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Old 07-30-2015, 01:36 PM   #14151
Nik Nichols
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Re: Nik

10:00 break

squat

bar x3
135lbs x1
185lbs x1
235lbs x1
285lbs x1

all good, back seems to be on the mend. Still a bit shy to push things.
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Old 07-30-2015, 01:37 PM   #14152
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Re: Nik

WOD
Metcon (Time)
5 Rounds
15 C2B Pull ups
25 Sit ups
50 Double Unders
1:00 Rest

Rest time is included in total time

time
19:12

C2b were really tough, shoulders tired from the KB yesterday.
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Old 07-30-2015, 01:38 PM   #14153
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Re: Nik

3:00 break

HPC and jerk

bar x3
95lbs x3
135lbs x3
165lbs x1

again, just testing out my back. I didn't want to push it.
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Old 07-31-2015, 07:01 AM   #14154
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Re: Nik

A.M. warm up

25 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 07-31-2015, 07:02 AM   #14155
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Re: Nik

strict press

bar x10
95lbs x5
105lbs x5
115lbs x6
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Old 07-31-2015, 08:40 AM   #14156
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Re: Nik

10:00 break

front squat

bar x5
135lbs x5
185lbs x5
215lbs x5

hard, but ok.
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Old 07-31-2015, 11:31 AM   #14157
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Re: Nik

3 reps EMON for 10:00 min

kipping HSPUs, working new form here.

hand walking practice

WOD
Metcon (AMRAP - Reps)
AMRAP 6

Burpees
OTM 25 Double Unders


43 reps.
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Old 08-03-2015, 07:28 AM   #14158
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Re: Nik

Saturday

5,4,3,2,1 reps for time

power clean at 185lbs

ring MUs

time 5:23

fun work.
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Old 08-03-2015, 08:36 AM   #14159
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Re: Nik

10:00 break

squat

bar x5
135lbs x1
185lbs x1
235lbs x1
285lbs x1
335lbs xfxf

psyched out for my back. I went in for therapy this morning and was afraid.
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Old 08-03-2015, 02:39 PM   #14160
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Re: Nik

deadlift 135lbs x3
185lbs x1
235lbs x1
285lbs x1
315lbs x1
335lbs x1

not bad with my back rehab, good starting point.
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