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-   -   Nik (https://board.crossfit.com/showthread.php?t=33554)

Nik Nichols 08-13-2012 09:00 AM

Re: Nik
 
10:00 break
short, so I stretched
samson stretch 2:00 min a side
ham stretch with band 2:00min a side
couch stretch foot on wall, 2:00min a side

Nik Nichols 08-13-2012 11:44 AM

Re: Nik
 
5/3/1 squat
bar x3
135lbs x3
165lbs x3
195lbs x3
215lbs x3
235lbs x3
285lbs x3
305lbs(138k) x3

my number was 301lbs so I went with 305lbs.

the last set was good, first rep easy, second a bit rough and the bar went forward a little. Last reps solid and good.

I also ran 3 x400m with the lads as part of their workout.

Matt Nicoll 08-13-2012 01:21 PM

Re: Nik
 
[QUOTE=Nik Nichols;1085889]5/3/1 squat
bar x3
135lbs x3
165lbs x3
195lbs x3
215lbs x3
235lbs x3
285lbs x3
305lbs(138k) x3

my number was 301lbs so I went with 305lbs.

the last set was good, first rep easy, second a bit rough and the bar went forward a little. Last reps solid and good.

I also ran 3 x400m with the lads as part of their workout.[/QUOTE]

Some excellent Squat numbers there Nik. Something I really need to work on!

Nik Nichols 08-13-2012 01:55 PM

Re: Nik
 
[QUOTE=Matt Nicoll;1085915]Some excellent Squat numbers there Nik. Something I really need to work on![/QUOTE]

Thanks, it has taken me a long time to get here, but well worth it.

you just have to squat, at least once a week, more if you can, and it will come.

Nik Nichols 08-13-2012 01:56 PM

Re: Nik
 
3:00 break

5:00 min on the min weighted dead hang pull ups with 2 pood KB 2 reps.

walked 3x400m with Brady.

Nik Nichols 08-14-2012 07:32 AM

Re: Nik
 
Rough night. Martin had a bad night with his alergies , so I got little sleep and just got into work. I have'nt done my morning warm up. My morning is a mess. Still I'm in good sperits and will do what I can.

Nik Nichols 08-14-2012 07:42 AM

Re: Nik
 
Rough night. Martin had a bad night with his alergies , so I got little sleep and just got into work. I have'nt done my morning warm up. My morning is a mess. Still I'm in good sperits and will do what I can.

Nik Nichols 08-14-2012 09:02 AM

Re: Nik
 
A.M. warm up on the run. Done wile I was opening the shop

30 GHDs
30 back ext
10HSPUs
30 abmatt situps
10 HSPUs
30 squats
10 HSPUs
30 push ups

no pullups

Nik Nichols 08-14-2012 09:04 AM

Re: Nik
 
10:00 break

rolled my back 2:00min
kicking drills
leg on table pigeon pose 2:00min a side

still have not eaten today. About to eat now. Day is ok, but being late is throwing it all off.

Nik Nichols 08-14-2012 11:38 AM

Re: Nik
 
3 pos snatches
95lbs x 3 sets
115lbs x3 sets
135lbs x2 sets

snatch
140lbs x1
145lbs x1
150lbs x1

tired, I did ok on the snatch work, but no real fire. Lack of sleep from last night.


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