Tag: GHD Sit-up

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

  • 2×135#
  • 2×165#
  • 2×185#
  • 5x2x205#

Snatch Deadlifts

  • 3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

  • 5×205#
  • 3×245#
  • 4×280#
  • 1×300#
  • 4×280#
  • 1×310#
  • 4×280#
  • 1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 10 Pistols
  • 10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

  • 5:00 Bottom Squat Hold
  • 6:00 EMOM of 50 DU
  • 5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.

Shoulder Depression

My shoulder has not been the greatest yesterday or today. So sick of it!

Warm-up

  • Zombie Kicks
  • Leg Swings
  • Band Scap Retrations
  • Band Reverse Flys

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×345#
  • 5×375#
  • 5×385#
  • 5×405#

Felt solid. No back issues.

Shrugs

  • 3x5x225#
  • 2x5x255#
  • 2x5x285#
  • 5×315#

Took 10:00 for this since I couldn’t do the MAX strict pull-ups everyone was else was doing.

Conditioning

3 Rounds

  • ~350m (3 rectangles at SF)
  • 21 Power Cleans (115#)

Did power cleans instead of 95# snatches. Paced the first set too much by going 6-5-5-5, then went 8-7-6 the last two sets without much of a problem. Tried to push a little extra on the last run. Finished in 10:43.

After class I did a 3:00 bottom squat hold.

Throughout the day I did more bottom squat holds: 3:00, 2:00, 3:00.

After an adjustment and laser therapy I hit up some work in the garage. My supraspinatus is aggravated again, so probably why the last two days I’ve been feeling the shoulder.

16:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups

Planned to go for 20:00 but my back was starting to feel iffy and didn’t want to push it after deadlifting this morning. Those 320 dubs bring me to 1,026 for week 3, so already over my mark, but I want to keep getting more than the previous week, so it’ll be 1,300+. I was feeling a little weak in the jumps with the rope today and after sitting down I’m feeling my calves. I wouldn’t think that bit of running today would have done anything, but maybe the bottom squat holds are to blame.

3 Rounds

  • 1:00 Bottom Squat Hold
  • 1:00 Rest

I’ll get in a couple more minutes to get over 15 total and will also do some of the couch stretch tonight.

Training Week 1 Begins

Now that test week is over, Matt is starting a 12 or 13 week program for Survival Fitness. Looking forward to sick gainz bro! My hip flexors are sore from my low back down around my hip and up under my quads from all of those GHD sit-ups on Saturday.

Warm-up

  • Air Squats & Bottom Squat Hold
  • Zombie Kicks & Leg Swings
  • Jumping Jacks
  • Arm Circles

Strength

Back Squats 3×10 @ 65%

  • 10×45#
  • 5×135#
  • 5×205#
  • 10×235#
  • 10×245#
  • 10×260#

65% would be 228# for me, which is too light. I’ve been doing more than that already, so I went heavier on my sets.

Midline

5 Rounds

  • 1:00 Weighted Plank (25#)

We partnered up, so there was about 1:15 of rest between each round. Matt and I were placing the weight right over our lumbar area, which I imagine is the toughest spot since that’s where we hinge. If you put the weight up closer to the shoulders it should be much easier to hold.

Conditioning

21-15-9

  • 135# Squat Cleans
  • MB Push-ups

Was supposed to be a full “Elizabeth” but I think the ring dips have been bothering my shoulder, so Matt suggested the push-ups. I did all singles on the cleans and finished in 9:18.

I have a feeling legs are going to be sore for a couple of days.

In the afternoon I did a quick one in the garage.

5 Rounds NFT

  • 10 GHD Sit-ups (touch floor)
  • 20 Hip Extensions
  • 40 DU

Leaves only 400 more DU to do by Saturday for me 1,000! Dubs weren’t the greatest today. Not even one set unbroken. I was moving quick between movements, but not a rush like I’d have if I was doing it for time. Boy, was my low back pumped up starting in the 3rd round of hip extensions. Touched the floor today with the GHDs since I barely felt sore from 150 of the parallel ones the other day. May back has been feeling good, so should be able to handle it.

Saturday Double

In for the 10am. First weekend class in over a month, but it’s still testing week.

Warm-up

All kinds of leg stuff to get ready for sprints. Ran a couple of laps and did some warm-up sprints building up speed.

40 Yard Dash

I got exactly 5.03 seconds all three times. The chances of that happening with a hand stopwatch are crazy. Felt like I was getting faster each run, but I guess not.

30 Yard Shuttle (5-10-10-5)

There are 3 cones set 5 yards apart. Start at the middle cone and go either direction to begin. then to the far cone, back to the other far cone, and finish in the middle. It was tough sliding all over on the payment. I got a 7.22 and a 7.00 for fastest of the day.

Wall Balls

Next up was supposed to be “Karen” and I didn’t even think about the shoulder before we started. Wish it would have though. I did 25, rested for an 8 count, and then half way into the next set of 25 I started to feel it. Called it quits after 50 reps. Took me about 1:45 so I was on a pretty good pace if I could keep it up. I don’t like quitting!

