Tag: Hollow Hold

Easy Easter

Easy Sunday heading into some deload for me after the Open.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Bar Hang
  • Close Grip Bench Press
    • 8×45#
    • 8×95#

Strength – Accessory

4 Sets

  • 8 Close Grip Bench Press (145#)
  • 4/4 Bulgarian Split Squats (44# KBs)

Conditioning

30:00 Aerobic EMOM (alt)

  • 40s Plank (on hands, lean forward on wrists for bonus)
  • 40s Row
  • 15 Ring Curls
  • Box step-overs (14″)
  • 40s Russian KBS (35#)

I started doing hand-to-hand swings because it was so easy with that weight.

Midline

8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest

Last 3 were a fight, but held on through each round.

Shoulder Stability – Bamboo/Earthquake Bar

  • 4 Sets – 10 Bench Press (26# KB on each side)
  • 4 Sets – Seated OH Hold (52#)

Kept it light so I didn’t have to risk smacking myself in the face. I did all of the bench sets, raised the J-cups on the rig, and then all of the OH holds. Probably held at least 20-30 seconds each time.

Rotation of Five

Pretty sore around my scaps and tight in the back of my legs. Garage time at noon. Warmed up with Crossover Symmetry Activation.

30:00 EMOM (alt)

  • 8 Back Squats (135#)
  • 30s Hollow Hold
  • 10 cal Ski Erg
  • 10 Box Jumps (24″)
  • 20 DB Curls (15#)

Worked up a little sweat and got the heart rate up with the ski erg and box jumps being back-to-back. Did Crossover Symmetry Plyo and was in and out in less than an hour.

Unbroken Minute

Have finally been starting to get up earlier so my body is adjusting. Felt a little tired this morning.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus (o/u grip)
  • Thrusters (45#)

Conditioning

E2M – 7 Sets (14:00)

  • 8 Thrusters (95#)
  • 8 Burpees over the Bar

Felt really good. Was taking me 29-30 seconds every round. We did tens every 3 minutes for 5 sets a few weeks ago so both started the final round at the 12:00 mark but today was 6 more reps of each movement. Could even go with shorter rest too.

Everyone (me included) likes to bitch about both of these movements, but you can’t argue at how well they improve fitness. Anyone who has done Open Workout 14.5 can tell you how much it hurt. Together they create a deadly combo.

3 Rounds

  • 1:00 Push-ups
  • 1:00 Step-ups (24″)
  • 1:00 Rest
  • 1:00 DU
  • 1:00 T2B
  • 1:00 Rest

Started out how on the push-ups and as usual they die out fast. 40-31-31 on those. 23 step-ups every round. Missed after 27 dubs in round one and then finished unbroken the rest of the way for 104. Went completely unbroken for 110 reps in round 2, but hit the wall with shoulder, leg, and lung fatigue in round 3 for only 74 reps. Got 17 toes to bar every round too, which was surprising to stick with.

Midline

8 Rounds

  • 20s Handstand Hold
  • 15s Rest
  • 20s Hollow Hold
  • 15s Rest

That 15 seconds of rest goes by quick!  Handstand holds felt really good even after all of the shoulder work today. I started trying a couple of new things with my feet to move towards the freestanding holds. I would either twist with my hips a bit to get one heel off the wall and then twist the other way a second later. Or I would do heel taps on the wall to find those balance points. The hollow holds got a little slopped but I was able to tighten it up for the last round.

Pre-Labor

Glad I took it easy yesterday.

Warm-up

  • 3×10 Reverse Hyper (160#)
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Shoulder Stretching

Accessory

6 Sets

  • 3 Weighted Pull-ups (35-40-45-50-50-50#)
  • 10 Decline Push-ups (2×12, 4×16″)

Can’t remember the last time I’ve done a weighted pull-up. Seemed harder than it should have been. The push-ups weren’t very hard, but something different.

