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Nik Nichols 07-15-2015 08:13 AM

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
__________________

Nik Nichols 07-15-2015 08:26 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x3
185lbs x3

my back just wasn't having any of it.

Nik Nichols 07-16-2015 06:05 AM

Re: Nik
 
07/14/15

WOD
Metcon (Time)
4 Rounds
21 Pull ups
15 Box Jumps 24/20
9 Deadlifts 135

10:42

hands are a mess.

Nik Nichols 07-16-2015 07:17 AM

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

Nik Nichols 07-16-2015 08:33 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x3
185lbs x3

Nik Nichols 07-17-2015 07:32 AM

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



my back is still at me, so I will be taking it easy till I get it well.

Nik Nichols 07-17-2015 02:36 PM

Re: Nik
 
bench press

bar x10
135lbs x5
165lbs x5
195lbs x3
220lbs x3

Nik Nichols 07-21-2015 11:03 AM

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

Nik Nichols 07-21-2015 11:15 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x3
135lbs x3

still resting and recovering my back.

Nik Nichols 07-21-2015 11:16 AM

Re: Nik
 
WOD
Metcon (Time)
5 Rounds
12 Burpees
12 pull ups
200m Run


time

11:59

not bad, my back is still sore, but able to get that done. Glad to do anything at the moment.


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