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Old 07-27-2015, 01:56 PM   #14141
Nik Nichols
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Re: Nik

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x1
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Old 07-27-2015, 02:07 PM   #14142
Nik Nichols
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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
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Old 07-27-2015, 02:08 PM   #14143
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Re: Nik

bench press

bar x10
135lbs x5
185lbs x5
200lbs x6
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Old 07-28-2015, 10:03 AM   #14144
Nik Nichols
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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
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49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 07-28-2015, 10:16 AM   #14145
Nik Nichols
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Re: Nik

10:00 break

roll and stretch. I got a Dr appointment for tomorrow am for my back.
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Old 07-28-2015, 01:17 PM   #14146
Nik Nichols
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Re: Nik

snatch work with bar

95lbs hang power snatch x3

95lbs hang power clean and jerk x3
115lbs HPC and jerk x3
135lbs HPC and jerk x1

back said no

3 sets 5 reps kipping HSPU

MU work.
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Old 07-28-2015, 01:30 PM   #14147
Nik Nichols
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Re: Nik

3:00 break

EMOM for 10:00 min

3 dead hang chin ups with 53lbs KB
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Old 07-29-2015, 08:55 AM   #14148
Nik Nichols
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Re: Nik

10:00 break

squat

bar x5
135lbs x5
185lbs x5
235lbs x5

still rehabbing my back.
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Old 07-29-2015, 02:30 PM   #14149
Nik Nichols
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Re: Nik

WOD
Metcon (Time)
3 Rounds
400m Run
21-15-9
KB Swings 70/53
Burpees


time 15:04

not to bad, I was worried about the KB and paced it out and took my time on the run as it made my back tight/ All in all i am happy with it/
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Old 07-30-2015, 01:21 PM   #14150
Nik Nichols
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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
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49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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