clean – Page 29 – Nick Momrik's Fitness Logs

60 Day Lifting Challenge – Week 3 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Over to Kevin’s in the afternoon to lift. The Reverse Hypers were programmed for day 5, but he’ll be out of town, so I swapped the seated good mornings from today.

Warm-up

Scap work
2:00 Air Dyne
45# Clean Positions
95# Clean Positions

Muscle Clean

3×125#
3x3x135#
3×145#

Power Snatch

2×95#
2×115#
5x1x125#

Power Clean + Push Jerk

2+1×95#
2+1×115#
2+2×145#
5×2+1×175#

Lifts felt solid. Little tight in the left shoulder during push jerks. The power cleans and push jerk were a nice change of pace from the normal clean and jerk.

Reverse Hyper

10×95#
2x5x160#
5×210#
2x5x250#

60 Day Lifting Challenge – Week 2 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Hit up the garage gym around noon.

Warm-up

5:00 Jump Rope and DU
45# Snatch Positions

First try using my new 9’4″ Rx Jump Rope (1″ shorter than I’ve been using since this summer) and I nailed 100 unbroken DU! Finally hit the century mark! 🙂 Reeled off a set of 73 the next try.

Muscle Snatch

2×75#
2x2x85#
3x2x95#
2×105#

Muscle Clean

3×105#
2x3x125#
3x3x135#

Power Snatch from above the knee (Demo Video)

2×95#
2×115#
2×135#
1×145#
1×155#

These felt really good! I’ve never tried 155# from a hang position before and it was easy. I think I might have done 145# from blocks with the bar starting at the knees, but not a power snatch.

Power Clean from above the knee (Demo Video)

2×125#
2×150#
2×175#
1×190#
1×205#

Not as good as the snatches, at least in terms of feel.

Back Squat

2×205#
2×240#
2×270#
2×290#
2x2x305#

Grinder in those last two sets. Doesn’t look as bad on video as it felt when doing the reps.

GHR

4x with only bodyweight
2×4 holding 5# plate
4x holding 10# plate
4x holding 15# plate

Either I finally figured out how to do GHRs or my hamstrings have gotten significantly stronger in the last two weeks from all of the lifting. I could barely do 5 reps without holding any weight before.

Took a quick shower and headed over to Survival Fitness for open gym.

Conditioning

Warmed up on bench press with:

10×45#
5×95#
3×135#

Then jumped into this workout:

10-9-8-7-6-5-4-3-2-1 Bench Press (165#)
4 C2B Pull-ups

Going unbroken for the set of 10 was a mistake. I think I went 5-4, 3-3-2, 4-3, 3-3, 3-2, 2-2, 3, 2, and 1 on the rest of the bench press sets. Managed to do all sets of C2B unbroken which was the goal. Would have been doubtful to do had I chosen 5 reps instead of 4. Took me 10:47 to finish because of so many breaks in the bench press. This wasn’t part of the 60 Day Challenge programming, but since there no jerks today, I was feeling good, and tomorrow is a rest day I added in the extra work.

12 Rounds

20s Row for calories
10s Active rest (keep the flywheel moving)

As you can see below I screwed up on the 4th work interval, so made so to go for 13 total intervals. Didn’t feel like I pushed hard enough, but that was a solid 3 hours of work.

The program called for “Establish Max Height Box Jump” but I have a mental block that prevents me from making an attempt once I get to a certain height. So I tested my vertical jump instead. On concrete, with no step it was 24″ and taking a step into it with one foot I could get 26″. I wish I could remember what it was back in high school.

Week 2 is in the books, so that’s about 25% done with the challenge. Can’t wait to see what the programming for week 3 looks like.

60 Day Lifting Challenge – Week 1 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Today is supposed to be a rest day before starting week 2 tomorrow, but the throwdown yesterday forced some reshuffling. I’ll skip the CrossFit stuff they programmed for today since I some metcon work in the competition.

Feeling a little beat up from yesterday. My ass, hamstrings, low back, and shoulders are sore and fatigued.

Warm-up

2:00 Air Dyne

Jerk Balances (Demo Video)

4×75#
4×95#
2×115#
2×125#
2×135#
2×145#
2×155#

Cleans from Below the knee (Demo Video)

2×115#
2×155#
2×195#
6x2x215#

Damn! Those doubles were tough.

Split Jerks

2×125#
2×150#
2×175#
1×190#
1×200#
4x1x215#

Tough too, but got through it.

The Rogue jerk blocks worked great. Solid. No movement so you really have to be careful the bar doesn’t mess up your hands when it lands.

