Glutes Gone H.A.M.

Aug 19th, 2013

Category: Competitor

Glutes Gone H.A.M.

BT

Please make sure to watch all videos or YouTube exercises you are not familiar with.  Each day, come prepared with weights in mind that you want to hit.  We are trying to fit a lot of volume into an hour, especially in this phase, and as competitors we expect you to be somewhat self-sufficient so we can keep everything running smoothly.

Warm-up
Grab a heavy sandbag, bear hug it (out in front, not on the shoulders) and take it for a 300m jog.
Spend 5 minutes loosening up calves, performing leg swings and messing around with weighted pistols.

Strength
1. Box Squat Dynamic with chains 10×2 with 55% of your 1rm loaded on the bar and appropriate amount of chains. (325+ squatters 2 sets of chains) Complete with a partner on the minute or faster.

2. Snatch Pulls 10 x2 at 90% of your 1rm Snatch – no band tension. Do not touch and go. Work on increasing hamstring tension in first pull and picking up speed in second pull.  Complete with a partner on the minute or faster.

3. WOD – 12 minute hard cap
3 rounds of
5 deadlifts (405, 265)
5 weighted pistols left leg (1.5/1)
5 weighted pistols right leg (1.5/1)

Games (405, 265); 90ft handstand walk after the 3 rounds – may need to completed outdoors.
Regional (365, 235)
Open (315, 205)

4. Romanian Deadlifts 3×8

Start the lift in the hang position. Flex at the knee and send your hips back as far as possible. Maintain a rigid back throughout. The bar should stay in contact with the leg. Goes as low as possible while maintaining a rigid back (stand on plates if possible) extend the hip to return to the starting position but do not extend the knee, the knee remains in flexion.

5. Partner up:
a. KB/DB weighted Sit Up x 10
b. Glute-Ham raises x 10
* go immediately from set a to set b then switch partners. Perform 3 sets of each. (Feet can be anchored by partner. Hold KB against chest)

A Glute-ham raise is a hip extension on a glute ham bench finished with knee flexion. Set the fulcrum up at the midpoint of the quads. Perform slowly to maximize leg flexion demand.

DISCUSSION 14 Comments

  1. Tom Kuchenreuther 08/20/2013 at 1:10 pm

    Box Squat: 165# with chains

    Snatch Pulls: 165#

    WOD: Open Weight – 10:54: Remaining time did handstand walks up against wall (raising each hand to shoulder).

    RDL’s 135#

    Situps with a 2 pood
    GHD’s done.

  2. Tom Kuchenreuther 08/20/2013 at 1:10 pm

    Box Squat: 165# with chains

    Snatch Pulls: 165#

    WOD: Open Weight – 10:54: Remaining time did handstand walks up against wall (raising each hand to shoulder).

    RDL’s 135#

    Situps with a 2 pood
    GHD’s done.

  3. Michael Brown 08/20/2013 at 1:31 am

    Box Squat: 165# with chains

    Snatch Pulls: 165#

    WOD: Dead-lifts 405*2. Then dropped to 345 for the rest of the WOD. Did the pistols with a light KB. not sure what weight.
    DNF in the time cap. should have done Regionals weight. not smart on my part.
    after the workout finished up a couple sets of pistols with a 1.5 pood.

    RDL’s 135#

    Situps with a 2 pood
    GHD’s done. Last set with a light KB

    I’ll be lucky if I can feel my lower back/hammies tomorrow. TOAST.

  4. Michael Brown 08/20/2013 at 1:31 am

    Box Squat: 165# with chains

    Snatch Pulls: 165#

    WOD: Dead-lifts 405*2. Then dropped to 345 for the rest of the WOD. Did the pistols with a light KB. not sure what weight.
    DNF in the time cap. should have done Regionals weight. not smart on my part.
    after the workout finished up a couple sets of pistols with a 1.5 pood.

    RDL’s 135#

    Situps with a 2 pood
    GHD’s done. Last set with a light KB

    I’ll be lucky if I can feel my lower back/hammies tomorrow. TOAST.

  5. Patilac 08/19/2013 at 10:12 pm

    Yes today was a real ass kicker. Did all the stuff.
    Sqts at 205 with chains
    Snatch pull at 225
    Wod games 12:10 (that includes te hand stand walk)
    Sit ups worked up to 88lb db
    Ghds done.
    Going to be sore from this one.

  6. Patilac 08/19/2013 at 10:12 pm

    Yes today was a real ass kicker. Did all the stuff.
    Sqts at 205 with chains
    Snatch pull at 225
    Wod games 12:10 (that includes te hand stand walk)
    Sit ups worked up to 88lb db
    Ghds done.
    Going to be sore from this one.

  7. McGuire 08/19/2013 at 6:50 pm

    Dyn Squat: 205# with chains
    Snatch pulls: 165#
    WOD: 10:09 @ REG
    RDLs: 165# stayed light
    Super set: GHDs no weight, sit ups 70#

  8. McGuire 08/19/2013 at 6:50 pm

    Dyn Squat: 205# with chains
    Snatch pulls: 165#
    WOD: 10:09 @ REG
    RDLs: 165# stayed light
    Super set: GHDs no weight, sit ups 70#

  9. Petra 08/19/2013 at 2:56 pm

    Box squat: 90#
    Snatch pulls: 85#
    WOD: 5:37 @ Open DL and 26# KB pistols
    Romanian DLs: 85#
    Partner-up: 1pood situps, GHD unweighted -> hamstrings were t-o-a-s-t

  10. Petra 08/19/2013 at 2:56 pm

    Box squat: 90#
    Snatch pulls: 85#
    WOD: 5:37 @ Open DL and 26# KB pistols
    Romanian DLs: 85#
    Partner-up: 1pood situps, GHD unweighted -> hamstrings were t-o-a-s-t

  11. DePrizio 08/19/2013 at 1:32 pm

    Wasn’t a pretty day. Had a horrible weekend nutrition/recovery wise.

    Dyn Sqt @ 157
    Sn Grip Pulls @ 157
    WOD @ Open. DNF couldn’t pistol with weight today.
    RDL’s: 165,175,185
    SuperSet: GHD’s w .5pood,
    situps w 65lb dumbell.

  12. DePrizio 08/19/2013 at 1:32 pm

    Wasn’t a pretty day. Had a horrible weekend nutrition/recovery wise.

    Dyn Sqt @ 157
    Sn Grip Pulls @ 157
    WOD @ Open. DNF couldn’t pistol with weight today.
    RDL’s: 165,175,185
    SuperSet: GHD’s w .5pood,
    situps w 65lb dumbell.