Hollow Hold – Page 3 – Nick Momrik's Fitness Logs

2021 Valentine’s Day

Out in the garage around 10:30 with my Valentine.

Back

3 Sets

10 Seated Cable Row (115-126-126)
10/10 Seated Single Arm Cable Row (49-54-54)

3 Sets

10 Lean Back Lat Pull Downs (126)
10 Underhand Lat Pull Downs (126)

3 Sets

10 Incline Straight Arm Pull Downs (71)
10 Forward-facing Incline Cable Pull Downs (82-93-104)

This was a DLB superset.

Midline

4 Rounds (Tabata)

20s Hollow Hold
10s Rest
20s PVC Sit-ups (12-11-11-11)
10s Rest
20s Plank
10s Rest
20s Leg Lifts (9-9-9-10)
10s Rest

My upper abs were on fire during the last two sets of PVC sit-ups and they were already sore in the evening.

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

1:00 TrueForm Run
1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

3 Strict Chin-ups
6 Burpees over the Bar
9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

30/30s Side Plank w/ DB on hip (30#)
10/10 KB Side Bends (53#)
30s Hollow Hold
15 Superman

Took me 13:11.

Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (686m)
2 Sets
- 30s Dead Hang
- 10 Air Squats
- 10 Scap Push-ups
- 10 PVC Passes

Conditioning

Partner Workout

100 Ring Dips
5x 12/8 cal BikeErg (standing)
200 Reverse DB Lunges (40# DBs)
5x 12/8 cal BikeErg (standing)
300 Russian KBS (53#)
5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

10 Parallette Shoot Throughs (5# ankle weights)
30/30s Single Leg Balance (5# ankle weights, 70# KB)
20s Hollow Hold (5# ankle weights)
10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

3 Rounds
- 5 Burpees
- 20/20/20 Banded Arm Circles
- 20s Dead Hang
5 C&J (45#)
6 Step-ups (24″)
8 Lunges
5 C&J (65#)

Conditioning

30:00 EMOM (alt)

10 C&J (95#)
15 Pull-ups
10 DB Step-ups (24″, 40# DBs)
20 Push-ups
16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

2 Months of Handstands

Decided to fully rest yesterday after not getting much sleep Thursday night watching the election results (or lack of haha). I did get in a 75 minute nap though. Stayed up even later last night. Workout at noon today, to take advantage of the weather.

Warm-up

7:00 BikeErg (3,410m)
Bottom Squat Hold
Wrist Warm-up

Handstands

20 Shoulder I-Y (red band)
4 Sets
- 30s Handstand 90° Hover
- 20s Hollow Hold
2×5 Kick-ups (balance)

That ends phase 2 of our handstand work, which was a solid 8 weeks. Shoulders need some recovery! Will probably transition to just kick-ups because all the other stuff has our shoulders beat.

Accessory

3 Sets

10 French Press (60# DB)
25 Banded Tricep Pulldown (red)

Conditioning

4 Rounds

400m Run
30 Air Squats
20 Push-ups

I did the first run in about 1:45 and think I kept the others under 2:00. Running felt good. My back felt pretty tight throughout the squats. I did three rounds of 10-10 push-ups and then finished all 20 unbroken in round 4; probably should have tried unbroken ever round. Finished in 12:46. Such a nice day out!

More Accessory

3 Sets

10 Wrist Curls (15#)
10 Reverse Wrist Curls (15#)
Wrist Roller (5#)

Simple, Effective, Deceiving

Warm-up

10:00 BikeErg (5,070m)

Handstands

Wrist Warm-up
40 Bottoms Up KB Press (20#)
1:00 Wall-facing HS Hold
1:00 Wall Walk
4×5 Kick-ups (balance)

I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.

Accessory

3 Sets

12 Strict Chin-ups
25 Banded Curls (blue, burnout)

This was a challenge.

Conditioning

3 Rounds

40 Plyo Lunges
20 Burpees

I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.

Midline

4 Sets

10 V-ups
10 Pike-ups
20s Hollow Hold
10 Pike-ups
10 V-ups
1:00 Rest

I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!

Hold for a Gold Star

My back is a little tight and my shoulders and elbows still feel pretty beat each morning. Didn’t get out of bed until 8, which is extremely rare these days. Workout at 10am.

Warm-up

10:00 BikeErg (4,925m)
20 PVC Passes
Wrist Warm-up

Handstands

4 Rounds (NFT)

10/10 Bottoms Up KB Press (15#)
20s Handstand 90° Hover
16 Wall-facing Handstand Sponge Shift

Really nasty combo after yesterday.

Conditioning

To warm up my bench I did 10×45, 10×95, and 5×135.

20:00 EMOM (alt)

10 Bench Press (155#)
12/8 cal SkiErg
15/10 cal BikeErg
12 Broad Jumps

After two tough days I wanted something that wouldn’t be crushing. I picked up the pace on the machines each round, which got me a good sweat. Bench was easy to start but I think I would have been failing at the end if I’d done 10 more pounds.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Superman Hold
10s Rest
20s Star Plank Hold
10s Rest
20s Star Plank Hold
10s Rest
20s Single Leg KB Balance Hold (70#)
10s Rest
20s Single Leg KB Balance Hold (70#)
10s Rest

Back in January I could not hold a star plank and I was able to every singe one today without falling. I really like the glue activation in those.

Lactic Burn

Warm-up

6:00 BikeErg (3,052m)

Handstands

Wrist Warm-up
20 Shoulder I-Y Band Drill
3 Rounds
- 30s Handstand 45° Hollow Hold
- 30s Hollow Hold
- Switch & Rest
- 30s Handstand Tuck Balance
- 30s OH Plate Hold (35#, flat palms under plate)
- Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

6 Rounds (each)
- 15/10 cal BikeErg (standing)
- 15 Squat Jumps
6 Rounds (each)
- 15/10 cal SkiErg
- 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

16 Floor Wipers (55# plate)
12 Barbell Curls (45#)
30 Plank Jumps
12 Superman Rocks
8/8 Half Kneeling Bottoms Up KB Press (25#)

Cheatin Sets

My low back was in minor tweak mode this morning, unable to bend over the sink without supporting myself. Upper body is beat from yesterday. In the garage at 4pm.

Handstands

Wrist Warm-up
4×4 Handstand Tuck Balance
2×1:00 Frog Stands
2x45s Wall-facing Handstand Hold

Accessory

Hammer curls

12×35# DBs
8×30
8×25
8×20
8×15

Tricep pulldowns (rope)

12×71#
8×60
8×54
8×49

Drop sets, but I completely screwed up the number of sets. Should have been five sets of eight after the 12 for each movement.

Conditioning

6 Rounds

400m Run
20s Hollow Hold
20 Box Step-up (24/20″)
20s Superman Hold
20 Push Jerk (75/50#)

This went well. My runs were under or right at 2:00 each time. After two rounds I put the bar on my back for a short rest after 12 reps. Then I powered through all 20 at the end. Finished at 28:37.

Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

Wrist Warm-up
20 Shoulder I-Y (red band)
3 Rounds
- 30s Handstand 90° Hover
- 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

8/8 Static DB Curls (30-35-35#)
8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

10 Hammer Curl + Shoulder Press (40#)
10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

Barbell 21s (45#)
55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

10 cal Row
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders
10 cal SkiErg
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
10 MB Cleans (20#)
50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.