5:00 Air Dyne (AD6)

This was supposed to be the original test today but Matt changed it up since there are only 3 machines. Figured I might as well do it to get some leg burn since I skipped out on 100 wall ball reps. I really had no idea how to pace it. Got 92 calories. Could probably start faster.

MAX Vertical Jump

I got 27″ standing and 29″ with a drop step. Still got the hops! I was able to touch the 10’6″ mark with the drop step.

Worked out in the garage around 4. Kevin bailed on me for lifting so I trained solo. Felt good to open up the garage door for the session.

Back Squats

  • 10×45#
  • 7×135#
  • 7×205#
  • 7×225#
  • 7×245#
  • 7×265#
  • 7×285#

Figured I would try something different. Not too long ago I did sets of 10 starting at 205 and went up by 10# each set. Seven is a fun number. Started to get tough at the end of 265# and definitely had to take more breaths between reps with 285#.

Skill Work

20:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups (to parallel)

I did the last 6 rounds of dubs unbroken which felt good since I was getting fatigued and they held up. That’s 40% of my 1,000 double unders for week 2 already done.

I think I might take a rest day tomorrow, since it’s been 8 in a row now.

Back (Squatting) in The Saddle

Was looking forward to hitting a workout today. The rest in Costa Rica felt great, especially with a couple of massages. Kevin came over and squatted with me in the garage around 5 and then I did some conditioning.

Warm-up

  • Bottom Squat Holds
  • Stretching
  • 10 Good Mornings (45#)

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 2×255#
  • 1×285#
  • 1×305#
  • 1×320#
  • 1×335#
  • 5×255#
  • 5×275#

Was thinking about trying to hit a PR today, but the pop just wasting there after not really firing the muscles in a week. The 335# was rough and only 5# shy of matching my PR, so maybe I’ll give it a go in a week.

Conditioning

10:00 AMRAP

  • 50 DU
  • 10 GHD Sit-ups (to parallel)

Knocked out the first round in under a minute, even with a trip after 1 DU, but did the next 49 unbroken. Started to struggle with the dubs in the middle rounds, but got myself to relax and slow down, then they flowed much smoother in the last few minutes. Finished exactly 7 rounds.

I rested 5 minutes or so.

10:00 Air Dyne (AD2) @ 80%

I felt like 70-75 rpm (I was steadily holding a 72 when the RPMs came around on the screen) was a good spot to be, but according to the 265 calories I racked up, it was about 75% of my PR for ten minutes. Worked up a good sweat though.

80 More Burpees

My shoulders are actually tight this morning. Maybe from the 100 burpees? Or possibly from the power cleans? Went to the usual 9am class. Yesterday afternoon I had another appointment at Midland Chiropractic Sports Rehab. Seemed like they really dialed it up on the spinal decompression table because my low back was feeling weird the rest of the day.

Warm-up

  • 150m Row
  • 21 Air Squats
  • 150m Row
  • 15 Air Squats
  • 150m Row
  • 9 Air Squats

Strength

Back Squat 5×5 @ 70-80%

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 5×260#
  • 5×265#
  • 5×270#
  • 5×275#

Upped the ante quite a bit from a month ago. Felt great!

Conditioning

4 Rounds

  • 10 Pistols (alternating)
  • 15 GHD Sit-ups (on Roman Chair)
  • 20 Burpees
  • 1:1 Rest

I did pistols instead of HSPU and GHD instead of T2B. My rounds were 2:05, 2:09, 2:07, and 2:09. That’s 180 burpees in the last 2 days. You know they’re coming in 14.4 or 14.5.

Skill

7:00 EMOM

  • 30 DU

I only missed once in the 4th minute after 16 dubs. The RPM rope is money!

Legs, Legs, Legs

My quads and hamstrings are on fire! Class at 9am again.

Until the Open is done, I’m going to have to do what I can with the shoulder to keep it moving, while allowing myself to still be able to do the workout each week. As soon as the open is over, I’m going to be completely resting the shoulder for a month to let it heal though. Hopefully in a few weeks we’ll be able to do more stuff outside, like running, sled drags, and prowler work. That will be a month of hitting legs, core, and conditioning hard. Then when the shoulder is ready I can start putting in weightlifting focus and work on the upper body strength.

Warm-up

On our own. Did some shoulder and leg stretching

Strength

Barbell Lunges

  • 2x10x45#
  • 4×135#
  • 5:00 EMOM – 6×155#

Seated Good Mornings
5:00 EMOM

  • 6×155#

Conditioning

speed-ropes
4 Rounds

  • 1:00 Box Jump w/ Step Down (24″)
  • 1:00 DU
  • 1:00 GHD Sit-ups
  • 1:00 Rest

Being forced to step down was a nice change of pace. I got a new RPM rope yesterday from Rogue, so used it for the first time today. I really like it! Used the Romain Chair for GHD sit-ups, which isn’t the greatest, but I could really feel my hamstrings at the end of each round. I went 21-22-23-24 on the box jumps, 65-74-58-67 on DU, and 20-21-19-19 on sit-ups. Double unders and sit-ups were probably more like 50 seconds with the transition time.

