burpee – Page 6 – Nick Momrik's Fitness Logs

553 Reps

Feeling pretty good. I started getting set up before 9am.

Warm-up

800m Run

Strength

3 Sets

20 Front Rack Curtsy Lunges (50#)
10/10/10 Front Rack Calf Raises (50#, out-neutral-in)
10/10 Single Leg RDL (50#, foot on wall)

Not bad. Nice to get in a little leg work.

Conditioning

25:00 AMRAP

50 Plyo Lunges
50 Single Arm DB S2OH (50#)
50 Squat Jumps
50 Burpees

I had several different versions of the workout and settled on this one. Went 30-20, 5×10, and 5×10 on the lunges. In the first round of shoulder to overheads I did 20 by doing five each arm twice before putting down the dumbbell, did that again, and then finished with five each arm. In the other rounds I did ten each arm, rested, repeated, rested and then five each. I mixed jerks and push presses. All singles on the jump squats and picked up the pace in the third round, doing them in under 1:30. Watched the clock during my second set of burpees, which took 3:43. Overall I got through 2 rounds plus 153.

All done in less than an hour.

Almost a Complete Set

I scored pairs of 5 and 40 pound dumbbells at the Alpena Meijer this morning and was able to order 45s on Amazon, but they don’t know when those will ship. Now all I really need to find is 8s, which hopefully I can get at a Meijer. Worked out at about 12:15.

Strength

4 Sets

12 Single Arm Floor Press (R, 50#)
12 Single Arm Floor Press (R, 35#)
12 Single Arm Floor Press (R, 20#)
12 Single Arm Floor Press (L, 50#)
12 Single Arm Floor Press (L, 35#)
12 Single Arm Floor Press (L, 20#)

Not that bad so I did four sets instead of three I had planned.

Midline

4 Sets

12/12 Side Plank Bounces
20 Shotguns
30 Russian Twists
50 Hollow Flutter Kicks

I forgot how potent the shotguns are! Put my sister through a scaled version of this.

Conditioning

“Brenton” – 5 Rounds

100′ Bear crawl
100′ Broad Jumps

*Do 3 burpees after every 5 broad jumps.

This is one of my go to workouts for summer vacation and it’s actually a CrossFit Hero workout. My best was 8:17 in 2015. At the cottage I can do a straight 100 feet, which make a big difference in this workout because I only had to do two sets of burpees each round. I got a nice PR with a time of 7:40. Turns out that AirPods are not very good with burpees and they kept falling out, so I ditched them after two rounds.

Cardio Rows

I forgot to post this yesterday, so I’m publishing a day late and back-dating it.

Last night I was exhausted but was up well past 11. My ass is still sore from the weighted plyo lunges! Worked out around 9am today.

Warm-up

800m Run
5 Air Squats
4 DB Snatches (right, 20#)
5 Push-ups
4 DB Snatches (left, 20#)
5 Air Squats
4 DB Snatches (right, 35#)
5 Push-ups
4 DB Snatches (left, 35#)

Conditioning

10:00 AMRAP
Support Your Local Box Fundraiser 1

10 Air Squats
9 DB Snatches (right, 50#)
10 Push-ups
9 DB Snatches (left, 50#)

This was one of the first workouts I did with any weight after months of back rehab. I got 7+10 on April 23rd. I knew I could push the snatches and the squats harder, so today I did. At the 5:00 mark I was a few reps shy of four rounds and I finished with 7+31, so I was able to keep the same pace through the second half of the workout. It was a little harder to push myself going solo in a workout like this. Happy with my score and effort though.

Accessory

3 Sets

8 Renegade Rows (R, 50#)
12 Renegade Rows (R, 35#)
16 Renegade Rows (R, 20#)
8 Renegade Rows (L, 50#)
12 Renegade Rows (L, 35#)
16 Renegade Rows (L, 20#)

This was much more effective than expected; I was struggling to get through the 16 light reps in the 2nd and 3rd sets! It was one arm right to the other when it was time to work, but I rested 1-2 minutes between sets. It was damn near another cardio piece with 72 reps per set!

