Dead Hang – Nick Momrik's Fitness Logs

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)

3 Sets

15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)

4 Sets

10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)

4 Sets

8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

100 KBS (53#) + Dead Hang
80 Goblet Lunges (53#) + Bottom Squat Hold
60 Pull-ups + One Arm KB OH Hold (53#)
40 Goblet Squats (35#) + Goblet Squat Hold (35#)
20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

Not Quite 22.3

Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
Dead Hang
7 Thrusters (45#)

Conditioning

21 Pull-ups
42 Double Unders
21 Thrusters (75#)
18 T2B
36 Double Unders
18 Thrusters (75#)
15 C2B Pull-ups
30 Double Unders
15 Thrusters (75#)

I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.

Arms

3 Sets

12 In & Out DB Curls (20#)
12 DB French Press (45#)

Those French presses were hard after all of the thrusters.

3 Sets

8/8 Static DB Curls (20#)
12 Tricep Pulldowns (rope, 49#)

Midline

2 Rounds (50s : 10s)

17 Leg Lifts
64 Bicycles
34 Single Leg Lifts
32 alt V-ups

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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.

Grinding Ten Rounder

My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.

Warmup

3:00 TrueForm Run (0.45 km)
20 PVC Passes
1:00 Dead Hang
3×3 Handstand Kick-ups
10 alt DB Hang C&J (35#)

Conditioning

10 Rounds

14 cal Row
10 alt DB Hang C&J (50#)
8 Burpee over Rower

The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.

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

We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.

I Can (Butter)Fly

My shoulders and abs are kind of sore. Out in the garage at about 10:30.

Warm-up

5:00 SkiErg (1,039m)
2x30s Dead Hang Partner Push
10 Kip Swings

Midline

4 Sets

120′ Uneven Farmer Carry (70 & 45# KBs)
8 Evil Wheels
10/10 Banded Rotations & Holds (blue)

Conditioning

30:00 AMRAP (Partner)

40 Sumo KB Deadlifts (70#)
20 DB Push-up + 2 Rows (40# DBs)
40 DB Lunges (40# DBs)
30 C2B Pull-ups

Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.

So ready for a rest day tomorrow!!

Shoulder Still Not Ready

My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.

Warm-up

2 Rounds

10 cal SkiErg
30s Dead Hang
10 Lunges
10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups

I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.

I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.

Midline

4 Rounds

10 OH Crunches (50# DBs, 2s pause)
30s Sandbag Hold (100#)
7/7 Hip Abducted Evil Wheels
30/30s Side Planks

Took about 17 minutes to do without breaks.

Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

3 Rounds
- 1:00 BikeErg (511-520-532m)
- 30s Dead Hang
- 10 PVC Passes
10 Toe Touches
10 alt DB Hang Snatch (20#)
10 alt DB Hang Snatch (35#)
10 Toe Touches
10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

5 Strict Pull-ups
10 Sumo KB Deadlifts (70#)
10 alt DB Hang Snatch (40#)
10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

12 Half Circle Knee Raises
12 alt Single Leg Lifts (L-sit on parallettes)
24 Plank Hops
12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.

Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (686m)
2 Sets
- 30s Dead Hang
- 10 Air Squats
- 10 Scap Push-ups
- 10 PVC Passes

Conditioning

Partner Workout

100 Ring Dips
5x 12/8 cal BikeErg (standing)
200 Reverse DB Lunges (40# DBs)
5x 12/8 cal BikeErg (standing)
300 Russian KBS (53#)
5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

10 Parallette Shoot Throughs (5# ankle weights)
30/30s Single Leg Balance (5# ankle weights, 70# KB)
20s Hollow Hold (5# ankle weights)
10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

5:00 TrueForm Run (0.76 km)
Crossover Symmetry Activation
2 Sets
- 30s Dead Hang
- 10 Superman
- 15 PVC Passes

Back & Biceps

3 Sets

MAX Strict Pull-ups
2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

10/10 Kroc Row (60# DB)
10 Hammer Curls (30# DBs)

4 Sets

10 Seated Wide Row (104-104-115-115#)
10 Incline Curls (30# DBs)

3 Sets

12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

15 Incline Pullovers (rope, 49-60-65#)
15 EZ Bar Curls (46#)

4 Sets

10 Shrugs (60# DBs)
15s Shrug Hold
1:00 Rest

Midline

E2M – 5 Rounds

14 alt V-ups
14 Leg Lifts
14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

5:00 TrueForm Run (0.85km)
2 Sets
- 30s Dead Hang
- 10 Superman
- Cobra

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 49-49-54-54#)

4 Sets

10 Seated Cable Row (109#)
10/10 Seated Single Arm Cable Row (54#)

4 Sets

10 Lean Back Lat Pulldowns (98#)
10 Reverse Seated BTN Lat Pulldowns (98#)
10 Underhand Lat Pulldowns (98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (49#)
10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

15 @ 35#
12 @ 30
12 @ 25
12 @ 20
20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

20s Bicycles
10s Rest
20s Leg Lifts
10s Rest
20s Crunches (Hands reaching OH)
10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.