Back Squats

2×205#
2×240#
2×270#
LOL @ 290# (see below)
5x2x255#

The 270# reps weren’t very easy so I figured I’d put some blocks under me for 290#. Got it in my head I was going to hit them, so I pretty much stopped at the bottom anticipating it, then couldn’t get moving up with the weight. Took the weights off, got it back on the rack, and went again. Went to bounce out of the hole and hit the blocks this time. Fuck! So I took off the tops (2.25 inches shorter) and then couldn’t stand up the weight on the next try. So I dropped the weight and did a 5×2 instead of the programmed 3x2x290#.

A 5×5 of good mornings were programmed, but I skipped them. I got plenty of low back work in the competition yesterday and the above took plenty long enough. I’m not really sure how I got through everything and made all of the lifts before the squats.

Week 1 is in the books I really liked the programming and can feel some improvements in my lifts. Looking forward to week 2.

60 Day Lifting Challenge – Week 1 Day 4

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lighter volume today. Went out to the garage by myself around 11am. Took me about an hour to finish.

Warm-up

3:00 Air Dyne
3 Rounds
- Max Effort L-Sit on parallettes
- 5 Shoulder Press 45#
5 Shoulder Press 95#

Split Press (Demo Video)

4×115#
4×120#
4×125#
4×130#
4×135#

Could probably try 140# next time. The balance from the split is a little weird, especially since was the first time I’ve done them.

Power Clean from below the knee (Demo Video)

45# Positions Warm-up
2×95#
2×125#
2×150#
2×175#
1×190#
5x1x200#

No blocks for these, as you can see in the demo video and some of my lifts.

Snatch Deadlifts

5x2x185#

Trying to work these a little faster and get a little more violent with the hip action. Only got the first 3 sets on video.

As I was finishing up my lifts, UPS Freight came with my jerk blocks and the rack/cage. Just in time for jerk balances and jerks on Sunday! I’ll be waiting until doing some work on the garage before setting up the rack, but I’m excited!

60 Day Lifting Challenge – Week 1 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.

Warm-up

2:00 Air Dyne
5:00 Handstand Practice

I tried to do some free-standing handstands, which was not happening, so I did some handstand holds with my back towards the wall. After watching it on video, the attempts were pretty pathetic.

Power Snatch to Mats (Demo Video)

2×45#
2×75#
2×95#
4x2x115#

I cut up some luan and duct taped the edges. Worked pretty well. I have never had a problem moving my feet out, so I don’t think this drill really does much for me except give me more practice with the lifts.

Power Clean to Mats (Demo Video)

2×115#
2×135#
2×155#
4x2x175#

Cleans

2×125#
2×150#
2×175#
1×190#
5x1x200#

Clean Deadlifts (Demo Video)

5x3x230#

They are programming 2 optional CrossFit pieces per week, on the day before you take a rest day. That’s what the handstand work was for in the warm-up. I had some stuff to get done for work, so I rested and went to Survival Fitness at 8pm for open gym. Brent did the workout with me.

Conditioning

100 DU Buy-in
10 Rounds
- 200m Row
- 1:1 Rest
100 DU Cash-out

Cranked off 74 DU to start. I kind of ran into the wall in the middle rounds and couldn’t breathe. An hour after finishing I realized I was probably trying to keep it too close to my :30/:30 row pace, especially after the 100 DU buy-in. Didn’t think I could lose my conditioning that fast in just a week! I’m not sure how it calculated some of my rest periods as 45 seconds because they definitely were not that.

Earlier today I was questioning the need for a rest day tomorrow, but now I’m glad to have it. 🙂

Behind The Neck Work

Nasty freezing rain last night. In at 10am with Kevin and Michelle.

Warm-up

3:00 Jump Rope (unbroken)
45# Clean Positions Warm-up

OLY

2 Clean Pulls
1 Power Clean
1 Front Squat

It wasn’t exactly that each time, but always at least those reps.

95-115-135-155-175-185-185-185-185

Strength

Behind the neck Split Jerks

3 @ 95#
3 @ 115#
3 @ 135#
3 @ 155#
4 @ 155#
3 @ 155#

Behind the neck Push Presses

3 @ 155#
3 @ 165#
3 @ 175#
3 @ 185#
2 @ 195#
2 @ 205#

I’m still really hesitant bringing heavy loads down to my back, but got more comfortable today due to the number of reps between the jerks and push presses. Felt pretty good about the weight, so decided to shoot for a front rack push press PR.

Push Press

225# (PR)
F @ 235#
230# (PR)

Beats my old 215# PR. I missed 235# because it was too far out front. Concentrated on a big leg drink and getting the bar back as fast as possible with 230#.

Gymnastics

After an hour of OH work, why not burn the shoulders some more, right? Did 3 handstand holds facing the wall with a wall walk to get in place. The goal was 1:00, but had to drop after 40 seconds on the second one. Held on for it on the 3rd though. We rested 2:00 between each one.

After a 2 Month Hiatus

My legs are sore from the 2 days in a row of front squats and my low back is real spicy from a combination of things yesterday. Brent convinced me to do the 10am class today with him. I haven’t been to a class at Survival Fitness in 2 months!

