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Nik Nichols 01-12-2012 02:55 PM

Re: Nik
 
10 pullups, 20 wall-balls (9/6kg)

3 rounds + 10 pullups

I took it slow on the pullups , all rounds unbroken.
Wallball sucked, first round unbroken, second broke once, third broke twice. I was aiming at a pole to. But wallball is a goat, so i just struggled with it.


20 double unders, 10 ring-dips

5 rounds even. DUs ok. forst round broke for dumb misses. third round broke the same, secound, fourth and fifth unbroken.

Ring dips broke in half prety much.

Scott Jenkins 01-13-2012 05:05 AM

Re: Nik
 
[QUOTE=Nik Nichols;1022680]10 pullups, 20 wall-balls (9/6kg)

3 rounds + 10 pullups

I took it slow on the pullups , all rounds unbroken.
Wallball sucked, first round unbroken, second broke once, third broke twice. I was aiming at a pole to. But wallball is a goat, so i just struggled with it.


20 double unders, 10 ring-dips

5 rounds even. DUs ok. forst round broke for dumb misses. third round broke the same, secound, fourth and fifth unbroken.

Ring dips broke in half prety much.[/QUOTE]

Good work Nik, sounds like you broke the same as me on the first one which means you need to get back on that ball/bar quicker, get that 3 deep breaths going again, it worked for you before.

Nik Nichols 01-13-2012 06:59 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1022888]Good work Nik, sounds like you broke the same as me on the first one which means you need to get back on that ball/bar quicker, get that 3 deep breaths going again, it worked for you before.[/QUOTE]

Yea, that and I was not going fast on the pullups for the elbow. I could hafe gone faster on the pullups alone and given me more time. Plus like you said on the 3 breaths. It is tough to keep a good intensity worring about injurys.


I iced my foot last night for 30:00min also I iced my back like 25:00 to 30:00min too.

With the truck wrecked I will be driving Cathy in most mornings till the truck is fixxed, so mornings will be messed up. When I get in I should just have time to do the warmup. We will see in a bit.

Nik Nichols 01-13-2012 08:10 AM

Re: Nik
 
A.M. warmup
30 reps all
GHDs with 10lbs
back ext 25lbs
abmatt situps 25lbs over head
pushups 12/11/6 (dips have me sore)
OHSs with bar

10 overhand deadhang pullups.

rolled my back 2:00min.

Nik Nichols 01-13-2012 09:44 AM

Re: Nik
 
10:00 break

shoulder stretch with band on pullup bar and pulling arm over head 2:00min a side

rolled front of shoulders 2:00min a side
rolled glutes 2:00 a side

Nik Nichols 01-13-2012 12:51 PM

Re: Nik
 
strength
5 set 3 reps weighted pullups on the min for 5 min at 25lbs.

arm still a bit dicy but ok. Slow controlled reps.

from Jesse E.s old log.

7 round
10 GHDs
10 Ring Dips

time 9:11

good workout. GHDs unbroken, dips forst two rounds unbroken the third round brok 3 times, then I got my head together and brok the rest at 7/3. 3 breath breaks( thanks Scott) and transition form rings to GHs was long for the fact I have to climb onto a rack and slip my feet into a rope.

Deb Weber 01-13-2012 02:56 PM

Re: Nik
 
[QUOTE]The bad news is I got into an accident.
Me and this other truck went nose to nose pretty much. I was making a right turn and they hit my passenger fender pretty good. I'm a bit sore here and there but otherwise ok.
[/QUOTE]
Just catching up here, glad to hear you're ok!!

Nik Nichols 01-13-2012 03:00 PM

Re: Nik
 
[QUOTE=Deb Borbone;1023057]Just catching up here, glad to hear you're ok!![/QUOTE]

Yea, doing fone thanks. No pains or anything.

Nik Nichols 01-13-2012 03:02 PM

Re: Nik
 
3:00 break

squat practice I videoed them for depth check. Started high but easy to ajust to proper depth.

115lbs x2
185lbs x2
235lbs x1
255lbs x1x1
285lbs x1x1x1
310lbs x1x1x1x1

Jesse Emers 01-13-2012 03:44 PM

Re: Nik
 
Glad to see your okay after that car accident Nik. That's scary stuff. Nice work on the ring dip/ghd workout too.


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