Archive for the reverse hyper Category

20 RM success

Posted in back squats, box jumps, dips, L-sits, reverse hyper, running on June 29, 2015 by coughingsparks

Saturday was a big lifting day. Started with Pendlay rows and dips, 10-10-10 at 115#(?), I think, and 3-3-2 dips. Then went on to the 20RM back squat, which I did successfully, but at lighter weight:

-45×10
-115×5
-135×4
-145×4
-145×20(!)

Mind you, it was still hard, but I did do it, with some cheering on by my impromptu lifting buddy, a 20-year old swimmer with aortic valve disease that makes him not be able to lift more than half his body weight. So, instead of doing a 20RM back squat, he had to do 20 unbroken jumping squats with 95# front racked. Poor bastard. Nice kid though. I miss being 20, when I knew everything too…

Then did the WoD, which was 7-minute AMRAP:

-10 box jump overs
-60′ sprint to bay doors and rig

I actually did jump this time, every time, and stepped down, which was more athletic, but also slower. I got 7+3, I think. Then did 10-10-10-10 good mornings at 45-65-65-65. Finished with 2xME z-sit, which was 15 seconds each, I think, then hanging L-sits x2, which was around 5 seconds. Then ME hollow body hold x2, which was 21 seconds each. Finished with 4×10 reverse hypers at 140#.

Hamstring fun

Posted in cleans, front squats, handstand, jerk, reverse hyper, rowing on May 20, 2015 by coughingsparks

Today started with 4×2 FS, adding 5-10# from last week:

-45×5
-115×2
-135×2
-155x2x4

Heavy, but doable.  The barbell complex was:

-2 Hang clean
-1 Jerk

I got up to 135# successfully for the whole complex and 145# for one hang clean.

Then was 6 rounds of max effort HSPU with one minute rest between, which was 10-6-5-5-4-4.  Not too bad, really. Then 4×500 row at 90%, which was supposed to be 1:45 pace, with a one-minute rest between:

-1:47.7
-1:47.1
-1:46.8
-1:47.4

Also, not too bad at all.  Finished with 3×5 reverse hypers.  I brought the weight up to 125# and did them with continuous contact and traction, which is how Coach Eamon showed me how to do it today.  It changes the nature of the exercise.  Ran out of time for the L-sit.