Tag: Reverse Hyper

Can’t Beat Rich

Feeling a little beat from yesterday.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Snatch
    • 2x3x45#
    • 3×65#

Conditioning

12:00 AMRAP

  • 50 DU
  • 15 Snatches (weight goes up each round)
    • 95-115-135-155-185-205#

This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…

3 Rounds

  • 30s Burpees
  • 30s Rest
  • 30s Air Squats
  • 30s Rest
  • 30s HS Hold
  • 30s Rest

Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.

Skill Work

5 Sets NFT

  • 4 Turkish Get-ups
  • 10 Ring Swings

I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.

Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.

Minutes

Got to the gym early.

Warm-up

  • Back Mobility – banded bottom squat hold against wall
  • 2 Sets
    • 10 Reverse Hypers (210#)
    • 10 Pass-thrus (o/u grip)
  • C&J

5 Rounds

  • 1:00 AMRAP of C&J
  • 2:00 Rest

Weights were 95-135-155-185-205#. I surprised myself by not putting the bar down with 95# for 17 reps. Then it was 13 (8 unbroken), 12 (5), 9 (3), and 6 (2). One of my favorites that I’ve come up with I think. Put the belt on after the first round.

8:00 AMRAP

  • 15 Push-ups
  • 30 DU

Went 9-6 the first round and knew that had to change so I went 6-5-4 the rest of the way. Only missed on dubs once in the 5th round. Made 8 rounds plus 6 push-ups. Shoulder smoker!

Gymnasty

8 Rounds

  • 15s L-Hang
  • 15s Rest
  • 15s HS Hold
  • 15s Rest

Getting better at getting feet off the wall during the holds.

Feel the Burn

  • 2:00
    • Buy-in: 20 Step-ups (24″)
    • AMRAP MB Cleans (20#)
  • 2:00 Rest
  • Repeat

Never put down the medicine ball. Got 26 and 23 reps.

Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hypers (210#)
  • 10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

  • 2 @ +AbMat (opposite of deficit)
  • 2 @ 1.5″
  • 2 @ 4″ E30S (4 sets)
  • 2 @ 4″ EMOM (4 sets)
  • 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

  • 10 Scap Pull-ups
  • + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

  • 1:00 Row
  • 1:00 Ball Slam (20#)
  • 1:00 Power Clean (75#)
  • 1:00 Wall Ball (14#, 10′)
  • 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

  • 0:30 Handstand Hold (facing wall)
  • 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

  • Crossover Symmetry Activation
  • 3×8 Reverse Hyper (210#)
  • 2:00 Double Unders (172 reps)
  • 1:00 Bottom Squat Hold
  • 50 Jumping Jacks
  • 10 Air Squats

Strength – Back Squat

  • 8×45#
  • 6×135
  • 4×185
  • 4×235
  • 10:00 EMOM
    • 5x2x255
    • 3x2x275
    • 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

  • 4 Power Snatch (155#)
  • 12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

  • 100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!

Triple Digits

Big day! Alex got a few guys together to throw down before his meet next weekend.

Warm-up

  • Crossover Symmetry Activation
  • 3 Sets
    • Bottom Squat Hold
    • 8 Reverse Hyper (210#)
  • 2 Sets
    • 5 Muscle Snatch (20kg)
    • 5 OHS (20kg)
    • 5 Snatch Press (20kg)

Snatch

  • 3x40kg
  • 3×50
  • 2×60
  • 2×70
  • 75
  • 80
  • 85
  • 90
  • 95
  • Missed 2x @ 98
  • 100 (PR!, had to be around 8 attempts before finally getting it)

I was getting the bar overhead without a problem and almost had it locked in several times. Finally nailed it!

C&J

  • 3x70kg
  • 3×80
  • 2×90
  • 100
  • 105
  • 110
  • 115
  • 120
  • 125
  • 128 (missed clean on first attempt, made next try)
  • 131 (Clarked)

My low back was already feeling really tight from the snatches so I wasn’t expecting much out of the clean and jerk. It wasn’t painful though so I was still able to lift some weight. Figured I’d take one shot at the PR but I didn’t even try to get under it. Guys said the bar was up to my chest. Typical!

