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Nik Nichols 07-09-2015 11:20 AM

Re: Nik
 
WOD
Metcon (Time)
25 Min CAP
Midline Madness
50 Med Ball Sit ups 20/14
50 Double unders
40 T2B
50 Double Unders
30 Hollow Rocks
50 Double Unders
20 GHD Sit ups
50 Double Unders
1:00 Plank Hold. Every time you Break Do 50 Double unders.


time 12:26

Nik Nichols 07-10-2015 11:21 AM

Re: Nik
 
A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 07-10-2015 11:21 AM

Re: Nik
 
Squat

bar x3
135lbs x3
225lbs x3
285lbs x3
325lbs x3+f

missed a 4th rep.

Nik Nichols 07-13-2015 07:38 AM

Re: Nik
 
A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 07-13-2015 07:49 AM

Re: Nik
 
Saturday ream workout

20 min AMRAP

12 situps (partner 1)
12 SDHPs 53lbs (partner 2)

12 jump squats (partner 1)
6 burpees (partner 2)

200m run (partner 1)
rest (partner 2)

switch partner 1 and 2 each round

9 rounds for us. Fun workout.

Nik Nichols 07-13-2015 08:49 AM

Re: Nik
 
10:00 break

press

bar x10
95lbs x3
125lbs 2
95lbs x6


not a good session. Lower back is sore.

Nik Nichols 07-14-2015 07:38 AM

Re: Nik
 
A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Nik Nichols 07-14-2015 11:35 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3

stopped there because my back is sore.

Nik Nichols 07-14-2015 01:20 PM

Re: Nik
 
hang power snatch

bar x3 x3
95lbs x3
115lbs x3
135lbs x1
145lbs x1
155lbs x1

Nik Nichols 07-14-2015 01:33 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
OTM 12
Odd min: 5 Hang Power Snatch 65% of 1RM
Even min: 7 Burpees

done at 100lbs


easy work, good skill work on snatch drills.


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