Tag: Hollow Rock

Setting a Baseline

We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.

EMOM 10:00

  • 5 C2B Pull-ups

Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.

Snatch

  • 45# Position Work
  • 3×75# Muscle Snatch + OHS
  • 3×95# Power Snatch + OHS
  • 3×115# Snatch
  • 2×130# Snatch
  • E30S 10:00
    • 145# Power Snatch
    • 145# OHS

The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!

20:00 AMRAP

  • 3 Strict Ring Dips
  • 6 Deadlifts (135#)
  • 9 Weighted Step-ups/downs (40# sandbag)
  • 12 Russian KBS (53#)
  • 50m Sled Drag (25m down and back, 38# sled + 135#)

Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Managed to get 14-13-13-14-13-13-13-14 on the reps.

Finished up with Crossover Symmetry Iron Scap (blue/purple).

At night I did DDP YRG Below the Belt.

Hump Day Sprints

Weather is still chilly. Might not even get into the lake all week! My mid-back is feeling sore this morning.

Did the DDP Yoga Fat Burner video this morning. I think I like the P90X yoga video a lot better, except for the fact it’s 90 minutes long, but maybe I’ll find the right video from the DDP series as I keep trying them.

A couple of hours later…

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Made it all the way through without having to take extra rest! Will work my way up to being able to do Tabata.

Everyone was heading in to Rogers City to watch Kennedy in the Kiddie Parade. I went in early so I could go to the track on my old high school. Jogged 600m and walked 300m to get warm. Then it was time for a few sprints.

  • 400m Run – 1:07
  • 600m Walk
  • 200m Run – 0:30
  • 300m Walk
  • 100m Run – 0:13.6
  • 300m Walk

Timing yourself in sprints is no easy task. I was wearing a watch, so had a little disadvantage with starts and had to try to look at the time as I crossed the finish line. Close enough I guess for some benchmarks.

Strapped the rings up on the goal post and tested a set of unbroken strict ring dips. Got 15! About a year and a half ago was the last time I tried a big set of ring dips and only got 16 kipping. Quite the difference, when not many of my other bodyweight things (other than muscle-ups) have improved during that time.

8:00 AMRAP

  • 5 Ring Rows
  • 50m Run
  • 5 Ball Slams (15#)
  • 50m Run

Fun workout. I kept the reps low so I could keep moving. Did 8 rounds plus 5 ring rows, a run, and 2 slam balls.

Did backwards overhead throws to get the slam ball back. Took me 5 throws to cover 50+ meters. Great for hip extension!

E30S 10:00

  • 5 Ring Push-ups

I set the rings as low to the ground as I could, but being on the 10′ tall goal post, 10-12″ off ground was the best I could do. Did all 20 sets unbroken.

Got back to my parents and jumped on the Air Dyne (AD2) for 20:00.

  • 5:00 Sitting
  • 5:00 Standing
  • 5:00 Sitting
  • 3:00 Standing
  • 2:00 Sitting

Standing up for a long period of time is no easy task. First time I’ve tried it and it was a good way to mix things up. I kept my pace around 60 rpm for the entire 20 minutes, which is around the 55-60% range for me. Totaled 360 calories.

New Toy

Yesterday afternoon I put up another sheet of panel board in the garage and installed my new Concept2 SkiErg. Isn’t she pretty?

ski-erg

I thought so, until I used it this morning. Out in the garage around 8am for the first training session of the day. Started with Crossover Symmetry Activation.

SkiErg

  • 1,000m Warm-up (5:14)
  • 2:00 Rest
  • Max effort intervals
    • 60m (0:13)
    • 2:00 Rest
    • 60m (0:13)
    • 2:00 Rest
    • 100m (0:21.5)
    • 2:00 Rest
    • 100m (0:21.1)
    • 2:00 Rest
    • 150m (0:31.6)
    • 2:00 Rest
    • 150m (0:30.8)
    • 3:00 Rest
    • 150m (0:30.7)
    • 3:00 Rest
    • 200m (0:41.0)
    • 3:00 Rest
    • 500m (1:50.8)

Although this is programmed as a continuous series of intervals, it really should be treated as 2 sections. The 1st 3 intervals (2×60, 2×100, 1×150) and the 2nd 3 intervals (1×150, 1×200, 1×500). The 1st intervals are short and very explosive efforts that will recruit your fast twitch muscle fibers. The 2nd 3 intervals are all gearing up to that final 500m max effort. The final 3 intervals are focused on creating endurance while your fast twitch fibers are fatigued.

