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[Stephen R. Lampl]

100520 THURSDAY

Rest Day - a real rest day doing nothing!

I needed this one, for sure!

[John Scott Rezendes]

5-20-10

Rest day
At the pool:
1500m crawl in 38:01 (slow)
8 x 25m sprints where I rested the exact time it took to do the sprint:
1 20sec sprint/20sec rest
2 20/20
3 19/19
4 22/22
5 25/25
6 23/23
7 25/25
8 25/25

total: 1700m

Then a 60 minute deep tissue massage

[Nancy Cohen]

John, great to see someone doing a swim workout on here! Good job.

Oh, and then followed by a massage...I'm jealous.

[Bill Hoogsteden]

Originally Posted by John Scott Rezendes

Bill H., The trainer that taught me the split jerk did this: as I was standing, arms by my side, the trainer came up behind me and pushed me forward un-expectantly. The leg that I put forward to balance myself (in my case my left leg) became the leg I would put forward for the split jerk. I suppose it's kind of like discovering which eye is your dominant eye when you first start shooting.

John-
Thanks for the tip! I'm going to share that with the folks at my box!

WU

10 Pushups
10 Squats
10 Situps
5 Burpees (Yay Burpees!)

WOD
4 RFT:
115 pound barbell, Shoulder to overhead, 5 reps
10 Burpees
in 6:26


THEN, one of our instructors felt the WOD went by TOO quickly, so we did the following:



3 RFT:
50m carrying 25# overhead,
30 24″ box jumps
30 pushups


in 22:01


What was I thinking?!?!?!

[Stephen R. Lampl]

Originally Posted by William Hoogsteden

John-
Thanks for the tip! I'm going to share that with the folks at my box!

WU

10 Pushups
10 Squats
10 Situps
5 Burpees (Yay Burpees!)

WOD
4 RFT:
115 pound barbell, Shoulder to overhead, 5 reps
10 Burpees
in 6:26


THEN, one of our instructors felt the WOD went by TOO quickly, so we did the following:



3 RFT:
50m carrying 25# overhead,
30 24″ box jumps
30 pushups


in 22:01


What was I thinking?!?!?!

Great job, Bill. Going overhead kills the arms for burpees and the burpees make going overhead difficult...And yeah, that last little WOD must have been pretty nasty!

[Terry Dickman]

Originally Posted by Stephen R. Lampl

Hi Terry,

I haven't seen that SDHP/Push-up couplet workout before......great push-pull programming!

Did it take you a long time to get stability in the shoulders with OHS? When I'm locked overhead (in the squat) even with just 28#, it seems that someone could just push forward or backward on the bar and I'd lose the positioning / have to dump. Thanks.

Hi Steve, Yeah getting a decent weight on OHS seems like its going to be a long process for me, couldn't even do the bar when I started 1.5 yrs ago, my goal is to be able to do 1RM at body weight. Stability is ok, just seems it takes many reps before I get warmed up in the shoulders...then I am too tired to hold all that weight...

5-20-10
Press 5-5-5-3-3-3

135 (4), 130, 130, 135, 140, 145

rest 5 min, then

AMRAP 3 min:

• 5 squat jumps w/45 lb barbell on back
• 10 pull-ups

4 rnds, 3 rnds +5+8, 3 rnds +5+7, 3 rnds +5+7
rest 5 min, then repeat for a total of 4 rounds.
*on squat jumps, make sure you are driving through heals all the way

extra work-Tabata push-ups. Record low number
23 first round, 14, second round, 6 was lowest and last round

hmmm... have to do Nicole today...damn he is programming more pull-ups...???

[John Scott Rezendes]

5-21-10

WU: SUx100/OHS 45#/pushups/pullups/dips/45# plate farmer carry/back ext

BP 1-1-1-1-1
25x45#/25x65#
15x95#/15x115#
10x135#
5x145#/5x155#
1x165#/1x175#/1x185#/1x195#/1x205#

Probably could have gone higher but felt a little wonky without a spotter. Also did 100SU between each set to stay warm.

WOD: 800m walk for time with 45# plate overhead. Every time you come out of full lock up, set the plate down and do 10 pushups (I think I "borrowed" this from Terry's affiliate page).
I managed 200m before starting my first pushups. Then I got another 100m in before deciding to scale to a 35# plate every 50m, so it was 50m with a 45# then 50m with a 35# till I finished the 800. Did a lot of pushups too. Took me 24:23

Nancy, I don't get to swim as often as I would like. But I do enjoy the look on the lifeguards faces when I get out to do burpees or pushups or single unders then get back in for another 25m sprint.
My massage guy is having a $50 for 60 minutes special this month and I'm going as often as I can afford. It's usually $75 (or higher).

[Nancy Cohen]

Originally Posted by John Scott Rezendes

Nancy, I don't get to swim as often as I would like. But I do enjoy the look on the lifeguards faces when I get out to do burpees or pushups or single unders then get back in for another 25m sprint.
My massage guy is having a $50 for 60 minutes special this month and I'm going as often as I can afford. It's usually $75 (or higher).

I bet that makes for good entertainment! Last week, at one of our masters swim workouts, we had to do some sprints, and before each sprint we had to get out and do either squats or push ups. 'twas fun! I like when it's mixed up like that.

Nice way to take advantage of the massage special.

[John Jaeckel]

05.20.10: REST

05.21.10:
Month 3, Week 2, Wendler 5/3/1, Shoulder Press Day

WARMUP:
Shoulder Press
5x65
5x80
3x95
Full Body Stretch

STRENGTH:
Shoulder Press
3x110
3x125
4x140

WOD:
Behind The Neck Push Press 25x95 lbs.
Pushups with feet on 20" Box x25
5:35

[Terry Dickman]

Nancy...like your blog...didn't know you were a personal trainer.

Scott...nice job on that WOD, we are doing that today too. I was just down at the gym for lunch and did Nicole. The over 50 crowd goes to my class at 6pm, we'll see how they do.

“Nicole”

AMRAP 20 min

• run 400m
• max pull-ups

7 round, 101 pull-ups (PR)
23, 17, 15, 14, 12, 10, 10

getting tired of pull-ups