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 x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

bit rough today.

Re: Nik
 

07/10/2017
Metcon
Metcon (AMRAP - Reps)
EMOM 12:00
1 Deadlift 315/195
3 Burpees


did it at 280.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3

went light as my back is a little fatigued. Not bad, just didn't want to push it.

Re: Nik
 

07/11/2017
Metcon
Metcon (Time)
21,15,9
Push Jerk 135/95
Chest To Bar Pullup's

time 8:30

just tried to keep moving. Funny, I did this with my class and this girl yelled out to me "Nik its suppose to be 3,2,1 Go!' got me moving and not feeling sorry for myself.

Re: Nik
 

07/12/2017
Weightlifting
Bench Press
Take 15:00min To Find 1RM For The Day
Bench Press

135,165,185,205,215


5reps @ 75% of 1Rm
3reps @ 85% of 1rm
AMRAP @ 95% of 1rm

AMRAP 205 x2

Re: Nik
 

10:00 beak

squat

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

no belt today, not to bad.

Re: Nik
 

07/17/2017
Metcon
Metcon (Time)
3 RFT
10 Front Squat 135/95
20 Pullups
50 DU's

time 8:49

DUs fell apart on the third round.


Today 10:00 break

squat

bar c3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1

not bad, knees wantto go in on the last rep.

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

deadlift

bar x10
135lbs x3
185lbs x3
235lbs x3
255lbs x3
255lbs x3
255lbs x3

need to add in more deads, I don't ever work them.