Holy shit! The skierg smokes your arms, especially the biceps. Walked 0.43 miles around the block to cool down.

Midline

10:00 EMOM

  • 10 Hollow Rocks
  • 10 Superman Rocks

Did them back to back, so had about 30-35 seconds of rest after the reps.

Kicked back and rested until noon, when it was back out to the garage. Started with Crossover Symmetry Activation again and then did an easy 5:00 on the Air Dyne.

IMG_4746EMOM

  • Odds: 3 Weighted Chin-ups (increasing weight each round)
  • Evens: 2 Strict Pause Ring Dips (unweighted, 2s pause)

* Continue until failure at one movement and then do max reps for one final set with the other movement.

I started the chin-ups with 10# on the belt and went up 5# every round. Only managed 1 at 60#, but even the 3rd with 55# probably was a bit short if anyone had been watching. So that was 10 sets of 3 before failure. I managed to get 6 dips on the max round at the end to total 26 strict pause ring dips. Those were a nice challenge.

Warmed up my front squats with 10×45#, 5×135#, 3×185#, and 3×205#.

E3M

  • 2-2-2-2-2 — Front Squats (225#, 33X1 Tempo)
  • 2-1-2-1-2 — Standing Jump & Reach (both hands)

The movements were back to back, so after racking the bar, I walked out to the driveway and jumped up to touch the rim (basketball hoop) as high as I could. Maybe should have put on the weight vest for the single jumps.

Finished with a moderate paced 10:00 on Air Dyne for 242 cal and then Crossover Symmetry Plyometrics.

Old School Sundays

Sundays at Survival Fitness have turned into old school days, back to before we had any good barbells. There were 23 people in class today! I was read to go after only back squats Friday and no workout yesterday.

Midline

8 Rounds – Tabata Mash-up

  • 20s Ring L-sit
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest
  • 20s Ab Wheel Rollout (“Evil Wheel”)
  • 10s Rest
  • 20s Plank
  • 10s Rest

I’m not sure why, but even the first round of hollow rocks was killing me. I would only get 4-5 rocks in at a time and eventually had to switch to doing them with my hands at my sides so that I wasn’t resting most of the 20 seconds. Everyone was complaining about the ab wheels, but I could have done those all day long.

6 Rounds

  • 250m Run
  • 120m Waiter’s Walk (35# DB OH)
  • 30 1-Arm DB Snatch (alternating, 35# DB)

There was no way in hell I was going to attempt this with the 45# DB. Single-arm snatches may have been what caused my shoulder impingement to begin with. The 35# DB allowed me to go unbroken each round. I switched arms each quarter of the way on the waiter’s walk so that I didn’t fatigue the shoulders too much. Finished in 23:37.

Did some shoulder stretching and a squat hold after class. When I got home I made sure to get in the Crossover Symmetry Recovery after that one. Stepped up to my normal light band for the 90/90 which is the one move that I had to go lighter on because of pain, so things continue to move in the right direction.

Deadlift Rising

Bought some new bands last night and started doing Crossover Symmetry again to rehab the shoulder and start strengthening it. I have my last laser therapy today. I’m going to try to stick to this schedule recommended by CS. Not necessarily the days, but only doing Recovery 2 days in a row.

crossover-symmetry-schedule

Warm-up

  • 3:00 Bottom Squat Hold
  • 3 Rounds
    • 10 Squats (15#)
    • 10 Good Mornings (15#)
    • Arm Circles

Strength

5×3 Deadlifts at 80-90%

  • 5×135#
  • 5×225#
  • 5×295#
  • 3×365#
  • 3×395#
  • 3×415#
  • 3×425#
  • 3×435#

Still getting back where I used to be so only 3 sets were in the range according to my old 1RM, but less than 3 weeks ago with singles I did 435# and didn’t get 455#. Definitely getting the low back strength to come back fast.

