Re: Nik
 

still not on the main page, I will get there.

inverted grip pullups10 then switched grip for 10, 2 rounds
wide inverted grip pullups 10 swich 10
3 sets 20 wide grip pullup

2 sets 10 ring dips

3 rounds 10 reps 15lbs KB one arm swing(10 each arm)

3 rounds ring plank hold 30 seconds then moved from one side plank for 30 sec to other side.


Ring dip are really hard, I am really struggeling with them.

Re: Nik
 

3:00

supine bridge with 40 lbs 2sets 10 fo 10 sec hold
30 situps 40 lbs
pose exercizes Jinna posted.

Re: Nik
 

[QUOTE=Fergus Lally;505958]I tell ya you can bring a woman to a gym but no matter how hard she trains she's still a woman and oggles us men like pieces of eye candy:D[/QUOTE]

[QUOTE=Nik Nichols;506006]And your complaining?[/QUOTE]

not complaining at all, in fact being eye candy and treated like a piece of meat are two of my goals in life:D

[QUOTE=Nik Nichols;506765]still not on the main page, I will get there.

inverted grip pullups10 then switched grip for 10, 2 rounds
wide inverted grip pullups 10 swich 10
3 sets 20 wide grip pullup

2 sets 10 ring dips

3 rounds 10 reps 15lbs KB one arm swing(10 each arm)

3 rounds ring plank hold 30 seconds then moved from one side plank for 30 sec to other side.


Ring dip are really hard, I am really struggeling with them.[/QUOTE]

I tried ring dips for the first time the other day and I struggled with two, compare that to normal dips where I don't know my pb as I usually get bored after 20 or so... Just another thing to add to the long list of stuff I need to work on

Re: Nik
 

How's the back now Nik ? :)

Re: Nik
 

[QUOTE=Fergus Lally;508138]not complaining at all, in fact being eye candy and treated like a piece of meat are two of my goals in life:D


Lofty goals my friend!!


I tried ring dips for the first time the other day and I struggled with two, compare that to normal dips where I don't know my pb as I usually get bored after 20 or so... Just another thing to add to the long list of stuff I need to work on[/QUOTE]
I know right?!?! something about them is really tough, more of them on the way.
[QUOTE=Richard Vanmeerbeek;508528]How's the back now Nik ? :)[/QUOTE]

Better, I am sore when I get up in the morning, but it has been getting better, I think I'm going to try to get back to the mainpage WOD's but Ill be scaling on back lifts to be safe. I would rather miss some workouts then get hurt again.

Re: Nik
 

forgot,

50 situps with 40 lbs
50 back ext 40 lbs.

Re: Nik
 

10:00 break.

1 set 5 rerps, lever work, both front and back tuck on front and pike on back, skin the cat.

ring plank work. hold regular plank 30 sec, move to side 30 sec, other side 30 sec for 3 min never letting go of the rings.

supine 2 sets 10 hold for count of 10 with 40 lbs .

25lbs KB swing.

I can still feel the soreness, dull pain, still taking it easy, I will be doing the pullup dip scale for todays WOD.

Re: Nik
 

WOD was 400m run
50 pullups
35 dips
5 rounds for time.

Time was 32 seconds

Yep Brady messed up the stop watch, so all that registered was 32 seconds. I fired him from ever touching the stop watch again!!:rofl:

50 situps with 40 lbs
50 back ext 40 lbs.

Re: Nik
 

3 sets 10 front squats with 100lbs for form work.

Re: Nik
 

Smokin fast!