Monday, September 3, 2007

Labored Day

warmup:
SS CFWUx3, 1000m row, get-ups and windmills
KL WOD 070902 (5 rounds 30 GHSU 25 back ext) 13:34

5x5 front squats
SS 115, 4x135
KL 135, 4x145

cooldown:
3x10 weighted push-ups (35# plate)

Felt good to push the squat ROM, still feeling quad tightness from the 400m lunge workout. Front squats were definitely harder than normal (ed. note from Scott - fuckin' heavy) but it was worth it to loosen up the muscles and get the reps in.

Also caught up on the core workout from the other day, subbed sitting on bouncy aerobic ball with feet fixed in back extension machine for GHSU. Felt the core working for sure, tricky maintaining the ball in place though.

2 comments:

brian said...

Kenway's version of the GHSU sounds nuts. Did you manage to fall over sideways?

kenny g said...

Yeah, it was effective activating the abs, fer sure. Barely made it up the last few reps. Rolled around a bit at first, but if I stayed controlled down and up there wasn't too much side-to-side motion.

I put my feet under the foot pads of the 45-degree back extension contraption, it was a perfect height. The first time I tried it, as I leaned back on the ball I ended up dragging the whole apparatus with me - 45# plate fixed that, though.