Tag: Reverse Hyper

All the Rowing

My ass is sore from those jumping lunges yesterday.

Finally got around to cleaning up the Thruster Attack Program and publishing it over on my main blog. Enjoy!

Headed over to CFi early today so that Kevin and I could get in our bench pressing before the 4:30 class and I could get in a rowing workout before classes, which were using the rowers today. Did Crossover Symmetry Activation and then dove right in.

Row

  • 1,000m moderate pace
  • 2:00 rest
  • 8 x 200m hard, 20s rest b/t reps
  • 800m moderate pace
  • 2:00 rest
  • 6 x 200m hard, 20s rest b/t reps
  • 600m moderate pace
  • 2:00 rest
  • 4 x 200m hard, 20s rest b/t reps
  • 400m moderate pace
  • 2:00 rest
  • 2 x 200m hard, 20s rest b/t reps
  • 200m moderate pace

* Hard pace = your 2000m PR pace plus 0-5sec/500m
* Moderate pace = your 2000m PR pace plus 10-12sec/500m

This one comes from Chris Hinshaw as usual. I’d like to the post, but the URL isn’t working so you’ll have to trust me. My paces were 1:45-1:50 hard and 1:55-1:57 moderate.

I was expecting this to get bad, but it wasn’t bad at all. No issue at all holding the paces. Finished in 41:03. Sure didn’t feel like I rowed 7,000 meters. I really like these type of workouts.

No B.S. Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 4×185#
  • 4×205#
  • 3x4x225#

Felt a lot better than the session last week. One more week in the program before testing a max.

Reverse Hypers

IMG_5808

  • 12×210#
  • 12×260#
  • 12×280#
  • 12×300#
  • 12×320#

Pretty soon I’ll be putting my back squat weight on there. Though I haven’t squatted in about 2 months so this could very well be my max squat now. :-/

I did Crossover Symmetry Recovery before leaving. Will hit a round of back stretches tonight.

In the Sun!

Headed to the gym around 5. Finally a nice day where I could be outside! Time to soak up some vitamin D. 😎

Conditioning

I put 90# on the 25# Sled Drag and did 8 laps around the back parking lot, which was 0.95 miles in 17:50 according to RunKeeper. Then I rested for 5-10 minutes and did 200 walking lunges around the parking lot. Originally I planned to do one lap which is roughly 200m, but I only needed 20 more steps for 2 hundy, so I went for it. Ended up being about 0.15 miles and took me 6:50.

Without squatting heavy I’ve been wanting to add in more lunges and I was convinced to put in some volume after listening to the Barbell Shrugged episode with musclepharmpres. I don’t plan to do 400m of #LungeUniversity every day just like I don’t plan to squat every day either, but I think some added lunge volume can really help me. I’ve already been adding in some lunges the last couple of Sundays. Going for such a long distance was a challenge and I had to stop a lot for a few seconds, but never took any long breaks. Will slowly work up to a quarter of a mile.

Accessory

5 Sets

  • 6 Back Extensions (51X5 Tempo)
  • 10x Reverse Hypers

I used 210, 240, 260, 280, and 300# on the RH. Talk about a pump from those tempo back extensions since the 5 second hold at the top is followed up by a 5 second descent. Then reverse hyper right after? Wow. I the two movements back-to-back then took a few minutes between each set.

Warmed up my shoulders with Crossover Symmetry Activation before hitting week 7 of No B.S. Bench.

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3x5x220#
  • AMRAP 195#

I went 5# over the recommendation again since the 5# over for the 3×3 was easy. Today was a lot tougher though. Not in danger of missing, but I could feel the last rep on each set. The AMRAP set felt really tough though. Wasn’t sure I was going to beat 3 weeks ago, but I did by a single rep, getting 16.

Hit Crossover Symmetry Recovery before heading home. Did a series of my back stretches later on.

Wrapping up the 2015 Open

This is it! Got to the gym a little after 5.

Warm-up

  • Bottom Squat Hold
  • 3x10x210# Reverse Hyper
  • 1:00 Jump Rope
  • Crossover Symmetry Activation
  • Hip & Shoulder Mobility
  • 2 Pause OHS (45, 10s)
  • Thrusters
    • 5x20kg
    • 5x30kg
    • 3×95#
    • 3×115#
    • 3×125#

2015 CrossFit Games Open Workout 15.5

27-21-15-9

  • Row (calories)
  • Thrusters (95#)

I bumped the damper up to a low 7 instead of just under 5 where I usually row. Started out holding between 1300-1400 cal/hr on the round of 27 and then was around 1150-1200 the other rounds. I went 11-9-7, 9-7-5, 9-6, and 5-4 on the thrusters. Everything I wanted except for that last round when I hoped I’d be able to do 9. I was spent though and had to put the bar down. Quads were on fire! Finished in 9:07. Done!

