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Old 08-29-2016, 09:02 AM   #14761
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


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
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Old 08-29-2016, 12:05 PM   #14762
Nik Nichols
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Re: Nik

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

time:
4:58



5:30
4:19
3:55
3:36PR
4:19
4:18
5:53
5:56
6:27
6:16
6:40
6:50
7:00


pretty happy with that. All unbroken, rested a bit inbetween the pullups and thrusters. Still I wanted it unbroken and go it.
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Old 08-30-2016, 08:53 AM   #14763
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Re: Nik

10:00 break

squat

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

last set, last rep really hard, happy to grind on out like that.
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Old 08-31-2016, 06:54 AM   #14764
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Re: Nik

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
10 DB Box Step-Ups 45/35
5 HSPU
200 m Run

6 rounds 9 reps
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Old 08-31-2016, 06:54 AM   #14765
Nik Nichols
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Re: Nik

am warm up
20 reps all
GHDs
back ext
push ups
sit ups with
kipping pullups
squats


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
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Old 08-31-2016, 08:48 AM   #14766
Nik Nichols
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Re: Nik

10:00 break

I was going to dead lift, but my right heel is hurting pretty good aftert DU.s this morning, so I rolled instead trying to ease it up a little.
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Old 08-31-2016, 11:51 AM   #14767
Nik Nichols
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Re: Nik

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
30 Ab Mat Sit-Ups
30 KB Swings 53/35
30 DU's

4 round 26 reps

heel felt better as I went. Not 100% but better.
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Old 09-01-2016, 08:37 AM   #14768
Nik Nichols
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Re: Nik

10:00 break

front squat,

bar x5
135lbs x5
165lbs x5

stopped there, core is soft from yesterday. Legs fine.
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Old 09-02-2016, 07:43 AM   #14769
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


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
__________________
49/M/5'7''/175lbs ''Take pain.'' quote: Mr Jenkins
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Old 09-02-2016, 08:50 AM   #14770
Nik Nichols
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Re: Nik

10:00 break

working on snatch position. OHS with bar and snatch drop. Working good shoulder position.

3 sets 3 reps

OHS and snatch drop with bar only.
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