Weightlifting

E2M 20:00

  • Power  Snatch
  • Hang Squat Snatch
  • OHS

Warmed up with a little work at 45-75-95#. Started with 105# on my first set. Increased by 10# up to 155#, then 160#, and finally the final 3 sets with 165#. Bringing the bar back down and getting a solid grip on it for the hang snatch was probably the hardest part; really felt it in that thumb area. I think the tempo overhead squat work is helping already. Felt more comfortable in the bottom position and the OHS felt like butter.

Conditioning

  • 200m Run
  • 40 T2B
  • 200m Run

Quick one. I went with sets of 5 toes to bars without much rest between, which served me well up until the final 5 reps where I went 1-2-2 I think. Finished in 3:38 with enough in the tank where I could still run hard the 2nd time around.

Midline

4 Rounds NFT

  • 30s Hollow Hold
  • 50 Double Unders

First hold was rough but was able to do each one without breaking. Each set of dubs were done unbroken too. Rested about 60-90 seconds between rounds. Abs are pretty sore from the weighted GHDs yesterday.

Got in some solid work but nothing crushing. Will be thankful for that with the workout that is planned for tomorrow.

I Guess

Wasn’t even sure I was going to do anything today but Heather wanted to after waking up. Ok, twist my arm. We jogged about 600m to warm-up.

6:00 AMRAP

  • 20 Walking Lunges
  • 5 HSPU

Got 5+23.

6 Rounds

  • 20s V-ups
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

Much harder than expected. Abs are sore from the 90 GHDs I did yesterday. I tallied 54 v-ups and held the holds throughout.

Will probably walk 18 on the golf course with Dad later.

Did a max set of push-ups in the afternoon and set a 6 rep PR with 60.

Back To It

Worked on the garage all weekend with my Dad. It’s a long day standing on the concrete for so long. I did do a round of back stretches last night though. Back to the grind today after 2 weeks away from CFi classes. Looking forward to it. I got up and had my coffee at the squat rack instead of sitting down for a half hour. Warmed up with 3:00 on the Air Dyne (1.24km) and then got right to it.

Back Squats

  • 20×45#
  • 10×135#
  • 10×145#
  • 10×155#
  • 10×165#
  • 10×175#
  • 10×185#

I haven’t had a bar on my back in over 2 months, trying to rest the right quad. Wanted to keep it light but get in some volume. I don’t plan to get too heavy for a few weeks and see how it all feels.

Went to the 9am class. After taking a break from creatine for the last couple of weeks, I mixed it in my workout drink again today.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Strength

Shoulder Press

  • 10×45#
  • 7×75#
  • 7×95#
  • 7×105#
  • 3x7x115#
  • 7×120#

Conditioning

  • 2:00 AMRAP
    • Jump Squats
  • Rest 1:00
  • 8:00 AMRAP
    • 6 Push-ups
    • 8 Sit-ups
    • 10 MB Cleans (20#)

I did 63 jump squats at a pretty decent pace. Then I got 7 rounds plus 6 push-ups. Everything unbroken but the cleans got slow because it was such a burn in the legs.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Was sweating more than during the AMRAP. Can’t remember ever doing a superman hold; those are tough!

It felt good to be back at it. Knocked out Crossover Symmetry Iron Scap before I left the gym. Will do some back stretches tonight.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

  • Crossover Symmetry Activation
  • 5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

  • 45s Hollow Hold
  • 10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

  • 10 V-ups
  • 15 Band Pulls (quick, red)
  • 20 Plyo Lunges
  • 25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Oww

My legs ache. All over. My wrists are sore too. 15.5, you win!

I did the back stretches in the morning. Went out to the garage close to 4pm to move.

Warm-up

CS-bands-attached

  • 10:00 Air Dyne (AD2) – 4.28km
  • Crossover Symmetry Activation

Midline

5 Sets

  • 5 Back Extensions (51X3 Tempo)
  • 40s Hollow Hold

Took my time. Hollow holds were tough on the last 2.

