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

Re: Nik
 

I haven't been posting this last week or so but i have been working out. So...

06/05/2017
Metcon
Metcon (Time)
6 RFT
7 HSPU's
10 T2B
25 DU's

time 11:13 HSPUs broke, which surprised me. T2B unbroken, Which surprised me.


06/06/2017
Metcon
Metcon (Time)
4 RFT
400m Run
10 HPC 135#/85#

time 12:03

HPC's unbroken, I could have cycled them a bit faster but solid redip at the bottom.

Re: Nik
 

10:00 break

squat

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

last rep tough. Good but tough.

Re: Nik
 

Metcon
Metcon (Time)
5 RFT
200m Run
34 Feet Over Head Walking Lunges 45/35 plate
12 H.R. push ups

time 9:28

easy fast workout.

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
 

06/07/2017
Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
3 Ring Muscle Up's
15 Air Squats
20 Med Ball Situps 20#/14#


6 rounds 3 reps. MU's are not where they need to be but solid work.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3
285lbs x2

Re: Nik
 

06/09/2017
Metcon
Metcon (Time)
4 RFT
30 DU's
10 HPS 95# 65#
5 Pull Ups

time 8:30 snatches slow.

Re: Nik
 

06/12/2017
Metcon
Metcon (Time)
6 RFT
5 HPC&PJ 135#/85#
30 DU's

time 9:42

No gas, took to long to pick up the bar, clean and jerk unbroken solid sets bot DU's and picking up the bar were gassing. I know its from not eating enough yesterday. Not an excuse just an observation.

Re: Nik
 

10:00 break

full cleans

burgener warm up and skill transfer

bar x3
95lbs x3
135lbs x3
165lbs x1

ran out of time.

Re: Nik
 

06/13/2017
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
10 Wallball 20#/14
7 pullup's
200m Run


subbed muscle ups for pullups

5 rounds 5 reps

MU's 3/2/2 per round.

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
 

06/14/2017
Metcon
Metcon (Time)
8 RFT
25 DUs
10 abmatt situps
10 Alternating Dumbbell Power Snatches 65/45
10 Snatches Total per round, which is 5 Reps side.


time 16:52

Fun work, though I am just not fast at the DB snatch.

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
 

06/15/2017
Weightlifting
Front Squat (3, 3, 2, 2, 1, 1, 1, 1)

up to 255lbs if I remember right


06/16/2017
Metcon
Metcon (Time)
21,15,9
HSPU's
Double Dumbbell Front Rack in place Lunges 55#/35#
Burpees

time 13:54, this was rough.

Re: Nik
 

06/19/2017
Metcon
Metcon (Time)
21,15,9
Deadlift 225#/185
C2B Pullup's

11:16

bad workout, it all fell apart, deads hurt, pullups broke down early.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x3
235lbs x3

back is a little sore from yesterday.

Re: Nik
 

06/20/2017
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:00
5 HSPU's
10 Alternating Pistols (total)
15 Abmatt Situps

10rounds 12 reps

I needed this after yesterdays flop.



snatch work

burgener warm up and skill sransfer

hang snatch with bar x5
full snatch
75lbs x3
95lbs x3
115lbs x3

just working the movement. Shoulder were fried from the HSPUs

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
 

06/21/2017
Metcon
Metcon (Time)
4 RFT
400m Run
1 Rope Climb
10 Box Jumps 24/20
1 Rope Climb


time 14:55

Re: Nik
 

06/22/2017
Metcon
Metcon (Time)
7 RFT
20 DU's
10 HPS 75#/65#
5 Bar Over Burpees


time 11:56

breathy

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
 

06/23/2017
Metcon
Metcon (Time)
5,4,3,2,1
Clean 185#/105#
Ring Muscle Up's
FullSquat Cleans

time 10:35

alot of time to go faster, I did not push the cleans. MU's all sets unbroken.


today 6/26/17
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
 

Metcon
Metcon (Time)
5 RFT
200m Run
8 Dealift 225#/155#
7 HSPU's


time 12:49

hands on blue 45# plates and not mat for head. Not bad, worried about the deads bit it went well.

Re: Nik
 

06/27/2017
Metcon
Metcon (Time)
500m Row Buy in, then
12,10,8,6,4,2
T2B
Box Facing Burpee Box Jump Overs 24/20
Both feet must hit top of box . Do not have to come to full extension on the box.


time 10:28


10:00 break

squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x F

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


10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

hard.


06/28/2017
Bench Press (1 RM)
15 minutes


up to 215lbs, failed 225lbs


Metcon (AMRAP - Reps)
5 reps @ 65% 135lbs
5 reps @ 75% 155lbs
AMRAP @ 85% 5 reps at 175lbs

I dont bench enough.

Re: Nik
 

10:00 break

squat

bar x3
135lb x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

not to bad. Tired today though.

Re: Nik
 

D.T.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009


time 20:02

Re: Nik
 

07/06/2017
Metcon
Metcon (Time)
4 RFT
15 Burpee Box Jump's 24/20
20 SDHP 53/35
16 Hang Power Clean 95/65

time 18:39

I did this in class with another member, So I paced it to her speed to keep her going. It was good to back off the gas and pace one like this.

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
310lbs x1

bit rough today.

Re: Nik
 

07/10/2017
Metcon
Metcon (AMRAP - Reps)
EMOM 12:00
1 Deadlift 315/195
3 Burpees


did it at 280.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3

went light as my back is a little fatigued. Not bad, just didn't want to push it.

Re: Nik
 

07/11/2017
Metcon
Metcon (Time)
21,15,9
Push Jerk 135/95
Chest To Bar Pullup's

time 8:30

just tried to keep moving. Funny, I did this with my class and this girl yelled out to me "Nik its suppose to be 3,2,1 Go!' got me moving and not feeling sorry for myself.

Re: Nik
 

07/12/2017
Weightlifting
Bench Press
Take 15:00min To Find 1RM For The Day
Bench Press

135,165,185,205,215


5reps @ 75% of 1Rm
3reps @ 85% of 1rm
AMRAP @ 95% of 1rm

AMRAP 205 x2

Re: Nik
 

10:00 beak

squat

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

no belt today, not to bad.

Re: Nik
 

07/17/2017
Metcon
Metcon (Time)
3 RFT
10 Front Squat 135/95
20 Pullups
50 DU's

time 8:49

DUs fell apart on the third round.


Today 10:00 break

squat

bar c3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1

not bad, knees wantto go in on the last rep.

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

deadlift

bar x10
135lbs x3
185lbs x3
235lbs x3
255lbs x3
255lbs x3
255lbs x3

need to add in more deads, I don't ever work them.