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Old 08-03-2015, 02:52 PM   #14161
Nik Nichols
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Re: Nik

WOD
Metcon (Time)
3 ROUNDS
30 Thrusters 65/45
12 T2B
400m Run

17:20

paced it out, slow T2B.
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Old 08-04-2015, 09:35 AM   #14162
Nik Nichols
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Re: Nik

A.M. warm up

25 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 08-04-2015, 09:48 AM   #14163
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Re: Nik

10:00 break

stretch and roll. Some front squat R.O.M. work with bar. Saving myself for lunch.
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Old 08-04-2015, 11:42 AM   #14164
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Re: Nik

WOD
Metcon (AMRAP - Reps)
Every :30 X 10:00 ( 20 Cleans)

1 Clean @ 80% of 1RM

20 reps at 180, fun work.
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Old 08-05-2015, 06:46 AM   #14165
Scott Jenkins
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Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
WOD
Metcon (AMRAP - Reps)
Every :30 X 10:00 ( 20 Cleans)

1 Clean @ 80% of 1RM

20 reps at 180, fun work.
yes that does look good... Every minute always seems like too much resting to me too, every 30 seconds is better.
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Old 08-05-2015, 08:25 AM   #14166
Nik Nichols
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Re: Nik

Quote:
Originally Posted by Scott Jenkins View Post
yes that does look good... Every minute always seems like too much resting to me too, every 30 seconds is better.
it was, good interval training.
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Old 08-05-2015, 08:36 AM   #14167
Nik Nichols
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Re: Nik

A.M. warm up

25 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 08-05-2015, 08:37 AM   #14168
Nik Nichols
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Re: Nik

10:00 break

squat

not so good.

bar x3
135lbs x1
185lbs x1
235lbs x1
285, no go. Still nursing my back.
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Old 08-06-2015, 07:00 AM   #14169
Nik Nichols
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Re: Nik

08/05/15

bench

bar x10
153lbs x3
165lbs x3
185lbs x3
210lbs x5
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Old 08-07-2015, 09:17 AM   #14170
Nik Nichols
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Re: Nik

WOD
Metcon (Time)
10 min CAP
5-4-3-2-1
Squat Clean Thruster 135/95
50 Double Unders after each round

if you cant do DU do 50 Singles


8:25

Metcon (AMRAP - Rounds and Reps)
AMRAP 10
7 HSPU
15 HR Push ups

3 rounds 2 reps, shoulders fried, plus retooling my HSPUs.
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