Midline

3×20 Hollow Rocks with hands at sides because getting the right arm overhead was painful.

Heading to the Arnold

Second trip to the chiropractor went well. He did some ultrasound therapy on the shoulder instead of e-stim. Also put some kinesio tape on there to aid drainage away from the shoulder.

Heading down to Columbus, OH for the weekend to attend the Arnold Sports Festival, which should be a lot of fun. Hit up a garage workout with Kevin at 10am. Will be nice to give the shoulder until Monday to rest.

Strength

Front Squat 5×3 @ 80-90%

  • 2x10x45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×270#
  • 3×270#

Load of #65 more pounds for the 5 working sets over 3 weeks ago. 245# was only 79% but after doing 235# I dialed back the plan. Originally was going to try 250-260-265-270-275, which wouldn’t have happened. Have a plan, but be willing to adjust.

Conditioning

7 Rounds (Partners – alternate doing a full round until each does 7)

  • 10 Box Jumps (24″)
  • 20 GHD Sit-ups

Kevin and I finished in 11:57. Nice steady pace; nothing crazy. Got a sweat on, but wasn’t dead at the end.

Accessory

  • 5×10 Reverse Hypers on GHD with green band

Hopefully our hotel has a treadmill or something so I can do some intervals or long slow cardio for a couple of workouts this weekend. Rest time for the shoulder!

Back Squats and GHD Sit-ups

Originally I was going to go to the 10am class today, but after being up until 1 watching “House of Cards” and having been to classes 5 days in a row, I thought it best not to go. I went out to the garage around 4pm.

Warm-up

Nice and easy 5 minutes on the Air Dyne (AD2).

Warmed up with some back squats:

  • 20×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#

10:00 EMOM

  • Odds: 3 Back Squats (275#)
  • Evens: 10 GHD Sit-ups

Rest 1:30

E30S 5:00

  • :00 1 Back Squats (275#)
  • :30 5 GHD Sit-ups

Dropped the weight down to 225# for 3 sets of 5 back squats. Then over to the GHD for a straight set of 25 more sit-ups to make it 100 total. Maybe the most I’ve ever done in a row.

Cooled off with a slow 5 minutes on the AD again.

60 Day Lifting Challenge – Week 4 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Work continues on the garage gym. I put a Phillips screwdriver bit through my thumb today and made a nice canyon. Won’t be hook gripping anytime soon, so it’s good this last week was max week. All that’s left to do is hang up the dry erase board and some poster type things and then clean the garage because the dust from cutting is everywhere.

A lot of stuff to get done in the programming today so I split it up into two sessions. First session started out in the garage by myself before 2 and was done just after 3.

Warm-up

  • 5:00 DU Practice
  • 45# Clean Positions

Muscle Clean

  • 3×105#
  • 2x3x115#
  • 2x3x125#

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×150#
  • 1×160#
  • 3x1x170#

I made the first 170# with a save in the hole, but couldn’t pull out the last two. Shoulder area is pretty beat from building ladder storage last night. Hours of work overhead!

Clean

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 1×215#
  • 3x1x225#

Felt pretty good considering I couldn’t hook grip. The programming had clean & jerks, but since I screwed up yesterday and with beat shoulders I made an executive decision to just go with cleans today.

Gymnastics

10:00 EMOM

  • 5 C2B Pull-ups

Did them on the rack and it wasn’t too bad. Had to adjust my kip so that I wouldn’t hit the ground with my feet. Did all rounds unbroken though. Still need to figure out butterfly chest to bar pull-ups before the Open.

Back out in the garage at 6pm for part 2.

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Back Squat

  • 20×45#
  • 2×205#
  • 2×240#
  • 2×270#
  • 2×290#
  • 2x2x305#

5 Rounds

  • 5 Reverse Hypers (green band on GHD)
  • 5 GHD Sit-ups

Had to improvise since I don’t have a Reverse Hyper machine (I might make a ghetto one to fit on the rack). They were kind of cool with the band. You could hold a bit at the top and squeeze more.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 10 HR Push-ups
  • 5/5 One-arm KBS (not alternating, 53# KB)
  • 90s Rest

The AD wrecked me to the point where I couldn’t breathe enough to knock out the push-ups. Had to take a breathing break at 5 or 6 reps and they were slow reps. My rounds were 1:54, 2:08, 1:55. I went all out on the first round of AD, which killed me. Quads were burning early in the 2nd and 3rd round. It was programmed to be 250m rows, but all I have is an AD. 1:00 is longer than 250m rows would take, but I could use the extra work. Found out from this that my conditioning isn’t the greatest, so might have to mess around with adding some more here and there over the second half of the program.

Week 4 is done! Added 15# to my total so far, with a lot of room for improvement in the C&J.