October 11th, 2012

Well no one died using the GHD today, great success!  GHD situps are tougher on your abs because of the huge isometric contraction that happens when you thrust yourself back up to sitting, fighting gravity that is pulling your entire upper body down.  Don’t be surprised if your abs and hips are sore tomorrow and/or Friday.  We will gradually get more reps in per set until your abs are all washboard-style and regular situps are a joke.  Of course, these will also help your range of motion on Toes-to-Bar, Knees-to-Elbow, Finger-to-Nose and every other ab/hip contraction you can think of.
Today the focus was on the Front Squat as the third and final major movement in the Clean.  A lot of big numbers captured on the board at the end of the night, with our top lifters Heather at 95 lbs,  and Kenny powering up 300 lbs.  As they say in Canada, “beauty lift, eh?”
Tomorrow we will work on the Jerk technique, practicing both the parallel and the split variety before moving on to another workout starting and ending individually on the GHD:
For time:
25 GHD Situps
10-9-8-7-6-5-4-3-2-1 reps of the couplet:
– Chest-to-bar pullups
– Box Jumps, 24/20 in. box
25 GHD Situps

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