Tag: Seated Good Morning

More Than I Bargained For

Needed that rest day yesterday, but it’s so hard not to do anything. Got a massage in the afternoon. In early this morning before the 10am class to get in some extra work.

Warm-up

  • 2k Row – 7:55.5

Gymnasty

E30S until fail

  • 2 MU

Made it through 14+1 and failed on muscle-up #30. I wanted that last one so bad. Smoked the total number of reps from doing 1 every 15 seconds. One big chunk of rest makes a big difference.

Accessory

5 Rounds

  • 5 Seated Good Mornings (165#)
  • 10 Weighted GHD Sit-ups (20# MB)

Yuck. Took 7:11.

Had a little rest time before class got going.

Row

3 Rounds

  • 3:00 slow (~2:25-2:30/500m)
  • 1:00 @ 90% (~1:45/500m)

Then another 2:00 slow to cool down, so 14:00 total. Went 3,115 meters.

Conditioning

Partner WOD

  • Buy-in: 50 Burpees
  • 4 Rounds
    • 12 C&J
    • 40 Wall Balls
  • Cash-out: 50 Burpees

Paired up with Dan. We alternated 5 burpees each, 3 C&J each, and 10 wall balls each through all of our sets. I used 155# for the C&J for a challenge, doing quick singles in the first 3 rounds, then I did 3 TnG and 2-1 in the 4th round. We finished in 15:44.

Midline

3 Rounds NFT

  • Partner MB Pass Complex
    • 8 Chest MB Passes
    • 8 OH MB Passes
    • 8/8 Side MB Passes
    • 8 Up MB Passes
  • 8 Back Extensions

I used a 20# medicine ball for the complex. We did 2 times through the complex, then switched over to the back extensions, where I used a 45# bar for my second and third set. Then we went back for our final round of the passes.

Hold that Plank

Still recovering from the trip and staying up late playing new iPhone games didn’t help. Woke up later than I’d like, but made it in for the 9am class. Didn’t really do any specific warm-up today.

Strength

6 Sets

  • 8 Seated Good Mornings (45-135-155-155-165-175)
  • 8 Pendlay Rows (45-135-165-165-165-175)

Conditioning

4 Rounds

  • 50 DU
  • 15 Burpees
  • 10 Deadlifts (185#)

Messed up dubs once in the 2nd round and once in the 4th round, both right around half way. Finished in 7:44.

Midline

  • 30s Plank
  • 30s Rest
  • 45s Plank
  • 45s Rest
  • 1:00 Plank
  • 1:00 Rest
  • 1:15 Plank
  • 1:15 Rest
  • 1:30 Plank
  • 1:30 Rest
  • 1:45 Plank
  • 1:45 Rest

Afternoon break to hit some back squats in the garage.

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 6×275#
  • 4×290#
  • 2×305#
  • 6×285#
  • 4×300#
  • 2×315#

Tougher than it should have been.

Shallow Dip

Went out and walked 9 holes of golf for the first time this year. I have plenty of swing issues but didn’t have any issue with the shoulder.

My legs feel fine from the squats, but I think the triples yesterday made my abs sore. Tell me you don’t work your core when you squat. 😉 I noticed I’ve been getting tired this week too. I think Smolov is hitting my CNS hard! Did a little work at night in the garage with Kevin.

Warm-up

  • 4:00 Bottom Squat Hold
  • CS Activation
  • 5×50 Band Pulls (red)
  • 3 Rounds
    • 20 GHD Sit-ups (to parallel)
    • 20 Hip Extensions
  • 15# Snatches & Snatch Presses
  • 45# Clean Positions and Push Jerks

Today is the eighth day in a row getting 30 minutes in the bottom squat hold position. This was the first time doing a snatch in close to 2 months. Felt good. I was also able to snatch press the training bar from behind my head for the first time without pain! Last week I couldn’t do it with a PVC pipe.

Power Clean & Jerk

  • 2×95#
  • 2×115#
  • 2×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#

I haven’t done jerks in about 2 months either. Felt good, so kept going. I focused on as little dip as possible in the jerks. They were the fastest I’ve ever done and felt better than ever. Maybe I should take a long rest more often!

Seated Good Mornings

  • 5×135#
  • 5×145#
  • 5×155#
  • 5×165#
  • 5×175#
  • 5×185#

Felt solid and stable doing them. Everything is getting stronger from all of the squatting!

