Re: Nik
 

10:00 break

30 reps all
pullups
push ups
situps
squats

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

Re: Nik
 

10:00 break, squat

bar x3
135lbs x3
185lbs x3
235lbs x3
285lbs xf

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1/2 (fail)

Re: Nik
 

10/30/2017
Metcon (Time)
6 RFT
200m Run
25 Ab mat Situps
10 Push up's


time 14:13 situps with a 20lbs med ball

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


10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

went good today.

Re: Nik
 

10:00 break


squat

bar x3
135lbs x3
195lbs x2
235lbs x2
290lbs x2

rough today.

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


10:00 break

Front squat

bar x3
135lbs x2
165lbs x2
185lbs x2
215lbs x2
235lbs x2

Re: Nik
 

10:00 break

squat

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

Re: Nik
 

snatch

bar x3
95lbs x3 singles
115lbs x3 singles
125lbs x3 singles
135lbs x3 singles
145lbs x2 singles
155lbs x2 singles (few misses here) needed to jump harder and be faster under the bar.