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Nik Nichols 03-14-2016 08:42 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1

Nik Nichols 03-14-2016 11:40 AM

Re: Nik
 
Set up/ Pee Break
Weightlifting
Work up to a heavy 3RM
Bench Press (3x3x3x3x3)

up to 185lbs, stopped there for my shoulder. I was going to do clean and jerk, but we got in a shipment of dumbbells and had to unload them.

Nik Nichols 03-15-2016 08:28 AM

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


no time to roll and stretch.

Nik Nichols 03-15-2016 08:29 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x2

real happy with the two. It just went well.

Nik Nichols 03-15-2016 01:29 PM

Re: Nik
 
3:00 break

squat cleans and a few jerks.

135lbs x3
165lbs x3 (one successful jerk)
185lbs x1 no jerk. All I had time for.

Nik Nichols 03-15-2016 01:41 PM

Re: Nik
 
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
4 Deficit HSPU 45/25# plates
8 KB Swings 70/53
12 Med-Ball Sit-Ups 20/14

5 rounds 2 reps.

HSPUs were hard and I had some misses.

Nik Nichols 03-16-2016 07:09 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 03-16-2016 08:39 AM

Re: Nik
 
10:00 break

dead lift

135lbs x3
235lbs x3
285lbs x3
335lbs x2

knees went in a little on the second rep so I stopped.

Nik Nichols 03-16-2016 12:49 PM

Re: Nik
 
WOD
Metcon (Time)
5 RFT
25 DU's
10 Alternating DB Step-ups to 20" box 45/35
6 C2B Pull-Ups

time 10:08

first time with the step ups. They went faster as I went.

Nik Nichols 03-17-2016 01:49 PM

Re: Nik
 
rest day. ran a mile, not timed. just getting the heart rate up.


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