Broad Jump – Page 3 – Nick Momrik's Fitness Logs

Shoulder Pump

My hammies are feeling tight from squatting the last couple of days I think. In for the 9am class at CFi.

Warm-up

Bar Hangs
3 Rounds of “Cindy”
- 5 Pull-ups (strict)
- 10 Push-ups
- 15 Air Squats
Deadlifts
- 4×155#
- 4×245#
- 4×315#

XWOD

7 Rounds

4 Deadlifts (345#)
1 Broad Jump

Bumped up the weight 10# from last week which was 8×3. No issues with the back.

Strength/Skill

8:00 EMOM

6 Thrusters (135#)

The thruster attack plan is working pretty well. Wasn’t easy but not terrible either.

Conditioning

“Helen”
3 Rounds

400m Run
21 American KBS (53#)
12 Pull-ups

First run was about 2 minutes! Yuck. Need to be faster than that. All swings were unbroken and pull-ups were 12, 7-5, and 8-4. Finished in 10:04. I think thrusters destroyed my shoulders a bit. I couldn’t even touch my shoulders after the workout that’s how pumped up they were. Not even close to my PR time of 9:30, the only other time I did “Helen” over 2 years ago. Don’t remember what we did for the runs then, but maybe it was really short (or at least I’ll tell myself that to feel better). The bottom line is I need to push myself more when running in a metcon.

Afternoon garage time just before 4pm. Warmed up with an easy 3 minutes on the Air Dyne for 1.24km.

5 Rounds

1:20
- 15 C2D Push-ups
- Air Dyne
1:00 Rest

Was able to do the push-ups unbroken every round and couldn’t believe it. Gave me pretty much exactly 1 minute on the Air Dyne each round by the time I got on it. Distances were 0.7, 0.75, 0.74, 0.74, and 0.74 km.

Walked a half mile to cool down.

Rope Climbs

Feeling a little sore in new places from climbing the trees Sunday night at The Adventure Park. Walked 18 holes of golf yesterday. In for the 9am class at CFi.

Warm-up

CS Activation
Arm Circles
30 Jumping Jacks

Strength

Shoulder Press

10×45#
5×95#
5×115#
8x4x130#

Paired up with XWOD of:

2s – 30″ Box Jumps
1s – Broad Jump

The shoulder presses were a lot more of a struggle today. The final day of week 2 should be very interesting!

Skill

Put on the shin skins and finally tried some rope climbs while the newbs worked on kipping with Kevin. We’ve been talking about me getting on that rope for the last couple of weeks, so it was time. I was using the faster method which starts about halfway through this video…

I did 3 or 4 of them and then did one legless too. Not nearly as hard as I was expecting. Felt a lot different strain on my shoulders doing them, so points to a weakness I need to work on.

Conditioning

7:00 AMRAP

10 Deadlifts (115#)
10 Push Presses (115#)
5 Burpees

Finished 4 rounds plus the deadlifts and push presses. Did all 10 push presses in round 1 but then had to go 5-5 every other round. Rough after the shoulder presses.

About 2-3 minutes after we finished, we went for a 1 mile jog.

From the Front

I was up early this morning, so was able to get in some squat holding. Also did the Crossover Symmetry Activation before heading to the gym. The 90/90 movement was almost no issue for me today with the super light band, so huge improvement already!

Warm-up

3:00 Bottom Squat Hold
Wrist Stretch
Leg Swings
15 Air Squats
Zombie Kicks

Strength

Front Squats

10×45#
5×135#
3×225#
3×245#
3×270#
1×280#
3×270#
1×290#
3×270#
1×305#
5x2x225#

Weird percentages again today (I forget what they were). I went off a PR+ again to up the ante. The waves are actually pretty cool though. The triples at the same weight feel easier as you go. Everything felt pretty solid. The 305# squat is just 5# under my old PR. The doubles at the end were supposed to go with a jerk as well, but not for me.

Conditioning

10 Rounds

1:00 AMRAP
- 5 Burpees
- 2 Broad Jumps
30s Rest

Joe and I did it outside, so jumping was sketchy. Didn’t keep track of anything because it would have been way too hard to. Some days you just want to do work.

Went right into a 5:00 squat hold with little rest.

Skill

300 double unders took me 4:14, a new best.

Did a final 5:00 squat before leaving. I’ll be up to 28 total minutes today. Pulled in to the garage at home and knocked out Crossover Symmetry Recovery.

Test Tuesday

My low back has never been so sore. Has to mostly be from the deadlifts on Sunday, but I don’t think the middle portion of that back squat PR yesterday helped either.

