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Nik Nichols 02-15-2016 12:31 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
9 Burpees
6 T2B
1 Rope Climb


9 rounds 15 reps

I failed on two climbs. Last climb my grip pretty much failed.

Nik Nichols 02-16-2016 09:29 AM

Re: Nik
 
front squatting today for the WOD, so no 10:00 squat.

Nik Nichols 02-16-2016 09:42 AM

Re: Nik
 
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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 02-16-2016 12:23 PM

Re: Nik
 
WOD
Front Squat (3x3x3x3x3)
25 min
5 sets fo 3 reps for a 3 rep max

1. 165lbs
2. 185lbs
3. 215lbs
4. 235lbs
5. 260lbs

thats a 5lbs pr. Not to bad.

Nik Nichols 02-17-2016 08:53 AM

Re: Nik
 
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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 02-17-2016 09:23 AM

Re: Nik
 
10:00 break

back squat

bar x3
135lbs x1
235lbs x1
295lbs x1
345lbs x1

bumped by 10lbs. the rep was deep enough, I started to roll onto the balls of my feel as I started to come out of the hole so I dropped back down and back on my heel and pushed out. So even with that it went well. Happy with that.

Nik Nichols 02-17-2016 12:30 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
2 PC 135/95
2 Pull-Ups
add 2 reps per round

total
6 rounds 3 reps. cleans were pretty much singles after the set of 4. Happy with the pace.

Nik Nichols 02-19-2016 09:23 AM

Re: Nik
 
10:00 break

back squat

bar x3
135lbs x1
235lbs x1
295lbs x1
345lbs x1

not great today, form was off, I wasn't deep enough for the last rep. Not bad, not great.

Nik Nichols 02-19-2016 09:37 AM

Re: Nik
 
10 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups


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 02-19-2016 04:07 PM

Re: Nik
 
WOD
Metcon (Time)
15 min cap
5 RFT
30 DU's
10 DL 225/155


7:36, not bad, to much time picking up the bar after DUs.


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