burpee – Page 20 – Nick Momrik's Fitness Logs

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.

Warm-up

Jumping Jacks
Shoulder Stretch
Jogging
10 Burpees

Strength

Front Squats – 2s Pause

3×45#
3×115
3×185
3×225
2x3x245
3×255

Conditioning

15:00 AMRAP

50 Double Unders
40 Russian Kettlebell Swings (53#)
30 Russian Twists (35# plate)
20 Ball Slams (25#)
10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

5 Ring Swings

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

5x20kg (muscle snatches, snatch presses, and ohs)
2x3x40
3×50
3×60
3×65
3×70
3×75
1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

9×5
1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

1x60kg
1×70
1×80
1×90
1×100
1×110
1×115
1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

400m Run

Strength

16:00 EMOM (alt)

10 Goblet Squats (70# KB)
10 Ring Push-ups

Conditioning

200m Run
10 Burpees
10 Russian KBS (70#)
200m Run
8 Burpees
8 Russian KBS
200m Run
6 Burpees
6 Russian KBS
200m Run
4 Burpees
4 Russian KBS
200m Run
2 Burpees
2 Russian KBS
200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

Could there be pistols in the open this year? I hope so!

True L

Almost late getting to 4:30 due to being in a coding zone for work.

Warm-up

2×10 Reverse Hyper (210#)
Jogging
PVC Good Mornings

Strength – Deadlift

10×45#
5×155
5×225
5×275
5×325
5×365
5×395

Could feel it in that left shoulder when it got heavy. Happy with the 395 though after the back tweak a few weeks ago too. Would have liked to be closer to the 425 I did before the tweak, but no need to push it. I’m already in rough enough shape.

Conditioning

2-4-6-8-10-12-14-16-18-20 Wall Balls (20#, 10′)
5 Burpees

Total of 110 wall balls and 50 burpees. Took me 8:36 to finish. All wall balls were unbroken sets. Burpees got slow to try and catch my breath a little.

Midline

7 Rounds

10s L-hang
10s Rest

Actually held a true L for the first 3-4 and then my feet started to droop more and more.

3 Sets

3 GHD Back Extensions

The slow controlled kind. I forgot how hard these are. Probably should have had the pad back more after watching the video again.

3 Sets

15 Reverse Hypers (160#)

Pump!

Can’t Beat Rich

Feeling a little beat from yesterday.

Warm-up

Crossover Symmetry Activation
3×8 Reverse Hyper (210#)
Bottom Squat Hold
Snatch
- 2x3x45#
- 3×65#

Conditioning

12:00 AMRAP

50 DU
15 Snatches (weight goes up each round)
- 95-115-135-155-185-205#

This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…

3 Rounds

30s Burpees
30s Rest
30s Air Squats
30s Rest
30s HS Hold
30s Rest

Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.

Skill Work

5 Sets NFT

4 Turkish Get-ups
10 Ring Swings

I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.

Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

Air Squat
Sit-ups
30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

2x5x20kg
2x5x40
3×50
3×60
3×70
3×80
3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

50 Box Jumps (30″)
50 Jumping Pull-ups / Ring Swings
50 American KBS (70#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (95#)
50 Wall Balls (30#, 10′)
50 Burpees
50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.

Tall Reps

Was awake early. Got to the gym a little early.

Warm-up

Crossover Symmetry Activation
Banded Back Mobility
Tabata Burpees (did 4 each round)
2 sets of my Snatch warm-up routine (20kg)
- 5 Muscle Snatch
- 5 Snatch Press
- 5 OHS

Tall Snatch

2x3x40kg
2x3x45
2x3x50

Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.

Conditioning

10:00 AMRAP

6 Power Cleans (135#)
6 Push Press (135#)
12 Ball Slams (25#)

Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.

Get Upside Down

5 Sets

30s HS Hold
30s Rest

Got up nice and close to the wall and was doing well at pulling one or both feet off.

Did some more mobility work on my back to finish up.

Little Bitch

No problems getting out of bed this morning! 🙂 Went in early before the 4:30 class.

Warm-up

Crossover Symmetry Activation
500m Row

Then I was going for a new 1,000m row PR. I went out aggressive wanted to get my pace under 1:30 in the first 250 and then fall back. I did it, but after 500 started to really fall off the pace and feel terrible. I ended up bitching out and quitting at 740 meters. 😦 My average pace at the time was 1:32.7, so still well under what I needed to beat my previous 3:11. I’m kind of glad I stopped though because I was feeling it for about 15 minutes without even giving it that final 250 meter push. Some other day.

