Re: Nik
 

A.M. warm up

10 HSPUs
20 GHDs
20 back ext
10 HSPUs
20 ab mat situps on left butt cheek because I got butt rash from the 100 situps from yesterday.
20 squats
20 kipping pull ups
20 pushups

rolled my back 2:00min
rolled piriformis 2:00min a side
rolled hip flexers 2:00min as side

squats
bar x3
135lbs x3

back is getting better, dull ache now but still not right under the bar. But progress.

Re: Nik
 

[QUOTE=Nik Nichols;1128865]
20 ab mat situps on left butt cheek because I got butt rash from the 100 .[/QUOTE]

No disgrace Nik, we have all had it ..... dirty boy :D

Re: Nik
 

[QUOTE=Nik Nichols;1128865]
20 ab mat situps on left butt cheek because I got butt rash from the 100 [/QUOTE]

You have no one to blame but yourself... :rofl:

Re: Nik
 

[QUOTE=Vickie Ellickson;1128922]You have no one to blame but yourself... :rofl:[/QUOTE]

Yep, it was funny this morning though ,rocking all on one cheek!.

Re: Nik
 

strict Muscle ups
30 reps not timed. First 4ish were singles, then doubles, then tripples for a few rounds then finished the last 9 as singles.

4 misses, not bad for strict. On the misses it seemed like I would try and transition early.

3 sets 5 reps
bent over rows with 2pood KB ( heaviest I have)

Re: Nik
 

I had to work through my 3:00 break, but I got back and rolled my back 3:00min. My back is slowly getting better. I just need to be patient and hopefully it will be good for next week.

Re: Nik
 

A.M. warm up

10 HSPUs
20 GHDs
20 back ext
20 knees to elbow 10/10
20 pushups
20 squats
10 close over hand dead hangs
10 wide C2B 7/1/1/1 (shoulders tired from the MUs yesterday)

rolled my back 2:00min a side
rolled piriformis 2:00min a side
rolled hip flexers 2:00min a side

no squats tosday, I'm giving my upper (mid) back rest from it. My back is getting better, but still a dull ache. I have been fighting off a bit of a cold. I'm a little run down and congested but ok.

Re: Nik
 

10:00 break

quick 1500m walk
hip stretch with leg on table 1:00min a side
rolled my back 2:00min

Re: Nik
 

[QUOTE=Nik Nichols;1129365]10:00 break

quick 1500m walk
hip stretch with leg on table 1:00min a side
rolled my back 2:00min[/QUOTE]

:rofl: Your making me feel lazy

Re: Nik
 

[QUOTE=Scott Jenkins;1129382]:rofl: Your making me feel lazy[/QUOTE]

You are!! Now tomorrow you will have to make up for it!! ;)