Did a 6:00 squat hold at the end and called it quits. Pretty light workout on the day, but needed after the heavy squatting yesterday and the 2 hour session. I won’t get much Smolov in over the next week because I’m heading down to Cincinnati on Thursday to watch the Central East Regional and won’t be back until Sunday night. Body could probably use the rest though.

Medicine Ball Cleans Are The Devil

Feeling the squats. Small class with only me and one other person this morning, but Matt worked out with me too.

Warm-up

It was all shoulder stuff on the board to prepare for behind the neck snatch presses. Since I wasn’t doing those, I did a bunch of leg stretching and mobility.

Strength

Seated Good Mornings

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×165#
  • 3×175#
  • 3×185#
  • 3×195#

Skill

12:00 EMOM

  • Odds: 30 DU
  • Evens: 20 Hollow Rocks

My DU were terrible today. One round I was missing after 1 or 2 and it took me 45 seconds to get 30 done. First and last set were unbroken. Maybe my legs are just that fatigued. Hollow rocks are getting easier. Was able to hold arms over my head today, so shoulder is improving too.

Conditioning

12:00 AMRAP

  • 75 MB Cleans (20#)
  • 50 Box Jumps (24″)
  • 25 Deadlifts (225#)

I put the MB cleans in for wall balls. Holy shit! It was like 2 squats for every rep. Getting that first box jump was scary. I stepped down on them all, but never stopped. Did 20 singles with the deadlift and then a set of 5 to finish. I scaled the weight back from 275# because the back has been feeling good and I want to ease back into heavy deads. I finished 1 full round and then 14 more MB cleans. My legs are going to be feeling this for a couple of days.

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.

60 Day Lifting Challenge – Week 6 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Woke up a little sore today, probably mostly from Monday. Lifting with Alex out in the garage at noon.

Warm-up

3 Rounds NFT

  • 3/3 Turkish Get-ups (35# DB)

Haven’t done TGU in a long time. Took breaks between rounds, because 6 in a row got the lungs working.

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 1×170#
  • 4x1x180#

Made the first 180# lift, but failed the next two, so added a 4th rep to try and end on a positive note. Missed it too. Not bad misses, just a little forward and probably should have dropped under more on reps 2 and 4. Rep 3 I should have missed backwards but I got uncomfortable and pulled it forward for the miss.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 1×215#
  • 3x1x230#

Made everything. Cleans are feeling really good and made some progress with the jerks today. Last two reps were a little iffy, but the other jerks felt solid. I was starting to push myself under more, even at the heavy weights.

Front Squat

  • 2×185#
  • 2×215#
  • 2×250#
  • 2×265#
  • 2×270#
  • 2×275#

Last two sets were programmed to be at 280 but I keep missing that last rep, so I dialed it down today, especially with the heavier cleans now. Still wasn’t easy.

Seated Good Mornings

  • 4×155#
  • 4×165#
  • 4×175#
  • 4×185#
  • 4×195#
  • 4×200#

200# is the heaviest I’ve gone.

Split up the day. Headed out to Survival Fitness for the first time since December 15th to open gym at 8pm. Brent joined me and Matt did some of the rowing with us.

Warm-up

  • 500m Row

Skill

  • 2:00 AMRAP: Shoulder touches
  • Rest 2:00
  • 2:00 AMRAP: Ring Dips

Switched from DU to ring dips since we did a bunch of DU last night. Had to scale the shoulder touches with my feet up on about a 14 inch box and then walked the hands in trying to get to vertical. I did 114 shoulder touches and 32 ring dips. Did 3×5 strict, a set of 5 kipping and then had to start going to 3s and 2s.

Conditioning

  • 1k Row
  • Rest 4:00
  • 500m Row
  • Rest 2:00
  • 250m Row
  • Rest 1:00
  • 125m Row

I added the 250m and 125m to get in some extra, since tomorrow is a rest day and Friday is a lighter day. My splits were 3:30.7, 1:42.3, 49.1, and 22.8. Wasn’t breaking any PRs on the 1k or 500, but it was good high intensity work for the 2nd session of the day.

Update: That 1k row turned out to be a 5 second PR!

Bring on rest day and hopefully a massage!

60 Day Lifting Challenge – Week 5 Day 3

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

Happy New Year! I really needed the rest day yesterday after hitting the first two workouts of the week within 14 hours. I also played about an hour of half court basketball on Tuesday night. Got a nice nap in during the day yesterday too. Alex came over around 10 to lift.

