Sunday – Recovery

Yoga at 4:30.

Glenn asks Dustin just one question - "Can you deal with THAT?!?"

SCHEDULE NOTICE: There will be no 6:00 am class on Monday. Other than that, regular hours, so we’ll be open from 8:30-9:30, and from 11:00 on.

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11 Responses to Sunday – Recovery

  1. McNaughton says:

    I’ll be at the squat bar, puttin’ out the vibe…

  2. Will says:

    @Alexis: Water polo tonight?

  3. Stephen says:

    A few tests:

    A. 14″ bench press, 30X0, find 1RM; 265
    B. Seated behind the neck press, find 1RM; 150
    C. Weighted chin-up, chin over vertical plane, find 1RM; 100 lbs.
    D. DB external rotations, 1 x AMRAP @ 10% of A, 30X0; 7 w/left, 8 w/right

    4 hours rest

    60 minutes yoga

  4. McNaughton says:

    Bench:5-5-5+;210×11
    Strict PU/GS pushups 1 to 7 to 1; 5:51
    Rest 10 min
    30 DUs OMEM for 10 min.
    Unbroken first 4 rounds. 300 DUs in 10 min is PR.

  5. Joe Lucas says:

    row 10 min warm up – sprint last 10 sec of every minute
    rest 3 min
    3 muscle ups on the minute for 10 minutes
    rest 3 min
    1 challenging HSPU every 30 sec for 10 minutes – adjust height as needed to “just get” rep every 30s
    rest 3 min
    5 sets:
    20 walking lunges controlled
    20 push ups contolled
    20 GHD sit ups controlled
    rest 3 min
    row 10 min cool down – sprint last 10 sec of every minute

    Row: ~2350m
    MU: broke sets 9 & 10
    HSPU: hands on 15+10lb bumper plates
    Triplet: as Rx
    Row: ~2350m

    Rest 4 hours

    Basketball game

  6. dustin says:

    OPT, see Joe L.

    Row ~2550m
    MU: all unbroken
    HSPU: all done on the rings
    Triplet: as rx’d
    Bike: 10 min cool down – sprint last 10 sec of every minute

  7. Alexis says:

    @ Will…yes, it is at UC 6-8pm…should be a good one! hope to see you there

  8. JasonY says:

    OPT, see Joe L.

    Row ~2150m
    MU: Missed round 8,9
    HSPU: all done head to floor
    Triplet: 15 GHD’s instead of 20
    Row : no clue on meters

  9. Holly says:

    5K on the treadmill 27:15

  10. Greg Harris says:

    Yoga then water polo. I’m continuously impressed by the athleticism of these water polo players. Most of them were in 7 1/2 foot water for an hour and a half. Whereas I gassed frequently and had to take three breaks.

  11. babs says:

    Modified OPT:

    row 10 min warm up – sprint last 10 sec of every minute
    rest 3 min
    1 muscle up (trying for second rep) on the minute for 10 minutes
    Missed reps 1, 4, 6, 8
    rest 3 min
    1 challenging HSPU every 30 sec for 10 minutes – adjust height as needed to “just get” rep every 30s
    Reps 1-6 @ 1.75″, Reps 7-12 @ 2.25″, Remainder at 3.5″
    rest 3 min
    5 sets:
    20 walking lunges controlled
    10 push ups contolled
    20 GHD sit ups controlled
    rest 3 min
    row 10 min cool down – sprint last 10 sec of every minute

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