Hollow Rock – Page 8 – Nick Momrik's Fitness Logs

Minty

My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

9 RDL (165#)
30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.

Conditioning

6 Rounds

200m Run
15 American Kettlebell Swings (53#)
10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.

In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.

Gettin’ Flexy

My hamstrings are a little more sore today. Shortly after waking up I did the 2nd video in the ROMWOD welcome path, which focused on hamstrings, hips, and low back. I’m so inflexible! Feels better than other yoga stuff I’ve done and you can definitely feel things opening up as you hold the poses for several minutes. Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Toe Touches
- 20 Hollow Rocks
- 30s Bottom Squat Hold
200m Run
Back Squat
- 8×45#
- 8×135#

Strength

E3M – 5 Sets

8 Back Squats (185#)
8/8 Kroc Rows (53#)

I used a controlled descent on the squats and put some focus into driving my knees out. Really tried to pull the rows with my lats and started each one from a dead stop at the ground. Worked up a nice sweat.

Conditioning

8:00 AMRAP

10 Push Press (75#)
30 DU
10 Hang Snatch (75#)
30 DU

Bryan based this off a recent Outlaw workout he did. I really liked it. Missed 1 double under in the middle somewhere and then missed right at the end with 2 seconds left as I was trying to speed them up to finish the set of 30 I was on. Ended up with 4 rounds plus the push press and 24 dubs. Snatches started to burn at the end of rounds 3 and 4.

Midline

4:00 Plank (hands)

While the class did them in a tabata I just kept going. The last 2 was a mental struggle after the shoulder focused metcon and I was really shaking. Finished up with Crossover Symmetry Recovery.

Did another ROMWOD while watching TV later.

Still Fine

My right quad is a little sore/tight but I really still feel great after 16.1. My ass isn’t even sore from those lunges. Can’t believe it.

Warm-up

Bottom Squat Hold
Ring Hang
Clean & Jerks (45#, 95, 125, 145)

Conditioning

30-40-50-40-30 DU
3-4-5-4-3 C&J (175#)

Thought maybe I’d do the C&J all unbroken. haha I did the first 3 tounch-n-go but the rest were all singles. Too many misses on double unders, but finished in 5:16. Rougher than expected. Took a good long rest before we moved on.

21-15-9

T2B
Box Jumps (24″)

I’ve done this before but can never find it in my logs when I look. Unbroken on the 21 toes-to-bars. Could feel right away that rebounding would not be a good idea so I took a slight reset after jumping down before jumping back up. I think my next set of T2B were 8-3-2-2 and then 5-4 in the 3rd. Time of 3:41.

My arms got all tingly after that first set of t2b and were almost numb when I went back after the box jumps.

Midline

8 Rounds

15s Hollow Rocks / Superman Rocks
20s Rest
15s L-hang
20s Rest

Oh boy! Did hollows for 4 sets and then switched to the Supermans. Didn’t even attempt to straighten my legs on the hangs.

Inverted

5 Sets

30s Handstand Hold
30s Rest

Was going to skip these but I got some more energy after judging a 16.1 workout and got these in. Put my hands really close to the wall to get that stacked position. Feeling better and better with these.

Too Much Brown Bottle

Didn’t make it to the gym today. Too many beers at the Brew-Ha-Ha last night. 🙂 Hashtag lightweight! Out to the garage to get in work before the start of the Broncos game. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

5×45#
5×95
5×115
5×125
5×135
5×145
5×150 (PR)
3×155 (PR)
3×160 (PR)
3×162.5 (PR)
17×95

Haven’t shoulder pressed in almost 2 months so it sounded good to get in some volume. Best 5 had been 145 and best triple was 152.5. PR city! Went for max reps on the drop set.

Conditioning

6 Rounds

15 Push-ups
10 Box Jumps (33″)

Initially I planned a 10 minute AMRAP with low reps including strict chin-ups, but I got on the bar for the first rep and my shoulder would not cooperate. So I came up with this and it worked well. Did the push-ups 9-6 for the first 5 rounds and then pulled out the final set unbroken with a slow last 5 reps. Had a step down box next to the jumper and just kept at them. Finished in 8:19.

