Dec 13, 2009

MONDAY 091214

Strength: Overhead squat (OHS) 5-5-5-5 (these are sets across, so build to your 5 rep max)

then...to the pool!
5 x 100m sprints (2 laps or 4 lengths), max effort
rest 1 minute between 100m sprints.

post wt/splits for comment.

16 comments:

RW said...

OHS = 135,135,145,155

felt pretty good at this weight, probably not a 5 rep max.

Swim - 1:28, 1:30, 1:32, 1:32, 1:34

jeffrey.paine said...

OHS = 95, 95, 115, 125

Legs felt good, but still working on the balance for the upper half as the weight gets heavier.

Swim - 1:40, 1:50, 2:00, 2:00, 2:02 (which is approximately twice as long as Danbeck's times)

Brian said...

OHS: 45-50-55-60-65
Ditto Jeffrey's comment. I recognize my core strength is the issue.

No going to post today, so sub'd 400m run for 100m swim
1:30 1st, +4-5 sec/set afterwards (not a good trend)

Michael said...

OHS - 95, 105, 115, 125
still working on balance and holding it over head

swim - completed without drowning
improvements:
- completed all 500m, whereas I did 250m in the full mission profile
- only sidestroked about 10m this time...

Phil B said...

OHS 115-135(PR)-135(X)-135
pretty pumped about the OHS, since 155 was my previous 1RM. really focused on constant upward pressure and it helped my usually weak shoulders.

swim - 1:39, 1:38, 1:37, 1:39, 1:40

Wayne L said...

95-95-95-115

METCON
1:57
2:10
2:13
2:14
2:19

craigrr said...

sub shoulder press for OHS
SP = 135, 135, 135, 140, 140

Swim - 1:55, 1:59, 1:55, 1:57, 1:57

D_E_K said...

45-55-65-75-85

Swim was right on 1:31 to 1:35 every time.

upty03 said...

ohs--135, 140, 145, 150

disclaimer follows: terrible swimmer...very glad that i did not drown today.

1:53
2:08
2:00
2:03
2:03

C.L. said...

Complete...with major modifications

OHS form blows so worked on that with lighter weight
5 x 45, 5 x 45, 5 x 55, 5 x 55, 5 x 65, 5 x 65
Need to improve shoulder flexibility and core strength

Then to the pool... Swam first two intervals as rx'd then scaled to 50m intervals (so Upty didn't have to jump in and save me)
2:25, 2:44, 1:21, 1:11, 1:13, 1:08, 1:10, 1:06
- 19:18 total

Nick said...

OHS:
Really working on overall form b/c Im very new to the OHS. Started with the PVC pipe.. then went to the 15 lb bar, then added 10 pounds for 25 lbs total. Then did the 45 lbs bar.
So, then I did 45, 55, 65, 75, 85 failed on the 5th one at 85.

Then off to the pool where I did the following splits
1:36, 1:45, 1:46, 1:46 and 1:39
I could feel the active shoulders from the OHS in the pool

John McGrady said...

OHS- 95, 115, 115, 115, 115
Subbed 500m row for 100m swim (the pool was packed) 2:00, 1:54, 1:56, 2:00, 1:56

Chris said...

Did Friday's thrusters - 7:20.

swim: 1:15, 1:17, 1:17, 1:18, 1:14...I may be faster than Jeff but at least he can do an OHS...I seem to be mechanically disturbed.

Russ said...

Final CF101 Assessment:
Fran = 6:26...PR, and 3:20 improvement since the CF101 start in OCT.

Celebration complete. Now I must learn double-unders.

Gary said...

OHS: Had a difficult time with technique. 45-65-75-85-95

Swim: 1:11, 1:13, 1:17, 1:21, 1:23

J. O'B said...

Had issues last time with OHS so I went very slow.

OHS= PVC-SilverBar-35#-then in 10# increments to 105#-failed twice at 115#

Swim= 1:23,1:54,2:00,1:58,1:55
What was I thinking with that first interval? I was so gassed that I had to mix in breast stroke in the next 2.