[Stephen R. Lampl]

Friday, 11/14/08:

Warm up: Stationary Cycling.
20:00 / L3 (4 min) / L5 (16 min) / 5.7 miles / 100 RPM / HR max 117
Stretching - especially targeting the hamstrings. Approx. 15 min.
Jump Rope:
Singles: 2:00. Tripped a few times, but getting much more fluid.
Double-under practice: 1:00. Each attempt stopped the rope. Oh well.....
"Strength jumping?" - 25 X 8 (2 pound rope). 30 sec rests between sets.

WOD: "Fran"
21-15-9 Reps for Time
95# Thrusters
Pull-ups

Scaled to "Fran Lite"
21-15-9 Reps for Time
45# Thrusters
Jumping Pull-ups
Time = 5:01
This is my first time doing Fran. Figured, if I could try a BW version of it, I should attempt the real thing, although scaled. I should probably have used 65# instead of 45#. The suck factor was definitely there (hard work!), but I think I should have pushed a bit harder and worked with the additional weight.

Med Ball Cleans:
20# X 10 X 3 Great for form (boy, do I need the work!). I was hitting about 33%.........YUK.

Pull-ups: 3 + 2 (uh) + 1
Weighted Chins: 15# 1 + 1 + 1 + 1 + 1 (all uh grip).
Un-weighted: 2 + 2 + 2 + 1 + 1 (all uh grip).
Total: 19.

Hamstring Rehab:
PVC Good Mornings: 25 X 3. Last rep of third set, felt something pull in R/hamstring (one I suffered L2 tear with in 2000). Felt a bit different than L/leg - - possibly an old adhesion which broke loose. Rehabbing both hams now......