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Nik Nichols 03-30-2016 12:46 PM

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 03-31-2016 08:23 AM

Re: Nik
 
10:00 break

squat

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


slow hard rep.

Nik Nichols 03-31-2016 01:57 PM

Re: Nik
 
WOD
Metcon (Time)
15-14-13-12-11-10...etc until 1
Pullups
Burpees
20 min cap


time 14:28

pull ups unbroken, burpees ok, but could have been faster, longer time in between rounds then I want.

Nik Nichols 03-31-2016 02:08 PM

Re: Nik
 
3:00 break

small oly work. Still minding my shoulder in some movements.

hang full snatch
with bar x4x4
95lbs x3
95lbs x3

hang power clean and push jerk 95lbs x3 x3 ( rough on the shoulder recovering the bar from over head, but a bit better.

Hang power clean
135lbs x3x3 (dropping to knee to rebound back up.)
165lbs x3

and all I had time for in my 15:00min. I wanted 185lbs but ran out of time. The rest was easy.

Nik Nichols 04-01-2016 08:01 AM

Re: Nik
 
dead lift
bar x10
135lbs x3
225lbs x3
275lbs x3
325lbs x3

all good solid reps. I did this in between classes this morning.I needed some deads as it has been over a week, I need to keep it fresh.

Nik Nichols 04-01-2016 08:14 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 04-01-2016 11:18 AM

Re: Nik
 
WOD
Metcon (Time)
5 RFT
400 m Run
1 Rope Climb
10 Box Jumps 30/24
20 min cap

time 14:34

box jumps the slow part, 30 inch is slow for me.

Nik Nichols 04-01-2016 01:42 PM

Re: Nik
 
3:00 break

rolled.

spent the 15:00mins on knees down, foot has been sore, left knee a little cranky.
So

ball in ''knee pit'' 2:00min a side
rolled glutes 1:00min a side
stretches shins 1:00min a side
rolled calves 1;00min a side

Nik Nichols 04-04-2016 08:43 AM

Re: Nik
 
10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
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

Nik Nichols 04-04-2016 08:44 AM

Re: Nik
 
10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
340lbs x1

rough last rep, slow and left knee went in. That is 2x body weight.


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