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



08/25/2017
Metcon (Time)
27.24,21,18,15,12,9
Alternating DB Power Snatch 55/45
DU's



time 13:51 Happy with this performance, I was able to push into this one.

Re: Nik
 

10:00 break

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

Re: Nik
 

09/05/2017
Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
500m Row Buy In, Then
10 Pull Ups
10 Hand Raise Push Ups
200m Run

5 rounds 9 reps

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
 

09/06/2017
Hang Power Snatch (1RM)
Tak 15:00 Min To Find your 1 Rep Max
Metcon (AMRAP - Rounds)
EMOM 5:00
2 Hang Power Snatches @ 50% of todays Max


max 160lbs, ran out of time

5 mins at 95lbs

Re: Nik
 

10:00 break

squat

bar x2
135lbs x2
185lbs x2
235lbs x2
290lbs x2




09/07/2017
Metcon (Time)
6 RFT
10 Kettle Bell Hang Power Snatch 53/35
9 Box Jumps 30/24
8 Burpees


time 10:51 Got Fran cough from it.

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
295lbs x1
310lbs x1
310lbs x1
310lbs x1


not bad, got better as it went.

Re: Nik
 

09/11/2017
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


21 rounds 8 reps. Up a round from last time.

Re: Nik
 

09/12/17
Metcon (Time)
50,40,30,20,10
DU's
Abmat Situps
Lunge in Place


Time 10:50