Re: Nik
 

[QUOTE=Scott Jenkins;1251833]May steal this one for Blackwater Nik :)

How's it going, looks from what I can read positive. I have prematurely been looking at hotels in Carson :eek:[/QUOTE]

going good, I am getting better as I go.

The thruster workout was really good. I tried for 10 reps a min, being 6 seconds a rep, but on the first min or two I could have done more, at the end it got tough and I broke it up more. on the last 3 rounds I shot for 12 reps, though the last round I did alot of singles. That was really good too, I had to push into that "I can't breath but need to pick up the bar and keep going'' thing.

I know you are going to the games this year, no B.S. you are ready. I will message you on the win and your e mail to HQ, later.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
340lbs xf x1

had a fail, it had been a long time. I hit the bottom and felt like I went back on my heels far as I came up so I bailed. Nailed it on the second try.

Re: Nik
 

clean and jerk(full clean)
135lbs x3
165lbs x3
185lbs x3
195lbs x3

not bad, it got better as I went, I need to stay on these.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x5
235lbs x3
295lbs x1
345lbs x3

not to bad. Best I have done in a wile.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

WOD
Metcon (Time)
4 ROUNDS
400m Run
6 Front Rack walking Lunge 135/95
8 Shoulder to Overhead 135/95
10 Pull ups

15:52


all but the over heads unbroken.

round 1 unbroken
round 2 over heads 1,2,5
round 3 and 4 over heads 2,6

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

rest day form work

snatch, hang snatch
95lbs x5 sets

clean and jerk
115lbs x5

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

Weightlifting
Shoulder Press (5X75% 3X85% AMRAP 95%)

bar x10
100lbs x5
115lbs x3
130lbs x2