Tag: Superman Rock

Lactic Burn

Warm-up

  • 6:00 BikeErg (3,052m)

Handstands

  • Wrist Warm-up
  • 20 Shoulder I-Y Band Drill
  • 3 Rounds
    • 30s Handstand 45° Hollow Hold
    • 30s Hollow Hold
    • Switch & Rest
    • 30s Handstand Tuck Balance
    • 30s OH Plate Hold (35#, flat palms under plate)
    • Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

  • 6 Rounds (each)
    • 15/10 cal BikeErg (standing)
    • 15 Squat Jumps
  • 6 Rounds (each)
    • 15/10 cal SkiErg
    • 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

  • 16 Floor Wipers (55# plate)
  • 12 Barbell Curls (45#)
  • 30 Plank Jumps
  • 12 Superman Rocks
  • 8/8 Half Kneeling Bottoms Up KB Press (25#)

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.

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.