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Old 02-15-2017, 08:18 AM   #14951
Nik Nichols
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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
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Old 02-15-2017, 03:34 PM   #14952
Nik Nichols
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Re: Nik

WOD
Metcon (Time)
21 Pull-Ups
21 Burpees
800 m Run
15 Pull-Ups
15 Burpees
400 m Run
9 Pull-Ups
9 Burpees
200 m Run


time 12:20
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Old 02-15-2017, 03:36 PM   #14953
Nik Nichols
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Re: Nik

3:00 break

front squat

bar x3
135lbs x3
165lbs x3
185lbs x3
185lbs x3

middle back sore today. not sure why. Just tight.
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Old 02-17-2017, 11:13 AM   #14954
Nik Nichols
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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
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49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 02-17-2017, 11:13 AM   #14955
Nik Nichols
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Re: Nik

10:00 break

squat

bar x5
135lbs x5
185lbs x5
235lbs x5

taking it easy today.
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Old 02-20-2017, 12:49 PM   #14956
Nik Nichols
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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
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 02-21-2017, 01:11 PM   #14957
Nik Nichols
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Re: Nik

yesterday

WOD
Metcon (Time)
10 Thrusters 135/95
50 DU's
8 Thrusters
40 DU's
6 Thrusters
30 DU's
4 Thrusters
20 DU's
2 Thrusters
10 DU's

time 8:44

paced this out to much, I was afraid of the heavy thrusters.
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Old 02-21-2017, 01:25 PM   #14958
Nik Nichols
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Re: Nik

10:00 break

squat

bar x3
135lbs x2
185lbs x2
235lbs x2
285lbs x2
305lbs x2

felt the thrusters from yesterday but solid.
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Old 02-21-2017, 01:45 PM   #14959
Nik Nichols
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Re: Nik

WOD
5RFT: Metcon (Time)
10 HR Push-Ups
15 KB Swings 70/53
200 m Run

9:33

made up fro yesterdays pacing!
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Old 02-22-2017, 08:41 AM   #14960
Nik Nichols
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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
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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