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Nik Nichols 07-10-2017 09:06 AM

Re: Nik
 
am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Nik Nichols 07-10-2017 09:54 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
310lbs x1

bit rough today.

Nik Nichols 07-11-2017 09:38 AM

Re: Nik
 
07/10/2017
Metcon
Metcon (AMRAP - Reps)
EMOM 12:00
1 Deadlift 315/195
3 Burpees


did it at 280.

Nik Nichols 07-11-2017 12:05 PM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x3
185lbs x3
235lbs x3

went light as my back is a little fatigued. Not bad, just didn't want to push it.

Nik Nichols 07-11-2017 02:43 PM

Re: Nik
 
07/11/2017
Metcon
Metcon (Time)
21,15,9
Push Jerk 135/95
Chest To Bar Pullup's

time 8:30

just tried to keep moving. Funny, I did this with my class and this girl yelled out to me "Nik its suppose to be 3,2,1 Go!' got me moving and not feeling sorry for myself.

Nik Nichols 07-12-2017 08:41 AM

Re: Nik
 
07/12/2017
Weightlifting
Bench Press
Take 15:00min To Find 1RM For The Day
Bench Press

135,165,185,205,215


5reps @ 75% of 1Rm
3reps @ 85% of 1rm
AMRAP @ 95% of 1rm

AMRAP 205 x2

Nik Nichols 07-12-2017 08:46 AM

Re: Nik
 
10:00 beak

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
315lbs x1

no belt today, not to bad.

Nik Nichols 07-18-2017 09:12 AM

Re: Nik
 
07/17/2017
Metcon
Metcon (Time)
3 RFT
10 Front Squat 135/95
20 Pullups
50 DU's

time 8:49

DUs fell apart on the third round.


Today 10:00 break

squat

bar c3
135lbs x1
185lbs x1
235lbs x1
285lbs x1
320lbs x1

not bad, knees wantto go in on the last rep.

Nik Nichols 07-19-2017 07:31 AM

Re: Nik
 
am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats

rolled my back 1:00min
rolled piriformis 1:00min a side

Nik Nichols 07-19-2017 08:43 AM

Re: Nik
 
10:00 break

deadlift

bar x10
135lbs x3
185lbs x3
235lbs x3
255lbs x3
255lbs x3
255lbs x3

need to add in more deads, I don't ever work them.


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