Tag: Hollow Hold

Back From the Lake

Walked 18 holes in just over 3 hours at Rogers City Country Club yesterday morning. Drove back from the week of vacation this afternoon and started a garage workout before 6pm.

Active Life – Shoulder Flexion 10

3 Sets

  • 10 Hollow Body Shoulder Flexion (8# DBs)

Doing these with 2.5# plates was an attack on my core the first time I did them, but the 8# felt pretty good today. Putting off the 9th workout to tomorrow which is a better one to do at the gym before my workout.

Conditioning

  • 5 Rounds
    • 400m Ski Erg
    • 12 KB Snatch (53#)
  • 5 Rounds
    • 400m Ski Erg
    • 20 Sit-ups

Got this from the gym’s Friday workout which was with 500 meter bike erg, so I cut it back to 400 for the ski erg. Instead of 12 toes to bars I did the 20 sit-ups. I definitely wasn’t going to do the snatches with the 70 pound Rx weight. Looking back at Wodify as I type this up, it must have been edited since I saw the workout the other day because it lists 0.3 mile Assault bike or 200m row as alternatives. Oh well, I need the cardio. 🙂

I started around a 2:15/500m pace and went a little faster each round, especially after getting through the halfway point. Each round the snatches were 6 right and 6 left without putting it down. Finished in 26:20.

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

  • 3 Sets of 10 Yoga Push-ups
  • 10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

  • 20 Bar-facing Burpees
  • 40 Thrusters (75#)
  • 20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

  • 5 Evil Wheels
  • 8/8 Suitcase Deadlifts (40kg KB)
  • 1:00 Bent Hollow Hold
  • 8/8 Half Kneeling Bottoms Up KB Press (26#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.

Two More

I’m all over the place with reordering these last few workouts of each program. Only two days left after this!

Active Life – Hips

Warm-up

  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts (45#)
  • 10/10 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

Went with 125-145-165#.

Active Life – Back Max

12:00

  • 10/10 Single Arm Kneeling Press (25#)
  • 10/10 Half Kneeling Halos (25#)
  • 10/10 Single Arm Suitcase Deadlift (70#)
  • 10/10 Single Arm Push Press (50#)

Got through 3 rounds plus the halos.

Side to Side

My triceps have been a little sore from Murph. Out in the garage late in the afternoon.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Warmed up with 8/8 single leg deadlifts using 45-95-125 pounds.

Workout – 4 Sets (2x each leg)

  • 12 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

I used 145# for the first set on each leg and then 165#, which was about a max for that many reps.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 2 Sets
    • 5/5 Split Squat Rock Backs
  • 10:00
    • Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
    • Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

Did them in the driveway instead of the garage so I could go 10 meters straight. Instead of 10 full minutes I stopped at 12 rounds (6 each side), which was 9:10 on the clock.

Keep Planking

On Sunday night I played pickleball for about 2 hours. It was a lot of fun! Walked 18 holes yesterday. Out in the garage in the afternoon today.

 

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 8/8 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 8 Single Leg Deadlifts (135-155-155#)
  • 40s Bent Knee Hollow Body Hold

Was getting unstable with 155. I guess it’s been a few weeks.

Conditioning

15:00 AMRAP

  • 10/10 Single Arm Push Press (50#)
  • 25 Sit-ups
  • 20 Russian KBS (70#)

Stole from the gym’s workout today but I’m still not doing bar work so I did sit-ups instead of 15 T2B. Got through 5 + 55 with everything unbroken.

Active Life – Back Max

5 Rounds

  • 30s Plank
  • 30s Left Side Plank
  • 30s Right Side Plank

Did them on my hands, which was probably a bad idea with my left wrist bothering me the last few weeks.

Hand Release Sandwich

Garage workout before a late lunch.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • Single Leg Deadlifts
    • 10/10 @ 45#
    • 10/10 @ 95#
    • 10/10 @ 115#

Workout – 4 Sets (2x each leg)

  • 15 Single Leg Deadlifts (135-155#)
  • 60s Bent Knee Hollow Body Hold

Rough! I hope the reps don’t keep increasing over the last stretch of this program.

Conditioning

  • 25 HR Push-ups
  • 50 Ski Erg calories
  • 25 HR Push-ups

The first set of push-ups took 40-45 seconds, the ski took 2:57, and finished at 5:02, so the last set of push-ups probably took about a minute.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took 8:26.

Was Wrecked

Throughout the day yesterday my legs were extremely tired and overall I felt wrecked. I haven’t been pushing myself like that. Is that what it takes for a big guy to be good at bar-facing burpees?

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 12/12 Single Leg Deadlifts (45#)
  • 12/12 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

  • 12 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

Used 115-135-155# and it became a struggle.

Conditioning

  • 4 Rounds
    • 20s Ski Erg cals
    • 10s Rest
  • 30s Rest
  • 4 Rounds
    • 20s Push-ups
    • 10s Rest

Quick and easy today after the intensity yesterday. Got 28 cals on the Ski Erg and went 19-11-10-9 for 49 push-ups.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 6/6 Glute Bridges (3 second hold)
    • 12 Curl-ups

Made it through 5 rounds.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts
    • 45#
    • 95#

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts (115-135-155#)
  • 40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

  • 10 V-ups
  • 10 Single Arm Dumbbell Hang C&J (5/5, 50#)
  • 10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

  • 5/5 Split Squat Rock Back (3s pause)
  • 5 Evil Wheels
  • 10 Dead Bugs
  • 10 Groiners
  • 10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

No Lungs

Had the day off work, but it turned out to mostly be a lazy day. Thursday has been a rest day during the Open, but I might not get in a workout until Monday, so pushing a long streak this week.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg (subbed for row)
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Warmed up the deadlifts with 8/8 at 45# and 95#.

Workout – 6 Sets (3 each leg)

  • 8 Single Leg Deadlifts (125-145-165#)
  • 30s Bent Knee Hollow Body Hold

Conditioning

Power Elizabeth
21-15-9

  • Power Clean (135#)
  • Ring Dip

I’ve wanted to give this a try for the last couple years but kept finding reasons to do something else. I’ve only ever attempted it once with a 7:09, back in 2013. I started out 6-5-5 and then died. Ring dips turned into triples and doubles really early. Took me 7:24. Need to do more met-cons.

Active Life – Back Max

4 Rounds

  • 20 Plank Push-ups
  • 10 Supinated Pendlay Rows (75#)
  • 30s/30s Pallof Press Hold
  • 10 Leg Lifts (asked from 5-10 Strict Toes to Bar)

Went to try a T2B and my right shoulder wasn’t having it. The strict ones really bug my shoulder.

Ready for some rest days!

March Monday

My calves are a little sore from the ankle moves again, but not bad.

Active Life – Hips

Warm-up

  • 250m Straight Leg Ski Erg
  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing

Worked up with 6/6 Single Leg Deadlifts at 45# and 95#.

Workout – 6 Sets (3/leg)

  • 6 Single Leg Deadlifts
  • 20s Bent Knee Hollow Body Hold

I used 125-145-165#. The right leg definitely has a harder time than the left.

Conditioning

5:00 AMRAP

  • 5 Ring Rows
  • 5 Power Snatches (75#)

Got through 6+8.

Active Life – Back Max

5 Rounds

  • 15s L Hang
  • 10 Curl-ups (3s hold)
  • 30s/30s One Arm Farmer Carry (53#)
  • 10 Alternating Push-up Ts

Didn’t realize it should have been 5 seconds on the curl-ups. Kept moving and finished in 18:15.