GHD + Back Squats

So as per usual, my Wednesday was a mess at work (and home due to a lack of sleep), but I was happy to get in for the 4:45 class with Coach Nicole. And I was far from alone – we had a whole bunch of folks – Drew, Ryan, Drea, Karen, Rebecca & Alexandra, Nancy, and Logan. ‘Twas a busy hour. 🙂

irish-cat-river-dance
Toe Taps felt a lot like Riverdance! 

We started with 2 rounds of the warm-up:

  • 1 minute of toe taps (to a 10/15# plate or 25# plate, do a jig and tap one foot then the other or do both at the same time forward and back or side-to-side) and then 1 minute of single-unders
  • 10 ring rows
  • 10 push-ups
  • 10 GHD hip extensions
  • 10 straight leg sit-ups
  • 10 air squats

With that out of the way we did some GHD skill work (GHD sit-ups, either to parallel or full extension) and then some back squats to warm up to our working weight. I partnered up with Logan at a squat rack and the two of us tackled this one. While warming up, Nicole & Drea noticed I had a hitch to my left side on some of my warm-up reps, so Nicole came and talked to me a bit. She said not to focus as much on depth and more on balance and keeping upright, so I did that and we started at 135#.

new-ghd-header2
Evil ab torture device

The workout was:

  • 21-15-9
  • GHD sit-ups
  • Back squats (185/125# competitor or 95/65# fitness)

Of course, I rarely do the workout as written and scale to some degree, so I did:

  • 21-15-9
  • GHD sit-ups to parallel (on the GHD machine the whole time)
  • 135# back squats for the first 21 and then Logan dropped us to 125# for the sets of 15 & 9
Dwight-Shrute-fast-always-wins
How did we get done so fast? Geez! 

I finished in 8:05, which was pretty quick. I broke all the sets into at least equal parts if not smaller numbers by the end. 21 was 7-7-7. 15 was 5-4-3-3. Etc. But Logan and I pushed each other pretty solidly through the whole thing – he got done with the first 21 GHDs and was waiting for the bar as I finished my last 3 reps of 21, but after that we barely had a pause as we moved back and forth.

Great work Logan and everybody else! And thanks Nicole for the encouragement. 🙂

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