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

Nik Nichols 06-26-2012 09:15 AM

Re: Nik
 
[QUOTE=Richard Macaulay;1072704]How are the squat sessions going my friend?

Richard[/QUOTE]

Good, it really suprises me how much your body can take and keep going.

Nik Nichols 06-26-2012 09:17 AM

Re: Nik
 
Daily squat
115lbs
185lbs
235lbs
285lbs
320lbs(145k)
all easy. even the 320 was smooth, faster then yesterday on the last rep.

I did not time this session, I forgot to hit the go button. Still about that same 6 or 7 min.

couch stretch with band 2;00min a side
ham stretch with band 2:00min a side.

Nik Nichols 06-26-2012 11:24 AM

Re: Nik
 
Three rounds for time of
5 Muscle Up
400m Run

time 7:35, it was a bit easy even in this heat. I did want to get in some MUs and a run so this was ok.

Milton Brisson 06-26-2012 12:55 PM

Re: Nik
 
Things are looking good lately, Nik!

Nice job staying consistant on the squats! Really nice job on the heavy Grace last week!

Nik Nichols 06-26-2012 01:50 PM

Re: Nik
 
[QUOTE=Milton Brisson;1072777]Things are looking good lately, Nik!

Nice job staying consistant on the squats! Really nice job on the heavy Grace last week![/QUOTE]

thanks, I liked the heavy grave it was fun, I will probably redo that one soon.

Nik Nichols 06-26-2012 01:51 PM

Re: Nik
 
3:00 break
squat snatch
75lbs x1
95lbs x1
115lbs x1
125lbs x1
135lbs xfxfxfxf x1x1

seems the fails was form. On the last two I made a big effort to look up(finish the second pull) and dropped right into it. By then time was up so I could'nt go higher. next time.

Nik Nichols 06-27-2012 07:01 AM

Re: Nik
 
A.M. warm up
20 GHDs
20 back ext
15 HSPUs
20 abmatt situps
5 HSPUs
20 squats
10 C2B dead hang pull ups
20 C2B kip (10,10) I gripped on my fingers, grip gave out at 10.
20 pushups
20 DUs

rolled my back 2:00min.

Nik Nichols 06-27-2012 08:59 AM

Re: Nik
 
10:00 stretch
couch stretch on wall, 2:00min a side
leg on table (knee and shin on table) 2:min a side
lunge stretch 2;min a side

walked 800m

Nik Nichols 06-27-2012 11:45 AM

Re: Nik
 
Roll and stretch

ball in knee pit 2:00min a side
rolled calves, 2:00min a side
rolled glutes 2:00min a side

legs in butterfly 35lbs plates on legs 2:00min

on the min for 10 min weighted ring pullups with 53lbs(1.5pood) KB


2 rope climbs with the 53(1.5pood) KB (it would have been 5 reps but time was up.

Nik Nichols 06-27-2012 01:56 PM

Re: Nik
 
3:00 break

false grip work.
2 reps every 30 seconds for 10 sets, false grip pullups with full wrist turn out.

walked 4 laps with Brady ( 1 mile)


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