Clean & Jerk – Nick Momrik's Fitness Logs

Still Got Bar Muscle-ups

My shoulders and elbow area are feeling the chest program.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
RDLs
- 10×45
- 5×95

Legs

12-10-8-6 Lateral Step-ups (L, 45-50-53-62#, 20”)
15 Side Lunge with knee up
12-10-8-6 Lateral Step-ups (R, 45-50-53-62#, 20”)
15 Side Lunge with knee up

Still not sure those the side lunge movement does much here since it’s not a deep lunge.

4 Sets

10 RDLs (145#)
1:00 Rest

Conditioning

15:00 EMOM (alt)

6 C&J (95#)
10 DB Walking Lunges (45# DBs)
6 Bar Muscle-ups

I did a single and a double bar muscle-up before the workout and didn’t have the hesitation I did a couple of weeks ago after putting up the bar. Once I got in to that first set the feel started coming back to me and I was able to do all five sets unbroken. Looking back, I haven’t done real bar muscle-ups in over a year and a half, back before COVID started. I did those fucked up reps during the AGOQ on the low bar in my garage, but I can’t really count those since they all had to be singles. Exciting I was able to pick them back up without a problem. My grips were a bit of an issue though and several times I could really feel my palm skin getting stretched, so I was worried about ripping. I think I used to wear a different set of grips for the BMU.

Feels Like 97

Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.

Warm-ups

20 PVC Passes
Seated DB Shoulder Press
- 10×15#
- 5×20
- 5×30
5 Deadlifts (45#)
5 Hang Muscle Cleans (45#)
5 Power Cleans (45#)
5 Push Jerks (45#)
5 C&J (75#)

Strength

E2M – 5 Rounds

10 Seated DB Shoulder Press (35-40-40-40-45#)

Conditioning

3 Rounds

700m Run
15 C&J (95/65#)

With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.

Midline

3 Rounds

12 Hanging Half Circle Knee Raises
12 alt Single Leg Lifts (hold up on PVC)
16 Plank Hops
12 Seated Pike Double Leg Lifts

Feeling Those Overhead Squats

Body is pretty wrecked from the 90 overhead squats. Out in the garage at 10am.

Warmup

2:00 BikeErg (1,029m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
20 PVC Passes
30s Dead Hang
5 Snatch (45#)
5 C&J (45#)
3 Snatch (95#)
3 C&J (95#)

Conditioning

10 Rounds

3 Snatches (115#)
3 Burpees over Bar
3 C&J (115#)
3 Burpees over Bar

My goal for today was unbroken to work on my cycling. First round was done in around 45 seconds, which I knew was hot and wouldn’t hold. I was done with five rounds at 5:46 and finished at 11:53, so the second five rounds took me 6:07.

Back

3 Sets

12 Seated Cable Pull (double handle, 115#)
12/12 Kroc Row (53# KB)

3 Sets

12 High Pulley Underhand Row (double handles, 82#)
12/12 Elbow out DB Row (25# DB)

Busy day ahead.

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,572m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 Muscle Cleans (45#)
5 Shoulder Presses (45#)
5 C&J (95#)
5 C&J (135#)
3 C&J (155#)

Weightlifting

10:00 EMOM

3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

30 Box Jumps (24″)
30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

Pool Noodle

My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.

Warm-up

3:00 BikeErg (1,534m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 alt Back Rack Reverse Lunges (45#)
6 Barbell Hip Thrusts (95#)
10 alt Back Rack Reverse Lunges (95#)
5 C&J (95#)

Legs

How do you like the $1 addition to the gym?

4 Sets

16 alt Back Rack Reverse Lunges (125#)
12 Barbell Hip Thrusts (115#)

I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.

Conditioning

20:00 EMOM (alt)

5 C&J (135#)
10 Burpees

The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.

Add More Reps

Out in the garage after 2:30 for a quick one.

Warm-up

3:00 SkiErg (681m)
40′ Lateral Monster Walks
40′ Monster Walks
5 C&J (45#)
10 Step-ups (24″)
5 C&J (75#)
10 alt Single DB Step-ups (24″, 35# on shoulder)
5 C&J (95#)

Conditioning

15:00 EMOM (alt)

10 Bar-facing Burpees
12 alt Single DB Step-ups (24″, 50# on shoulder)
6-6-6-8-10 C&J (115#)

Six was too easy so I increased the clean and jerk reps for the final two rounds. I think eight all the way through would have been pretty good or ten if I really wanted to suffer.

Shoulder Doubled

I thought about doing some BikeErg intervals yesterday, but went with a complete rest day. My right calf is still no good, so limited it what I can do. Workout at 4pm.

Warm-up

2:00 BikeErg (1,053m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats

Legs

3 Sets

10/10 Pistols (band support from bar)
10/10 Single Leg Glute Bridges

The last couple of times I’ve attempted pistols I’ve been hesitant for some reason. Then when I got in to position today my hips kind of felt weird. So I went with the band, which is a lot different than alternating legs!

3 Sets

10/10 Staggered Stance RDL (70#)
10/10 Single Leg Stability Ball Hamstring Curl

Tried something different with the staggered stance.

Conditioning

Warmed up with 10×45#, 6×95, and 4×115 clean and jerks.

8:00 AMRAP

4 C&J (115#)
8 Burpees
16 Air Squats

Got through 6+3 with a steady pace throughout. I was starting the 4th jerk when the time went off. It was my only attempted double through the workout, doing all singles. I really should have tried to do at least doubles. Easing back in to shoulder work though.

All Power, No Squat

My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.

Warm-up

3:00 BikeErg (1,506m)
80′ Monster Walks
80′ Lateral Monster Walks
5 C&J (45#)
5 C&J (95#)
3 C&J (115#)

Weightlifting

3:00 EMOM – 3 C&J (135-145-155)
3:00 EMOM – 2 C&J (165-175-185)
4:00 EMOM – 1 C&J (205-215-225-235)

I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.

Conditioning

5 Rounds

2:00 TrueForm Run
1:00 Rest
2:00 Row
1:00 Rest

I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.

Midline

4 Rounds

12/12 Side Bends (70# KB)
12/12 Partner Banded Rotations & Holds (red)
12 Evil Wheels
12 Floor Wipers (45# plate)

I’m going to be feeling that many evil wheels for the next couple days.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

3 Rounds
- 5 Burpees
- 20/20/20 Banded Arm Circles
- 20s Dead Hang
5 C&J (45#)
6 Step-ups (24″)
8 Lunges
5 C&J (65#)

Conditioning

30:00 EMOM (alt)

10 C&J (95#)
15 Pull-ups
10 DB Step-ups (24″, 40# DBs)
20 Push-ups
16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 5×45
- 5×95
- 3×135

Weightlifting

4:00 EMOM
- 3 Power Cleans (155-165-175-185)
3:00 EMOM
- 2 Power Cleans (195-205-215)
4:00 EMOM
- 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

10 Box Jumps (24″)
10 Pull-ups
10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
1:00 Rest

Took me 10:32 to finish.

Accessory

2x30s Dead Hang Partner Push
3 Sets
- 10/10 Wrist Curls (15#)
- Wrist Roller (5#)
- 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.