clean – Page 12 – Nick Momrik's Fitness Logs

Weight Wednesday

I was a lot more sore in my lower body than expected the last couple of days. At first I was thinking it was the thrusters, but it could have been from the deadlifts I did Saturday. Went to the 4:30 class.

Warm-up

3 Sets
- 7 PVC Passes
- 7 Good Mornings (PVC)
- 7 Supermans
- 7 Power Snatches (PVC)
Shoulder Stretching
Power Snatch
- 2x3x20kg
- 2x3x40kg

Weightlifting

E90S – 15:00 (10 Sets) – 3 Power Snatches

45kg
50
55
60
64
67
70
72
74
76

I haven’t done a lifting EMOM in a really long time. Pretty happy getting up to about 168# and every set was touch-n-go. I did start pausing at my hip on the way back down with the last 3 weights.

Conditioning

3 Cycles

4:00 AMRAP
- 25 cal Row
- 20 Power Cleans (60-52-44kg)
- 15 Burpee Box Jump Overs (24”)
4:00 Rest

Weight decreases each cycle. We actually started each cycle where we left off instead of from the top. Even with the different starting points I did the exact same number of reps every round, getting 10 of the burpee box jump overs along with all of the calories and all of the cleans. In the first cycle I did 7 power cleans and then went to singles. In the 2nd I did 5-5 and then singles. At the end I was able to do 7-7-6. There was a fair bit of travel between stations, which I was glad to have. I did strap on my belt for all of the cleans because my back was already getting tight during the snatches. No tweaks, but I’ll have to take it easy the next couple of days.

Get This Halloween Candy Out of Here

Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.

Warm-up – 3 Sets

10 Russian KBS (35#)
5 American KBS (35#)
4 Pause Power Cleans (45#)
3 Hang Squat Cleans (45#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.

Conditioning – Partner WOD

150 American KBS (25/20/15/10/5 reps)
150 cal Row
150 Burpees (25/20/15/10/5 reps)
75 MB Chest Pass (3-5 yards apart, 20#)
75 Synchro Sit-ups

Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.

Seemed Minor

Sore from the pull-ups yesterday. Last hot day. Hopefully. Went to the 4:30 class.

Warm-up

3×10 Reverse Hyper (140#)
Bottom Squat Hold
Dad Hang
9:00 EMOM (alt)
- 100m Run
- 10 Glute Bridges (w/ pause)
- 15 Hollow Rocks + 20s Hollow Hold

Strength – RDL

10×45#
10×95
10×135
10×165
5x10x185

I put on the belt for the sets with 185 just to be extra safe. On rep 7 in the final set I felt a little something.

Warmed up with 6×45#, 6×95, and 3×135 cleans.

Conditioning

16:00 AMRAP

5 Broad Jumps
4 Burpees
3 Cleans (165#)

I felt my back on the first two broad jumps, but then was fine through the workout. Made sure not to get sloppy with the cleans. I was 1 clean shy of finishing the 14th round.

Jumped back on the Reverse Hyper for another 3x10x140#. I better feel good to golf tomorrow!

Ugly Combo

Another got one! Went to the 4:30 class.

Warm-up

3×10 Reverse Hyper
Bottom Squat Hold
Dead Hang
5 Sets
- 5 Clean Pulls
- 4 Power Cleans
- 3 Front Squats
- 2 Squat Cleans

I used 45# for 3 sets and 75# for 2 sets.

Weightlifting

Clean Pull + Power Clean + Squat Clean

1 @ 95#
1 @ 115#
5 @ 135#
5 @ 155#

Stayed light. I’m not going to rush back and fuck things up again, especially since a 175# clean did me in on the last tweak.

Conditioning

4 Rounds

25 Deadlifts (135#)
25 Wall Balls (20#, 10′)

Ewww! I cut back from the 165# Rx and wore my belt, loosening it up during wall balls. I went 10-8-7 on each round of deadlifts. 15-10 on the first 3 rounds of wall balls and then 25 unbroken to finish in 9:37. Went much better than I expected.

