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Old 03-17-2014, 07:53 AM   #13161
Nik Nichols
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Re: Nik

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

back and legs a little tired today.
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Old 03-17-2014, 08:23 AM   #13162
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Re: Nik

10:00 break
5/three/1
squat
bar x3
135lbs x3
235lbs x3
285lbs x3
320lbs x3

all good, last set last reps was a but rough and I had it in me for more, but with my back I stopped there for safety.
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Old 03-17-2014, 11:16 AM   #13163
Nik Nichols
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Re: Nik

WOD
AMRAP 7:
10 Wall ball shots (20 / 14 lb)
5 Power Clean & Push Jerk (61 / 43 kg)
1 Muscle-up

4 rounds

it was all messed up. I got interrupted after round 3 and had to unload a truck and so I came back and just did one more round. I am glad that I did that last round just to get more work done.
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Old 03-18-2014, 08:19 AM   #13164
Nik Nichols
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Re: Nik

A.M. warm up
10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
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Old 03-18-2014, 08:21 AM   #13165
Nik Nichols
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Re: Nik

10:00 break
squat

bar x3
135lbs x1
235lbs x1
285lbs x1
335lbs x1
355lbs x1

reps ok but I feel really weak and tired today. The last reps was slow and took ALOT of effort. I hope I'm not coming down with something.
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Old 03-18-2014, 11:06 AM   #13166
Nik Nichols
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Re: Nik

still feeling weak, so I just did a warm up
2 sets 10 reps pullups
3 sets 10 reps back ext with 45lbs plate to chest
2 sets 10 reps T2B

hand stand holds.
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Old 03-19-2014, 06:57 AM   #13167
Nik Nichols
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Re: Nik

10 reps all
GHDs
back ext
dead hang pull ups
squats
push ups
situps

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

still feeling run down a bit.

Oh I did some Handstand practice and did 5 HSPUs o half way down. THAT is progress. No pain here. I am taking it slow and not pushing it at all, that is why I did not try depth. Just testing the shoulder.
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Old 03-19-2014, 08:15 AM   #13168
Nik Nichols
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Re: Nik

10:00 break

10:00min EMOM
If you have T2B then do EMOM for 10 mins of 3-5 T2B + 4 Burpees (this should feel like a warm-up, reduce reps if it's too taxing)

I did 3 T2B 3 burpees ( read the workout wrong or I'd have done 4 burpees)
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Old 03-19-2014, 11:05 AM   #13169
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Re: Nik

hang power clean
3-3-3-3-3 ascending weight
Lower the weight and do a set of 6+ reps
1. 135lbs
2. 165lbs
3. 175lbs
4. 185lbs
5. 190lbs x2xfxf

7 reps at 170lbs and some in the tank


9:00min
AMAP
8 Toes-to-bar
10 KB Swings (32/24kg)
12 Burpees

KB swings with 40lbs DB

4 rounds 6 T2B

T2B getting better. I was able to go 4x4 on them on rounds 3 and 4 which is better then my singles.

The rest was just work, burpees got better as I went.
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Old 03-19-2014, 01:43 PM   #13170
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Re: Nik

3:00 break
walked for 10:00min
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