Accessory

14:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 40s Farmer’s Carry (53# KBs)

Conditioning

10 Rounds

  • 10-10-10-10-6-6-6-6-4-4
    • C2D Push-ups
    • Weighted Lunges (35# DBs)
  • 10 Goblet Squats (44# KB)

Took me 11:37 to finish. Did another 5:00 squat hold after class. I was up to a total of 26 minutes of squat holds yesterday and will accumulate 27 today.

Didn’t have time to get in some double unders and probably won’t do any tonight, so I’ll have the next 2 days to finish out the 1,500 for the week.

On My Own

Not feeling the hip flexors as much today. The usual 9am, except not very usual today because I couldn’t do anything that was programmed for the day, so I completely did my own thing all hour.

Warm-up

2 Rounds

  • OH Stretching
  • 15 HR Push-ups
  • Arm Circles
  • Wall Shoulder Stretch

Mobility

2x Each Arm

  • 1:15 KB Shoulder Impingement Mobility (35# KB)

I was shaking after 30 seconds of the hold! My shoulders are so weak from not being worked. Here’s the Mobility WOD video I got this from.

Strength

  • 5×10 Barbell Curls (45#)

Conditioning

30-25-20-15-10-5

  • Row for Calories
  • Burpees

Took me 13:35. Never stopped during burpees and tried to keep at least a 1,200 cal/hr pace on the rower.

Midline

8 Tabata Rounds (alternating between)

  • Hollow Rocks
  • Arch Rocks

Skill

8 Tabata Rounds

  • Double Unders

No rounds unbroken and too many misses. Managed 220 total dubs though, which makes 820 for the week.

Medicine Ball Cleans Are The Devil

Feeling the squats. Small class with only me and one other person this morning, but Matt worked out with me too.

Warm-up

It was all shoulder stuff on the board to prepare for behind the neck snatch presses. Since I wasn’t doing those, I did a bunch of leg stretching and mobility.

Strength

Seated Good Mornings

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×165#
  • 3×175#
  • 3×185#
  • 3×195#

Skill

12:00 EMOM

  • Odds: 30 DU
  • Evens: 20 Hollow Rocks

My DU were terrible today. One round I was missing after 1 or 2 and it took me 45 seconds to get 30 done. First and last set were unbroken. Maybe my legs are just that fatigued. Hollow rocks are getting easier. Was able to hold arms over my head today, so shoulder is improving too.

Conditioning

12:00 AMRAP

  • 75 MB Cleans (20#)
  • 50 Box Jumps (24″)
  • 25 Deadlifts (225#)

I put the MB cleans in for wall balls. Holy shit! It was like 2 squats for every rep. Getting that first box jump was scary. I stepped down on them all, but never stopped. Did 20 singles with the deadlift and then a set of 5 to finish. I scaled the weight back from 275# because the back has been feeling good and I want to ease back into heavy deads. I finished 1 full round and then 14 more MB cleans. My legs are going to be feeling this for a couple of days.

Legs, Legs, Legs

My quads and hamstrings are on fire! Class at 9am again.

Until the Open is done, I’m going to have to do what I can with the shoulder to keep it moving, while allowing myself to still be able to do the workout each week. As soon as the open is over, I’m going to be completely resting the shoulder for a month to let it heal though. Hopefully in a few weeks we’ll be able to do more stuff outside, like running, sled drags, and prowler work. That will be a month of hitting legs, core, and conditioning hard. Then when the shoulder is ready I can start putting in weightlifting focus and work on the upper body strength.

Warm-up

On our own. Did some shoulder and leg stretching

Strength

Barbell Lunges

  • 2x10x45#
  • 4×135#
  • 5:00 EMOM – 6×155#

Seated Good Mornings
5:00 EMOM

  • 6×155#

Conditioning

speed-ropes
4 Rounds

  • 1:00 Box Jump w/ Step Down (24″)
  • 1:00 DU
  • 1:00 GHD Sit-ups
  • 1:00 Rest

Being forced to step down was a nice change of pace. I got a new RPM rope yesterday from Rogue, so used it for the first time today. I really like it! Used the Romain Chair for GHD sit-ups, which isn’t the greatest, but I could really feel my hamstrings at the end of each round. I went 21-22-23-24 on the box jumps, 65-74-58-67 on DU, and 20-21-19-19 on sit-ups. Double unders and sit-ups were probably more like 50 seconds with the transition time.