Conditioning 2 / Pacing

10:00 EMOM

10 Burpees

Started out thinking I’d take it easy each minute and simply get in the 100 reps. I did, in the first set, with a 30 second pace. After I got slightly faster each of the next two rounds I set a challenge for myself to get faster each round. And I was successful, with the final round taking 19 seconds. I felt really good though.

Hold It

I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.

Warm-up

5:00 BikeErg (2,550m)
2 sets of 15 Steamboats in each position

Strength

4 Sets

8/8 Single Arm Bench Press w/ OH Hold (50#)
MAX Dumbbell Bench Press (50#)

The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.

3 Sets

12/12 Static Bicep Curls (25#)
12 Standing DB French Press (50#)

3 Sets

12 Hammer Curls (25# DBs)
12/12 Tricep Kickbacks (25# DB)

Those were some good supersets.

Conditioning

4 Rounds w/ Partner

10 Burpees / Plank
15 Pull-ups / Band Pull Down Hold
15 DB Push Press (35#) / HS Hold
30 Air Squats / Bottom Squat Hold

**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.

I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.

A Decade of Use

My legs are tired and my hands ache. Out in the garage at 10am.

Warm-up

10:00 Airdyne (192 cals, 4.94 km)
160′ Lateral Monster Walks
160′ Monster Walks

Strength

5 Sets

8 Front Squats
16 Kossack Squats

I used 45-95-115-115-115# for the front squats and unweighted Kossacks. Keeping it light to go easy on my back, especially after so much sandbag work yesterday.

Conditioning

10:00 AMRAP

12 Goblet Curtsy Lunges (35#)
8 Burpees
6/6 Reverse Lunge Step-ups (24”, 35#)
8 HSPU

Took a couple rounds to get the hang of the reverse lunge step-up. Got it from Ibex and you lunge and step up with the same leg. The opposite knee drives up over the box and you hold the weight on the same side as that knee drive. Produces a lot of quad burn. I messed up and did 8/8 on the first round of reverse lunge step-ups. 😦

This was a good little workout, but could be bumped up to a 6-8 rounder with slightly heavier weight. I was able to turn up the pace in the second half of the workout and finished with 3+31 (was stepping up on that final rep of the movement.

Midline

4 Rounds

30s Handstand Hold
15s Rest
30s alt Weighted V-ups (25# DB)
15s Rest
30s OH Side Bends (25# DB)
15s Rest
30s Hollow Hold
15s Rest

I got 12-14-14-16 on the V-ups and 18 each time on the bends. I was worried about the long hollow holds, but did them all unbroken.

After lunch I sold my adjustable dumbbells, since I no longer have a use for them. Got $350 and I had paid $300 new about a decade ago. The market for fitness equipment is wild right now!

Not Bad and Then It’s Really Bad

Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.

Warm-up

5:00 Airdyne (113 cals, 2.67 km)
Monster Walks

Conditioning

Death By (alt EMOM, start with 12, +1 each round)

Burpee
Squat Jump
Push-up
Plyo Lunge

The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.

Starting getting a heart rate around 180

When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.

Total of 230 burpees and 210 of the other three movements!

Midline

Had to take a nice long recovery after that workout.

4 Rounds

20 alt V-ups
10 Hollow Rocks
10/10 Side Plank Bounces

No clock, just work.

Repeating Thrusters

My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.

Warm-up

20:00 BikeErg (9,530m)
10/10 Step Downs (15″)
10/10 Calf Raises

I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.

Strength

4 Sets

10/10 Step Downs (15″, 25# KB)
10/10 Calf Raises (25# KB)

Conditioning

I did one set of 10×45# thrusters to warm-up.

3 Rounds

10 Thrusters (95/65#)
20 Burpees
10 Thrusters
2:00 Rest

The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.

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Midline

4 Rounds

10 V-ups
10 Pike-ups
20s Hollow Hold
10 Pike-ups
10 V-ups
1:00 Rest

This was terrible in the first round. Took 10:19 to finish.

