Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1

all good, back seems to be on the mend. Still a bit shy to push things.

Re: Nik
 

WOD
Metcon (Time)
5 Rounds
15 C2B Pull ups
25 Sit ups
50 Double Unders
1:00 Rest

Rest time is included in total time

time
19:12

C2b were really tough, shoulders tired from the KB yesterday.

Re: Nik
 

3:00 break

HPC and jerk

bar x3
95lbs x3
135lbs x3
165lbs x1

again, just testing out my back. I didn't want to push it.

Re: Nik
 

A.M. warm up

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
 

strict press

bar x10
95lbs x5
105lbs x5
115lbs x6

Re: Nik
 

10:00 break

front squat

bar x5
135lbs x5
185lbs x5
215lbs x5

hard, but ok.

Re: Nik
 

3 reps EMON for 10:00 min

kipping HSPUs, working new form here.

hand walking practice

WOD
Metcon (AMRAP - Reps)
AMRAP 6

Burpees
OTM 25 Double Unders


43 reps.

Re: Nik
 

Saturday

5,4,3,2,1 reps for time

power clean at 185lbs

ring MUs

time 5:23

fun work.

Re: Nik
 

10:00 break

squat

bar x5
135lbs x1
185lbs x1
235lbs x1
285lbs x1
335lbs xfxf

psyched out for my back. I went in for therapy this morning and was afraid.

Re: Nik
 

deadlift 135lbs x3
185lbs x1
235lbs x1
285lbs x1
315lbs x1
335lbs x1

not bad with my back rehab, good starting point.