Tag: Hollow Rock Hold

60 Day Lifting Challenge – Week 5 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifting on short rest so I can head out of town for New Year’s Eve. Out in the garage alone again at about 10am. I’m really missing the community aspect of CrossFit lately, but going to stick with this challenge, especially if it works out adding in some of my own conditioning work to the program.

I created a page for all of the details of my garage gym. Let me know if you have any questions by leaving a comment there or using the contact page.

Warm-up

4 Rounds NFT

  • 3 Strict Pull-ups
  • 20s Handstand Hold

Muscle Clean

  • 2×105#
  • 2×115#
  • 2×125#
  • 2x2x135#

Snatch

  • 2×100#
  • 2×120#
  • 2×140#
  • 1×150#
  • 5x1x160#

Clean & Jerk

  • 2×135#
  • 2×155#
  • 2×180#
  • 1×190#
  • 5x1x205#

Even the jerks felt pretty good today! I’ve started using a timer for my rest between sets to try to speed things up. Was doing 60-90 seconds between snatch sets and 90-120 seconds between C&J sets. Got a nice sweat on by doing that and it should help out my conditioning too.

Clean Deadlift

  • 5x3x235#

I’m going to rest tomorrow, so today is WOD 1 from the program.

Skill/Strength

12:00 EMOM

  • Odds – 10 Pistols
  • Evens – 20s Hollow Rock Hold

Took the first round to find my balance with the pistols and I also realized if I hold my leg to the outside instead of straight out it’s better for balance. Was getting the 10 done in 18-20 seconds. Getting better at the hollow rock stuff because it wasn’t too bad with these.

Conditioning

10:00 EMOM

  • 3 Bar MU / 5 C2B Pull-ups / 7 Pull-ups
  • DU for remainder of each minute

I thought about doing C2B pull-ups, but just did 50 of them a few days ago. I need work to translate into bar muscle-ups, so I tried to do really high hip to bar pull-ups with a big hip pop and strong pull. I did 3 of those each round. I got at least a streak of 20 unbroken DU each minute, with streaks of 25 most minutes. Probably averaged about 35 total DU per round. This workout wasn’t complicated but it really got the heart racing and lungs burning.

I could definitely feel that I was on short rest from the workout about 13 hours ago. Might play some hoops today with my buddy

60 Day Lifting Challenge – Week 4 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. I’m up at my parents for a couple of days, so no access to bumpers and a bar. Just fine by me because I could use some rest. Legs are feeling yesterday’s workout. Did some of the CrossFit and ab stuff from other days though.

10:00 EMOM

  • 5 Strict HSPU

It was programmed to do 3, but I knew that would be too easy. 6 Would have been tough to finish, so 5 ended up being perfect.

MAX Band Pulls

Damn, what a burn! I fought to get to 200 and they were really slowing down in the last 30 reps.

5 Rounds

  • 10s Hollow Rock Hold
  • 10s Back Arch Hold
  • 20s Rest

Fun, but I probably could have gone for 15 seconds each.

Complete rest day tomorrow. Merry Xmas!!

60 Day Lifting Challenge – Week 3 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Feeling pretty good today, with nothing really sore. Out in the garage in the afternoon by myself.

Warm-up

  • 3 Rounds
    • 20s Handstand Hold
    • 5 Strict Chin-ups
    • 10s Hollow Rock Hold
  • 5×95# Push Press

Jerk Balance

  • 3×125#
  • 3×135#
  • 3×145#
  • 3×155#
  • 3×165#

Snatch

  • 2×95#
  • 2×115#
  • 2×135#
  • 1×145#
  • 1×155#
  • 4x1x165#

Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.

Clean & Jerk

  • 2×125#
  • 2×150#
  • 2×175#
  • 1×190#
  • 1×200#
  • 4x1x215#

Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.

Back Squat

  • 2×205#
  • 2×240#
  • 2×270#
  • 3x2x290#

No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.

Conditioning

12:00 EMOM

  • Odds – 8 Pistols (alternating)
  • Evens – 20 Band Pulls (red)

Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.

10:00 EMOM

  • 10 Burpees (Max reps in 10th minute)

I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.

Ready for the rest day!