Re: Nik
 

5/3/1

deadlift

115lbs x3
205lbs x1
275lbs x1
325lbs x1
355lbs(161k) x1
380lbs xfxf just did'nt have the fire for it today.

AMRAP in 10:00

2 squat clean and jerk @ 75k(165lbs)
1 rope climb

6 rounds even

cleans were slow. Like I said, I just did'nt have the fire today. I know it is from not eating enough the last few days and bad sleep.

Still I gave it all I had.

finisher 10 HSPUs

Re: Nik
 

3:00 break

DU practice 2:00

Deadhang muscle ups

Slow MUs. The reps was a slow deadhang and slow as I could back down through the negitive and hang in the false grip at the bottom.

The two set or 2 reps same way to hang in false grip and pull into another deadhang Mu.

10 reps total.


Oh side note. I got to wondering about diet and just as I finished lunch I decided to get on the scale and I am down 8lbs(4k). This week I haven't been eating enough and a little last week. So I know I need to get my eating back up and I know I'll feel better and stronger.

Re: Nik
 

daily squat
bar x5
115lbs x3
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

ok today. Still trying to eat. I am distracted today, alot going on. Still I hit the 320, that is all that matters.

Re: Nik
 

Time to go get some meat in you Nik. Sometimes when you feel you need to get the calories in I will just go for it with some not paleo pasta, good to have a rampage on the food to get the energy back now and again.

Re: Nik
 

[QUOTE=Scott Jenkins;1050311]Time to go get some meat in you Nik. Sometimes when you feel you need to get the calories in I will just go for it with some not paleo pasta, good to have a rampage on the food to get the energy back now and again.[/QUOTE]

Yea, I'm working on it. Being good Friday it was a fast, but today is all out.

I got some good work in yesterday, I just now got a chance to post up.

Friday, April 6, 2012



--------------------------------------------------------------------------------

LIFT
Deadlift - 1 x 5 reps (go up 2-5 kg from last week)
Level 1 - 3 x 5 reps (go up 2-5 kg from last week)
Deadlift I hit a set of 5 deadstop deadlift @ 150k(330lbs)


WOD
For time:
5 Rope Climbs
15 Ring Dips
30 Kettlebell Swings (1.5 / 1 pood)
3 Rope Climbs
15 Ring Dips
20 Kettlebell Swings (1.5 / 1 pood)
1 Rope Climb
15 Ring Dips
10 Kettlebell Swings (1.5 / 1 pood)

as RXd 10:46

I freaking broke the KBs, I did exactly what we said Scott, My shoulderd were killing my after the rope and ad rep 23 I put the KB down!!

Ring dips hard. They were pushing for a wrist turnout at the top for full ext. Really different but good exercize.

Re: Nik
 

That sounds really interesting on the ring dips, so hard to judge them as so many people miss the full extension on them, which is why they do not seem to come up in competitions much. This could be the solution, will try a few out tomorrow.

Good work today and yesterday.

Re: Nik
 

[QUOTE=Scott Jenkins;1050517]That sounds really interesting on the ring dips, so hard to judge them as so many people miss the full extension on them, which is why they do not seem to come up in competitions much. This could be the solution, will try a few out tomorrow.

Good work today and yesterday.[/QUOTE]

Yea, They are hard. the trick is to be fast at the top with the turnout. Real wrist flick. Seems I'm a cheater at the top too. That will change now. Plus it keep your shoulders tight at the top.


Group wotkout. With Martin and A guy named Eric at crossfit Rockwall.

15:00min AMAP
200m run
30 24in boz jumps(15 each)
30 Wallball (15 each)

with Martin in toe( I say that and he never slowd us down really. )
4 rounds and a run.

Fun work.

Still havent squatted today. I hope to still get it in.

Re: Nik
 

Managed to get the squats in

daily squat
bar x5
115lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs (145k) x2

mad for being destracted so I hit a double. (I'll show ME!)

Re: Nik
 

Great double on the squat Nik, thats a heavy squat, your 1rm must be over 330lb right now.

Re: Nik
 

[QUOTE=Scott Jenkins;1050662]Great double on the squat Nik, thats a heavy squat, your 1rm must be over 330lb right now.[/QUOTE]

Befor I started this strength workout I hit 350lbs(158k?) I hope to be pushing 400lbs(181k).