Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad.

Re: Nik
 

yesterday

WOD
Metcon (Time)
1,000 m Row Buy In, THEN:
4 RFT
15 DL 185/115
15 Box Jumps 24/20


time 11:58

box jumps tough.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

rest day fun


5 rounds for time

3 power cleans 165lbs
1 hand stand walk 6 feet

time 5:23

HSwalk weak today. Shoulders are really tired this week.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

FPR (Time)
3 Rounds for Time of:
10-29-13
Front Squats 155/105
DU's
HSPU

time:17:38, not bad, I am just really tired this week. It showed on today's workout.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

squat
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x2

not bad, second rep, knee started to come in. No belt or lifters.

Re: Nik
 

WOD
4RFT: Metcon (Time)
5 Bear Complex's 135/85
200 m Run


time 11:49, no real fire today. it wasn't bad, but I did not pick up the bar soon enough after reps.