2:00 DU

Might start doing this once or twice a week to improve endurance with them. Did 4 reps better today with 187.

Midline

4 Tabata Hollow Rocks
4 Tabata Superman Hold

Did 16-15-16-16 on the rocks and held the arches for the entire time each round.

Shoulder Ow!

My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.

Skill WOD “Be the Master of your Volume” Week 1 Day 2

Warm-up: 3 Rounds for quality

10 Pass-thrus
10 Pass-thrus (under grip)
10 Straddle V-ups
10 Back Extensions
3 Wall Walks
10s Handstand Hold

Mobility: 5 Sets

10s GHD Hanging Stretch

Test Your Max

Find MAX deficit Kipping HSPU

1″
5.25
8.5
10.75
13
Miss 15

At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.

4 sets of 6 kipping at 70% deficit

6 @ 7.5″ (2×45# + 25#)
5 @ 7.5″
6 @ 5.25″ (2×45#)
6 @ 5.25″

Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.

Max reps at same deficit

Managed 6 again @ 5.25 inches. Barely missed a 7th rep.

Strength Accessory: 5 Sets

8 Seated DB Press (40#)
20 Hollow Rocks

Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.

I finished up with Crossover Symmetry Iron Scap before leaving the gym.

I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

8/8 Kroc Rows (50#)

It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.

Conditioning

“Jeremy” – 21-15-9

Overhead Squat (95#)
Burpee

Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.

Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.

New Lifting Shoes

Took 10-15 minutes to warm up the snatch. I did some reps with 45-75-95-115-135#.

Weightlifting

E30S 10:00

1 Snatch (155#)

Squatted every rep and had no misses. Wore my new Adidas Adipower shoes and they felt really good. After about 3 years with the Reebok CrossFit lifting shoes it was time for a real pair of lifters. They are like night and day. I was going to get a pair of Nike Romaleos, but I’m not a fan of the colors available and I found an awesome deal on these Adipowers, which I’ve had my eye on for quite some time.

Conditioning

4 Cycles

1:00 AMRAP
- 3 Hang Power Snatch (95#)
- 6 Tuck Jumps
0:30 Rest

* Continue the AMRAP where you left off each round.

I took every snatch back down to the knees for a low hang and so I could hit my hips on the way back up. Ended up with 13 rounds plus 1 snatch.

Gymnastics Strength

12:00 EMOM (alt)

5 Strict C2B Pull-ups
15 Decline Push-ups (16″)

One more set of the pull-ups than I’ve been doing. Really tried to be explosive with my pulls, especially at the end of the rep. The push-ups got pretty tough in the 5th and 6th rounds where I had to take a little pause between reps around half way through the sets.

Midline

8 Rounds

20s Hollow Rocks
10s Rest

This was a horrible idea after the push-ups. I failed to go all 20 seconds in round 2 already. Only managed 83 reps when I usually get around 120.

Hotel Room Work

Will try to stay on Eastern time through the week to make transitioning home easier and I have some early morning running and stuff planned anyway. Knocked out some stuff in my room this morning. No shoes, rubber floors, or anything fancy. Put in reps. Took somewhere between five and ten minutes between each piece.

100 Hand Release Push-ups

Started out with sets of 5 for as long as I could sustain. Had 50 done around 2:10 or so but then it was a struggle. Took me 6:03, which is a far cry from my 5:04 PR in March of 2013.

150 Air Squats

Didn’t stop, but the pace slowed quite a bit. Took me 5:15.

Tabata Hollow Rocks

They always start out so well until about the 4th round. Got 112 reps.

Slacker Week

Had planned to get in some exercise last night, but I was tired from getting up at 5:30 to head up for a golf fundraiser that I play in every year. So it was 2 rest days in a row and a pretty light week for me. Back feels good though.

Got to the gym early for the Sunday workout and warmed up with 3x12x210# Reverse Hypers and Crossover Symmetry Activation.