Midline

3×20 Hollow Rocks with hands at sides because getting the right arm overhead was painful.

Managing with the Back

Didn’t sleep worth a shit last night, so got out of bed and did some work early. Went in for the 9am class again. Back feels better today, but can still get some solid pain if I move in the wrong positions.

Warm-up

Did some leg swings and back stretching before class started.

“Sally Up/Down” doing squats with PVC as a bar.

Strength

5×5 Front Squats @ 70-80%

  • 5×135#
  • 5×185#
  • 5×225#
  • 5×225#
  • 5×235#
  • 5×245#
  • 5×255#

BOOM! Squats are back! My form felt pretty good too. Didn’t even really start leaning forward much even on the last set. I’m fucking excited about this, especially with my back in less than ideal shape.

Accessory

12:00 EMOM

  • Odds: 8 Good Mornings (135#)
  • Evens: 30s Hollow Rocks

Felt some pulling in the back with the good mornings, but I think it helped to stretch it out too.

Conditioning

  • 4:00 AMRAP
  • 1:00 Rest
  • 3:00 AMRAP
  • 1:00 Rest
  • 2:00 AMRAP
  • 1:00 Rest
  • 1:00 AMRAP

A round consists of:

  • 5 DB Deadlifts (45# DBs)
  • 5 DB Hang Power Cleans
  • 5 DB Push Presses

I did 6+8, 4+8, 3+3, and 1+13. Rough, but I felt better in this than yesterday’s workout.

Headed back in at 8pm for some rowing. Another workout from NCLab

  • 1000m Row
  • 100s Rest
  • 900m Row
  • 90s Rest
  • 800m Row
  • 80s Rest
  • 700m Row
  • 70s Rest
  • 600m Row
  • 60s Rest
  • 500m Row
  • 50s Rest
  • 400m Row
  • 40s Rest
  • 300m Row
  • 30s Rest
  • 200m Row
  • 20s Rest
  • 100m Row

Kept under or at a 1:52 / 500m pace through everything. My splits were 3:44, 3:24, 3:01, 2:38, 2:17, 1:54, 1:31, 1:10, 0:48, and 0:24. I almost fell over when I got off the rower and was a little light-headed for 10-15 minutes.

Blood on the Battlefield

Big storm dumped a bunch of snow on us last night, so the gym was closed this morning and I wouldn’t try to drive down my street anyway before they plow it out. Trained in the garage at 10am.

Warm-up

  • Crossover Symmetry Activation
  • 50 Jumping Jacks

Strength

5×5 Shoulder Press @ 70-80%

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×120#
  • 5×120#
  • 5×125#
  • 5×130#

All sets in the zone again.

Conditioning

E3M 15:00

  • 10 C&J (135#)

Worked out even better than I planned. My goal was to complete at least the first 3 rounds in under a minute, but I did all 5! Great to work on cycling and there was enough rest to be able to push hard each round. I wasn’t quite ready for the 2nd rep in round 1 because I hadn’t done a single warm-up rep, so it was a no rep and slowed me down a lot for the round.

Round Time to Finish Rep Breakdown
1 :40 10
2 :35 10
3 :48 7-2-1
4 :50 5-3-1-1
5 :47 5-2-1-1-1

20140218-112752.jpg
10:00 EMOM

  • 40 DU

Not the greatest day but all rounds were done in less than 30 seconds. Managed to slice my finger open in the first or second round and spray blood everywhere for the rest of the workout.

Midline

  • Tabata Hollow Rocks

I alternated each round between hands at my sides and hands overheard. OH is infinitely harder, especially since my abs are still sore from the 100 GHD sit-ups I did Saturday. I couldn’t even get full rounds in for the last 4 that’s how tough this got; I had to keep taking a second or two break.