Tag: Reverse Hyper

That Pump

Woke up even later this morning, but got moving and didn’t need a shower, so made it for the 9am.

Warm-up

  • 2×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Front Squat
    • 10×45#
    • 5×135#
    • 3×205#

Strength

12:00 EMOM alternating

  • 3 Front Squats (225#)
  • 10 OH Walking Lunges (55#)

My squat feels week after backing off recently.

Accessory

5 Sets

  • 10/10 Kroc Rows (70#)
  • 10 Barbell Curls (45#)

Wow, bicep pump!

Conditioning

8:00 AMRAP

  • 5 HSPU
  • 8 T2B
  • 30 DU

Missed one set of dubs at 27 and one at 29. Everything else unbroken on every movement. Finished 5 rounds plus 5, 8, and 8.

Draggin

Woke up at 7:30, a little late, but made it for the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)
  • 20 Toe Touches
  • 20 Air Squats
  • 7 Burpees

Strength

Sumo Deadlift

  • 5×135#
  • 5×225#
  • 5×255#
  • 5×275#
  • 2x5x305#

Was losing my grip (was not alternating hands) after 3 reps with 305# without knurling on the bar where my hands were. Should have probably chalked up a bit.

Conditioning

  • 4:00 AMRAP
    • 8 Thrusters (95#)
    • 8 Pull-ups
  • 2:00 Rest
  • 4:00 AMRAP
    • 10 Ball Slams (25#)
    • 10 Burpees

Went unbroken. Was one rep shy of 5 full rounds on Fran’s distant cousin, then 3+8 on the second AMRAP. Couldn’t recover enough to go hard in part 2.

Midline

  • 20-25-15 GHD Sit-ups
  • 20-25-20 Russian Twists (45# plate)

My back started to lock up on the GHDs. Not like tweaks, but the muscles in my low back.

Was feeling a bit out of it after this workout. Maybe the cumulative effects of yesterday’s double day caught up to me.

Return to Row

In for the 9am this morning.

Warm-up

  • Crossover Symmetry Activation
  • 3×10 Reverse Hyper (210#)

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 75#
  • 115#
  • 135#
  • 145#
  • 150#
  • 160#

Wish I would have gone 155-165# or had a few more minutes.

Warmed up squat cleans after that with 115-155-185-205# doubles.

10:00 EMOM

  • 2 Squat Cleans (225#)

Wore a belt for these. Got spicy real quick! Like 2nd round quick. Another 5-10# and I probably would have been failing at some point.

Conditioning

4 Rounds

  • 10 American Kettlebell Swings (70#)
  • 10 OH Walking Lunges (53#)
  • 400m Run

My rounds were 2:55 – 3:05 – 3:10 – 2:55 for a 12:05 total. So slow on the runs. Holding the one KB overhead for lunges was something I’m not used to.

Felt good, so I headed back to the gym in the evening to get in my rowing workout.

Warm-up

3 Rounds

  • 8 Reverse Hyper (210#)
  • 1:00 Air Dyne

Row: Pacing & Engine

  • Interval 1
    • 5:00 @ 20 s/m
    • 4:00 @ 22
    • 3:00 @ 24
  • 5:00 Rest
  • Interval 2
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 1:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28

Again, like last week, the idea is to change the pace 2 seconds per 500m for every 2 strokes per minute. I was shooting to start at around 2:02 for 20s/m. Racked up 7,111 meters for the session. Not bad hitting the right stroke rates and changes of pace, but I’m not sure if I’m pushing myself enough.

rowing-wod-w3s1

Pistols on the Right

My golf game wasn’t much better today but took 3rd place in the 3rd (last) flight. Couldn’t get anything going all weekend to score. The heat the last few days has been nasty! Drains a lot out of you on the course. Went in to the gym a bit before 8pm to do work. Too damn hot to workout in the garage.