Warm-up

  • PVC pass-thrus
  • 45# Shoulder Presses
  • 95# Shoulder Presses

Jerk Balance

  • 3×95#
  • 3×125#
  • 3×135#
  • 3×145#
  • 2x3x155#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 1×160#
  • 4x1x170#

Missed the 4th attempt twice.

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 1×205#
  • 4x1x215#

Missed the last jerk because I was trying to get my front foot out more. Lost my balance and couldn’t save it.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

Felt really heavy today.

Seated Good Morning

  • 4×135#
  • 4×155#
  • 4×165#
  • 4×175#
  • 4×185#

Went a little easy on these today. Supposed to be a light week. 🙂 Took up just under 2 hours for all of the lifting.

Conditioning

5 Rounds

  • 30s Over the Box Jumps (24″)
  • 30s Rest

I was planning to do 10 rounds thinking I’d get like 10 per round. Got 15 though in the first round so quickly decided 5 rounds would be enough. I don’t want to kill my legs for the next two days. Did 15-13-14-14-15.

60 Day Lifting Challenge – Week 3 Day 4

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

Yesterday was one of my rest days, but there wasn’t much rest going on. Dad came down Thursday night and we spent the last two days doing some renovations in the garage and improving the garage gym. Hopefully I’ll have it finished and can share some pictures tomorrow.

I debated taking the day off since my back is pretty sore and I’m beat from all of the other work. Since it was a light day though, I figured it would be good to get some blood moving. Worked out a little after 7pm with Alex.

Warm-up

  • PVC pass-thrus
  • 45# Snatch Positions
  • 65# & 95# Snatches

Snatch from Below Knee

  • 5x2x135#

Felt heavy.

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 6×190#

Cleans felt good, but I decided to dial it back a bit before even starting. Was programmed to be 1×190# and 5x1x200#.

Seated Good Mornings

  • 3×145#
  • 3×165#
  • 3×175#
  • 3×185#
  • 3×195#

Didn’t get crazy since my back has been through a lot in the last two days.

60 Day Lifting Challenge – Week 1 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Yesterday was a rest day. Went oven to Kevin’s garage after 6pm to lift tonight.

Warm-up

  • Jumping Jacks
  • PVC work
  • 15# Snatch Positions

Muscle Snatches

  • 4×45#
  • 2×75#
  • 3x2x85#
  • 2x2x95#
  • 2×105#

Muscle Cleans

  • 3×75#
  • 3×105#
  • 3x3x125#
  • 3×135#
  • 3×145#

I think these muscle movements are really helping my turnover. Bumped the weights up a couple notches from the other day and still felt good on these.

Snatches

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 4x1x160#

I was going to do the last 4 singles with 165#, but 155# felt bad, so I stuck to 160#. Stopped thinking in the last couple of reps and was much better. The last rep felt the best of the day.

Back Squats

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

First set at 290# was ugly, especially the 2nd rep. Second set too! Stopped thinking and nailed the 3rd set.

Seated Good Mornings

  • 5×155#
  • 5×175#
  • 5×185#
  • 2x5x195#

Have never done this much volume with them. Will probably be feeling them tomorrow.

Fucked Up Knee

Right knee is not good. It was rough last night after snatching. Wrapped it in an ace bandage most of the day and not going to do any squats, olympic lifts, or standing pressing movements for a few days at least. I’m a little scared to be honest. Have never felt something like this in the knee. Hopefully it’s just pressure.

Out in the garage tonight by myself.

Warm-up

5:00 Air Dyne

Strength

  • 5 Seated Good Mornings (45-95-135-155-165-175-185)
  • 5 Seated DB Shoulder Presses + 20 second OH hold (20-25-30-35-40-45-50 DBs)

Back and forth between the 2. The overhead hold really sucked at 40# and above.

Gymnastics

5 Rounds

  • 10 Pull-ups
  • 10 C2D Push-ups
  • 10 Sit-ups
  • 30s Rest

Did everything unbroken and was done in under 7:00, counting the 4 rest periods.

WOD

5 rounds

  • 30s Air Dyne @ 100%
  • 3:00 Rest

I’m calling this one “Air Dyne Double Hell”. On the AD2 my calories were 34-35-38-38-41. All of the intervals I’ve been doing must be working because I was able to sustain pace last night in the 1k rows and pushed the pedal to the metal with these. Who says you need to metcon your face off or do anything longer than 10 minutes? 😉

Did another slow 5:00 on the Air Dyne.