Posts Tagged ‘45-Degree Hyperextension’


WEEK 4: Day: 4

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

ME Lower Body:
Sumo Deadlifts: Find 1RM

Assistance:
Sumo Deadlifts: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
“Project Hope”
3 rounds for reps:

1 minute Burpees
1 minute Power Snatch 75/45#
1 minute Box Jumps 24/20″
1 minute Thrusters 75/45#
1 minute Chest-to-bar Pullups
1 minute Rest

Post WOD:
Choose one of the following (add weight or resistance as necessary):

50 45-Degree Hyperextensions
50 Back Extensions
50 Banded Good Mornings
50 Glute Bridges
50 Glute Hamstring Raises
50 Pull Throughs
50 Reverse Hyperextensions


ME Lower Body:
Box Squats (Bands up): Find 1RM

Assistance:
A1: Dumbbell Lunges: 3×8-12 (#)
A2: 45-Degree Hyperextensions: 3×8-12 (#)

MetCon:
AMRAP 10:

5 Deadlifts 225/155#
10 Pushups
15 Situps

Post total number of rounds completed to comments:

Post WOD:
A1: EZ-Bar Curls: 3×8-12
A2: Barbell Reverse Wrist Curls: 3×8-12


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: 45-Degree Hyperextensions: 3×8-12 (#)
A2: Leg Raises: 3×8-12

MetCon:
AMRAP 12:

3 Power Cleans 95/65#
6 Front Squats 95/65#
9 Stiff-legged Deadlifts 95/65#

Post number of rounds to comments:

Friday, December 9, 2011

Posted: December 9, 2011 in MetCon
Tags:

ME Lower Body:
Free Squats: Find 1RM

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Pull Throughs: 3×15-20 (#)
A3: 45-Degree Hyperextensions: 3×8-12 (#)

3 Rounds of:
15 Weighted Incline Situps
15 Leg Raises
15 Wood Choppers

Friday, December 2, 2011

Posted: December 2, 2011 in MetCon
Tags:

ME Lower Body:
Deadlifts: Find 1RM

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: 45-Degree Hyperextensions: 3×8-12 (#)

3 Rounds of:
15 Cable Crunches
15 Oblique Cable Twists
15 Leg Raises


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: Good Mornings: 3×8-12 (#)
A2: Barbell Glute Bridges: 3×8-12 (#)
A3: 45-Degree Hyperextensions: 3×8-12 (#)

3 Rounds of:
15 Situps
30 Windshield Wipers
15 Lying Leg Raises


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Glute Bridges: 3×15-20
A3: 45-Degree Hyperextensions: 3×8-12

3 Rounds of:
15 Weighted Incline Situps (25#)
15 Wood Choppers
15 Leg Raises