Rowing, GHD Situps, and Back Extensions


Row 250m x 4 with 30 sec rest interval

Barbell behind the neck presss

GHD Situps

Workout (for time:)

1000m Row (Penny’s split: 4:22; Bob’s split 4:24)
21 GHD Situps
21 GHD Back Extensions
15 GHD Situps
15 GHD Back Extensions
9 GHD Situps
9 GHD Back Extensions

Bob Time: 7:21
Penny Time: 8:58

Cycling, Deadlift Highpulls, Back Extensions, Ring Rows

Lazy day, but I wanted to do something light.

Warmed up on the Cycling trainer…. reached 187rpm for a few seconds before cooling down.


Deadlift high pulls with 55# Kettlebell

Back extentions on GHD with strong hamstring pull/lift at the top

Ring Rows

Shoulder and Core Work

Penny needed something for a workout that wouldn’t bother her hands, so after she warmed with very light rowing, she did a 5 round met-con that helped to focus on her core and back.

5 Rounds:
15 Overhead Squats with pvc pipe
10 Back Extensions
5 GHD Situps

Time: 7:31

This gave her some nice core and back work for Olympic Lifting.

I wanted to focus on shoulder work.  Almost my total focus at the Weightlifting club as been in the area of deadlifts, squats, cleans, with only some light snatches.  So to prep for upcoming Jerks and build shoulder strength, I did Shoulder Presses (uses arms only) and Push Presses (essentially Shoulder Presses with a short explosive leg drive).

My shoulders have always been some of my weakest body parts, so tonight I focused on 1RM (one rep maximum).

Warmup:  5 minute row

Shoulder Press: (Previous PR 125# back in March)
45# x 10;  65# x 5; 85# x 5; 95# x 3;
115# x 1
135# x 1
140# x 1
145# x 1
150# x 1 (Tonight’s PR)
155# x 1 (failed attempt)

Push Press: (No previous PR attempted)
155# x 1
165# x 1
170# x 1
175# x 1
180# x 1
185# x 1 (PR)
190# x 1 (Failed attempt)

I was pretty pumped that my shoulders have improved so much this year …. and was also pretty psyched how close I got to 200# overhead.  My back certainly couldn’t have handled this much in the air earlier in the year …. just need to focus more effort in this area!!

5 Station 10 minute AMRAP

Wed Evening:
Penny and I did a 5 Round, 10 Minute AMRAP (as many rounds as possible)

We included exercises that we’ve been neglecting this summer with all the Oly Lifting and Cycling.

5 each per round
Pullups (Penny black band, Bob chinups with green band)
Shoulder Press (Penny 25#, Bob 45#)
Situps (Penny situp pad, Bob GHD)
Dips (Penny parallettes, Bob rings)
GHD Back Extensions

Penny did 6 rounds (30 reps) of everything except Back Extensions (25 reps)
Bob did 7 rounds (35 reps) of everything.

Light Interval Training and Cycling on the Trainer

Right upper back has a “pinch”, either from the Clean Shrugs or some Pullups I was doing on Thursday.

Light interval training:
250m Row, GHD Back Extension with pause at the top, GHD Situps, Ring Rows

Cycling on the Resistance Trainer:
5 minute warmup at moderate cadence (Middle Chain Ring – 2nd Gear) 10mph
5 minute ramp up to cadence 100RPM (Increasing one gear per minute) 12-20mph
5 minute Alternating between Big Ring-8th Gear for one minute, Middle Ring-8th gear for one minute (28mph & 20mph)
5 minute cooldown from Middle Ring-8th gear, reducing one gear per minute.

Total distance: 5.2 miles; 15mph average; 28 mph max

Back Extensions, GHD Situps, 250m Row

I’m still sporting a lot of junk in my chest that’s been breaking up the past few days (I think I passed it on to Penny), so I decided to just go through a circuit of 250m row, back extension, and GHD situps.  I was eager to get some use out of the new GHD machine, so this seemed like a great way to do it.  I haven’t used a GHD in over a month, so the extent of our back extensions and situps have been laying on the floor using the Abmat.  The range of motion on the GHD is incredibly different and intense.. I’m sure I’ll be feeling it the next couple of days!

Workout: (3 rounds)
250m Row
10 GHD Back Extensions
10 GHD Situps

I didn’t do this for time tonight.  Just didn’t have the lungs for it…. but I did try to push a bit harder than if I was just doing this for warmup.

I’m glad we sprung for the GHD.  It was a pretty piece of coin, but for an incredibly effective piece of equipment!

Jan 16th

Installed the Rings today from Ring Training

Elliptical 10 min
10 Shoulder Presses (empty bar)

10 Ring Knee-Ups
10 Hip & Back Extensions
20 Thrusters, two 15# DB’s
20 assisted Ring Pull-ups

20 Ring Knee-Ups
20 Hip & Back Extensions
10 Thrusters, two 15# DB’s
15 assisted Ring Pull-ups

30 Ring Knee-Ups
30 Hip & Back Extensions
10 Thrusters, two 15# DB’s
15 assisted Ring Pull-ups

Time: 11:58