Tag: OH Hold

Hard Minute

Noon with the crew.

Warm-up

  • Shoulder Stretching
  • Bottom Squat Hold
  • 3 Supinated Pendlay Rows (5151 Tempo, 45#)

Accessory

5 Sets – E3M

  • 3 Supinated Pendlay Rows (5151 Tempo, 75#)
  • 30s Double DB/KB OH Hold (44#)

Tried something new with the tempo rows. Could have done 85-95 pounds.

Conditioning

1:00 Work / 1:00 Rest until complete

  • 100 Burpees
  • 75 MB Cleans
  • 50 Box Jumps
  • 25 HSPU

I should have gone harder in the first minute, even if it caught up to me. I did 21-22-22-21 burpees, then the final 14 plus 6 medicine ball cleans. Then I did 22-23-24 to finish the cleans. My back was already getting tight, especially after the last two days of light clean work, so I did all step-ups. 20-23 and then the final 7 plus 13 HSPU. I think I did 8+5, but wish I had stayed up on the wall for the full remainder of that minute. Got the final 12 handstand push-ups without coming off the wall. Finished in 22:23, which is much faster than I expected.

The numbers geek in me quickly came up the formula to determine the minute you’re on based on your round number.

m=2n-2

Since I finished during the 12th round it was 2 * 12 = 24 – 2 = 22 minutes and then add on the elapsed seconds.

Easy Easter

Easy Sunday heading into some deload for me after the Open.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Bar Hang
  • Close Grip Bench Press
    • 8×45#
    • 8×95#

Strength – Accessory

4 Sets

  • 8 Close Grip Bench Press (145#)
  • 4/4 Bulgarian Split Squats (44# KBs)

Conditioning

30:00 Aerobic EMOM (alt)

  • 40s Plank (on hands, lean forward on wrists for bonus)
  • 40s Row
  • 15 Ring Curls
  • Box step-overs (14″)
  • 40s Russian KBS (35#)

I started doing hand-to-hand swings because it was so easy with that weight.

Midline

8 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest

Last 3 were a fight, but held on through each round.

Shoulder Stability – Bamboo/Earthquake Bar

  • 4 Sets – 10 Bench Press (26# KB on each side)
  • 4 Sets – Seated OH Hold (52#)

Kept it light so I didn’t have to risk smacking myself in the face. I did all of the bench sets, raised the J-cups on the rig, and then all of the OH holds. Probably held at least 20-30 seconds each time.

Shoulder Carnage

Feeling good again today, so glad the head cold moved through quickly. In around 5:30 to get half of the Team Series workouts done.

Warm-up

  • 3×8 Reverse Hypers (160#)
  • Crossover Symmetry Activation
  • Muscle Snatches

Team Series #5

  • Karen: 150 Wall Balls
  • Grace: 30 C&J
  • Diane: 21-15-9 Deadlifts & HSPU
  • Randy: 75 Snatches (75#)

Each person on the team does one benchmark. I got to do my first Randy. Went 15-10-10-7-8-8-5-6-6. After 25 my shoulders felt like they were going to explode. Took me 5:01 in the splits (and 4:57 by video) but sure didn’t feel like that long. Our total time was 20:49 with splits of 5:47, 8:41, and 15:48.

Team Series #8

  • 200 toes-to-bars, while 2 teammates hold loaded barbells overhead
  • 200 shoulder-to-overheads (135/95 lb.), while 2 teammates hang from the pull-up bar

Horrible! For T2B I think I did 4 sets of 10 and then maybe 7 and 7, maybe? Not sure. We finished those at 7:41 and literally took about a minute to peel off wraps and shit before we started on the S2OH reps. We paired up doing 5 and 5 the whole way and then switched with the hangers. Just kept moving. Hanging wasn’t a big deal, especially using a mixed grip. We finished at 17:23.

Shoulders are absolutely destroyed! Events 6 & 7 tomorrow.

Heavy Singles

Made it in early before the 9am to squat since they switched to Monday in the Intuition programming for a while.

Back Squat

  • 20×45#
  • 5×135#
  • 5×225#
  • 3×265#
  • 2×295#
  • 1×315#
  • 6x1x335#

Set with 135# was done shoeless and it was quite an interesting feel. I did the 7 singles by the clock, every 2 minutes. Was harder than I expected. Haven’t done a bunch of heavy singles in quite some time.

Push Press

  • 10×45#
  • 4×95#
  • 4×115#
  • 4×135#

8:00 EMOM

  • 4 Push Press 155#
  • 10s OH Hold

DAMN! Started getting rough after round 3. Held for about 20 seconds on the last round.

Conditioning

2 Rounds

  • 30 Russian KBS (70#)
  • 30 Burpees
  • 30 Air Squats

Tried to keep a steady pace on the burpees. Finished in 6:56.

Midline

3 Rounds

  • 20 Russian Twists (53#)
  • 20 GHD Sit-ups

Didn’t go for time today, especially with the bigger sets of GHDs than I’m used to. Haven’t been doing enough of them lately so I substituted for AbMat sit-ups.

Run Every Day

Around 7pm I ran 3.1 miles in 27:53 for right at a 9 min/mile pace. Exactly one week left.

Rough Morning, Solid Night

Got plenty of sleep, but had a hard time getting out of bed. Made it for 9am though.

