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Sunday mornings brought a variety of strength work sandwiched between short metcons. After a general warmup, we got right into:
3 ROUNDS
15 SWINGS
10 BURPEES
This served to get everyone really loosened up for the assisted Glute-Hamstring raises. These really work the hams via knee flexion, shockingly hard for those not familiar with the movement. Everything the hamstring curl machine isn’t. We partnered this movement with DB RDLs (Romanian deadlifts), working the posterior chain via hip extension. I think the effects of working the region through both hip extension and knee flexion will be evident as today goes on.
Our second strength couplet worked in Handstand Pushups, along with One Arm DB Rows. For those not great at HSPU, we worked modified versions (limited ROM or HS holds). For the Rows (one of my favorite exercises) we used he heaviest DB used in the RDL sets, for as many reps as the weaker arm could do.
Finished with another short metcon:
3 ROUNDS
1 MINUTE ROW
1 MINUTE REST
1 MINUTE DOUBLE UNDERS
1 MINUTE REST.
THURSDAY RECAP
A nasty one for sure.
1000 M. ROW
50 DB THRUSTERS (2 BURPEES ON THE MINUTE DURING THESE AND SITUPS)
50 SITUPS
1000 M. RUN
FINISHED WITH MAX TIRE FLIPS IN 2 MINUTES
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Both were tough workouts; Thursdays WOD really took it to me.
For Thur: used 40lb DBs (45’s were just too much) and replaced the run with another row, which was a min longer than my first row. Wasn’t sure about the ankle, so instead of flipping the tire, I just beat the sh!t out of it for 2 min with the sledge hammer.
For Sun: worked up to 100lb Dbs for the final set of RDLs. Felt a little more comfortable with these having done them only a week or so ago. ME reps on the HSPUs were 17, 11, & 9, and on the rows (with 100lb Db) were 9, 7, & 5. For the finisher, replaced the DUs with burpees, which just plain sucked – not sure how many burpees I did, but row totals were 319, 307, and 312.
I hope someone else’s hamstrings hurt like hell yesterday and not just mine.