Re: Nik
 

bench press

135lbs x3
185lbs x5
200lbs x7

Re: Nik
 

saturday

press

95lbs x5 x5 x5

working form and shoulders.

back squat

bar x3
135lbs x2
205lbs x1
265lbs x1
285lbs x1
295lbs x1

Re: Nik
 

10:00

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


good set.

Re: Nik
 

WOD
Metcon (Time)
21 Thrusters 75/55
21 KB Swings 53/35
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run


time 12:13

the running was hard.

Re: Nik
 

10:00 break

light snatch work

95lbs x3
115lbs x3

all I had time for.

Re: Nik
 

WOD
Metcon (Time)
3 Rounds
400m Run
21 Burpees

12:01

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
 

close hand strict HSPU

working on not bowing my back, trying to keep my core straight.


reps
3
3
3
2
2
2

15 total.

Re: Nik
 

every min on the min for 10:00

3 dead lift 225
3 bar over burpees

easy work.

Re: Nik
 

today

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
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