Strength

Bench Press (3-0-X-0 Tempo)

3x3x45#
3×95#
3×125#
3×145#
3×165#
3×185#
3×205#

Not sure I’ve done tempo on the bench before. Felt solid.

Conditioning

15-12-9-6-3 Burpees
60-48-36-24-12 Double Unders

It was supposed to be burpees and pull-ups but I did a few pull-ups and it was pretty bad on my shoulder. So I went with 4x reps on the dubs. Missed once. Finished in 5:04.

Rested 3:00 and then did…

2:00 AMRAP

Burpees

Got through 38 reps.

Midline

10:00 EMOM

2 Turkish Get-ups

I did 2 sets with 35#, 4 sets with 44#, and 4 sets with 50#.

Lauren was talking about doing something and Jason suggested my old favorite. So I whipped up a scaled version for her and jumped in.

“Annie”

50-40-30-20-10

Double Unders
Sit-ups

A few reps in I realized I forgot about grabbing DBs to anchor my feet down. If I had been alone I would have stopped. Makes a huge difference. I tripped up once starting the set of 30 because I wasn’t concentrating enough. Still not a bad time with a 6:24 though, which is 25 second off my best.

You’re Kidding Me

Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.

Skill WOD “Be the Master of your Volume” Week 3 Day 2

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 OHS (45#, jerk grip)
10 Bridge Rocks

Adjusted the warm-up again for my shoulder.

Mobility: 5 Sets

10s GHD Hanging Stretch/Bridge

Test Your Max

Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.

2 @ 1.5″
2 @ 3.5
2 @ 6.5
4×6 @ 9
Max @ 9 (5 reps)

Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.

Strength Accessory: 5 Sets

8 Seated DB Press (50#)
20 Barbell Hollow Rocks (45#)

Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.

Went to the 4:30 class.

Warm-up

Jumping Jacks
Mountain Climbers
Push-ups
Air Squats

Strength – Push Press

6×45#
6×95
6×125
6×155
6×180
6×195
6×205 (PR)

That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.

Conditioning

10 Rounds

10 Wall Balls (30#, 10′)
5 Burpees

Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.

5 Rounds

6 Plate Snatches (45#)
6 OH Lunges (alt, 45#)

Went unbroken and never put the plate down. Finished in 2:35.

That’s enough shoulders for one day!

Follow the Rules

Frustrating day at work and almost didn’t even make it in to the 5:30 class.

Warm-up

3 Rounds NFT

15s Hang
5 Push-ups
10 Air Squats
5 Pass-thrus

It was pull-ups or ring rows on the board. I was going to do ring rows but my shoulder wasn’t even having a first rep so I just hung from the bar.

8:00 EMOM

5 Thrusters (115#)
3 Burpees

Brought back nightmares of “Kalsu”. Didn’t want to go crazy so I kept it at light and quick.

3 Rounds

1:00 Row (calories)
1:00 Air Squats
1:00 Sit-ups
1:00 Russian KBS (53#)
1:00 Rest

Other than the squats I felt really good. Did 25-25-26 on the rower and totals were 115-119-121. I never increase like that.

Test

50 Hand Release Push-ups

I thought I’d be brake and try a little bigger sets to start so I did 3 sets of 8 and regretted it because then I started to die out. Managed a 2:06, which is 14 seconds slower than my PR, but 33 seconds faster than an attempt in July.

Glad I made it in. Workout schedule for the week was switched up a bit when the boys couldn’t lift tonight (I planned to take an easy day tomorrow) so we are lifting tomorrow instead and this won’t drag me down.

Shoulder Ow!

My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.

Skill WOD “Be the Master of your Volume” Week 1 Day 2

Warm-up: 3 Rounds for quality

10 Pass-thrus
10 Pass-thrus (under grip)
10 Straddle V-ups
10 Back Extensions
3 Wall Walks
10s Handstand Hold

Mobility: 5 Sets

10s GHD Hanging Stretch

Test Your Max

Find MAX deficit Kipping HSPU

1″
5.25
8.5
10.75
13
Miss 15

At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.

4 sets of 6 kipping at 70% deficit

6 @ 7.5″ (2×45# + 25#)
5 @ 7.5″
6 @ 5.25″ (2×45#)
6 @ 5.25″

Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.

Max reps at same deficit

Managed 6 again @ 5.25 inches. Barely missed a 7th rep.

Strength Accessory: 5 Sets

8 Seated DB Press (40#)
20 Hollow Rocks

Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.

I finished up with Crossover Symmetry Iron Scap before leaving the gym.

I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

8/8 Kroc Rows (50#)

It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.

Conditioning

“Jeremy” – 21-15-9

Overhead Squat (95#)
Burpee

Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.

Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.