Re: Nik
 

[QUOTE=Scott Jenkins;1078047]Now thats what I call a warm up thats MORE than everyone else's workout, besides us on here nik :p[/QUOTE]

HAHA it is kind of growing, I got 4 sets of 10 on the HSPUs today, happy about that.

I'm looking forward to the MUs and even the goat work on the wall ball.

Re: Nik
 

Daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

good set, slow, my leg are a bit tired from yesterday, still good though.

Re: Nik
 

2 Minutes at each station, rest 1 minute between efforts:
•Muscle Ups 10reps
•Muscle Ups 10 reps
•Wall-ball (9/6kg) 27
•Wall-ball (9/6kg) 30
•AMRAP of 15 Pressups, 15 situps 2 rounds plus 4 reps
•AMRAP of 15 pressups, 15 situps 2 rounds plus 6 reps
•double unders 54
•400m run 1:48

subbed DUs for the first row, and a 400m run for the second row

Wallball not great, but not bad for me.

DUs shoulders were just fried by then.

Re: Nik
 

3:00 break

snatch

65lbs x2
85lbs x1
115lbs x1x1x1
125lbs x1x1x1
135lbs xfxfx1x1

then I ran out of time.

Re: Nik
 

[QUOTE=Nik Nichols;1078171]2 Minutes at each station, rest 1 minute between efforts:
•Muscle Ups 10reps
•Muscle Ups 10 reps
•Wall-ball (9/6kg) 27
•Wall-ball (9/6kg) 30
•AMRAP of 15 Pressups, 15 situps 2 rounds plus 4 reps
•AMRAP of 15 pressups, 15 situps 2 rounds plus 6 reps
•double unders 54
•400m run 1:48

subbed DUs for the first row, and a 400m run for the second row

Wallball not great, but not bad for me.

DUs shoulders were just fried by then.[/QUOTE]

Great scores there Nik, and a good sub for the rowing. My shoulders were done by the time I finished the first round of press ups!

Re: Nik
 

[QUOTE=Matthew Williams;1078250]Great scores there Nik, and a good sub for the rowing. My shoulders were done by the time I finished the first round of press ups![/QUOTE]

I know, even though it was only two rounds per amrap, I had to mentally push myself not to give in.

Re: Nik
 

A.M. rest day warm up
20 GHDs
20 back ext
10 HSPUs
20 abmatt sit ups
20 squats
10 HSPUs
20 C2B kipping pull ups
20 push ups

rolled my back 2:00min

kicking stretches.

Re: Nik
 

10:00 break

couch stretch with band 2:00min a side
ham stretch with band 2:00 min a side
leg on table hip stretch 2:00min a side
calf stretch left leg 2:00min

time was up.

Re: Nik
 

Rest day rehab

shoulder stretcgs with band
3 different exercizes
band pulling hand down behing back, elbow by ear 2;00min a side
arm in sling 2:00min a side
arm straight wrist in band 2:00min a side

rolled lower left quad 6:00min
lower right 3:00min

did the tack with ball on anckle and heel on left foot 2;00min

rolled left glute 2:00min
rolled right glute 3:00min

rolled quads 4:00min

Re: Nik
 

:rofl: Im so stupid Nik, Just realised the time you posted on my log was my old PR, I thought you had done the workout early and set me a target, only realised just now when I looked on your log for your Helen!!