All 40 Minutes

My outer pecs started getting sore early afternoon yesterday, must be from all of those push presses. Had a fun day and got some sun. In with the crew at noon today.

Warm-up

3×10 Reverse Hyper (140#)
Bottom Squat Hold
6 Power Cleans (45#)
6 Power Cleans (95#)

Conditioning

40:00 AMRAP

6 Power Cleans (115#)
8 Box Jump Overs (no touch, 18″)
10 Ring Dips
8 Box Jump Overs (no touch, 18″)
6 Power Cleans 115/75#
400m Run

I’ve been wanting to program something really long for a couple of months and was finally able to fit it in. I did fast singles on the cleans the entire workout. Ring dips were 2×5, except one round I lost focus and did 6-4. Was watching my splits and kept a pretty steady pace right from round 1. Finished 8+18, which makes 102 cleans, 136 jump overs, 84 ring dips, and 2 miles of running. I have a feeling the effects of this one will hit me in a few hours.

Midline – 5 Sets

5 Evil Wheels
20 Leg Lifts
40 Flutter Kicks

For the last 3 sets of flutter kicks, I held a hollow while doing them. I had been keeping my hands under my ass for the first 2 rounds.

Tabata Holds

Golf was rained out yesterday. Really wanted to play, but it was nice to have a complete rest day. Went to the 4:30 class today.

Warm-up – 15:00 EMOM (alt)

10 Russian KBS + 5 American KBS (44#)
8 Ring Rows + 8 Push-ups
10 Glute Bridges

Strength

Class was doing snatch grip presses behind the neck. I doubted I could do them with my shoulder impingement and after attempting 3 reps with an empty bar I was right.

Dumbbell Shoulder Press

2x10x20#
2x10x30#

Pause at the top of each rep.

Conditioning

18:00 AMRAP

10 Box Jumps (24″)
20 OHS (75#)
30 Wall Balls (20#, 10′)
40 DU

This programming the gym is using always has the Rx at 30″ for some reason. It definitely seems geared towards competitors. I was fine with the 24 inch box. I cut the OHS down from 95# to ease back in. I did the OHS in 12-8 every round and wall balls in 12-10-8. Finished 3+45, so 15 of the wall balls.

Midline – 8 Rounds (Tabata)

20s Plank
10s Rest
20s Hollow Hold
10s Rest

I did the second 4 hollow holds with my knees bent up into the tuck position. Not sure if it was any easier because it created a nice cramp in my upper abs.

Weekly Challenge

It’s 5:00 to accumulate as many pounds of power cleans as you can using only 1 bar. I was definitely not attempting to clean for 5 minutes, but I figured I’d try a little test with an empty bar. I got 38 reps in a minute, which I’d definitely not be able to keep up because it would cause such a back pump. 60+ reps with 135# might be doable. If I were to do it with that weight I think I’d try doubles for as long as I could do them.

Poor Effort

Was able to golf yesterday with no back issues in the swing. Could feel it a bit walking around, but nothing that affected my game. My legs are surprisingly sore from early in the week. Went to the 4:30 class.

Warm-up

3×10 Reverse Hyper (140#)
5 Set of Complex
- 3 Tall Cleans
- 3 Hang Squat Cleans
- 3 Push Press
- 3 Push Jerk
- 3 Split Jerk

I used 45# for 2 sets, 75 for 2 sets, and 95 for the last. Class was then going to an EMOM of heavy C&J singles, so I did the weekly challenge instead.

Weekly Challenge

90s Assault Bike Calories
90s Walking Lunges

Yep, the new owner, Greg, bought an Assault Bike for the gym. I tried to pace myself out, which didn’t work at all. That thing is completely different from my Airdyne AD2. I was doing about 82-83 RPM and my legs were blown out half way through. I only got 42 calories and then did 49 lunges. After some recovery I decided to go for 30 seconds since everyone was still on the lifts. My legs were blown out by 15 seconds! I got 28 calories though, which goes to show you have to go out hard and just hang on I think to get a good score. Maybe I’ll try it again tomorrow or Sunday.

