Tag: Bent Row

Partner Barbell Complex

My low back is sore and tight. Went in at 10am.

Warm-up

3 Rounds

  • 1m Air Squats
  • 1m Jump Rope
  • 1m Russian KBS
  • 1m One-arm DB Snatch
  • 1m Sprawl (no push-up, no jump burpee)
  • 1m Rest

Nice and easy pace.

WOD

30:00 AMRAP (I go, you go)

  • 5 Power Cleans
  • 5 Front Squats
  • 5 Push Presses
  • 5 Bent Rows
  • 5 SDLHP

Casey and I knocked out 14 + 25 with 95#. He started first, so he did 15 full rounds. We kept a pretty consistent pace throughout, but slowed down some in the last 10 minutes. Great WOD, but brutal. Glad it’s over.

Barbell Complex

Up and at ’em for the 9am today. I’m sore from Saturday’s death by pull-ups and from bench pressing yesterday. We are stepping away from strength for the week to recover and confuse the body. Good timing since it’s Thanksgiving week. My cardio and endurance has been a bit lacking, so this is a good chance to kick it back up a notch.

Warm-up

21-15-9

  • Squat Jumps
  • HR Push-ups
  • Leg Raises

WOD

30:00 Partner AMRAP (alternating rounds)

  • 5 Deadlifts
  • 5 Bent Rows
  • 5 Hang Power Cleans
  • 5 Back Squats
  • 5 Good Mornings

I was paired up with Kevin and we had 115# on the bar. He had to bow out, switching to a lighter bar and slowing down around 10 minutes, so I switched to doing a round every other minute on the minute. I think I had 4 rounds in during the partner portion and then I worked the last two minutes in a row to end up with a total of 14 rounds plus 5 deadlifts, 5 bent rows, and 5 hang power cleans. It may have only been 13 full rounds because I’m not sure where we made the switch.

After the first couple of rounds I fell into a rhythm and was consistently getting 55 second rounds. I had never done a good morning in my life so that took some time getting used to. I smoked through the hang power cleans early on, but in those last few rounds it was a struggle to get that bar up. I’m left feeling sick after this WOD, that’s for sure.

Finisher

3:00 AMRAP of Burpees

I got 48 of them, with 16 in each minute I think, so pretty consistent. Not bad with only a few minutes of rest after the WOD.

WOD at the Westin

I was able to sleep longer than I expected with the 3 hour time difference and didn’t get out of bed until after 8am. Granted I didn’t go to bed until after midnight, so it was a long day yesterday. The workout center in the Westin was pretty busy today, but I was able to get in a pretty good workout. When traveling you have to make due with what you have. It’s better than doing nothing.

Warm-up

400m run on the treadmill at a 6 mph pace.

Strength

I used a couple of machines.

4 sets

  • 5 Chest Presses
  • 2m Rest

I set the weight to 115#, 115#, 130#, and 145# for my sets.

4 sets

  • 5 Lat Pulldowns
  • 2m Rest

I set the weight to 100#, 115#, 130#, and 145# for my sets.

WOD

5 rounds

  • 10 HR Push-ups
  • 10 Floor Wipers (45# DBs)
  • 5 Bent Rows (45# DBs)

Originally I was going to do 10 push-up renegade rows instead of the HR push-ups and the bent rows, but the DBs are round, so I was rolling all over the place. Sometimes you have to modify due to equipment. Not a bad little workout. I did it in 7:48.

Finisher

20:00 on a stationary bike. The computer said I went 7.14 miles, but I don’t believe it. I got a good sweat on though.