burpee – Page 16 – Nick Momrik's Fitness Logs

Ascending

Was up late to finish watching Bloodline, but made it to the 10am.

Warm-up

Shoulder stretching
Bottom Squat Hold
500m Row

Strength / Accessory

4 Sets

10/10 Single Arm Single Leg RDL (44# KB)
5/5 OH Lunge (44# KB)

Conditioning

3-6-9-12-15

Power Clean (95#)
Front Squat (95#)
Burpee

Finished in 9:48.

Out in the garage before dinner.

Push Only

3×15 Pegboard Pull-ups (6-5-4)
3×10 Rack Chins (35#)
3×10 Lat Pull-downs (green bands)
3×10 DB Curls (30#)
3×15 Shoulder IYTs (CS purple)

Was only supposed to be sets of 12 Pull-ups but I failed at math today.

Felt it Coming

Made it in for the 10am.

Warm-up

Bottom Squat Hold
Shoulder Stretching
1-2-3-4-5
- Burpee
- Squat Jump
- American KBS (35#)

Lifting

Power Snatch + OHS

3×45#
3×75
3×95
3×115
E90S – 5 Sets
- 3×135

It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.

It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦

Gymnastics

E90S – 5 Sets

30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

Conditioning

Team with Jason and Gavin:

9 Prowler Sprints (1 set 135# & 2 sets 180#)
72 Burpee KB Thrusters (2×26#)
800m Run

We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.

Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.

Bench Press

donut-recovery

10×45#
10×95
6×135
3×165
3×195
3×215
3x3x230
3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

Shoulder Press

8×95#
4×115
4×130
3x4x140

Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.

Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.

Five Fifties

Went in at 1pm.

20:00 EMOM (alt)

15 cal Row
12 Burpees

Good cardio. Harder than I remember and we did this with 15 burpees during Open prep.

For Time

2017-05-14-wod

50 HSPU
50 Box Jumps (30″)
50 One Arm KB Thrusters (44#, switch every 5 reps)
50 MB Sit-ups (20#)
50 One Arm KB OH Walking Lunges (44#)

I expected the handstand push-ups to be terrible for that many reps, but it wasn’t that bad. I did 3 sets of 10 and then 6-7-7 to finish at about 3:40. I didn’t stop moving on the box jumps but there were slow as I was taking a step or two back each time I came down. I think I finished at 8:32. I did 5 on each arm before dropping the kettlebell for 3 sets of 10 and then finished up the last 20 without putting it down. Never stopped on sit-ups. On the lunges I went 13 right, short rest, 13 left, short rest and then the same with 12s. Finished at 17:52.

50% of Murph

Went to the 4:30 class.

Warm-up

200m Run
3 Rounds
- 15s Bottom Squat Hold
- 15s Bar Hang
- 20 Jumping Jacks
2x
- 5 Wall Ball Burpee Passes (14#)

Conditioning

1/2 “Murph”

800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

I’ve never tried this before. I decided to break it up into 5 rounds of 10-20-30 instead of the traditional 5-10-15. Nice little challenge. I didn’t push hard on the run and came in at exactly 4 minutes on the clock. I did each set of pull-ups unbroken without a problem and tried to keep rest short between 2 sets of 10 push-ups. Tried to keep moving on the air squats, but definitely slower than doing sets of 15s. I thought I pushed a little bit in the last 200 meters of the run, but who knows; I may have just been fatigued and it felt like I was pushing.

Finished in 17:25. I was surprised to see that rank as a 94 on BTWB! Last year I did the full one in 37:11, which was a ranking of 91. I don’t remember it ranking that high either.

Gymnastics Test

Since the pull-ups felt so good, I decided to go for a big set after resting and came off the bar after 30. Didn’t even realize it, but that’s the same as my PR! I need to test that out fresh one day.

Skill Conditioning

400 Double Unders

Fuck that’s a lot of dubs! Took me 7:15. Was trying to get 20-30 reps at a time.

Don’t Be Scared

Felt like was a useless piece of shit at work this morning, so I got out in the garage just after noon to sweat.

Hybrid Push Only

3×10 Strict Pull-ups
3×15 Rack Chins
3×10 Strict Wide Grip Pull-ups
3×15 DB Curls (20-25-25#)
3×20 Shoulder IYTs (CS purple)

The wide grip variation is really hard for me. Done with that stuff in about 38 minutes.

