Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1

felt good, still holding off for my back. Slow build back up.

Re: Nik
 

A.M. warm up

25 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
 

WOD
Metcon (No Measure)
AMRAP 20 (Goat)

Odd Goat 1
Even Goat 2

min one box jumps
min two hand stand walk attempts.

Re: Nik
 

A.M. warm up

25 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

dead lift

bar x3
135lbs x3
185lbs x3
235lbs x3
270lbs x3

still taking it easy on my back.

Re: Nik
 

DT

5 rounds for time

12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

time 23:10

to much resting.

Re: Nik
 

A.M. warm up

25 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
 

rest day yesterday.

10:00 break

squat

bar x5
135lbs x3
185lbs x1
235lbs x1
285lbs x1

all good and easy. I'll up it a bit next week.

Re: Nik
 

A.M. warm up

25 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 x5
185lbs x1
235lbs x3
285lbs x1
305lbs x1

all felt good, last rep was solid. I stopped at 1 rep as I am still easing back into my heavy squat from my back. Went well so far. Thank you God.