Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

I haven't been posting this last week or so but i have been working out. So...

06/05/2017
Metcon
Metcon (Time)
6 RFT
7 HSPU's
10 T2B
25 DU's

time 11:13 HSPUs broke, which surprised me. T2B unbroken, Which surprised me.


06/06/2017
Metcon
Metcon (Time)
4 RFT
400m Run
10 HPC 135#/85#

time 12:03

HPC's unbroken, I could have cycled them a bit faster but solid redip at the bottom.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1

last rep tough. Good but tough.

Re: Nik
 

Metcon
Metcon (Time)
5 RFT
200m Run
34 Feet Over Head Walking Lunges 45/35 plate
12 H.R. push ups

time 9:28

easy fast workout.

Re: Nik
 

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Re: Nik
 

06/07/2017
Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:00
3 Ring Muscle Up's
15 Air Squats
20 Med Ball Situps 20#/14#


6 rounds 3 reps. MU's are not where they need to be but solid work.

Re: Nik
 

10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3
285lbs x2

Re: Nik
 

06/09/2017
Metcon
Metcon (Time)
4 RFT
30 DU's
10 HPS 95# 65#
5 Pull Ups

time 8:30 snatches slow.

Re: Nik
 

06/12/2017
Metcon
Metcon (Time)
6 RFT
5 HPC&PJ 135#/85#
30 DU's

time 9:42

No gas, took to long to pick up the bar, clean and jerk unbroken solid sets bot DU's and picking up the bar were gassing. I know its from not eating enough yesterday. Not an excuse just an observation.