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
 

09/13/17
Metcon (Time)
100 DU's
50 Wallball 20/14
40 Burpee's
30 KB Swings 70/53
20 HSPUs
100 DU's


time 15:44, not my jam, but I needed this.

Re: Nik
 

09/20/17
Metcon (Time)
13,11,9,7,5,3,1
Deadlift 235/165
Bar Over Burpees

time 9:48 this sucked the life out of me!!

09/21/17
Metcon (Time)
3 RFT
400m Run
25 Abmat situps
10 HPC 115/85

time 9:50, fun one today!

Re: Nik
 

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

rolled my back 1:00min
rolled piriformis 1:00min a side


10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

Re: Nik
 

09/25/17
Metcon (AMRAP - Rounds and Reps)
12:00Min AMRAP
5 Pullup's
10 Box Jumps 24/20
200m Run

6 rounds even

Re: Nik
 

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

rolled my back 1:00min
rolled piriformis 1:00min a side


10:00 break

squat

bar x3
135lbs x1
195lbs x1
235lbs x1
285lbs x1
315lbs x1

slow but good.

Re: Nik
 

10/02/2017
Metcon (Time)
7 RFT
5 C2B Pullup's
5 Hang Squat Cleans 135/95
200m Run


time 14:00

Re: Nik
 

10/03/2017
Metcon (Time)
5 RFT
8 Ring Dips
16 Med Ball Situp's 20/14
32 DU's
\

time 7:31

Re: Nik
 

10/09/2017
Metcon (AMRAP - Reps)
Tabatta 16 Rounds
Pullup's
Pushup's
Situp's
Squat's
Alternate Through The Movements. Set 1 Pullup's, set 2 Pushup's Ect.

248 reps

squat

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

Re: Nik
 

front squat

bar x3
135lbs x3
185lbs x2
215lbs x1
235lbs x1

10/10/2017
Metcon (Time)
5 RFT
6 HSPU's
15 Box Jumps 24/20
30 DU's

time 8:42

hands on blue 45s and abmat