Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

form good, it was a little hard after yesterday but solid.

Re: Nik
 

WOD
Metcon (Time)
4 RFT
100 Single Unders
50 Air Squats



time 8:15

easy friday quad burner.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad. I am real tired today so I was glad to get this done.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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

Re: Nik
 

10:00 break
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

Re: Nik
 

WOD
Metcon (Time)
4 RFT
400 m Run
10 Pull-Ups
34 Ft Walking Lunges (length of rig)


time 9:53

happy with the sub 10:00

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
5 HSPU
10 Sit-Ups
30 DU's


11 rounds 15 reps

Good workout, I had a solid pace, some sets of DUs broke but not bad.

Re: Nik
 

am warm up
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats OH with bar


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