Warm-up

  • Bottom Squat Hold
  • Arm stretching
  • Band pass-thrus
  • 2 Rounds
    • 20 Mountain Climbers
    • 20 Jumping Jacks

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6×125#
  • 6×130#
  • 6×135#
  • 6×140#
  • 6×145#

Meh. Would have liked to get 150 or 155.

Midline

4 Sets

  • 5 Evil Wheels
  • 10/10 Side Bends (62# KB)

Conditioning

12:00 AMRAP

  • 50 Burpees
  • 50 Wall Balls (20#, 10′)
  • 50 American KBS (53#)
  • 50 Air Squats

Settled into a pace of 15-16 burpees per minute, which got me finished around 3:15. Did my wall balls in sets of 10. Too much rest between the sets. Moved on to the swings around 6:10. Did two sets of 15 and two sets of 10. Then the air squats unbroken but slow. Had about a minute left and managed 15 burpees for 215 total reps. Not sure why, but I did not feel very good after this one; I didn’t even push hard. Maybe it’s a nutrition thing or having a hard time waking up was a sign.

Break at night to get in some work in the garage. Warmed up with an easy 5:00 on the Air Dyne for 2.63km.

Back Squat

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×315#
  • 3×330#
  • 3×340# (PR)

After 100 squats this morning I was unsure how I’d feel tonight. Wasn’t feeling very good as I worked up and even at 315#. Knew I had to change my attitude after that and just attack each rep. Could definitely feel my quad, though it obviously didn’t hold me back. Hopefully I can walk tomorrow.

Accessory

5 Rounds

  • 30s OH Holds (15# Training bar w/ 15# plates on bands)
  • 30s Rest
  • 30s Hollow Rocks
  • 30s Rest

Big difference from using the earthquake bar, but not a bad substitution. Still get some movement out of the bar and weight. Was able to go non-stop through each set of hollow rocks, which I wasn’t expecting.

Still Dark

Woke up at 4:30 and couldn’t get back to sleep. After an hour, I had enough. Got up and headed out to the garage.

Ski Erg

  • 3,000m @ 92% of 2k pace (2:09)

Ended up with an average pace of 2:07.9/500m for a total time of 12:47.6. Kind of nice to already have that done at 6am.

IMG_5596

Had a chiropractor appointment and then went straight to the 4:30 class.

Power Clean & Push Jerk

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×165#
  • 3×185#
  • E20S for 4:00 (12x)
    • 1×205#

Last 3 reps with 205# started to feel some fatigue. The bar was crashing a little and I couldn’t go right from the clean into the push jerk. Had to stand it up for a second and then get it. Felt solid though.

6 Rounds

  • 5 Cleans (135#)
  • 5 Evil Wheels
  • 5 Burpees
  • 30s Rest

All touch-n-go on the cleans and fast burpees. Evil wheels were a rest because they take me a long time with my height. Every round was under a minute for a total time of 7:58.

5 Rounds with partner (alternating with slam ball being the time for the OH hold)

  • 20 Slam Balls (25#)
  • OH Hold

Did the first two rounds of holds with the Earthquake bar and no idea how much hanging on it in KBs, then held a 45# overhead for the next 2 rounds, and back to the bar for the final round. Shoulders were smoked!

30 In The Hole

Took a complete rest day yesterday, even from the squat holds. I did do Crossover Symmetry Recovery though since I hadn’t done it on Friday.  Got in some squat holds this morning and then took the sled around the neighborhood.

1.43 miles in 29:13 with 70# on the 25# sled.

Did Crossover Symmetry Activation and then hit up the Survival Fitness Barbell Club in the afternoon for some lifting. Did a 3:00 squat hold and some other stretching.

Snatch Deadlifts

  • Several sets of 3×75#
  • 2x2x105#
  • 2x2x135#
  • 2x2x165#
  • 5x2x195#

In between sets starting at 105# I was doing 30s overhead holds with the 15# training bar. I started off trying to do some snatch grip presses, but they were bothering my shoulder.

Back Squats

  • 10×135#
  • 5×205#
  • 3×235#
  • 5x7x255#

Second pick from Smolov. Wasn’t too bad. Legs felt fresh after the rest day. One more 3 minute squat hold shortly after finishing my sets.

5 Rounds NFT

  • 10 Weighted GHD Sit-ups (holding 15-15-25-25-25 pound plate)
  • 1:00 Bottom Squat Hold

Knocked out the CS Recovery at home and finished off my first 30 minute day of squat holds with a 4:00 one.

Friday Morning Partners

My quads are still sore from Monday! Better each day though. Went to the 9am class, which had 18 people so Matt had to switch it up to a partner workout.

Warm-up

  • Tabata Air Squats
  • Tabata High Knees
  • Tabata Bear Crawl

WOD

30:00 AMRAP with a partner

    • 50 Burpees
    • * Partner holds Bar OH (95#)
    • 75 OHS (95#)
    • * Partner holds Plank
    • 100 Wall Balls (20# MB, 10′ target)
    • * Partner holds chin over bar

I paired up with Casey A. The Rx for men was 135# on this. At first we were going to try 115#, but as we were loading the bar had second thoughts. Good thing we switched to 95# because that was plenty hard enough. We got through one full round and then up to 31 wall balls in round 2.