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

Nik Nichols 10-23-2012 08:51 AM

Re: Nik
 
10:00 break

daily squat
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs(145k) x1

all good, last rep solid. Knees wanted to go in but I was able to hold it. Happy. Few days of working the squat I think I'll be ok.

Nik Nichols 10-23-2012 11:48 AM

Re: Nik
 
press

bar x3
95lbs x1
115lbs x1
125lbs x1
135lbs x1
145lbs x1
150 xfxfxfxf

115lbs x3
125lbs x3
130lbs x3

75lbs x5
75lbs x5 Form sets

conditioning
5,4,3,2,1
deadlift 1.5 BW (275lbs) 125k
Muscle ups

time 5:32

would have been faster but my wrist were sweaty and I had trouble keeping the false grip at the bottom for the next rep.

Max DUs in 2:00min 80
max pushups 31

Scott Jenkins 10-24-2012 06:00 AM

Re: Nik
 
Nice conditioning Nichols, heavy deads and muscle ups!! jealous

Nik Nichols 10-24-2012 07:03 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1103085]Nice conditioning Nichols, heavy deads and muscle ups!! jealous[/QUOTE]

Yea. I liked it except for the slippery grip, I SHOULD, have taped my wrist or the rings. but it was ok none the less.

I was going to do the CM2 workout but ran long on the press work. Even at that, getting the workout done and the DUs and pushups I ran long on lunch.

Nik Nichols 10-24-2012 07:30 AM

Re: Nik
 
A.M. warm up
10 HSPUs
30 GHDs with 10lbs to chest
30 back ext with 25lbs to chest
10 HSPUs
30 abmat situps with 25lbs over head
30 squats
10 HSPUs
30 kipping pullups
30 push ups

kicking drills
rolled my back 2:00min
rolled piriformus 2:00min a side
rolled hip flexers 2:00min a side.

Nik Nichols 10-24-2012 08:55 AM

Re: Nik
 
10:00 break
stretch
couch stretch with band 2:00min a side
ham stretch with band 2:00min a side
hip/glute stretch with leg on table 2;00min a side.

Nik Nichols 10-24-2012 11:20 AM

Re: Nik
 
rest day

roll.
Rolled quads 6:00 min a side
rolled calves 5:00 min a side
rolled hams 4:00min a side
rolled glutes 2:00min a side

needed this. I was going to stretch my shoulders but the rolling befor made me nauseous. I will do some shoulders at 3:00

Nik Nichols 10-24-2012 01:55 PM

Re: Nik
 
3:00 break

10 min on the min 2 reps dead hang pullups with 53lbs(24k) KB

I just had to burn off some steam, feeling a bit stressed, this did the trick.

Scott Jenkins 10-25-2012 01:14 AM

Re: Nik
 
Im definately going to try and get a bit of pressing in tonight, would be stupid to stop after I did not really get going properly on the cycle. Yesterday must of been your loads of extras day!! You should maybe do an untimed metcon, just get the work done, they get me wound up for the next day due to the slight holding back. (last night was a 80% effort for me)

Nik Nichols 10-25-2012 05:59 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1103299]Im definately going to try and get a bit of pressing in tonight, would be stupid to stop after I did not really get going properly on the cycle. Yesterday must of been your loads of extras day!! You should maybe do an untimed metcon, just get the work done, they get me wound up for the next day due to the slight holding back. (last night was a 80% effort for me)[/QUOTE]

Yea, I plan on pressing tomorrow, I don't like to press befor a ''rest''day. Because it takes so much from me on the next day. Yesterday was my ''active rest day''.

I saw you a Nicol talking on the C2B dead hangs, I may jump in there with you for a goal of 15. I got 10 right now for sure in the morning, after a wordkout for a finisher I'm not so sure.


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