Today’s Performance Plus workout was burpee pull-ups and IYTs. I think I’m covered on those! Just for fun, I put burpees in my metcon.

Conditioning

6 Rounds

10 Thrusters (95#)
10 Burpees
200m ~~Run~~ Ski Erg

I was dreading this since I came up with it last night. Several times this morning I even tried to convince myself I should adjust to something easier. I decided if I was that afraid of it, I should stick to it and grind away. It started raining as I was changing clothes and I’m delicate, so on the Ski Erg it was. 😀

Even during my rest between sets of the pull-up stuff I kept trying to think myself out of it. “Maybe I’ll just do it EMOM style.” Then I got to thinking 18 minutes may actually be a decent time. I knew one thing, I was going to do the thrusters unbroken today since I was alone and didn’t care much about my time.

Wasn’t hard at all to keep the thrusters to a set of 10 each round. Right into burpees, but they were of course slow. Was getting a pace of about 2:15/500m on the erg. Finished at 15:02 and realized it wasn’t as bad as I expected. Running would have definitely taken longer.

Was Killin’ It

Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.

Warm-up

3×15 RH (140#)
2 Sets
- 5 Inch Worms
- High kNees
- 10 Air Squats
- 10 HR Push-ups

Strength – 4 Sets

10/10 single arm single leg RDL (62#)
5/5 OH walking lunges (62#)

Did my own version since it was programmed to de RDLs and lunges.

Conditioning

“Wall Ball Kalsu”

EMOM Buy-in: 5 Burpees
Accumulate 100 Wall Balls (20#, 10′)

I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.

So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.

Bench Press

10×45#
10×95
6×135
3×165
3×195
3×215
4x3x230

Felt easy!!

Seated Shoulder Press

10×45#
10×75
6×95
3×115
3×125
3×135
2x3x145

Subbed these instead of push press due to my back. Different.

Accessory

bench-on-boxes

3×24 Seated alt DB Shoulder Press (40#)
3×15/15 Pallof Press (red band)
3×12 DB Side Raises (15#)
3×12 DB Front Raises (15#)
3 Sets
- 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
- 3x30s Overhead Opener

I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.

Performance Plus

Handstand Shifts (video)
- 2×2
- 3×8 Scaled with feet on plate stack
3 Sets
- 1:00 HS Hold (facing)
- 1:00 Rest

😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.

False

Went to the 5:30 class and did my own thing instead of the class warm-up and strength, since it was deadlifts, which I just did yesterday.

Warm-up

3×15 Reverse Hyper (90#)
3 Rounds
- 100′ Single Arm Front Rack Carry (44# KB, right)
- 10 Single Arm Front Rack Squats (44# KB, right)
- 100′ Single Arm Front Rack Carry (44# KB, left)
- 10 Single Arm Front Rack Squats (44# KB, left)
- 10 Single Arm Single Leg RDL (44# KB, right)
- 10 Single Arm Single Leg RDL (44# KB, left)

My balance is already improved a lot since doing those RDLs a week ago at my PT evaluation.

Screwing around I did a strict muscle-up! Then again! And again! I think I’ve only ever done one as a fluke. I wasn’t fully hanging since I have to get on the lower rings to get into the false grip. I need to spend some time just working on hanging in that grip.

Conditioning

Buy-in: 100 Double Unders
6 Rounds
- 5 T2B
- 10 Wall Balls (20#, 10′)
- 15 American KBS (44#)
Cash-out: 50 Burpees

Was cruising along unbroken on dubs and then I missed 4 times after 70 reps. Kept the movements all unbroken and tried to go at a solid pace on the burpees. I finished in 13:28 with exactly 3 minutes to do the burpees.

Carry First

Yesterday I walked my first 9 holes of the year and was exhausted the rest of the day. Pathetic. haha I wasn’t planning on doing anything except watching the Masters anyway, so it worked out. Got to the gym early today before the 4:30 class do the stuff from the PT.

Rehab – 3 Sets

15 Reverse Hyper (90#)
100′ Single Arm Front Rack Carry (44# KB, right)
10 Single Arm Front Rack Squats (44# KB, right)
100′ Single Arm Front Rack Carry (44# KB, left)
10 Single Arm Front Rack Squats (44# KB, left)
10 Single Arm Single Leg RDL (44# KB, right)
10 Single Arm Single Leg RDL (44# KB, left)

The squats turn out to be much harder when you fatigue yourself first. No rest from the carry to the squats.