Good workout, but it was a rough one. I couldn’t get up off the ground for quite a long time and finally had to roll over and push myself up. Then it was over to the fridge for a beverage.

angry-orchard-green-apple

I could tell that my legs weren’t used to squatting, so happy with how it turned out. Will have to see if it’s enough to get me into the top 10% of the world. Now it’s time to rest up this body. Did my back stretches at night while watching March Madness.

One Open WOD Left

My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.

Warm-up

  • CSA
  • Bottom Squat Hold
  • Dead Hang
  • Arm Circles
  • 2 Rounds
    • 4 Push-ups
    • 10 Air Squats

The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.

Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.

3 Rounds

  • 15 Reverse Hypers (210#)
  • 30s Hollow Hold
  • 30s Rest
  • 30s Hollow Hold

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 DU
  • 1:00 Sumo Deadlift High Pull (70# KB)
  • 1:00 Ball Slams (20#)
  • 1:00 Rest

I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today. :-/

Bench Press

  • 10×45#
  • 5×135#
  • 3×165#
  • 3×195#
  • 3×210#
  • 3x3x225#

That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!

Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.

Pressing Doubles

My thighs and groin are sore as fuck! Can’t really think of anything on Sunday that should have caused it. Maybe the lunges? Could be the stretching I’ve been doing. Update: It was definitely the walking lunges. I narrowed the soreness down to my sartorius and found this…

Walking lunges work the sartorius and leg muscles in similar fashion to squats, but with a different movement pattern.

Warm-up

  • Crossover Symmetry Activation
  • 540m Row
  • Bottom Squat Hold

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 2×115#
  • 2×130#
  • 2×145#
  • 2×155#
  • 2×160#
  • 2×165#
  • 2×170# (PR)

SWEET!! Beats 167.5# for a double.

Conditioning

10:00 AMRAP

  • 200m Row
  • 5 Burpee Box Jumps (24″)

Substituted the row in place of 3 Bear Complex to stay away from squatting and putting load on the back. Just need to get through a workout tomorrow and then hit 15.5 on Friday before going into cardio mode for at least two weeks. I did 7 rounds plus 31 meters. My row times were 44.1, 44.7, 46.4, 46.4, 46.0, 45.2, and 44.3 seconds.

Midline

8 Rounds (Tabata)

  • 20s Plank
  • 10s Rest

Since I did 10 minutes of planking yesterday I didn’t feel like skipping the rest periods here and stuck to the work/rest ratio.

Rehab

IMG_5748Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×280#
  • 10×300#

Time to start putting some weight on the RH. Great movement for those low back issues.

I did Crossover Symmetry Iron Scap for the first time in ages since I’m now able to get through the activation and recovery protocols without any pain. Forgot how “fun” it is. After that I did my 15 minute back and hip area stretching routine.

The 15.4 Handstand Push-up Standard

Back feels better this morning, but still not ready to handle any load. I think I’ll wait to do 15.4 until Sunday. Wanted to try out the HSPU standard though and get in some work, so went in the morning.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • 2×10 Reverse Hyper (210#)
  • 2×3 HSPU to test the standard

Conditioning

This is a row workout I had saved up from Chris Hinshaw.

  • 1000m
  • 1:00 Rest
  • 800m
  • 3:00 Rest
  • 1000m
  • 1:00 Rest
  • 600m
  • 3:00 Rest
  • 1000m
  • 1:00 Rest
  • 400m
  • 3:00 Rest
  • 1000m
  • 1:00 Rest
  • 200m

Pacing: 1,000m at 2000m PR pace plus 10-15sec/500m and others at 2000m PR pace plus 0-10sec/500m.

My times (with pace) for the thousands were 3:54.6 (1:57.3), 3:52.8 (1:56.4), 3:52.8 (1:56.4), and 3:50.5 (1:55.2). For the faster intervals my times were 2:52.7 (1:47.9), 2:07.8 (1:46.5), 1:24.4 (1:45.5), 41.9 (1:44.7). Felt good and I always like when I can get faster as the workout goes on.

I wanted to get some videos of the HSPU to show the way I do them because I had absolutely no troubles with this new standard for 15.4. If you normally do your handstand push-ups with an AbMat and bumper plates, while aiming to look similar to a push press lockout (heels up), I suspect you will have absolutely no problems. If you like to keep your hands wide or have the plates far away from the wall, you’re going to have to learn faster than Bridges did. Did he think he was going to get taller during the workout or something? Move your damn hands in or closer to the wall! Here’s a video showing my HSPU technique.

I jumped back on the Reverse Hyper for 3x15x210# and then did Crossover Symmetry Recovery.

