Re: Nik
 

AM warm up, short, I had to run home and catch a rogue rooster causing trouble with the chickens, beating them up and such.

30 reps all in a row of

GHD's
back ext 40 lbs
abmatt situps with 45lbs plate over head.

Re: Nik
 

10:00 break
3x10 ring dips and OHS's with 45lbs bar

hip mobility drills
wind mills with 15lbs 10 reps each arm
wall hand slides 30 reps.

Re: Nik
 

Ready for some sprints? :run:

Re: Nik
 

[QUOTE=Laurie Smith;799023]Ready for some sprints? :run:[/QUOTE]

Oh yea, you running? It will be a fun mental challenge not to dog it on the back half og the 100m. I'm slow I need all the running I can get.

Re: Nik
 

[QUOTE=Nik Nichols;799026]Oh yea, you running? It will be a fun mental challenge not to dog it on the back half og the 100m. I'm slow I need all the running I can get.[/QUOTE]

Yes, it'll be nice to do something that doesn't involve weight...well other then my fat a$$. :rofl:

Re: Nik
 

[QUOTE=Laurie Smith;799031]Yes, it'll be nice to do something that doesn't involve weight...well other then my fat a$$. :rofl:[/QUOTE]

Yea right, I'll race you! IF you think you can beat a snales pace.

Re: Nik
 

[QUOTE=Nik Nichols;799080]Yea right, I'll race you! IF you think you can beat a snales pace.[/QUOTE]

Running is not my thing. So even at a snails pace you can beat me...I'll be moving at a worms pace. :rofl:

Re: Nik
 

[QUOTE=Laurie Smith;799081]Running is not my thing. So even at a snails pace you can beat me...I'll be moving at a worms pace. :rofl:[/QUOTE]

HAHA, I like running, I'm just slow. Worms pace eh? I'll take that challenge!:bolt:

Re: Nik
 

You two are tooo funny!! You both are GREAT!! I can't wait to see how you do with this one though! I hate running and rowing... I'd rather lift than fo those any day!! :)

good luck to both of you!!

Re: Nik
 

You dont need to do the sprints now Nik, just chase the rooster for time. Great to see your still making me laugh, I look forward to getting back on the program with you all.