Re: Nik
 

shoulder press

bar x10
85lbs x3
95lbs x3
115lbs x5

Re: Nik
 

10:00 break

front squat

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

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 Wall Ball 20/14
10 Deadlifts 185/135
10 AB Mat Sit ups


6 round 3 reps.

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

dead lift

135lbs x3
185lbs x3
235lbs x3
265lbs x11

Re: Nik
 

yesterday

"Randy"

75 pound Power snatch, 75 reps for time.

time 6:32

last time 8:28
last time 10:23
last last time 11:04

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
 

lunch

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1
325lbs x1

happy. My back is a little fatigued from randy, but held up fine, thank God. I have cindy this after noon, looking for 22 rounds. We will see.

Re: Nik
 

[QUOTE=Nik Nichols;1256714]yesterday

"Randy"

75 pound Power snatch, 75 reps for time.

time 6:32

last time 8:28
last time 10:23
last last time 11:04[/QUOTE]

Well that's a huge improvement, great work Nik and good luck with Cindy later, that's your wheelhouse.

Hope you've flicked through the log and found out what you have beat to get a PR.

Re: Nik
 

I missed posting workouts the last few days, but I have been at it. I haven't missed a workout.


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