Midline

10 Rounds

20s Hollow Rocks
20s Rest

Got 16 for the first 7 rounds, then 14s for a 154 total. Everyone was complaining about starting with these, but you gotta switch things up and I know a few would have left if they were at the end.

Conditioning

3 Rounds

21 Deadlifts (135#)
12 Box Jumps (24″)
3 Muscle-ups

This one was fun. Michelle and I shared a box so alternated the jumps and it worked out well. Couldn’t rebound, but that’s fine. Meant going into the MU a little less fatigued. Hips were pretty shot after the deadlifts and box jumps, so had to really go for it with the hips. Did everything unbroken in 5:03.

E90S 15:00 (10x)

50y Sprint

Have done this a few times recently now. Now that hard, but good for ya.

Accessory

2 Rounds NFT

150m Farmer’s Carry (25# bumper in each hand)
150m OH Plate Walk (50# – 2×25#)

Brutal on the grip. Didn’t stop except between movements.

I did Crossover Symmetry Iron Scap. Shoulders haven’t been bothering me, but these back tweaks have taught me that I need to be better about this stuff so I don’t get hurt instead of only bothering to make time after I get hurt.

Felt pretty good and got a little inspired by Bryan lunging 400 meters while we did the accessory work, so I stopped at the track on the way home.

400m Walking Lunges

Actually counted out my steps today. It took me 334 steps and I was done in 12:01, which is a 42 second PR.

2015-08-09-after-400m-lunge

Now I will attempt to build a revers hyper attachment for my rig so I can get traction for my back more often than at the gym.

Pegged

bryan-peg-board Bryan came over to try out the peg board and hit a garage workout. We got up a few times. It’s definitely a lot harder than it looks and you can feel it using all kinds of different muscles. I did warm-up with Crossover Symmetry Activation.

Strength

Back Squat

10×45#
8×135#
6×185#
4×205#
10x3x225#

We did the 225# sets rapid fire, going one after the other with little rest.

Conditioning

4 Rounds each, rest while partner goes

12 Ski Erg calories
10 Power Snatch (95#)

Tried to keep a pretty steady pace on the Ski Erg and was close to 1,200 calories/hour which is what I usually go for on the rower when doing something like 30 calories to start a workout. My goal was to do all of the snatches unbroken. It hurt, but I did it. The rest time was just enough to be able to go hard again. We finished in about 11:10.

I did a whole bunch of peg board pull up sets throughout the day. I would either do a set of 8 or 5/5 with one arm at a higher peg and probably did 4 sets of each.

Stopped at the gym in the evening to do a rowing test that didn’t go very well.

Row 20:00 for distance

I figured I’d be able to keep a 1:55 pace which I did in my recent 5k PR. Nope!

Midline

8 Rounds

20s Hollow Rocks
15s Rest

Managed to go the whole way and got 120 reps.

Like Whoa

Rained all night and all morning. Waited for the ground to dry up before hitting this around 3.

“Brenton”

5 Rounds

100′ Bear crawl
100′ Broad Jumps
Do 3 burpees after every 5 broad jumps.

My favorite outdoor workout, probably because I cover a lot of ground on my jumps. I did it 3 and 2 years ago on vacation, but missed it last year for whatever reason. I thought I might have a 100 foot strip to use, but the yard wasn’t big enough, so I had to use a 50 foot piece there and back. Luckily it didn’t result in enough difference to screw up my broad jumps and make me do more burpees. I was able to make it across the 50 feet in 7 jumps every time, so only did 6 burpees every round. My time from 2 years ago was 9:23 (100′ strip) and 10:16 the year before. I smoked those with an 8:17! Whoa!! I think I was actually a lot better at the bodyweight stuff 2 years ago, but maybe not.

Hard and Fast

E90S for 8 Rounds

50y Sprint

Felt pretty good. Walked back to the start and had about 25 seconds to sit and wait for the next round. Recovery was good to be able to go hard every run.

Midline

10 Rounds

15s Hollow Rocks
15s Rest

Got 13 in the first round and then 12s for a total of 121 rocks. Bumped it up 2 more rounds from what we did a couple of Sundays ago.