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Old 10-10-2014, 07:27 AM   #13661
Nik Nichols
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Re: Nik

A.M. warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

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


Weightlifting
Back Squat (3X75% 3X85% AMRAP 95%)

275lbs x3
310lbs x3
345lbs x1

failed a second rep on the 345, got to the bottom and just did not get out. That's ok, I wanted to stay on the program at the gym, so one rep moves me on.
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Old 10-10-2014, 11:31 AM   #13662
Nik Nichols
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Re: Nik

full clean and jerk
135lbs x1
165lbs x1
185lbs x1
195lbs x1x1x1

not bad but I was really tired and did not have a lot of energy. I just wanted to keep the movement fresh.
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Old 10-20-2014, 08:25 AM   #13663
Nik Nichols
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Re: Nik

A.M. warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min
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 10-21-2014, 06:07 AM   #13664
Nik Nichols
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Re: Nik

10/20/14

Weightlifting
Back Squat (5X65% 5X75% AMRAP 85%)

235lbs x5
275lbs x5
315lbs x5

all good, I tried for a 6th rep on the last set but bailed from the bottom.

I did not have time for the metcon, I had to cover the classes last night.
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Old 10-21-2014, 07:01 AM   #13665
Nik Nichols
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Re: Nik

A.M. warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min
rolled hip flexers 1:00min a side
calf stretch 1:00min a side
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Old 10-22-2014, 07:47 AM   #13666
Nik Nichols
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Re: Nik

strict press

bar x15
95lbs x5
115lbs x5
120lbs x5
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Old 10-22-2014, 08:20 AM   #13667
Nik Nichols
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Re: Nik

warm up

10 reps all
strict pull ups
GHDs
back ext
squats
push ups
sit ups

rolled my back 1:00min
rolled piriformis 1:00min
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 10-23-2014, 06:10 AM   #13668
Nik Nichols
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Re: Nik

10/22/14

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 8

6 Clean and Jerk 135/95
3 Ring Dips
6 Ab Mat sit up 20/14

5 rounds 2 reps with a 25lbs wall ball.
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Old 10-23-2014, 06:37 AM   #13669
Scott Jenkins
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Re: Nik

Quote:
Originally Posted by Nik Nichols View Post
10/22/14

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 8

6 Clean and Jerk 135/95
3 Ring Dips
6 Ab Mat sit up 20/14

5 rounds 2 reps with a 25lbs wall ball.
Bet those ring dips went quick for you Nik, looks like getting on the abmat would take longer than the ring dips.
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Old 10-23-2014, 12:03 PM   #13670
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Re: Nik

Quote:
Originally Posted by Scott Jenkins View Post
Bet those ring dips went quick for you Nik, looks like getting on the abmat would take longer than the ring dips.
Yea, dips were a bump, the going from here to there took time, the sit ups were fine. cleans were the big part in the workout.
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