Re: Nik
 

A.M. warm up

20 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
 

Hi Nic

Hope you've been well??

Have you been watching Scott at The Games?

Re: Nik
 

10:00 break

press

bar x10
95lbs x3
115lbs x1
120lbs x1
125lbs x1
130lbs x1
135lbs x1
140lbs xfxf

not good. But this is where I start the work.

Re: Nik
 

WOD
Metcon (Time)
OHS-A-THON

100 OHS 95/65
10 T2B every time you set the bar down

23:13

25/15/15/20/14/11

sucked, I was head rushy and slow. I hope it is from not eating enough and lack of energy. But no excuses, Glad to have done it.

Re: Nik
 

[QUOTE=James David Wise;1255068]Hi Nic

Hope you've been well??

Have you been watching Scott at The Games?[/QUOTE]



Hey James!! Yea, I have been watching him. Well as much as the camra will allow. He is in 6th or 7th at the moment!! He is going to be on fire when he gets back.

Re: Nik
 

A.M. warm up

20 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 x3
185lbs x1
235lbs x2

taking it easy still for my back.

Re: Nik
 

A.M. warm up

20 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

still taking it easy on my back, but feels a bit better.

Re: Nik
 

WOD
Metcon (Time)
1 Mile Run
100 Squats
80 Sit ups
60 HR Push ups
40 Pull ups


20:05

No break till the push ups.