Recovery Intervals

Slept ok, so that’s good. Didn’t have any of the shooting back pains when it was the worst. Feels pretty rough though. I did some icing and used the TENS unit last night and I’m icing as I type this. Out in the garage after waking up.

Air Dyne (AD2)

3 Sets

  • 10 Rounds
    • 30s @ 85% (75-80 rpm)
    • 30s Slow (
  • 3:00 Rest

Wanted something different instead of the straight 30-40 minutes of active recovery. Didn’t work up a sweat until the end when I went a little harder. For each of the 3 sets I went 4.85km, 4.93km, and 5.13km.

Did Crossover Symmetry Recovery after. I think I’ll jump on the Reverse Hyper tonight at CFi before watching the 15.4 Open announcement.

Reverse Hyper

  • 4x15x210#

What Next Back?

Went to the 5:30 class since it’s bench night

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 2 Rounds
    • 5 Strict C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I pretty much always do my strict pull-ups chest-to-bar now. Why stop with just the chin over the bar if it’s a manageable number of reps?

Strength

Was supposed to be an alternating EMOM of bench press and Pendlay rows. Since we bench after class I wasn’t going to do more in class. I figured I’d hit some taller box jumps I warmed up with 5 jumps at 24″ and 10×45#, 5×135#, and 2×185# for Pendlay rows. I made it through a round of 5×185# rows and 10 box jumps at 30″. After 2 reps on the 2nd round of rows my back tweaked hard. WTF! Would never have expected to do anything with this movement since the back is pretty much just holding a stable position. Guess I wasn’t doing those movements anymore today, so I switched over to the RH.

4 Sets

  • 10 Reverse Hyper (210#)

Conditioning

10-9-8-7-6-5-4-3-2-1

  • Wall Balls (20#, 10′)
  • Pull-ups
  • Ball Slams (25#)

Had a goal to go unbroken the whole way and did. Finished in 7:08.

Midline

Class did a tabata plank hold, so I made it a goal to not rest at all. Made it through the entire 4 minutes to beat my PR old 2:57 hold on the elbows.

No B.S. Bench Press

Week 5 of the program. Shoulders and upper body were already warm from the workout, so didn’t need much to get going.

  • 5×135#
  • 5×185#
  • 4x4x215#

It felt like my right arm was lagging behind a hair on some reps, but other than that it was solid and with good speed on the bar.

Soaring Bench

Sore abs from the sit-ups and GHDs yesterday. Had an appointment at the chiropractor and then went to the 5:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×15 Reverse Hypers (120#)
  • 2 Rounds
    • 5 Strict C2B Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Strength

Axle Deadlifts

  • 10×115#
  • 10×165#
  • 10×185#
  • 10×195#
  • 10×205#

The first 5 sets were unbroken, but I could only hold on to the bar for 4 reps with 205 and then did the rest as singles, dropping each one. Damn that got rough on the grip really quick. Didn’t want to push any weight and end up tweaking my back again, so the axle bar was a nice change of pace.

Conditioning

30-20-10

  • Plate Burpees (on to 45# HI-TEMP)
  • American KBS (53#)
  • Ball Slams (20#)

They were supposed to be hand release burpees and most of them were, but I didn’t realize I wasn’t doing the hand-release until the 10th rep in and then I know I missed at least a few in other sets. I broke up the 30 KBS into 20-10 but everything else was unbroken. Finished in 9:31.

8 Rounds (Tabata)

  • 20s DU
  • 10s Rest

Only had a miss in 2 or 3 of the rounds. Racked up 280 dubs, which is a 40 rep PR.

No BS Bench

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 5×175#
  • 4x5x205#
  • Max @ 195# – 15 reps

Week 4 so it was time to retest the max rep set. My max reps were 10 in week 1, so that’s a 50% increase! Was not expecting such a jump, especially after a metcon that was rough on the shoulders. I’m excited to see what my 1RM is after the 9 weeks. All of the working sets felt solid.

No Show

Went to coach the 9am with Kevin in Florida, but nobody showed up. I had no plans to workout and didn’t have any of my stuff, but at least I had on HYLETE pants I could do some things in. Since nobody was there I figured I might as well make use of the gym since I drove out.

Warm-up

  • Crossover Symmetry Activation
  • Glute activation
  • 2×20 Reverse Hyper (120#)

2015-03-09-row

Conditioning

  • 30:00 Row (active recovery)

Nice and easy. Went 6,358 meters.

Accessory

E20S 5:00

  • 5 Push-ups

Got a little energy and felt like doing something more after the row. No struggle even at the end.

I did Crossover Symmetry Recovery and then 3 sets of 15 reverse hyper with 120#.