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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 06-16-2016 08:53 AM

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


tired today. I cant shake it!

Nik Nichols 06-16-2016 12:09 PM

Re: Nik
 
dead lift x3

bar x10
135lbs x3
185lbs x3
225lbs x3
255lbs x3
275lbs x3
310lbs x3
275lbs x3
275lbs x3
275lbs x3
275lbs x3

Nik Nichols 06-17-2016 07:51 AM

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

Nik Nichols 06-17-2016 08:44 AM

Re: Nik
 
10:00 break

squat

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

all good. Legs felt weak dropping into the last rep but held fine.

Nik Nichols 06-17-2016 11:38 AM

Re: Nik
 
WOD
Metcon (Time)
3 RFT
400m Run
10 Hang Power Snatches 95/65
Cool Down


time 8:43

not bad, I just dont run fast.

Nik Nichols 06-20-2016 07:48 AM

Re: Nik
 
Weightlifting
Bench Press (3 RM)
Take 10 sets of 3 to find a 3 Rep

95lbs x3
135lbs x3
165lbs x3
185lbs x3
205lbs x3
215lbs x2
185lbs x3
135lbs x3
135lbs x13

not a pr but up 20lbs from last time.

Nik Nichols 06-20-2016 08:47 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x2(first rep i went forward)
235lbs x1
285lbs x1
315lbs x1

not bad today!!

Nik Nichols 06-21-2016 08:28 AM

Re: Nik
 
10:00 break

dead lift
bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad.

Nik Nichols 06-22-2016 06:35 AM

Re: Nik
 
yesterday

WOD
Metcon (Time)
21-15-9
Hang Squat Clean 115/75
Pull-Ups

time

7:36

Nik Nichols 06-22-2016 08:37 AM

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


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