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Old 04-08-2015, 05:40 AM   #13971
Nik Nichols
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Re: Nik

4/7/15
Warm-up
400m Run
25m Lunge and Twist
20 PVC Pass Through
20 Sit ups
1:00 Low Squat Hold
Movement & Mobility
KB Hip Smash

4 Sets of Max L-Sit hold


WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12

12 HR Push ups
6 Burpees
12 Box Jumps 30/24

6 rounds 18 reps.

not to bad. All about the box jumps. I was not real fast, but real steady and solid on them.
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Old 04-08-2015, 08:26 AM   #13972
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 04-08-2015, 08:30 AM   #13973
Nik Nichols
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Re: Nik

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
340lbs x1

good session, last rep solid, slow a bit, but solid.

I was/am tired for the lift. I was yawning during, and for a second I though I was to tired to lift. But I went a head and told myself not to listen to my body and had a great session.
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Old 04-09-2015, 09:59 AM   #13974
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 04-10-2015, 06:32 AM   #13975
Nik Nichols
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Re: Nik

Warm-up
30 Cal Row
30 Sit ups
30 PVC Pass Through
10 Pull ups

Movement & Mobility
2 RNDS
15 GHD Sit ups
15 Hip Extensions
WOD
Metcon (AMRAP - Rounds)
EMOM 10

Snatch Complex 115/75
1 Power Snatch
1 Hang Snatch
1 Snatch

all 3 Snatches should be performed unbroken.

all done, but I ripped the crap out of my hand on the 7th round.
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Old 04-10-2015, 06:34 AM   #13976
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 04-10-2015, 08:27 AM   #13977
Nik Nichols
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Re: Nik

10:00 break

bench press

bar x10
135lbs x3
185lbs x3
200lbs x5

not bad, left shoulder a little sore though.
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Old 04-10-2015, 11:07 AM   #13978
Nik Nichols
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Re: Nik

"Elizabeth"

21-15-9 reps of:
squat Clean 135 pounds
Ring dips

time 10:50

last time 14:52
last time 13:00
lasrt time 11:58
last time11:48
last time 17:00
time befor that25:17


not bad, I have been up from 4:00am and I have a big rip on my right hand and still did well.

I did sets of 3s on the cleans most of the way through. Dips were just get what I could and keep moving, no real plan. Plenty of room to go faster too.
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Old 04-11-2015, 04:04 AM   #13979
Richard Macaulay
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Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
"Elizabeth"

21-15-9 reps of:
squat Clean 135 pounds
Ring dips

time 10:50

last time 14:52
last time 13:00
lasrt time 11:58
last time11:48
last time 17:00
time befor that25:17


not bad, I have been up from 4:00am and I have a big rip on my right hand and still did well.

I did sets of 3s on the cleans most of the way through. Dips were just get what I could and keep moving, no real plan. Plenty of room to go faster too.
Great to see you putting in such solid work Nic. How's tricks?

Rich
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Old 04-13-2015, 08:24 AM   #13980
Nik Nichols
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Re: Nik

Quote:
Originally Posted by Richard Macaulay View Post
Great to see you putting in such solid work Nic. How's tricks?

Rich
Richard!! I'm doing good, I got my L 1 now and coaching locally here. It is tough but good. How are you?
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