Warm-up

Foam-rolled my back
Rocket Ships
Arm Circles
Zombie Kicks

Cleans

45# Positions
115#
155#
185#
205#
225# (Switched to power cleans)
235#
245# (PR)

I haven’t worked on my cleans since the pretzel incident so I’m not mentally ready to go chasing a full clean PR, but the 245# power clean felt good. My feet didn’t even have to go super wide to receive it, which often happens with a heavy power clean. Wasn’t expecting that lift going into today.

2:00 of Pendlay Rows

I did 29×135#. The test was for muscle-ups but I can’t do those with my shoulder.

2 Mile Run

I was really hoping to be somewhere close to 14:00, which is lofty goal for a first run of the year and carrying this much weight on my frame. I ran 15:58. Yuck!

MAX Broad Jump

We got 3 attempts. I went 108.5″ and then got 115.75″ on the next two.

60 Day Lifting Challenge – Week 6 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Alex came over to lift at 11.

Warm-up

Crossover Symmetry Activation
45# Shoulder Presses and Snatch Presses
95# Shoulder Presses

Split Press

3×120#
3×125#
3×130#
3×135#
3×140#

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
1×170#
3x1x180#

Missed the first 180#, was way up on my left toes in the bottom of the 2nd, but saved it, and the 3rd felt pretty solid and easy.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
1×215#
2x1x230#
1×235#

I can’t believe how much better my jerks feel in the last week and a half. Work jerk of the day was on the last rep and I’ve had much worse attempts at lighter weight even just 2-3 weeks ago. Decided to add the extra 5# on the last rep since it’ll probably be the last heavy day like this until the week after next.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Felt pretty good on the way up, but those doubles at 305# were rough today.

Snatch Deadlift

7x3x205#

These may have been the most surprisingly hard part of the day. Focused on pushing through the floor and tried to keep a solid back angle, without my hips rising up first. Felt a lot different in my legs than I’m used to.

Finished the session with Crossover Symmetry Recovery.

Rested up and did conditioning at 8pm.

Explosive

10:00 EMOM

Odds: 5 Plyo Push-ups
Evens: 2 Broad Jumps (for distance)

Conditioning

3 Rounds

20 Burpee C2B Pull-ups
20 Over the box jumps (24″)
1:1 Work:Rest

Regular burpee pull-ups are the way to go with this, but the pull-up bar on my rig is lower than my reach, so I essentially did jumping chest to bar pull-ups. My round times were 2:51, 2:51, and 2:49 with over the box jumps getting better each round. Knowing the burpee portion could really wipe me out, I took a steady pace with them on the 2nd and 3rd round, allowing me to push a little harder through the box jumps.

That was a fun workout. On to rest day!

60 Day Lifting Challenge – Week 5 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Was actually feeling pretty good today. Lifted with Alex at 3:30 again. My body lied to me…

Warm-up

4x 20-30s Handstand Hold
PVC pass-thrus
Band pulls
45# Snatch Positions

Muscle Snatch

3×75#
3×85#
3×95#
2x3x105#

Snatch

2×105#
2×120#
2×140#
1×150#
1×160# (F)
2x1x170# (M-F)
2x1x165# (F-M)

Felt terrible. I haven’t had that many misses in a day this entire challenge, other than PR day. Did 2 broad jumps for distance after each of the last 4 singles.

Clean & Jerk

2×135#
2×155#
2×180#
2x1x190#

The C&J felt a little better than the snatches, but still pretty weak. We packed it in early and skipped the back squats and good mornings.

Conditioning

4 Rounds

10 T2B
10 Ball Slams (15#)

I attempted to do the conditioning after Alex left, but I even had to change that on the fly. It was supposed to be two 4 minute AMRAPs of the above movements with a 2 minute rest in between. After 3 sets of 5 T2B I was pretty much doing singles! Finished 4 rounds in 4:45.

Time to rest up for the beginning of week 6 on Monday.

60 Day Lifting Challenge – Week 2 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Got everything done in the morning.

Warm-up

Handstand practice
45# Snatch positions
2 Snatches (65#)
5 Snatch Presses (65#)

Tried some free-standing handstands without much success, so I kicked up to the wall and then worked on taking my feet off the wall for a few seconds at a time.

Snatch

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2×95#
2×115#
2×135#
1×145#
1×155#
1×165#
3x1x170#

I missed 170# on the first set, so went again and missed again. I need to learn to just move on. An attempt is an attempt. I made the lift on the next two sets.

Jerk Footwork (Demo Video)

Was supposed to do these before the snatches, but I didn’t realize I skipped them until halfway through my sets. So I did some before the C&J, and mixed some in between sets.

Clean & Jerk

2×125#
2×150#
2×175#
1×190#
1×200#
1×215#
3x1x225#

Jerks were feeling really weak today. My wrists were already getting pretty sore yesterday from all of the jerk volume. I missed the clean on my last set of the day. Just pooped right out!

