Rowing, GHD situps and Hypers, Ring Rows, and Overhead Squats


5 minute Rowing warmup, 852 meters

Overhead Squats with PVC x 10

GHD Hyperextensions x 10

GHD situps x 10

Ring Rows x 10 (chest height)

5 minute Rowing, 1126 meters

135# Deadlift x 2

135# Romanian Deadlift x 10

15# Sumo Deadlift x 11

 

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Overhead Squat 1RM and Push Presses


Warmup:

Row 250m x 4 with 30 second rest
5 GHD Situps with deep stretch
5 GHD Back Extensions with brief pause/hold at the top
10 PVC Push Press
10 PVC Overhead Squats (OHS)
5 Barbell OHS
10 Push Press, Behind the Neck, Snatch Grip with Barbell (PP-BTN-SG)

Workout:
5 Handstand Pushups (assisted)
30 Chinups (Green Band)

Combination (PP-BTN-SG and OHS)
65 x 3; 75 x 3; 85, 95, 115, 125, 135PR, 145PR, 150F, 150PR

20 Chinups (Green Band)

Good night for shoulder and overhead work.  Improved the Overhead Squat personal best by 18# from last month with a 150#PR.

Warming up and Stretching


Was pretty sore from the back adjustment, so only did some light exercise to warmup and move around a bit.

Row 5 minutes, 950 meters

Overhead squats with PVC pipe

Back Squats with 45#

Ring Rows

10K Elliptical


Warmup:
5 minute elliptical warmup
2 Rounds of:

Overhead Squats (10 reps)
Ring Rows (10 reps)

WOD:
10K Elliptical
Time: 19:44 PR (Compare 1/17/09 @ 23:37)

Almost a 4 minute improvement from about a month ago.