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Nik Nichols 07-23-2014 08:49 AM

Re: Nik
 
10:00 break
Squat
Bar x3
135lbs x1
235lbs x1
295lbs x1
335lbs x1
375lbs x1

Really happy with that. Up 10 lbs over usual weight.

Nik Nichols 07-23-2014 11:21 AM

Re: Nik
 
Barski cleans @ 70% (165lbs) 5 sets .
165lbs x3x3x3x3x3. Worked on speed and "keeping the. Ar close"

Clean pulls off blockes 3x3 100% (235lbs)
165lbs x1
185lbs x1
235lbs x3x3x3

Jerk
135lbs x1
165lbs x1
185lbs x1
215lbs x1
245lbs xF
Failed and moved on, to hot a d not enough time to retry. So close.

30 back ext with 25lbs to chest.
100 sit-ups in a row.

Nik Nichols 07-23-2014 01:26 PM

Re: Nik
 
3:00 break

Short metcon

3 rounds for time
20 DUs
5 strict hand stand push-ups
2 strict muscle ups from seated position

Time 4:31

DUs brok every rounds, the rest unbroken. Mus hard on last set .

Nik Nichols 07-24-2014 06:51 AM

Re: Nik
 
A.M. Warm up.
10 reps each
Ghd
Back ext
Strict chin-ups
Squats
Push-ups
Sit-ups

Rolled my back 1 min
Rolled piriformis 1 min
Rolled hip flexers 1 min
Calf stretch 1 min

Yesterday I went to my dads and cut down a tree and cut it into moveable pieces. Then my oldest and I worked on his motorcycle till dark.
The power was out at the house till mid night so I did not get a lot of sleep. I am ok but tired.

Nik Nichols 07-24-2014 08:25 AM

Re: Nik
 
10:00 break
Hip stretch 2 min a side
Bully stretch with band 2 min a side
Splits on wall 2 min
Squats feet on wall 2 min
Rolled my back 2 min.

I have a big squat at lunch, so just stretch for now.

Nik Nichols 07-24-2014 12:02 PM

Re: Nik
 
Back squat 3 set 1 rep at 93% (375lbs)
Bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
375lbs x1x1x1

Really tough work. First rep was a bit forward, second knees in a bit, third just hard.

Front squat 3x3 at 60% (170lbs) 5 box jumps I between sets .
Done easy.

Strict pull-ups 25 reps
10 over hand
5/10 wide c2b

3rounds for time
9 shoulder to over head with 115lbs
25 sit-ups
200m run

Time 6:13
Fun work, no. Stop.

Nik Nichols 07-24-2014 01:27 PM

Re: Nik
 
3:00 break
Just some hand stand work. I am a bit tired after today.

Nik Nichols 07-25-2014 07:12 AM

Re: Nik
 
AM warm up
20 reps all
Ghds
Back ext
10 kipping pull-ups
Squats
Strict pull-ups
Push-ups
Sit-ups

Rolled my back 1 min
Rolled piriformis 1 min a side
Rolled hip flexers 1 min a side
Calf stretch 1 min a side

Feeling a bit tired, but ok. It has been a big week for me, but really good.

Nik Nichols 07-25-2014 09:00 AM

Re: Nik
 
10:00 break
Hip stretch 2 min a side
Bully stretch with band 2 min a side
Arm in sling shoulder stretch 1 min a side
Ham stretch with band 2 min a side.

Glutes tired.

Nik Nichols 07-25-2014 11:24 AM

Re: Nik
 
Light day today. I'll take it.

Snatch
80lbs x3
95lbs x2
100lbs x1
115lbs x1
110lbs x1

Clean and jerk
135lbs x2
145lbs x1
155lbs x1
165lbs x1
175lbs x1

All easy solid work.

21,15,9 reps for time.
100lbs hang power clean
Ring kipping pull-ups

Time 5:09
I did the unknowable with the rings. Ring pull-ups sucked. I " thought" I'd knock them out, but broke at 5 on the first set. And went 3 and 2 second round. It was rough a d hit me mentally but it was a good challenge.


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