Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x1

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
 

bench press

bar x10
135lbs x5
185lbs x5
200lbs x6

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

roll and stretch. I got a Dr appointment for tomorrow am for my back.

Re: Nik
 

snatch work with bar

95lbs hang power snatch x3

95lbs hang power clean and jerk x3
115lbs HPC and jerk x3
135lbs HPC and jerk x1

back said no

3 sets 5 reps kipping HSPU

MU work.

Re: Nik
 

3:00 break

EMOM for 10:00 min

3 dead hang chin ups with 53lbs KB

Re: Nik
 

10:00 break

squat

bar x5
135lbs x5
185lbs x5
235lbs x5

still rehabbing my back.

Re: Nik
 

WOD
Metcon (Time)
3 Rounds
400m Run
21-15-9
KB Swings 70/53
Burpees


time 15:04

not to bad, I was worried about the KB and paced it out and took my time on the run as it made my back tight/ All in all i am happy with it/

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