Thursday, August 27, 2015

NerdStrong Gym - Barbell Complex

Strength day at NerdStrong Gym. It started with our typical warm up, we then moved into our Skill work. We were learning the Barbell Complex that we were doing for today's workout.

Speaking of today's workout it was a 15 minute AMRAP (As Many Rounds As Possible). 1 round consisted of 1x BarBell Deadlift, 2x Hang Cleans, 3x Push Press and then 4x Barbell Push Ups. We then rested for thirty seconds before doing it all over again.

I was doing these next to my buddy Derek and he mentioned that he was going to try and do 15 rounds in the 15 minutes, of course at the time that sounded impossible. We started the complex and was done in 30 seconds. We did the second round and again completed it in 30 seconds. I turned to Derek and said.. wow we might be able to do 15 rounds in 15 seconds. Of course as you continue you start to get tired and move slower but as long as we did one round per minute we were good. In the end Derek actually reached his goal of 15 rounds... I almost hit 15 but managed a nice 14 rounds in 15 seconds.

For a finisher we did a Hollow Hold Progression, there are five stages to this progression. First is lying on our back, feet flat on the floor and lifting our head and shoulders off the ground. Second we lift our head and shoulders off the ground while lifting our knees to a 90 degree angle to the floor. Third we lift our head and shoulders off the ground and raise our legs to a 45 degree angle to the ground. Fourth we lift our head and shoulders off the ground and then lift our feet just six inches off the ground and for the fifth and final stage we do a full hollow hold which is lifting our head and shoulders off the ground, lifting out legs six inches off the ground and then raising our hand over our head. It's alot of core work and extremely painful but there is kind of sanctification when you complete it.

And I can't remember if this workout had a surprise finisher finisher.. like a TABATA planking or Sally. I feel like most of the workouts this week had some sort of surprise.  Overall it was a nice workout. I'm not a huge fan of barbell work (other then bench presses) but I enjoyed the complex they built for today's workout.

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