Warm-up

3 Rounds

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict Pull-ups
  • 10 Push-ups
  • 10 Jump Squats

Nice and slow. Was not rushing at all.

C&J

  • 5×45#
  • 5×95#
  • 3×135#

Conditioning

CrossFit Open 11.3

5:00 AMRAP

  • Squat Clean (165#)
  • Jerk (165#)

These movements are counted as 2 separate reps in this workout. So if you miss a jerk, you can power clean it to get the jerk done since a squat clean won’t count until that jerk gets completed. I was alone so I made a deal with myself. I faced away from the clock and couldn’t look until I had completed 20 rounds. Had 20 seconds left and got in 2 more rounds for 44 total reps.

Midline

5 Sets

  • 5 Evil Wheels
  • 10 Floor Wipers (holding 40# DBs)

Should do those floor wipers more often since it’s a hip rotation exercise as well as great on the core.

I decided to try a pistol on the right leg, which I haven’t been able to do since October due to some type of issue with my rectus femoris. Did a couple no problem!

Turn it up to 11

Played 18 holes yesterday and playing in a tournament this weekend with 18 on both Saturday and Sunday. I took an 11 on one hole today, hence the post title. Had a bit of a sun/heat headache when I got home so was going to skip out on any exercise. Felt pretty good after going to a movie so did a little work in the garage.

Reverse Hyper

  • 3x10x180#

I can see that my homemade RH is going to need a few tweaks. Due to the slope of the garage, the arm slides to the left through a set. Gets the job done though.

Air Dyne

  • 20:00 at a steady pace

70 rpms felt pretty good so stuck to that while listening to some podcasts. Went 11.21km in that time and worked up quite the sweat. It was a hot one today!

Nothing crazy, but felt good to sweat.

Turtle Wins

I can still feel some soreness in my quads with pressure. Must be from Monday’s wall balls. Was up early and in to the gym before the 9am class to get in rowing. Walked 18 holes yesterday.

Warm-up

2 Rounds

  • 15 Reverse Hypers (210#)
  • 1:00 Air Dyne (AD2)

Rowing Power Intervals

  • 1:00 @ 24 s/m
  • 2:00 Rest
  • 1:00 @ 26
  • 2:00 Rest
  • 1:00 @ 28
  • 2:00 Rest
  • 1:00 28+ (must be rowing full length)
  • 2:00 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

It feels like I’ve been shown a map to a secret treasure. Rowing for stroke rate is extremely calming! When I had to go for 28+ and flat-out it was very stressful. The smoothest intervals for me were 26 s/m by far. I was hitting the number and staying locked in for a good portion of those minutes. I went a total of 1,541 meters the first time through and 1,547 the second. Again, pretty happy with the pace changes as stroke rate increased.

rowing-wod-w2s2

Back for the 4:30 class, especially since I’m golfing the next 3 days so not sure what workouts I’ll get in.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • Banded Rack Position stretch
  • Calf Stretch
  • Bottom Squat Hold

Strength

Front Squats

  • 10×45#
  • 6×135#
  • 3×205#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×275#

Didn’t wear lifting shoes. Put the belt on with 235# and above. Haven’t been under this much since the last back tweak I did on vacation. Far below what I should be able to do for a triple. Wasn’t easy either.

Accessory

5 Sets

  • 10/10 Kroc Rows (70# KB)
  • 6 Strict Ring Dips

Conditioning

  • 7-5-3-1 Bear Complex (95#)
  • 200m Run

I was out of breath after the first 7 bear complexes, so each run was sloooow. Couldn’t even push it hard on the final run. Did each set of bears unbroken. Took me 7:06. Wish Michelle or Bryan had been doing it so I had someone to chase on the runs. Was too easy to bitch out with no one near me.

So Sore

My legs have been so fucking sore yesterday and today. Sunday hit me hard and the 107 wall balls yesterday didn’t help.

