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Old 06-10-2016, 08:15 AM   #14661
Nik Nichols
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Re: Nik

am warm up
10 reps all
GHDs
back ext
push ups
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
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Old 06-10-2016, 08:37 AM   #14662
Nik Nichols
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Re: Nik

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

form good, it was a little hard after yesterday but solid.
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Old 06-10-2016, 12:22 PM   #14663
Nik Nichols
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Re: Nik

WOD
Metcon (Time)
4 RFT
100 Single Unders
50 Air Squats



time 8:15

easy friday quad burner.
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Old 06-13-2016, 06:47 AM   #14664
Nik Nichols
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Re: Nik

am warm up
10 reps all
GHDs
back ext
push ups
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
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 06-13-2016, 08:38 AM   #14665
Nik Nichols
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Re: Nik

10:00 break
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1

not bad. I am real tired today so I was glad to get this done.
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Old 06-14-2016, 06:52 AM   #14666
Nik Nichols
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Re: Nik

am warm up
10 reps all
GHDs
back ext
push ups
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
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 06-14-2016, 11:48 AM   #14667
Nik Nichols
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Re: Nik

10:00 break
dead lift

bar x10
135lbs x3
185lbs x1
235lbs x1
285lbs x1
305lbs x1
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 06-14-2016, 12:03 PM   #14668
Nik Nichols
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Re: Nik

WOD
Metcon (Time)
4 RFT
400 m Run
10 Pull-Ups
34 Ft Walking Lunges (length of rig)


time 9:53

happy with the sub 10:00
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Old 06-15-2016, 06:55 AM   #14669
Nik Nichols
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Re: Nik

WOD
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
5 HSPU
10 Sit-Ups
30 DU's


11 rounds 15 reps

Good workout, I had a solid pace, some sets of DUs broke but not bad.
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49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 06-15-2016, 07:06 AM   #14670
Nik Nichols
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Re: Nik

am warm up
10 reps all
GHDs
back ext
push ups
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
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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