September 16, 2011
September 19, 2011

That’s right, our tendency towards Eastern philosophies is slowly merging with our lifting programming. On Sunday, we worked on bettering our deadlift…without deadlifting. A sort of Tao-of-the-Conjugate-Method.

Strength 1:
3 x 15 Reverse Hyper & 15 Hollow Rock

Hollow rocks are obviously a staple exercise in our core-conditioning grab-bag, but the reverse hypers are probably new to more than a few people.

The Reverse Hyper-extension is a great exercise for developing the posterior chain, including the glutes, hamstrings, lower and middle back, but is also extremely beneficial in helping to rehab lower back pain. By gently stretching and depressurizing the spine during the eccentric (lowering) phase of the movement, the reverse hyper works to fill the spinal column with spinal fluid and thus help relieve the spine of compression (compression built up from, say, heavy squatting and deadlifting). The original reverse hyper machine was invented by Louie Simmons of Westside Barbell. Unfortunately, we don’t have one. However, there are ways around that.

In lieu of a designated reverse hyper machine, we chose to have people lay prone across plyo-boxes while using resistance bands instead of weights. The bands were attached to the squat racks on one end, while being wrapped around the ankles on the other.

To execute, extend the hips and raise the legs from 90 degrees to a parallel or slightly past parallel. The movement should be explosive and powerful. Now repeat in the opposite direction, allowing the legs to swing back to their original position, like a pendulum. Usually we look for controlled eccentric movements, but by allowing the legs to swing back, it forces your legs to go past the 90 degree mark, which in turn is what decompresses the spinal disks. This decompression then allows fluid to enter between the disks.

Definitely some trial and error involved in this set-up, but this is one exercise that is most assuredly worth it, so look for it again soon.

Strength 2:
5 x 5 Good Mornings

A proven movement and one we have been regularly rotating with Romanian Deadlifts in order to see gains in deadlifting and squatting. The goal on Sunday was to work your way to a 5 rep max good morning for the day.

Team Met-Con:
50 Burpee-PullUps, Squat Hold, Plank Hold

The burpee pull-ups could be divided however was needed, so long as each teammate completed 50 individual burpee pull-ups. While that teammate was working their way through the “burpulls,” the other two teammates remained in a static bottom-of-the-squat hold and a plank hold.

Great work. I will be posting pics and numbers from FGB 6 a little later, but I just want to take this opportunity to thank everyone for coming out to not only compete, but to help out, keep score for others, cheer others on, and even help break down. It was truly appreciated. Now rest up, and we’ll see you all on Tuesday.



  1. SBV says:

    My hamstrings were awfully tight this morning, despite yesterday’s rolling and stretching efforts. I performed my working sets on good mornings at 60kg, 65kg, and 70kg. I could feel my core “disengage” slightly at the bottom of the movement on a few reps, but I think I maintained decent form, for the most-part.

    Alden was our team leader on the burpee pull-ups. Meanwhile, I was holding on for dear life at the bottom of the squat-hold (I cheated by holding on a poll for most of the time). Perhaps I should consult with my flexibility coach.

  2. Sara says:

    Great post FGB workout. I really enjoy good mornings and All the other things we do to work on deadliest without Deadlifting. I hope to rebuild my strength in DLs from this work.

    I like burpee pullups. This was a good metcon. A few weeks ago it would have been a toss up between planks and squat hold as to which was more difficult. However, with recent increased hip flexibility it is clear that plank was by far the tougher exercise for me yesterday.

    I worked with Dian and Joanne on the metcon. They as always did a great job and worked hard.

  3. Stohlman says:

    I loved yesterday’s workout. Good mornings are growing on me… go figure.

    My hammies and especially my lower back felt awesome today. I was amazed that the back extensions had such an effect.

    My heaviest good mornings ever, working with Salty, posting 55 kilos + a 45 lbs bar, whatever number that is. Felt good about them.

    Metcon was rough for the short people who had to really jump.

  4. Sara says:

    Oh I forgot. My working sets were 135, 145 & 155. The 135 was the toughest. I think because I made a large jump from the set before.