Warm-up

10 Rounds of Tabata Choice

Partner WOD

1 person working at a time

100 C&J (115#)
100 DU
100 Back Squats (115#)
100 Burpees
100 Hang Power Cleans (115#)
200 Bulgarian Split Squats (100 each leg)

Record time, rest 5:00, and continue to bonus rounds.

1:00 MAX HSPU
1:00 MAX Deadlifts (115#)

Rest 1:00

1:00 MAX C2B Pull-ups
1:00 MAX Bench Dips

For each rep completed in the bonus rounds, subtract a second from the recorded time.

We finished the 100s in 33:18. I did 18 HSPU, Brent did 46 deadlifts, I did 19 C2B, and Brent did 51 dips, so our score time would be 31:04. I like these partner workouts with the rest because it turns them into intervals and you push hard for each other. My wind held up pretty good, so my training must be working at keeping my conditioning at an acceptable level.

Curls for Girls

Got a massage yesterday and rested. Wasn’t feeling that great early in the week so figured I’d take a step back.

Went in around 11am today and did some stuff with Matt.

Warm-up

2:00 Air Dyne

OLY

3 Position Halting Clean Deadlifts

3 @ 105#
3 @ 115#
3 @ 125#

Barbell Complex

2 Hang Power Cleans
2 Front Squats
2 Push Jerks

Originally was going to do 5 sets, but added two more: 135-145-155-165-175-185-195 Worked up a good sweat.

Strength

Did a quick set of 5 front squats with 225# since the legs got pretty warmed up with the complex.

A) Front squat: 4 x 4 @ 255-255-245-245, 1 x 15 @ 155, immediately to
B) 4 x 6 jumping back squat with bar (45#) from ATG, rest as needed

How this works is you do a set of front squats and then immediately do the jumping back squats. Since there are 5 different sets of front squats, you start and end with them. I rested about 2:30 before starting the next set of front squats.

EMOM 14:00

Odds: 12 DB Bench Press (45# DBs)
Evens: 10 Barbell Curls (45#)

My biceps are weak!

After a few hours I headed out to the garage.

Conditioning

5 Rounds NFT, but keep moving

1:00 Air Dyne (AD2)
10 GHD Sit-ups

Racked up 234 calories on the AD.

Cleaning up My Plate

In at 10am with Matt. Have a headache today. Cleaning up my eating starting today and trying to get back down to 195# by December.

Warm-up

1,000m Row

OLY

3 Position Halting Clean Deadlifts

2 x 3 @ 115#
2 x 3 @ 145#
3 @ 165#

High Hang Power Cleans w/o dip

3 x 2 @ 135#
2 @ 145#
2 @ 165#

Power Cleans

2 x 2 @ 165#
2 x 2 @ 185#
2 @ 205#

Strength

Back Squats

5 @ 135#
5 @ 225#
5 @ 255#
5 @ 285#
5 @ 305#

That’s a 10# PR for my 5 rep squat. Last rep was a struggle.

5 Sets NFT

5 Snatch Presses in a squat hold (45-65-70-75-80#)
20 Sit-ups

Conditioning

E2M 20:00

30s Row

So basically 10x :30/:90. After hitting the start on each interval I tried to keep a 1:25 pace. Was able to stay pretty consistent throughout.

3 Hours Bro

Over to Kevin’s garage for a 3 hour training session tonight.

Warm-up

3:00 Air Dyne

OLY

3 Position Halting Clean Deadlift

2 x 3 @ 135#
3 @ 155#

High Hang Cleans (Power Position, no dip)

5 x 2 @ 135#

These two position pieces really helped my feel. My cleans have felt pretty terrible lately. Even my setup position is feeling better after forcing myself to stay over the bar, but get in a more upright position.

Warmed up the shoulders with 5 x 45# shoulder press, 5 x 45# BTN press, and 5 x 45# split jerks.

Power Clean & Jerk

2 @ 135#
5 x 1 @ 155#
5 x 1 @ 185#

Tried not to go 100% on the jerks because they felt terrible when I did and I don’t need to at these weights. Also worked on slowing down the first pull and pushing the knees out instead of having them cave in on me after the bar gets by them.

Push Presses

3 @ 155#
3 @ 165#
3 @ 175#
3 @ 185#
3 @ 190#
3 @ 195#
3 @ 200#
3 @ 205#

That’s a 20# PR on my 3RM and just 10# under the max I set about 5 weeks ago.

Gymnastics

Alternating Tabata (4 each)

Hollow Rocks
Pull-ups

Did 16-13-12-10 on the pull-ups. Didn’t drop from the bar in the first 2 rounds.

WOD

3 Rounds, Follow the leader style

500m Row
21 KBS (53#)

So we got some rest after completing the KBS each round. Pulled about a 1:46 pace for each 500 and all of the swings were unbroken.