Class Warm-up – 2 Sets

200m Run
10 Ring Rows
20 Jumping Jacks

The ring rows felt really good. They never do.

Strength – Back Squat

10×45#
8×135
6×185
5×215
4×245
3×275
2×285
1×300

No belt and wore Nike Metcons. Wasn’t planning to push the weight even though class was maxing out.

Accessory – 5 Sets

10 Hand Release Push-ups
10/10 Kroc Rows (53#)

Conditioning

9:00 AMRAP

5 Power Cleans (95#)
7 Back Squats (95#)
9 Burpees

Was too slow on my burpees. I was doing a short pause after each back squat too, which I should have just pushed through with so few reps. Finished exactly 7 rounds.

Get To It

Warm-up

2×15 Reverse Hyper (90#)
2 Rounds
- 200m Run
- 10 Air Squats
- 10 PVC Passes
- 15 Jumping Jacks

Strength – Front Squat

10×45#
6×135
4×185
4×215
2x3x245

My back is definitely tight.

Warmed up cleans with 5×45, 5×95, and 5×135.

Conditioning

30:00 Partner AMRAP

10 Power Cleans (185#)
20 Burpees
30 Row Calories
40 alt Box Jumps (24″)
50 Wall Balls (20#, 10′)
200m Run

Paired up with Weston and we evenly split everything. I did 5 TnG cleans each time. Did box jumps in the first round, but switched to step-ups because my back was getting a little tight. We recovered on the run. First round was around 8 minutes not knowing how to pace. Got a little faster and then we pushed it in the final round almost getting through in 6 minutes. Finished 3 rounds and about 120 meters of the 4th run.

Midline

Max Plank

With my mid back already tight I didn’t push it. Stopped at 3 minutes.

Pulled a double day because I wanted to get in the bench work and be able to rest tomorrow with the nice weather and the Masters on. Out in the garage after 9pm…

Bench Press

10×45#
10×95
5×135
5×165
5×185
5x5x205
3×30 alt DB Bench Press (50#)

Those dumbbell presses get much harder on the short rest.

Shoulder Press

5×95#
5×115
5×120
5×125

I haven’t done a shoulder press in months.

Accessory

3×15/15 Half-kneeling Single Arm DB Press (30#)
3×15/15 OH Single Arm DB Tricep Extensions (15#)
3×15/15 Landmine Press (75#)
3×15 Z Press (65#)

Single arm for the tricep extensions was not good but I thought it would be better for unilateral work. Didn’t feel the tricep working much at all. Won’t be doing them that way again.

I wasn’t sure if I did the landmine presses correctly the last time so I found a T Nation article. Yep, I had been leaning forward too much, effectively turning it into a shoulder press. Much harder when stand up straight and press out at an angle!

The Z Press was from the Performance Plus program. It was recommended to use about 33% of a max shoulder press. Focus on upright posture and fully opening the shoulders.

Because it was so decided to keep my rests at about 1:30. It helped me to prep the next movement ahead of time to keep rolling through. Finished all of that in 57 minutes!! It created a nice pump too. Short rest, Arnold style.

Still have 2 pieces of the Performance Plus to do, but will do them in the living room while watching TV.

Mobility

Thoracic Spine Extension
3×12 Downward Dog

Without Restrictions

Finally took a rest day yesterday. Feeling great. Went to the 4:30 class.

Warm-up – 2 Sets

5 Burpees
12 Barbell Curls
12 Wall Balls (20#, 10′)

The board actually had barbell GMs (good mornings) but I thought it said curls from far away. I was wondering why a bunch of people were doing good mornings. After finishing the first set I was committed to the curls.

Strength – Back Squat

10×45#
8×135
6×185
6×215
4×245
3×265
3×275

My back was just fine.

Conditioning

Buy-in: 100 DU
10 Rounds
- 10 Wall Balls (20#, 10′)
- 5 Power Snatch (95#)
Cash-out: 100 DU

I missed after 17 and then not until after 97 in the first 100 dubs. After the first few rounds I started to count my rest and tried to get in 2-3 deep breaths between movements after walking to my spot. The final 100 dubs were terrible. I was stopping every 10 reps. Doing them in lifters is not so great. The rope kept getting caught up in the velcro. Finished in 15:02.

Remembered to bring my dumbbells home so I can start the Hybrid Performance Method Push-Only program for real and get in a lot of the workouts at home to save time traveling to the gym.