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Nik Nichols 10-17-2012 11:36 AM

Re: Nik
 
WednesdayOn October 17th, 2012

Overhead Squat 3-3-3-3-3-3
bar x3
95lbs x3
115lbs x3
115lbs x3
115lbs(52k) x3

all I was going to do because of my back. It was poping after every set. Just going through the range of motion at light weight.


For time with a 600m run check-in/out:
•75 pullups
•Perform 5 burpees each time you come off the bar

time 10:39
15 burpees

pullups
25/21/15/14

Shoulders were fried from the start, I killed them yesterday or I'd have gotten 3 sets of 25 for sure. Fresh I would have gotten it.

runs ok. First one left knee a bit sore and back sore till about the turn. Last run ok but not fast. Really I did not feel like I had alot of gas. So rest day forsure tomorrow.


2 minutes of double-unders for max unbroken and total reps.

60DUs really was just taking it easy and getting them done. I need a rest day, Just don't have the fel with tired shoulders and nagging back. Still I trained so that is good.

Milton Brisson 10-17-2012 01:12 PM

Re: Nik
 
[QUOTE=Nik Nichols;1101590]WednesdayOn October 17th, 2012

Overhead Squat 3-3-3-3-3-3
bar x3
95lbs x3
115lbs x3
115lbs x3
115lbs(52k) x3

all I was going to do because of my back. It was poping after every set. Just going through the range of motion at light weight.


[B]For time with a 600m run check-in/out:
•75 pullups
•Perform 5 burpees each time you come off the bar

time 10:39
15 burpees

pullups
25/21/15/14[/B]
Shoulders were fried from the start, I killed them yesterday or I'd have gotten 3 sets of 25 for sure. Fresh I would have gotten it.

runs ok. First one left knee a bit sore and back sore till about the turn. Last run ok but not fast. Really I did not feel like I had alot of gas. So rest day forsure tomorrow.


2 minutes of double-unders for max unbroken and total reps.

60DUs really was just taking it easy and getting them done. I need a rest day, Just don't have the fel with tired shoulders and nagging back. Still I trained so that is good.[/QUOTE]

Crazy work on the pull-ups! That would take me forever to do! You are a pull-up machine!

Nik Nichols 10-17-2012 01:21 PM

Re: Nik
 
[QUOTE=Milton Brisson;1101616]Crazy work on the pull-ups! That would take me forever to do! You are a pull-up machine![/QUOTE]

Thanks, though fresh I could have done it in 3 sets instead of 4, not complaining, just saying.

Matt Nicoll 10-17-2012 01:24 PM

Re: Nik
 
[QUOTE=Nik Nichols;1101590]WednesdayOn October 17th, 2012

Overhead Squat 3-3-3-3-3-3
bar x3
95lbs x3
115lbs x3
115lbs x3
115lbs(52k) x3

all I was going to do because of my back. It was poping after every set. Just going through the range of motion at light weight.


For time with a 600m run check-in/out:
•75 pullups
•Perform 5 burpees each time you come off the bar

time 10:39
15 burpees

pullups
25/21/15/14

Shoulders were fried from the start, I killed them yesterday or I'd have gotten 3 sets of 25 for sure. Fresh I would have gotten it.

runs ok. First one left knee a bit sore and back sore till about the turn. Last run ok but not fast. Really I did not feel like I had alot of gas. So rest day forsure tomorrow.


2 minutes of double-unders for max unbroken and total reps.

60DUs really was just taking it easy and getting them done. I need a rest day, Just don't have the fel with tired shoulders and nagging back. Still I trained so that is good.[/QUOTE]

That's great work on the workout Nik, awesome effort on the pull ups! That Beat my time by a mile!

Nik Nichols 10-17-2012 01:58 PM

Re: Nik
 
[QUOTE=Matt Nicoll;1101625]That's great work on the workout Nik, awesome effort on the pull ups! That Beat my time by a mile![/QUOTE]

Thanks, rest day tomorrow for sure!!

Scott Jenkins 10-17-2012 02:38 PM

Re: Nik
 
Great work Nik thats a fast time, I expected as much from you on that one.

Nik Nichols 10-17-2012 02:42 PM

Re: Nik
 
[QUOTE=Scott Jenkins;1101650]Great work Nik thats a fast time, I expected as much from you on that one.[/QUOTE]

You are luck my shoulders were tired already!! I saw your time.

Scott Jenkins 10-18-2012 01:41 AM

Re: Nik
 
[QUOTE=Nik Nichols;1101654]You are luck my shoulders were tired already!! I saw your time.[/QUOTE]

Haha, get recovered and bring it on Nichols :highfive:

Nik Nichols 10-18-2012 06:42 AM

Re: Nik
 
[QUOTE=Scott Jenkins;1101740]Haha, get recovered and bring it on Nichols :highfive:[/QUOTE]

Done and Done!

Nik Nichols 10-18-2012 06:46 AM

Re: Nik
 
A.M. warm up

20 GHDs
20 back ext
10 HSPUs
20 abmat situps
10 HSPUs
20 squats
20 pushups

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

Today is my rest day.
shoulders really sore, right hip flexer sore more then my right.

wrist, anckle, knees sore today, were sore yesterday too.

Back is slowly getting better. Not near as twingy but still there a bit.


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