A Squat PR!

Went in early so I could start squatting before the 4:30 class so I’d have more time.

Warm-up

2 Rounds

  • Bottom Squat Hold
  • 10 Reverse Hyper (210#)
  • 20 Walking Lunges

Strength – Front Squat

  • 5×45#
  • 5×135
  • 5×205
  • 3×245
  • 2×275
  • 2×295
  • 1×315
  • 1×330 (PR)
  • 1×345 (PR)

Finally a squat PR! That was definitely all I had because I was damn near at a complete stop in the middle, or at least it felt like it to me. PR by 25#.

Conditioning

4 Rounds

  • 3 Handstand Push-ups
  • 5 Overhead Squats (135#)
  • 10 Deadlifts (135#)

This triplet really lit up the low back. All unbroken. Finished in 3:41.

Accessory

E40S – 5 Sets

  • 10 Push-ups

E40S – 5 Sets

  • 10 Push-ups
  • 10 Air Squats

Was supposed to be 30 seconds but the clock was messed up so we got the extra 10. Was going easy so I added the air squats in the last 5 rounds. Every set was unbroken.

Trying to Keep Up With Mattie Rogers

Lifting days are my favorite. 🙂

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Snatch Warm-up
    • 5 Muscle Snatch (20kg)
    • 5 BTN Snatch Press (20kg)
    • 5 OHS (20kg)

Snatch

  • 5x20kg
  • 2x3x40
  • 3×50
  • 3×60
  • 2×70
  • 1×75
  • 1×80
  • 1×85
  • F-F-F-1 90
  • F-F 95
  • F-F 100

Couldn’t quite get the bar pulled back into the slot. I was so close to making 95 and when Alex put 100 on the bar I said, “fuck it, why not!” I never take risks. The first attempt was 100 was only my second try ever. I was pretty tilted to that left shoulder that’s bothering me and rushed it coming out of the hole. Got it up there no problem. Second attempt wasn’t very good so I finally stopped. Too many misses on the day.

C&J

Got fired up last night after seeing Mattie Rogers hit 130kg. Messaged Alex and said that was the goal for the day.

Started out heavy since we were already up there with some big snatch attempts and then took bigger jumps than we usually do. I actually did clean-jerks on the first two sets of having the “and” in there.

  • 3x70kg
  • 2×90
  • 2×100
  • 108
  • 114
  • 119
  • 123
  • 126 (PR)
  • 130 Fail Clean
  • 130 (PR)

After the easy 126 I didn’t really feel like taking a 2 kilo jump and if I was going to 3 again, might as well go 4. I was scared of the clean on the first attempt. Then I watched the video and saw how high I got the bar. Can’t remember the last time I missed a clean. Double-pumped the setup in the next attempt and said don’t be a bitch. Got it! Was under the clean plenty high enough for it to be a power clean too.

Really wanted to squat today too, but was tired by the end of the lifts and it was close to 2 hours already. Chilled at home and hit a garage session after 3pm and a huge plate of spaghetti.

Back Squat

  • 5×45#
  • 5×135
  • 5×185
  • 5×225
  • 5×265
  • 5×295
  • 5×315
  • 5×335 (PR)

My best 5 was 325 pounds last January. So my goal was to stand up 330. After 315 I figured it had already been a day of risks and my positions stayed solid through every set so far. Everything held up and knocked out the 10# PR.

Back to Work in 2016

Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.

Warm-up

  • 2×8 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 3 Rounds
    • 30 Jumping Jacks
    • 4 Inch Worm Push-ups
    • 15 Ball Slams (30#)

Was warm after that!

Strength – Back Squat

  • 6×45#
  • 6×155
  • 3×205
  • 3×255
  • 3×285
  • 3×305
  • 3×325
  • 3×345

Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.

Conditioning

4 Rounds

  • 300m Row
  • 20 Russian Kettlebell Swings (53#)
  • 20 Wall Balls (20#, 10′)
  • 20 Sit-ups
  • 2:00 Rest

I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.

Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.

  • 60-40-20 Double Unders
  • 15-12-9 Toes through Rings
  • 15-12-9 Overhead Squats (75#)

I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.

