Tag: Overhead Hollow Flutter Kick

The Same

Warm-up

  • 5:00 SkiErg (1,013m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 2 Sets
    • 10 PVC Passes
    • 10 Push-ups
    • 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

  • 8 G2OH (95/65#)
  • 10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

  • 10/10 Side Plank Bounces (35# DB)
  • 30 Russian Twists (35# DB)
  • 12 OH Crunch (35# DB, 2s pause)
  • 30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

  • 2x20s Dead Hang Partner Push
  • 4×5 Handstand Kick-ups
  • 4 Eagle Arms

The kick-ups went well after nearly a week break.

Cramping in the Upper Abs

Not a great night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,527m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (25#)
  • 12 Handstand Kick Up Against Wall (~10s + pull feet away)

Got 2-3 solid holds with my feet off the wall. Progressing!

Conditioning

35:00 AMRAP (Partner)

  • 8 HSPU
  • 12 Sumo KB Deadlifts (53/35#)
  • 16 Plyo Lunge
  • 12 HR Push-ups
  • 12/8 cal Row
  • 4 Power Cleans (185#)

The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

A good one from Ibex Training.

My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.

Same Leg, Different Assailant

Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.

Warm-up

  • 25:00 BikeErg (12,750m)
  • 20 PVC Passes

2020-06-21-bike-erg

The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.

Test

MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.

Back Day!

4 Sets

  • 8 Strict Chin-ups

Why are these so hard?

4 Sets

  • 10 Lat Pulldowns (105-105-110-115#)

Switching things up and going heavy for a few weeks.

4 Sets

  • 10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)

4 Sets

  • 10 Seated Cable Rows (double handles, 90#)

5 Set Drop Set

  • 8 DB Incline Back Fly (45# DBs)
  • 4 Max rep Drop Sets (40-35-30-25#)

I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.

Midline

4 Sets

  • 8/8 Twisted Weighted Crunches (w/ pause, 75# barbell)
  • 50 OH Hollow Flutter Kicks (75#)
  • 15s RKC Plank
  • 100m Farmer Carry (83# handles)

I finally used the handles I bought three months ago! I was thinking they were 75# carries, but had forgot about the weights of the handles, which are 8# each.

While getting out some jerk blocks as a resting place for the handles, I dropped one down the same leg I got bit by the bike with the other day. Hurt so bad and had a big goose egg right away.

drop-jerk-block-on-leg

Now heading to Leaman’s Apple Barn to get treats for one of their Cider Sundae Fundays!