Finally got back to PT by doing of the floor movements.

Area Flooding

I got some super sleep with about 9.5 hours last night and woke up to massive flooding in the surrounding areas. Luckily I’m five miles from the Tittabawassee River. My body feels pretty good. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (635m)
Steamboats

Conditioning

15:00 AMRAP – 1-2-3…

HSPU
Burpee
Power Clean (115/80#)

Thinking back, this is 3x as long with one more movement, compared to five minutes of burpees and HSPU last month, when I did 7+10. Definitely required more pacing today. I started out at a pretty solid pace though and was through round six around 5:00. I had done all my handstand push-ups unbroken at that point. Then I started breaking them up, going 4-3, 4-4, 3-3-3, 4-3-3, 6-2. Final score was 10+8. I was able to do every set of cleans unbroken, which felt good.

Strength / Accessory

4 Sets

8 DB Shoulder Press (35#)
50m Double DB OH Carry (35#)

Holding two dumbbells overhead is a real mobility test!

4 Sets

6/6 Single Arm DB Bench Press (50#, w/ rotation)
6 DB Bench Press (50#)

This was much harder than I expected.

3 Sets

12 DB Underhand Bench Press (40#)
24 Alt Seated Underhand Raise (20# DBs)

Gymnastics

Later in the evening I did five minutes of practice doing frog stands to work on hand balance. Then I also did this long hold after a bit of rest to get a video for the ‘gram.

Another Ben Grinder

Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.

Warm-up

Monster Walks

Strength

Back Squat

10×45#
10×95
5×135
5×165
5×185
5×205
5×225
3×245

Haven’t had any real weight like that on my back since the end of December.

Conditioning

E3M – 30:00

15/12 cal Row
15 Burpees
30 Double Unders

Similar to last Friday, this one is from the old Ben Smith programming.

Round	2018/09/05	2020/05/08
1	2:02	1:52
2	2:01	2:01
3	2:00	1:51
4	2:00	1:48
5	1:59	1:48
6	2:00	1:51
7	2:00	1:51
8	1:59	1:48
9	1:59	1:50
10	1:59	1:47

When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!

Midline

5 Sets

- 10 Parallette Shoot Throughs
- 30 Russian Twists

The shoot throughs are much easier when not paired with V-ups!

A Grinder from Ben

My triceps started getting sore yesterday afternoon. I took a break from work in the afternoon for some bodyweight step downs and banded wood chops. In the evening I did 10-8-6 of the McGill Big 3. Today starts another three day weekend for me, which has been a nice reset every few weeks during this weird time we’re living in.

Warm-up

Monster Walks

Conditioning

E4M for 40:00

20 cal Row (goal pace: 1,500 cal/hr)
15 Burpees
40 DU

This is from late 2018, when the gym followed Ben Smith’s programming. I really miss his workouts! I’m five pounds lighter, so could I go faster?

Round	2018/11/07	2020/05/01
1	2:10	2:06
2	2:13	2:08
3	2:15	2:09
4	2:11	2:08
5	2:13	2:12
6	2:13	2:10
7	2:12	2:09
8	2:17	2:09
9	2:13	2:08
10	2:11	2:04

💥 💥 💥 Damn right! Faster every single round for a total of 45 seconds.

Last time I did this workout I tried to keep > 1,400 cal/hr and today I was able to do over 1,500, while still keeping a solid pace on my burpees. My only misses on the rope were two back-to-back misses in round five with about five reps to go. This workout is such a grinder.

Gymnastics / Midline

3 Rounds

20 Pull-ups (10 kip, 10 butterfly)
20 V-ups
60 Hollow Body Flutter Kicks
1:30 Rest

Wore grips and chalked up before starting. The pull-ups felt good and happy to be able to do six sets of ten unbroken between the two styles. The core work got rough after doing the first round unbroken; I had to do 4×5 v-ups and 3×20 flutter kicks. Took me 9:14 to finish.