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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 06-06-2013 06:18 AM

Re: Nik
 
A.M. warm up
5 ring false grip C2B dead hang pullups
30 abmat situps
10 HSPUs
30 GHDs
30 back ext
5 ring false grip C2B dead hang pullups
30 squats (out side in the light rain for fun)
10 HSPUs
10 close over hand dead hangs
10 HSPUs
30 push ups
10 kipping pullups

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00 a side
calf stretch 2:00min

Still feeling a bit ''woozy'' from sinus, I HOPE it is just allergies but I am coughing up a little stuff with color in it. I hope it is not an infection. I feel ok, a little run down but I don't sleep well so I hope it is that.

On a good note. the ring pullups are helping my grip, I go from turn out at the bottom to turn out at the bottom to get that whole rep in the grip. I was going all singles, today on the second set I wen 1,2,2 so it is working.

Nik Nichols 06-06-2013 07:06 AM

Re: Nik
 
I forgot at the end of my warm up 3 muscle ups. Getting easier.

Nik Nichols 06-06-2013 08:21 AM

Re: Nik
 
10:00 break
daily squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
325lbs(147.4k) x1

all easy and solid. Happy squats.

Nik Nichols 06-06-2013 11:22 AM

Re: Nik
 
5/3/1
deadlift
with double over hand hook grip, reset each rep
135lbs x3
185lbs x3
235lbs x3
285lbs x3
325lbs x6

good set all the way. Happy with the 6 reps at the end, I was shooting for 5 and had it for 6 and backed of for my back.

EMOM for 10:00min
full clean(squat clean)
3 reps starting at 70% of 1 rep max (ascending weight if too easy)

weight 160lbs(73k)
all reps and set complete touch and go reps. I would clean drop to he hip the floor touch and go. I had a few rough sets but all done and no misses. I needed to work multiples, so this was good.

in remaining time work on muscle-ups. If you have this skill aim to set a new PB for max unbroken reps.
Muscle ups
3,3,3,3,3,4,1 on the min. I was shooting for 5 reps last set and got 4 dropped off the rings and right back up for the last rep.

Jeff Enge 06-06-2013 12:34 PM

Re: Nik
 
Nice work on all those MUs... are those strict or kipping?

Nik Nichols 06-06-2013 12:56 PM

Re: Nik
 
[QUOTE=Jeff Enge;1170132]Nice work on all those MUs... are those strict or kipping?[/QUOTE]

Thanks Jeff, they were kipping with a false grip.

Jeff Enge 06-06-2013 01:52 PM

Re: Nik
 
Nice. What's your max unbroken?

I can't kip with false grip, it's either strict false or kip standard. Right now I'm trying to work on removing any extraneous movement on the kipping ones - make it as quick and efficient as possible.

Nik Nichols 06-06-2013 02:28 PM

Re: Nik
 
[QUOTE=Jeff Enge;1170149]Nice. What's your max unbroken?

I can't kip with false grip, it's either strict false or kip standard. Right now I'm trying to work on removing any extraneous movement on the kipping ones - make it as quick and efficient as possible.[/QUOTE]

I can go strict false grip, false grip kip, no false big kip. I am doing the same as you , I did really well with keeping a rigid torso, it really helped make them smooth and easier. The sloppy knee up and big kips takes so much more efort and I am trying to retrain it.

My max is less then 10 but I don't know what it is any more, I forget.

Nik Nichols 06-07-2013 06:24 AM

Re: Nik
 
A.M. warm up

5 ring dead hang false grip pullups C2B (all 5 in a row)
30 abmat situps
10 HSPUs
20 GHDs
20 back ext
5 ring false grip dead hang c2B 2,2,1
20 squats
10 over hand dead hang pullups
20 push ups
10 kipping pullups
10 HSPUs plus 3 kipping HSPUs at the end

rolled my back 2;00mins
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side
calf stretch 1:00min a side

feeling pretty good, back is a little fatigued from yesterday but ok.

Scott Jenkins 06-07-2013 06:59 AM

Re: Nik
 
Well done on the touch and go, I dumped every rep. 73k is a decent weight for not letting go of the bar and remember 30 reps total.


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