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Old 01-29-2015, 10:27 AM   #1411
Nick Harris
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

Quote:
Originally Posted by Nik Nichols View Post
Great to hear, how did fran go? How is the knee?
Well Nick, Fran went okay I guess. It was a freaking bear! Knee held up okay. Since I've posted all those years ago I've had (3) knee surgeries which includes both knees. All that aside it went well.

Back in action baby!
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Old 01-30-2015, 08:05 AM   #1412
Nik Nichols
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

Quote:
Originally Posted by Nick Harris View Post
Well Nick, Fran went okay I guess. It was a freaking bear! Knee held up okay. Since I've posted all those years ago I've had (3) knee surgeries which includes both knees. All that aside it went well.

Back in action baby!
Glad to hear you are still fighting!!
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Old 05-12-2015, 12:39 PM   #1413
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

05/12/2015

Strength Work
Seated Strict Press
90% of 1RM (150 lbs)
Approx 75% x 5 reps = 95 lbs
Approx 85% x 5 reps = 115 lbs
Approx 85% x 5 reps = 115 lbs

WOD
3 Rds for Time
400m Run
20 box jumps 28"
10 KTE's

Total time - 13:59
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Old 05-15-2015, 12:10 PM   #1414
Nick Harris
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

Thursday, May 14th

Strength Work
5-5-5-5-5
Turkish Get Ups
45 lb KB & 45 lb Barbell

12 min AMRAP
30 Kettle Bell swings (45#)
20 Burpees
10 Thrusters (95#)

152 reps

Felt gassed pretty much after the first round of burpees, very frustrating not seeing tons of improvement on my cardio.
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Last edited by Nick Harris : 05-15-2015 at 12:23 PM.
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Old 05-18-2015, 08:48 PM   #1415
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

Monday, May 18, 2015

Weight Training

70% - 175 lbs x 3
80% - 200 lbs x 3
90% - 225 lbs x 3
Back squat work based off 90% of 1RM (Back Squat max - 275 lbs)

WOD
30 - 20 - 10
Back Squat (75#)
Double-unders
Hand Release Push-Ups

8:48 total time
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Old 05-22-2015, 07:01 AM   #1416
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

Thursday, May 21, 2015

Weight Training
Strict Press - based off 90% max weight
70% x 3 reps (95 lbs)
80% x 3 reps (110 lbs)
90% x 3 reps (120 lbs)

WOD
75 Pull-ups
75 Push-ups
75 Squats
1,200m Run
Break up the moves in any combination you want to complete all reps

Total time - 18:49
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Old 05-22-2015, 07:07 AM   #1417
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

Wednesday, May 20, 2015

Weight Training
Bench Press based off 90% 1RM

70% x 3 reps (195 lbs)
80% x 3 reps (215 lbs)
90% x 3 reps (230 lbs)

***Unfortunately I got called away for family business and couldn't complete the WOD below***

WOD
Thrusters (95 lbs)
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Hang Cleans (95 lbs)
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Old 05-22-2015, 07:07 AM   #1418
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Re: 1LT Nick Harris - 279 CAV - Work Out Post

Tuesday, May 19, 2015

Weight Training
Back Squat based off 90% 1RM

70% x 3 reps (225 lbs) ***I messed up and did 225 lbs instead of 195 lbs***
80% x 3 reps (225 lbs)
90% x 3 reps (240 lbs)

WOD
15 min EMOM
3 squat cleans 135 lbs (Rx)
1 push jerk 135 lbs (Rx)

This was a great accomplishment for me, I've not completed 55 reps of 135 squat cleans before! Did this WOD unbroken!
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