Stephen

Workout 25 February 2010:

"Stephen"
20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
65 pound Stiff legged deadlift

Results: 19'29
Previous best: none

The true "Stephen" workout is 30-25-20-15-10-5 rep rounds and includes a 95lb stiff legged deadlift. I scaled the workout since I haven't done many GHD sit-ups (and don't want to trash my abs) and also to protect my back since the last three exercises in the set put a significant load on the back. Overall, the workout went well. With a bit of improved conditioning, I should be able to add on the 25 rep round next time.

If you're unable to do many reps of the full knees to elbows, this may be scaled by bringing your knees to your chest instead. Also, if you've never done stiff legged deadlifts before, start very light. Unlike regular deadlifts which are meant to tax the whole posterior chain, stiff deads are primarily an exercise for your hips and lower back. Go light and work up as you are able. It is especially important to maintain a good lumbar curve with these.