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

Nik Nichols 07-06-2012 07:19 AM

Re: Nik
 
A.M. warm up

10 HSPUs
30 GHDs with a 25lbs plate to chest
30 back ext 25lbs plate
10 HSPUs
30 ab matt situps with 25lbs plate over head
10 HSPUs
10 Wide grip dead hang C2B pull ups
20 reg kipping pull ups
30 OHSs with bar
30 push ups

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

Nik Nichols 07-06-2012 08:58 AM

Re: Nik
 
10:00 break

daily squat
115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(147k) x1

time 5:16

deload dead lift
185lbs x5
205lbs x5

all easy, tha last rep on squats was a bit slow, but solid

deads easy.

Nik Nichols 07-06-2012 11:25 AM

Re: Nik
 
AMRAP in 13 minutes of:
6 Pull-ups
8 Press-ups
10 Box Jumps (20/24")
12 KB Swings (24kg/12kg)

6 rounds 2 pullups

on round 3 I fell on the box and skinned the heck out of my shin and I took a little break to walk it off and pull skin. Other then that all unbroken.

Hardest was the box jumps, they were slow but steady, I missed 2 rep( I did'nt count) for falling backwards off the box.

KB swings were tough but hardest part of that was just picking it up.

pullups and push ups easy.



sprint 100ms on the min for 5 min. all arround 17 to 20 second range.

Nik Nichols 07-06-2012 01:49 PM

Re: Nik
 
3:00 break

I sat arround talking to the guys then I did 1 HSPU. :rofl:

Nik Nichols 07-07-2012 06:42 AM

Re: Nik
 
just a note, My back(lower) is a bit sore this morning, I expect it is from the KB, I really try to protect it with good form, but I guess( after how I feel this morning) that I was slacking. It is just a bit sore though, I hope it eases down.

Nik Nichols 07-07-2012 01:11 PM

Re: Nik
 
Daily squat

115lbs x3
185lbs x1
235lbs x1
285lbs x1
325lbs(154k) x1

done in 5:17 last rep SLOW.

Nik Nichols 07-09-2012 07:21 AM

Re: Nik
 
A.M. warm up

30 GHDs
30 back ext
10 HSPUs
10 wide C2B dead hang pull ups
10 HSPUs
30 ab matt situps
10 HSPUs
30 squats
10 C2B kipping pull ups
10 kipping pullups
30 push ups

rolled my back 2:00min

back is still a little fatigued.

Nik Nichols 07-09-2012 09:00 AM

Re: Nik
 
10:00 break

5/3/1 squats (second cycle, up 10lbs this week)

115lbs x5
185lbs x5
235lbs x5
275lbs(125k) x5 (supose to be 276lbs)

done in 7:53, not rushed, just timed. Last set was fun, it did ''intresting'' things to my hips. I was fighting legs out. All solid reps no fear of missing. I was thinking through each rep analizing what my hips and legs were doing.

Finished with a peak

from the 5 reps at 275 I went singles
285lbs x1
325lbs(147k) x1 easy today. Easier then sat to be honest.

finished at 12:08min

Scott Jenkins 07-09-2012 09:55 AM

Re: Nik
 
Keeping up the squatting still Nik, form must be good to be able to hit these so often without getting too sore... 150k soon?

Nik Nichols 07-09-2012 11:49 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1075753]Keeping up the squatting still Nik, form must be good to be able to hit these so often without getting too sore... 150k soon?[/QUOTE]

Yes, soon for a daily 150k, I can do it now but wanrt to spend some time here first. I am addicted.


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