Conditioning

20 Rounds

  • 8 Ski (calories)
  • 5 GHD Sit-ups

Might be the first time I’ve used the cals. Pretty casual pace. Just wanted to do something where I could keep moving for a long time. Finished in 23:12.

Did Crossover Symmetry Iron Scap and wow, what a difference with the new set of bands. They feel a lot like there is a lot more resistance than the set at CFi. Huge difference over my ghetto setup too, so money well spent. Did another round of back stretches in the house.

One Open WOD Left

My sartorius muscles are feeling better today. Should be back to normal tomorrow. I did the back stretching in the morning, then chiropractor before going to the 5:30 class.

Warm-up

  • CSA
  • Bottom Squat Hold
  • Dead Hang
  • Arm Circles
  • 2 Rounds
    • 4 Push-ups
    • 10 Air Squats

The arm circles did not feel good on my left shoulder so I limited them. I did about 6 muscle-ups trying to help Bryan out with the transition to string reps together.

Class was benching and we do it between classes on Wednesday, so I did my own thing during the XWOD.

3 Rounds

  • 15 Reverse Hypers (210#)
  • 30s Hollow Hold
  • 30s Rest
  • 30s Hollow Hold

Conditioning

3 Rounds

  • 1:00 Row (cal)
  • 1:00 DU
  • 1:00 Sumo Deadlift High Pull (70# KB)
  • 1:00 Ball Slams (20#)
  • 1:00 Rest

I did 20 calories on the row each time, dubs got worse, I hate the SDHP movement, and tried to hold on during the ball slams. My reps per round were 138, 125, and 108. Numbers went down mostly due to double unders getting bad. Wasn’t feeling it today. :-/

Bench Press

  • 10×45#
  • 5×135#
  • 3×165#
  • 3×195#
  • 3×210#
  • 3x3x225#

That’s week 6 of the No B.S. bench program. Was supposed to be 20-25# over my base number, but it felt so good last week I went with +30 and had no problem. Gainz bitches!

Forgot to hit CS before leaving, so I knocked out Crossover Symmetry Plyometric when I got home. Can’t wait for my official bands to come in later this week. Will do a little recovery tomorrow and be ready to hit 15.5 on Friday. Then it’s 2 weeks of healing time.

Gettin’ Bar Muscle-ups

Quad is a fired up again after the squats last night. 😦 I was in before the 9am class to get in some rowing and bar muscle-ups.

Row

  • 14:00 @ 5k pace (1:57)

Was on pace until I took off my hoodie, which sent my average up to 1:58.5. Got it back down to 1:57.7 by the end so should have been pretty close during actual rowing time. Crazy what 10-15 seconds can do. Went 3,569 meters.

Gymnastics

E90S for 12:00 (8 sets)

  • 2 Bar MU

I did 2 singles in the second round because my hands were sweaty and I was going to fall off the bar. Chalked up the rest of the way and had no problems. Decided to go for it in the last round and got 5! I’ve never attempted 3 before. Stopped because it felt like my thumbs were going to peel off. These are definitely a different feel from ring muscle-ups. Less energy used, but much harder on the hands.

We did some light stretching and shoulder warm-up to start class.

Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Power Snatch

  • 3×115#
  • 2×135#
  • 2×155#
  • 1×165#
  • 1×175#
  • 1×185#

Definitely wasn’t going to get down into the squat with any today. It was hard enough just getting into the setup position without favoring the left side too much. More than happy to hit 185 on basically one leg.

Conditioning

10:00 EMOM

  • 3 Power Snatch (115#)
  • 3 OHS (115#)

All touch-n-go reps. The overhead squats were definitely a challenge with the leg.

Midline

Tabata Mash-up 5x

  • Hollow Hold
  • Plank
  • Russian Twist (45# plate)

Plus a bonus 20s of Russian Twists at the end. The hollow holds got pretty rough since I just did all those hollow rocks last night.

Reverse Hypers

3 Sets

  • 10×210#

Figured it would be good to do some after the squats last night and OHS in the workout. All that in about 90 minutes. That’s enough for today.