Re: Nik
 

10:00 break

light squat

bar x3
135lbs x3
235lbs x6

easy work.

Re: Nik
 

bench press

165lbs x3
185lbs x3
215lbs x4

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
5 Power Snatch 115/80
10 T2B
15 Box Jumps 24/20


6 rounds 1 rep.

toe to bar is finally coming together.

Re: Nik
 

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

front squat

bar x3
135lbs x1
185lbs x1
215lbs x1
235lbs x1
255lbs x1

all good, head rushy though.

185lbs x5

Re: Nik
 

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
 

yesterday

WOD
Metcon (Time)
10 Rounds
15 SDLHP 70/53
5 Strict Pull ups

time: 14:53

pullups were tough after the sumos.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x3
285lbs x3
305lbs x3

tough today. I am tired. legs and back are tired as well. Glad to have hit my 3.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 9
9 KB Swings 53/35
9 Burpees
9 KB Swings
9 Box Jumps 24/20


5 rounds 2 reps


Metcon (Time)
MAX PLANK HOLD

2:00 min, I just gave in.

Re: Nik
 

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