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Old 04-14-2015, 09:55 AM   #13981
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 04-14-2015, 09:56 AM   #13982
Nik Nichols
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Re: Nik

10:00 break

squat
bar x3
135lbs x3
235lbs x3
285lbs x3
330lbs x3

not bad, I chickened out of a fourth rep.
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Old 04-14-2015, 09:58 AM   #13983
Richard Macaulay
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Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
Richard!! I'm doing good, I got my L 1 now and coaching locally here. It is tough but good. How are you?
Wow good for you my friend. You've been working hard for ages, you deserve it. Is it a full time job?

I like your mobility work. Reason for those movements?

Richard
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Old 04-14-2015, 12:40 PM   #13984
Nik Nichols
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Re: Nik

Warm-up
100 Double Unders
20 Sit ups with 25lbs plate over head
20 Push ups
200m row


WOD
Metcon (AMRAP - Rounds)
EMOM 20
Clean anyway 80% of 1 RM

185lbs power clean

3 Burpees


20 rounds at 185lbs power cleans, easy

Metcon (AMRAP - Rounds)
Accumulate 2:00 of L-Sit hold
every time you break do 5 Burpees

Score will be the amount of BREAKS taken

3 breaks
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Old 04-14-2015, 12:43 PM   #13985
Nik Nichols
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Re: Nik

Quote:
Originally Posted by Richard Macaulay View Post
Wow good for you my friend. You've been working hard for ages, you deserve it. Is it a full time job?

I like your mobility work. Reason for those movements?

Richard
not full time yet, but working on it.

the mobility is for my back, I have arthritis in my lower back, and try to keep my lower body mobile.
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Old 04-15-2015, 01:17 PM   #13986
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 04-15-2015, 01:17 PM   #13987
Nik Nichols
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Re: Nik

Weightlifting
Shoulder Press (3X70% 3X805 AMRAP 90%)
95lbs x3
110lbs x3
120lbs x4


WOD
Metcon (Time)
Chipper
75 HR Push ups
65 Squats
55 Sit ups
45 Pull ups
35 Wall Ball 20/14
25 Box Jumps 24/20
15 HSPU

time 16:21

box jumps and wallball were slow.
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Old 04-15-2015, 01:17 PM   #13988
Nik Nichols
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Re: Nik

10:00 break

squat
bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
340lbs x1

not bad today.
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49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 04-16-2015, 10:21 AM   #13989
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 04-16-2015, 10:22 AM   #13990
Nik Nichols
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Re: Nik

Warm-up
20 Burpees
20 Sit ups
:30 Samson Stretch
20 PVC Pass Through


Movement & Mobility
20 Min
work sore spots


WOD
Metcon (AMRAP - Reps)
5 RNDS
1:00 Max Thrusters 115/75
1:00 Rest

total reps 56
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