and good skill stuff.

[QUOTE=Scott Jenkins;1067639]Great work Nik, a lot of people did not finish in that time cap and unbroken OHS is hard work.[/QUOTE]

Man the OHS after the deads were HARD, but in that burning quad way. I was a bit unstable over head, but not to bad, it slowed me down, I couldn't go real fast on the squat. I'd hit about 5 fast and slow down from there. I had to fight for the last few rep each round. Fighting the ''want'' to put the bar down.

Ok I'm in on helen abd see how the foot hold. I will try to run easy and carefull on it and get through the workout. Heel is still sore.

Re: Nik
 

A.M. warm up
3 rounds 10 reps
GHDs
back ext
abmatt situps
squats
deadhang pullups, wide C2B, close over hand, close under hand
HSPUs, 10/10/9
pushups

Re: Nik
 

10:00 break
daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all felt really good. The last rep was the best this week, really happy. No stall, smooth out of the hole.

Come on Helen!