Warm-up

  • 3×10 Reverse Hypers (210#)
  • Bottom Squat Hold
  • Hip, hamstring, calf, and ankle stretching

Strength

Pause Back Squats (2s in hole)

  • 5×45#
  • 5×115#
  • 5×185#
  • 2×225#
  • EMOM 10:00 – 2×245#

Good grind. Having been squatting much in the last month after a pretty good back tweak on vacation.

Conditioning

8:00 AMRAP

  • 1 Curtis P (95#)
  • 2 Snatch
  • 3 OHS
  • 4 T2B

Not sure why, but I’ve always remembered a Curtis P being a squat clean so that’s what I did. Most results I’ve found through Google and a video from SealFit show power clean so I guess that’s what I’ll do in the future. Shit, some results even said it was a hang power clean. So who is right?

This felt pretty rough at the beginning with my legs so tight. I dropped the bar after the Curtis P since I had to reset my hand position anyway. Snatches right into OHS unbroken each round. Started out as a sub 1:00 pace, started to fall off, but then with 1:30 left I turned it on to catch up and get exactly 8 rounds. Had about 7 seconds after dropping off the bar, but that’s not enough time to get to the bar and complete a Curtis P, so I assumed the rest position.

5x

  • 100m Sprint
  • Walk back to recover

Again, pretty tight in the first sprint, but felt pretty good after that. My shoes felt a little odd after wearing lifters for about 40 minutes.

Rest day tomorrow to golf!

Pacing with Stroke Rate

Got to the gym early so I could get in some rowing.

Warm-up

2 Rounds

  • 10 Reverse Hypers (210#)
  • 250m Row

I actually checked the drag factor on the rower for the first time today. Super easy too. It was at 123 where I usually set the damper (just below 5).

Row: Pacing & Engine

  • Interval 1
    • 4:00 at 20 s/m
    • 3:00 at 22
    • 2:00 at 24
  • 4:00 Rest
  • Interval 2
    • 2:00 at 20
    • 2:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 3
    • 3:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 4
    • 3:00 at 22
    • 1:00 at 24
    • 1:00 at 26
    • 1:00 at 28

That was actually really fun. Sure didn’t feel like I spent 30 minutes rowing because I was locked in on trying to keep the stroke rate and a corresponding pace. My goal was 2:02/500m and then with each increase of 2 strokes per minute the pace should drop 2 seconds.
rowing-wod-week2-session1

Total of 8,023 meters when including the warm-up. Couldn’t be happier with how that turned out for a first attempt at pacing through stroke rate. I did Crossover Symmetry Recovery before leaving the gym.

I finished up the reverse hyper after making some adjustments. Upgraded to a 1″ pipe to support the weight, which is much sturdier than the 3/4″ I had at first and I’m using in the back to support the platform. It was nice that I already had the platform created from before. All I did to it was cut the notches where it sits on the pipes, screwed in some PVC for handles, and spray glued on padding (3/4″ puzzle mat + yoga mat). Pretty happy with the way it turned out.

Rogue’s rack attached reverse hyper runs about $600 and bolts on. This sucker was less than $100 and is easy to put up and take down.

Back at the gym for the 4:30 class.

Warm-up

  • PVC pass-thrus
  • Shoulder stretching
  • PVC OHS
  • Hamstring stretching

Strength

Push Press

  • 10×45#
  • 6×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×185#
  • 3×195#
  • 3×205#
  • 3×215# (PR)

Put the belt on starting with 175#. Rested about 2-2:30 between sets. Beat my old triple by 3#.

Conditioning

10 Cycles (continue AMRAP)

  • 45s AMRAP
    • 5 Burpees
    • 10 Wall Balls (20#, 10′)
  • 15s Rest

That 15 seconds was just enough to keep pushing the gas. After getting 1 round plus an extra rep for the first few rounds that turned into my goal for the rest of the way. Kept at it and then got 1+3 extra reps in the final round for a total of 10 rounds plus 12 reps.