Conditioning

30 Burpees
20 DB Snatch (40#)
100′ Double KB Front Rack Walking Lunge (2×35# KB)

I was still not recovered from the AB, so my burpees were slowwww! Snatches were slower than normal because I could feel my back a bit. I finished in 5:14.

200m Run
200m Walk

Fucking terrible! My calves were giving out in the last two runs.

Maybe the Worst One

My legs and ass all still pretty sore from Tuesday. Walked 18 holes yesterday and it took awhile to loosen up. I might even be more sore today actually. My shins and ankles are pretty tight, probably from the box jumps, jump rope, broad jumps, or a combination of those. Out in the garage this afternoon since Alex’s wedding is tonight.

Warm-up – 4 Sets

5 Tall Cleans
5 Front Squats
5 Hang Squat Cleans (above knee)
5 Hang Squat Cleans (below knee)

I did 45-75-95-115#. Holy cardio!

Lifting – 5 Sets

Complex of Clean Pull + Clean + Hang Clean (below knee) + Hang Clean (above knee)

My plan was 135-155-175-195-215# On the clean with 175, my back buckled. It was the worst a back tweak has felt at the time of the incident. Hopefully the after effects are minor, especially with a golf outing in the morning.

So frustrating. I was looking forward to the WOD with HSPU, pull-ups, and lunges too. So instead I had to jump on the AD.

Conditioning

20:00 Airdyne

Went 7.16 miles.

Rip Your Thumbs Off

Sore in a lot of places from the squats and thrusters. Went to the 4:30 class.

Warm-up

3 Sets
- 10 Reverse Hyper (140#)
- 20 Shoulder Taps
12:00 EMOM (alt)
- 45s Jump Rope
- 16 Russian KBS (35#)
- 8 Squat Broad Jumps

Worked up a hell of a sweat from that EMOM.

Strength

Clean Grip Deadlift (hook gripped everything)

10x20kg
10×40
5×60
5×80
5×100
5×110
5×120
5×130

Conditioning

10:00 AMRAP

4 KB Cleans (44# KBs)
8 KB Front Rack Walking Lunges (44# KBs)
8 Box Jumps (24″)

It was written as 10 rounds with a time cap of 10 minutes and using dumbbells. We don’t have many DBs, so I picked up a set of KBs. It was also supposed to be 6 lunges and I even said before the workout that I was going to do 3 one way and 3 back. But I got in the workout and was doing 8, when I finally realized my mistake in round 5. At that point, I decided to just roll with it the rest of the way. I did all box jumps today but stuck with the 24″ instead of doing the prescribed 30″. Finished exactly 8 rounds. Probably would have been about 9 if I hadn’t done 16 extra lunges and maybe even more if I wasn’t sharing a box.

Extra Credit

Max overhand deadlift hold. We used 225# and did 2 sets without a hook grip and 2 sets with. I got 1:10, 0:45, 0:45, and 0:40. Ouch!

Knees Up

Skipped pull-up day yesterday and didn’t work out at all. Was busy fixing things around the house and then played a lightning fast 18 holes with a cart. Maybe the best ball striking day I’ve ever had. In to the gym at noon today. Did some shoulder stretching and bottom squat hold to loosen up.

XWOD

10 Barbell Lunges (alternating legs – 5 each)
2 Kneeling Box Jumps

I did 8 total sets. Used 45#, 95, and then 125 for 6 sets. My jumps were 0″, 3.5, 6.5, 9.75, 12.75, 14.25, 14.625, and 15.5. The last two were both PRs over my best single at 14.5.

Conditioning – Partner

6 Rounds each

150/120m Row
10 Hang Power Clean (135/95#)
Rest while Partner goes

I started. My pace averages were 1:34.0, 1:36.6, 1:37.0, 1:38.3, 1:38.6, and 1:37.3. Cleans were ass unbroken. Gavin was smoking me on the rower. We finished at 12:09.

Midline – 2 Rounds

30 Leg Lifts
60 Flutter Kicks
30 Hollow Rocks
60 Double Bicycles (pulse each rep)
30 Side Jack Knifes

Burn baby burn!