[Stephen R. Lampl]

Thurday, 11/20/08:

HAMMY REHAB DAY #9

Warm-up(s):
#1. Stationary Cycling: 10:00 / L3 / 100 RPM / 2.6 mi / HR to 100.
#2. Elliptical Trainer: 20:00 / L5 / 85 RPM / miles - ? / HR to 128
Tried running on treadmill first. R/knee and hammies not very happy yet....
CFWU (modified):
3 pull-ups, 10 push-ups, 10 GHD sit-ups, 10 back ext.

WOD: Angie. Post time.
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

As performed:
100 jumping PUs (1st 5 of 10, 2nd 3 of 10, and 3rd 1 of 10, unassisted) broken into groups of 10.
100 Push ups (first 20 in a row, then groups of 5 X 16)
100 Sit ups (first 50, then 25, then 15, and 10).
100 Squats (grouped 25, 15, then 10 X 6).
Time = 19:49. (Hoped for 15:00 or less, but that was probably unrealistic)
Comparison: 10/20/08: 11:04 scaled to 50 reps of each.

Shoulder Press:
WU = 45# X 15
55# X 3
65# X 3
75# X 3
95# X 3 (accidental jump)
105# X 3
115# X 1, (2F) - (Seem to be stuck here.....)
110 X F
95# X 5 X 3
Shoulder a little sore at first, worked through discomfort and all lifts, save the 115 and 110 felt solid and strong.

Kipping Pull-up Training: Took laptop w/ me to globo and held class right there.........
Blech!!! Still look like I'm doing a controlled "fish flop." I am soooooo uncoordinated. Brain can kip......body can't!!

Plank Hold (on elbows/forearms)
1 X 4:20!!! PR! (Did after WO).

Note: All the squats this week seem to be helping the hamstrings. Only minor discomfort, and feel only the slightest pull doing the squats.