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Old 06-10-2015, 11:39 AM   #14061
Nik Nichols
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Re: Nik

WOD
Metcon (Time)
5 RFT
10 HSPU
50m Walking Lunge

time

9:24

HSPUs unbroken

lunges slow, my quads are killing me today.
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Old 06-11-2015, 06:56 AM   #14062
Nik Nichols
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Re: Nik

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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rest day.
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Old 06-11-2015, 08:26 AM   #14063
Nik Nichols
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Re: Nik

10:00 break

stretched and walked a few laps.
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Old 06-11-2015, 01:55 PM   #14064
Nik Nichols
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Re: Nik

quick ''rest day'' workout

5,4,3,2,1 power clean with 200m run in between sets.

time 5:24

cleans unbroken, runs ok.
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Old 06-12-2015, 07:57 AM   #14065
Nik Nichols
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Re: Nik

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

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 06-15-2015, 08:03 AM   #14066
Scott Jenkins
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Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
WOD
Metcon (Time)
3RFT
5 Power Clean 135/95
5 Hang Clean
5 Front Squats

4:49

first round unbroken
broke because I gave in to quad burn.
You gave in to quad burn ... Does look Quad burny. Hope you enjoyed your trip to Ireland
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Old 06-15-2015, 08:25 AM   #14067
Nik Nichols
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Re: Nik

Quote:
Originally Posted by Scott Jenkins View Post
You gave in to quad burn ... Does look Quad burny. Hope you enjoyed your trip to Ireland
hahahaha yep, it got me.
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Old 06-15-2015, 08:26 AM   #14068
Nik Nichols
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Re: Nik

10:00 break

dead lift

135lbs x3
235lbs x3
295lbs x3

back is a bit sore so I stopped there.
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Old 06-15-2015, 08:28 AM   #14069
Nik Nichols
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Re: Nik

A.M. warm up

20 reps all
GHDs
back ext
push ups
sit ups
squats

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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49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 06-15-2015, 11:03 AM   #14070
Nik Nichols
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Re: Nik

WOD
Metcon (AMRAP - Reps)
EMOM 10
3 Burpee
3 Hang Clean 135/95
Max Effort T2B

Score will be total T2B

score 65reps.

paced it to 7 reps for the first 5 rounds and 6 reps the last 5 rounds.
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