Monday, March 2, 2009

warm up
25 4-count jumping jacks
2rnds of the following:
- 5 hspu
- 10 jumping pull ups
- 15 ghd sit ups
pvc press x10
pvc push press x10

workout
shoulder press
warm up 5x5
work set 3x1

5-10-15-10-5 of:
double russian kb swing @ 16kg (kb in each hand)
jumping ball slams @ 16#

post 1RM & time

5 comments:

  1. name / bodyweight
    1RM / time

    todd / 224
    185pr / 3:02

    steve c / 205
    145pr / 3:08

    turbo j / 155
    150 / 2:34

    jv / 120
    105 i love life / dna

    christian / 145
    160pr / dna

    cav / 163
    130pr / 4:41

    dap / ?
    95 / 6:48

    caleb / 160
    155 / 2:49

    guy / 178 (welcome home)
    145 / 5:08

    topher / 185
    105 / 6:29

    rey / 215
    205pr / 3:34

    lisa / 114
    65 / 5:25 @ 25#db swings

    kyle r / 185
    105 / 3:50

    jenn / 114
    55 / 4:09 @ one 16kg swing

    today we realized that if we warmed up at a heavy weight then most likely we would be over-worked during our work set. hopefully, we learned from this so the next time we try and set personal records (pr), we will progress accordingly.

    for those of us who were exposed to the one of many 'heavy' days for a wod, be patient. first understand the logic and what it is we are trying to accomplish during a 5RM, 3RM or 1RM day. don't take them lightly...for they are a fight through and through. one should be physically and mentally drained after each attempt. one should NEED a full recovery in between attempts due to the taxing effort demanded by lifting heavy loads. google 'phosphagen system' and understand the effort required and what it does to our bodies. think of it as a highly concentrated form of whoop ass.

    welcome back to guy. i was disappointed that he didn't walk in with a family sized bag of cheesy poofs...but i'm patient.

    ReplyDelete
  2. Christian 3:03 on 2nd part of workout,
    JV 3:30 " "
    -JV

    ReplyDelete
  3. Rob/ 214
    185 pr/ 4:19 used 17,5kg dumbells.
    15kg wouldn't have been fair.

    Guy you are a lucky man to be back over there.
    ;-)

    ReplyDelete
  4. Thanks for all the well-wishes and hugs. It's great to be back home! I matched my PR for the Press at 145#, and almost got 155# up (see pic).

    It's good to see everyone again!
    -Guy

    ReplyDelete
  5. maria / 115

    80# (my strict presses are lousy!)

    5:11 / 12.5 kg KB's

    ReplyDelete