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Nik Nichols 01-24-2017 12:43 PM

Re: Nik
 
snatch: work up to 80%x1x5 sets

bar
95lbs
110lbs for the 5 sets



rest 10 min
clean and jerk: work up to 80%x1x5.

165lbs for the 5 sets.

Nik Nichols 01-25-2017 08:05 AM

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

Nik Nichols 01-25-2017 02:47 PM

Re: Nik
 
WOD
Metcon (AMRAP - Reps)
For 10 minutes:
30 seconds of Power Clean and Jerk 135/85
Rest 30 seconds
All out for 30 seconds....score is total successful reps of the entire movement


40 reps

not good, first two rounds fine, then I just gassed out. Still recovering from being sick I guess, though I don't like excuses.

Nik Nichols 01-26-2017 12:48 PM

Re: Nik
 
WOD
5RFT: Metcon (Time)
16 Single Armed DB Snatch 65/45
16 Plate Burpees

time, 18:16 alternating reps.

Nik Nichols 01-27-2017 09:52 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x3
185lbs x3
250lbs x5

Nik Nichols 01-30-2017 09:42 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1

good today.

Nik Nichols 01-30-2017 09:58 AM

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

Nik Nichols 01-31-2017 09:54 AM

Re: Nik
 
yesterdays WOD
Metcon (Time)
20-18-15-12-9-6-3
Med Ball Cleans 20/14
Med Ball Sit-Ups 20/14
200 m Run
200 m Run after every round

time 15:42

Nik Nichols 01-31-2017 10:49 AM

Re: Nik
 
10:00 break

8 sets 5 reps
strict pulll ups, ring dips.

Nik Nichols 01-31-2017 02:55 PM

Re: Nik
 
WOD
Metcon (Time)
1000 m Run Buy In THEN
5RFT
10 Deadlifts 135/95
10 Front Squats 135/95
10 Shoulder to Overhead 135/95


I sacaled to 115lbs

time 19:03, took long breaks. No gas today.


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