Thursday 11.18.19

This is the partner-assisted version of the Glute Ham Raise.


SWOD:
Review the Glute Ham Raise.  Then do 3x10 with a partner.

Metcon:
3 Power Snatches and 5 Abmat Sit ups on the minute for 15:00 at 155/95.  If you need to scale the weight, use 70-75% of 1rm.  Assess a penalty of 5 Burpee Pull Ups per round not completed at the end.

For the Glute Ham Raises, start in the upright position just like in the video above.  Lower yourself under control and use your arms to catch yourself in the push ups position when needed. The object is to pull yourself back up using mostly your glutes and hamstrings, but you can assist yourself up to the degree you need to with your arms.

For the metcon, warm up with Burgener warm up and then gradually load the bar to your work weight.  On the minute perform 3 power snatches and 5 Abmat Situps.  If you are unable to complete a round, you owe 5 burpee pull ups at the end.  On each new round, begin again with power snatches regardless of where you finished the previous round.

Post weights and number of penalties reps to the comments section!  bc

20 comments:

  1. HSPU Day 3
    SWOD: 3 x 10 partner glute ham raises
    Metcon: 15:00 @ 155#. No penalties

    ReplyDelete
  2. SWOD: 3x10 partner glute ham raises
    Metcon: 15:00@75# No penalties

    ReplyDelete
  3. HSPU Day 3
    SWOD: 3 x 10 partner glute ham raises (ouch!)
    Metcon: 15:00 @ 55lbs no penalties

    Thanks to yesterday and today I am having difficulties walking and could not even hold my coffee cup up! I am one sore mama jamma!

    ReplyDelete
  4. SWOD 3 X 10 partner glute ham raises
    Metcon 15 rds of power snatches x 3
    and 5 sit ups
    115# for 9 rds then 95# for 6
    My form was sucking cuz I'm sore everywhere!

    ReplyDelete
  5. SWOD Glute Ham Raises 3x10
    Metcon 2@105 Form Sucked so
    13@85

    ReplyDelete
  6. SWOD: 3x10 partner glute ham raises (never felt those muscles before!)

    Metcon: 11 complete rounds @65# with 20 burpee pull ups!

    Erica said I only failed to finish four rounds but I'm almost positive it was more... I pretty much fell apart in the middle of the workout. A big thanks to Erica and Melissa for encouraging me to continue :)

    3 HSPU

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  7. HSPU Day 3 (1mat)
    SWOD: 3 x 10 partner glute ham raises
    Metcon: 15:00 started@ 55lbs changed to 60lbs a couple rounds in
    no penalties

    ReplyDelete
  8. METCON 135X4 RNDS 145X 1RND 155X 10 RNDS 4 PENALTY RNDS

    ReplyDelete
  9. SWOD: 3x10 partner glute ham
    Metcon: 15rounds @ 75lbs
    1RM Close grip bench 110x1

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  10. No time to workout today, but I did do day #3 of the HSPU challenge.

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  11. SWOD 3x10 partner glute ham
    Metcon 15 rds 3x75#-5 situps

    ReplyDelete
  12. Swod: glute ham raise 3x10

    WOD: 55# Overhead Squat 5 situps
    15 rounds

    HSPU 3

    Thanks for all your help on my OHS Erica. I feel way more confident!

    ReplyDelete
  13. I don't know how many days I will make it to, but I'm in.....

    HSPU 3

    Just got my new gymnastic rings hung in my garage! I'm so excited.....now the quetion remains....how often will I use them? LOL

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  14. SWOD: Glute Ham Raise 3x10

    Metcon: 105lbsx13 rounds, 115x2 rounds, no penalties.

    ReplyDelete
  15. SWOD: Glute Ham Raise, 3x10

    Metcon: 65lbs x 15 rounds, no penalties.

    ReplyDelete
  16. 135 x 15 rounds no penalties and with my wrist wrapped I managed to get day three in the challenge done.

    ReplyDelete
  17. Glute Ham Raise 3X10
    15 rounds @70#, no penalties

    ReplyDelete
  18. FHL METCON: Today we did a 4 mile road march with 25 Lbs and in boots. I did what I thought was good foot prep but by mile 2 I have silver dollar size blisters on my heals. I know have mole skin for next week.

    ReplyDelete