Lil’ GHD “Annie”

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Last time I did this it was 7:11. Didn’t feel like I was cruising today, but crushed it with a 6:04. I split up the first 3 rounds of GHDs into 15-10, 12-8, and 9-6. Maybe my rest was shorter for those breaks. All dubs were unbroken.

Slacker Week

Had planned to get in some exercise last night, but I was tired from getting up at 5:30 to head up for a golf fundraiser that I play in every year. So it was 2 rest days in a row and a pretty light week for me. Back feels good though.

Got to the gym early for the Sunday workout and warmed up with 3x12x210# Reverse Hypers and Crossover Symmetry Activation.

Midline

10 Rounds

  • 20s Hollow Rocks
  • 20s Rest

Got 16 for the first 7 rounds, then 14s for a 154 total. Everyone was complaining about starting with these, but you gotta switch things up and I know a few would have left if they were at the end.

Conditioning

3 Rounds

  • 21 Deadlifts (135#)
  • 12 Box Jumps (24″)
  • 3 Muscle-ups

This one was fun. Michelle and I shared a box so alternated the jumps and it worked out well. Couldn’t rebound, but that’s fine. Meant going into the MU a little less fatigued. Hips were pretty shot after the deadlifts and box jumps, so had to really go for it with the hips. Did everything unbroken in 5:03.

E90S 15:00 (10x)

  • 50y Sprint

Have done this a few times recently now. Now that hard, but good for ya.

Accessory

2 Rounds NFT

  • 150m Farmer’s Carry (25# bumper in each hand)
  • 150m OH Plate Walk (50# – 2×25#)

Brutal on the grip. Didn’t stop except between movements.

I did Crossover Symmetry Iron Scap. Shoulders haven’t been bothering me, but these back tweaks have taught me that I need to be better about this stuff so I don’t get hurt instead of only bothering to make time after I get hurt.

Felt pretty good and got a little inspired by Bryan lunging 400 meters while we did the accessory work, so I stopped at the track on the way home.

400m Walking Lunges

Actually counted out my steps today. It took me 334 steps and I was done in 12:01, which is a 42 second PR.

2015-08-09-after-400m-lunge

Now I will attempt to build a revers hyper attachment for my rig so I can get traction for my back more often than at the gym.

New Bar

Walked 18 on the course yesterday and had an adjustment at the chiro. My hips were shifted with the left being lower. Could have been what caused the tweak to my left low back area. Hasn’t affected sleep at least so not as bad as the last tweak. Time to start hitting the Reverse Hyper every day I can. May build one for at home to use inside my rack.

Went in to the gym at 5:30. Warmed up with 3 sets of 10 on the RH with 210#.

OHS

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 3×155#
  • 3×175#

Conditioning

3 Rounds

  • 1:00 Row (calories)
  • 1:00 Ball Slams (20#)
  • 1:00 Push Press (40# DBs)
  • 1:00 Knees to Elbows
  • 1:00 Rest

Subbed out wall balls for K2E and used dumbbells for a change of pace with the push presses, which got super hard. I did 20 cals on the rower each time and went unbroken on ball slams, which is why I decided to use the 20 instead of 25#. Got a total of 85-81-81 reps, so stayed consistent each round.

Accessory & Midline

5 Sets

  • 25/25m Sled Drag (25# + 180#)
  • 1:30 Plank

Walked into the gym, started the clock and right back out after time was up each round.

2 Sets

  • 20 Reverse Hypers (210#)

Nice back pump there. After doing some e-stim before going to the gym the area that’s bothering me almost feels like a bruise to the touch. Different than what has happened any other time. Will need to keep an eye on it.

Arrived home to see my new toy delivered in the driveway. Had ordered the Yoke Bar from EliteFTS almost 2 months ago when they ran an awesome special on it. I’d been wanting one so couldn’t pass it up. Will have to try it out Saturday night.

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