Re: Nik
 

10:00 break

full clean

bar x3
135lbs x1
165lbs x2
185lbs x1
195lbs x1
205lbs x1

all I had time for, which sucked, it was going really well and I wanted more reps at the 205.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1

eh.

Re: Nik
 

hang snatch

bar x3
75lbs x3
95lbs x3
95lbs x3
95lbs x3


bar Mu work inbetween sets.


WOD
Metcon (Time)
5RFT
5 Ring Dips
15 Med Ball Sit-Ups 20/14
25 HR Push-Ups

time 12:55

4 no reps on push ups as i didn't lock out at the top.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1

felt good.

Re: Nik
 

WOD
Metcon (Time)
400 m Run Buy-In then
4RFT
10 Shoulder to Overhead 95/65
10 Toes to Bar
400 m Run Cash-Out
15 min cap

time 9:01

not bad. Broke the 3rd t2b and last set of t2b.

Re: Nik
 

WOD
Metcon (Time)
21-18-15-12-9-6-3
Wall Ball Shots 20/14
Pull-Ups


time 9:10 Not bad, shoulders smoked from the T2B yesterday.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side