Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
__________________

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3

my back just wasn't having any of it.

Re: Nik
 

07/14/15

WOD
Metcon (Time)
4 Rounds
21 Pull ups
15 Box Jumps 24/20
9 Deadlifts 135

10:42

hands are a mess.

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side



my back is still at me, so I will be taking it easy till I get it well.

Re: Nik
 

bench press

bar x10
135lbs x5
165lbs x5
195lbs x3
220lbs x3

Re: Nik
 

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
135lbs x3

still resting and recovering my back.

Re: Nik
 

WOD
Metcon (Time)
5 Rounds
12 Burpees
12 pull ups
200m Run


time

11:59

not bad, my back is still sore, but able to get that done. Glad to do anything at the moment.