Almost 10, but Sub 40

Coached this morning and then got in my workout after class. Starting the new cycle of gymnastics work.

Skill WOD “Be the Master of your Volume” Week 1 Day 1

Warm-up – 3 Rounds for quality

  • 10 Pass-thrus
  • 10 Bridge Rocks
  • 10 GHD Heel Drives
  • 3 Inchworm Push-ups
  • 10′ Crab Walk (forward & back)

Mobility – 5 Sets

  • 10s Bottom of Ring Dip Hold
  • 1 Skin the Cat (2s pause in hang)

Test Your Max

  • 1 Set of MAX MU
  • 4 Sets @ 60% with 2:00 Rest

Got 9 and barely missed the 10th. Rounded to 5 for the drop sets. Made each set but the last two were close to missing; caught in a super low dip.

Strength Accessory – 5 Sets

  • 5 Strict Ring Dips
  • 5 Ice Cream Makers (banded)

Used the black band. Those were interesting. In the 4th set of ring dips something really weird started to happen in my left shoulder and bicep and then I couldn’t lift my arm until I moved it all around. Nothing like that has ever happened before.

Conditioning

3 Rounds

  • 250m Row
  • 2:00 Rest

Been wanting that sub-40 and got it. Went 39.7, 41.1, and 42.2. Boy do I start to hit a wall in the 2nd half of the rows after that first attempt. Legs start to burn hard, hamstrings feel like they are cramping up, and just can’t push like I want to. I decided on 3 sets before starting, but almost called it quits after setting the PR. Glad I gutted it out.

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Headed back to the gym at 4pm. Warmed up with 3 sets of 8 Reverse Hypers using 210#.

Strength – Back Squat

  • 10×45#
  • 6×135
  • 3×225
  • 3×255
  • 3×285
  • 3×315
  • 3×335
  • 3×350 (PR)

Wore my belt for the last 3 sets. My goal heading in was to get 350 and it was solid. A few weeks ago doing a double with 353 got loose, so really happy. Most 1 rep max calculator formulas put me at over 370 now. Getting there!

Midline

  • 100 Sit-ups

Been awhile. Was on a solid pace but the last 30 reps got rough. Managed a 1 second PR with 2:58.

Wanted to get in a solid day of work with a storm coming through. I do not plan on leaving the house tomorrow except to take out the trash. Will probably do some active recovery.

Use the Force

Had planned to lift with Bryan today at 10. Woke up with a headache and debated skipping out on the gym. Hauled my ass in though. Glad I did!

Warm-up

  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Hold (45#)
  • OH Mobility (45#)

Snatch

  • 3x3x45#
  • 2x3x95
  • 3×115
  • 3×125
  • 2×140
  • 1×150
  • 1×160
  • 1×170
  • 1×180
  • 1×185
  • 1×190
  • 1×200
  • 1×210

Didn’t realize how many sets we were doing at the time. It was feeling food but nothing special. Then 200# felt great and I had been thinking to stop there but went for one more. I think I’ve only done it once and 215 once. Good place to move on with no misses.

Clean & Jerk

  • 3×135#
  • 3×155
  • 2×185
  • 1×205
  • 1×225
  • 1×245
  • 1×260
  • 1×275 (PR)

Don’t usually like to take such big jumps but now that I’ve figured out how to jerk I’m not afraid of it anymore. After nailing 260 and the jerk feeling easier than it ever had I literally said, “Fuck it!” and went for another 15# increase. I’m catching the clean so high. Haven’t missed a clean or jerk in quite some time now.

Music in the video is “Algorithm Of Desire” by Measles Mumps Rubella.

Front Squat

  • 5×135#
  • 3×185
  • 2×225
  • 2×255
  • 1×275
  • 1×295
  • 1×315

Felt good. Maybe should have gone for 325 which I’ve never attempted before (even though I’ve done 320 for a double), but I’m still holding back a bit and moving up slow with the squats and deadlifts. Don’t break what’s been working. I know I’ve said it so many times, but it sure is nice to have my back healthy so I can lift big again.

Hurried home, showered, and went to Star Wars. Great movie!