Re: Nik
 

A.M. warmup
20 reps all
GHDs
back ext
abmatt situps
pushups
OHSs with bar

pullups
overhand deadhang 10
underhand deadhang 10

pullups a but hard today

rolled my back 2:00min.

note, left lower back sore from the last couple of days. Easy day today I think.

CM2 is running and rthe mainpage is running. I am not ready for that much hard running. Foot is better, but Not good enough for that kind of running.

That and my back is sore. So I will work arround it and do something else.

Re: Nik
 

Not looking forward to all the running either, its 3000m in all, best part of a 5k. You could still hit the 20 minutes of power cleans.

Re: Nik
 

[QUOTE=Scott Jenkins;1027413]Not looking forward to all the running either, its 3000m in all, best part of a 5k. You could still hit the 20 minutes of power cleans.[/QUOTE]

Thought about that. I was going to warm uo to it and see how my back does. I may change it to hang power cleans to protect it more. I am less likely to throw a rep from a hang.

Honestly I would'nt mind the runs, just have to take care of the foot. It is still not 100%.

Re: Nik
 

10:00 break

rolled left glute 3:00min
rolled right glute 2:00min

rolled quads with 45lbs bar 1:00min a side( painfull)

couch stretch foot on wall 2:00min a side
ham stretch with band 2:00min a side

Re: Nik
 

. Power Cleans
•5 reps on 0:00 and every even minute for 20 minutes.
•Reps must be completed within one minute.

Scaled to hang power cleans on the min.

5 set at 115lbs(52k)
15 set at 135lbs(61k)
6 set at 140lbs(63.5k)

Yes i did an extra set at the end. SO that was 21min for me. Hard work I was happy to stay in the min frame and not misses.

Good luck to all you who are doing the run and burpees. Those burpees will ba hard after the cleans.

Oh and I am up to 20 deadhang MUs todat so far. Best set is for 3 reps, first start was a single. The rest are doubles and another set of 3. I hope to hit 30 reps by the end of the day.

Re: Nik
 

3:00 break. Sat on my rear. No stretch no extras. I did get 31 dead hang MUs so far. Only two singles. Most were doubles. Couple of tripples. Happy with that. I love dead hangs.

Re: Nik
 

[QUOTE=Nik Nichols;1027499]. Power Cleans
•5 reps on 0:00 and every even minute for 20 minutes.
•Reps must be completed within one minute.

Scaled to hang power cleans on the min.

5 set at 115lbs(52k)
15 set at 135lbs(61k)
6 set at 140lbs(63.5k)

Yes i did an extra set at the end. SO that was 21min for me. Hard work I was happy to stay in the min frame and not misses.

Good luck to all you who are doing the run and burpees. Those burpees will ba hard after the cleans.

Oh and I am up to 20 deadhang MUs todat so far. Best set is for 3 reps, first start was a single. The rest are doubles and another set of 3. I hope to hit 30 reps by the end of the day.[/QUOTE]

An extra 11 sets Nik, not 1, it was 1 set every 2 minutes !! :rofl:

Great work on the deadhang mu's

Re: Nik
 

[QUOTE=Scott Jenkins;1027736]An extra 11 sets Nik, not 1, it was 1 set every 2 minutes !! :rofl:

Great work on the deadhang mu's[/QUOTE]

I'm so freakin dozy!!:ranting2: I looked at that a few times. I did'nt see thwe word ''even''. So I though on the min! When I saw your I though Rob changed it .

Ah well. You know me.

Oh and I totaled at 32deadhang MUs yesterday through out the day. Good G2G work.

Re: Nik
 

A.M. warmup

30 reps all
GHDs with the 10lbs (broke at16 reps)
back ext with 25lbs
abmatt situps with 25lbs over head
pushups
OHSs with bar

pullups
over hand deadhang 10
underhand deadhang 10

rolled my back 2:00min.

Re: Nik
 

10:00 break

couch stretch with band 2:00min a side
ham stretch with band 2:00min a side

rolled glutes 2:00min a side

shoulder stretch over head arm in band 1:00min a side