Front Squat

2×185#
2×215#
2×250#
2×265#
2x2x280#

I wasn’t real confident about squatting after the other lifts, but they actually felt ok after getting into a set or two. I had to dump the last rep of the day, but I got the first rep of the set. I’ll take it.

Gymnastics

10:00 EMOM

3 Strict Pull-ups
3 Strict Ring Dips

Felt good to get some of these in.

Conditioning

5 Rounds

5 Wall Climbs
10 Broad Jumps (5’+)
15 Sit-ups

My goal was to keep moving. The wall climbs weren’t nearly as bad as I was expecting with shoulders as dead as they were. Finished in 12:15.

Looking forward to some rest. Won’t lift next until Saturday afternoon and I’m getting a much-needed massage tomorrow.

Playground as a Box

Drive over to Hinks School a little before 8am to beat the heat.

For a warmup I did a 400m run, band pass-thrus, Band pull aparts, and band walks with a red band.

Then I was going to do a bunch of muscle-ups and try stringing 2 together. But on my first try at a double a had an awkward fall out forward and got scared to commit after that. Only managed to do 3 total MU. Just not my day for them.

10:00 EMOM

Odds: 5 Fat bar chin-ups (strict)
Evens: 10 Bar dips (feet on ground)

“Brenton”
5 rounds

Bear crawl 100 feet
Standing broad-jump, 100 feet.
Do three Burpees after every five broad-jumps.

Did this in a field next to the school and measured out 100 feet with a tape measure. Was starting to heat up so hurried to get it over with. Finished in 9:23, besting the 10:16 from a year ago. Big difference being able to go 100 feet straight Instead of looping back and forth on 25 feet. I only had to do 6 burpees each round.

This was the first WOD where I felt normal since the Tough Mudder.

Around 3pm I jumped on the Air Dyne for some intervals. Warmed up with 5:00 easy first. This is another form of MAP.

10 Rounds

30s @ 90-95%
30s @ 50%

At high intensity I was going 90+ rpm and 45-50 at low intensity. Racked up 286 calories and 3.5 miles.

After golfing 9 holes with Dad (we ride due to heat), I went out for a sled drag after 8pm. Only loaded 125# because the 10# bumpers were on the bar and I didn’t feel like messing with it. Went 0.58 miles in 17:03 with only a short water break at the turnaround point. Was much easier than a couple days ago.

Still Recovering from “Murph”

My legs barely even work they’re so sore. Went it at 10:30 and then got a massage at 1.

Warm-up

Lots of stretching
2m Air Dyne

Gymnastics

10:00 EMOM

5 Deficit HSPU (25# bumpers)

I got through them all! Was originally thinking to go every 2 minutes, but said what the hell and ended up surprising myself.

XWOD

7:00 EMOM

3 Broad Jumps (for distance)

Strength

12:00 E2MOM

1 Shoulder Press (145#)

Was supposed to be 95% of 1RM but after the HSPU there was no way that was happening. I barely got through them all with 145#, which is less than 90%.

Kroc Rows

10/10 62# KB
10/10 62# KB
10/10 62# KB
10/10 71# KB
7/7 80# KB

WOD

3 Rounds

30 DU
10 V-ups
10 Ring Dips

Finisher

Easy 10:00 Row, keeping around a 20s/m pace.

Dominating “DT”

Went to the 9am class today since I don’t have time for a longer training session.

Warm-up

4 Rounds

15s Jumping Jacks
15s Air Squats
15s Mountain Climbers
15s Star Jumps

XWOD

7:00 EMOM

2 Broad Jumps
2 Thrusters (45# DBs)

I was jumping over 10′ on each jump and was really explosive on the thrusters.

Strength

5×3 Deadlifts

I’ve been trying to stay away from heavy deadlifts during my squat cycle just because I don’t need to focus on improving my max. I thought about staying lighter today, but after a couple of sets, I said fuck it. Did 225#, 295#, 345#, 395#, and 425#. Matches a 3RM from a couple of months ago and it felt easier today.

WOD

“DT”
5 Rounds

12 Deadlifts
9 Hang Cleans
6 Shoulder to OH

The first (and only) time I went RX (155#) was back on February 15th with a time of 14:40. It hurt! Figured I could beat that today, but we had a 12:00 time cap, so I was really going to have to push it to finish. In the end, the time cap actually helped me out a lot.

In the first round I was able to pick a pace and force myself to rest so that I could last. I got 11 unbroken deadlifts to start each round, just like before. Last time around, the cleans and the push jerks were pretty horrible on me. This time around, the cleans ended up being the worst, but I was actually able to get a couple sets of 8 unbroken. I made the biggest improvement on the push jerks though, getting all 6 unbroken every round. Finished in 11:48, a PR by almost 3 minutes!