Double Under – Page 14 – Nick Momrik's Fitness Logs

Emily

Had some dental surgery on Wednesday, so was on drugs for the last 2 days. Went to the 4:30 class tonight.

Warm-up

400m Run
3 Sets
- 50 Jump Rope
- 15 Double Unders
- 5 T2B
- 10 Air Squats
- 100′ Shuttle Run (50′ out + 50′ back)

“Emily” Hero WOD

10 Rounds

30 Double Unders
15 Pull-ups
30 Air Squats
100m Run
2:00 Rest

I was feeling good, but air squats slowed after the first round or two. Then when I felt a rip in round 7, things fell off the pace. I had to try a finger-tip grip with my left hand and did a bunch of kipping reps instead of butterfly. Was trying everything not to put any pressure on the rip to make it worse. Aso you can see below, there was a big drop off in those rounds. Pull-ups in 3 sets of 5 with a couple of steps of rest felt great otherwise. Finished in 40:42.

30s

It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.

6 Rounds

30s MB Cleans (20#)
30s Rest
30s Ski Erg cals
30s Rest
30s Double Unders
30s Rest
30s Push Press (45#)
30s Rest
30s Lateral Hops
30s Rest

It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.

Almost a Week Off

Haven’t worked up a sweat since Friday when I ran on the treadmill. Had a long travel day on Monday, slept until 11:30 and was exhausted on Tuesday, and spent 11 hours at the golf course yesterday. Went to the 4:30 class today. Over 90° today, so welcome back!

Warm-up

3×10 Reverse Hyper (140#)
Dead Hang
2:00 Double Unders (195)
9:00 EMOM (alt)
- 40′ Bear Crawl
- 100m Run
- 40 Jump Rope + 15 Double Unders

The 2 minute double under test was this week’s challenge at the gym. I got 81, then a couple of quick misses and finally the last 96 unbroken. PR by 4 reps for me.

Strength – Push Press

Supposed to warm-up and then do a 20 minute AMRAP @ 80%, with a maximum of 40 reps.

5×45#
5×95
5×135
4×165
10x2x185
5x4x185

In reality I should use 210 to be Rx, but I haven’t been lifting heavy and pretty much had the entire week+ off weights. I started off with my working sets at slightly faster than EMOM pace and felt fine with doubles. I noticed the rest of class was doing bigger sets and seemed to be pretty light, so I went for it with the sets of 4 at the same pace to finish at roughly the same time as everyone. Those 15 sets took me 13:27 and I think I could have done 10 sets of 4 to get in my reps. I did wear my belt for the working sets. I was soaked with sweat already.

Conditioning

150 DU
50 Sit-ups
800m Run
50 Sit-ups
150 DU

Felt pretty good. Finished in 10:43.

Not More Barbell

The gym programming was doing a whole lot of C&J work today. After pretty much an hour of snatching yesterday I didn’t want to push my luck with so much more barbell work. So I fitnessed in my garage.

Warm-up – 10:00 AMRAP

5/5 DB Shoulder Press (30#)
10 Russian KBS (53#)
10 Sit-ups
10 Step-ups (18”)

Good mix. Get through 5+32.

Strength – Shoulder Press

8×45#
8×75#
8×95#
8×105#

Shoulder was very uncomfortable, so that was enough of that.

Conditioning

20-16-12-8-4 Sandbag Bear Hug Lunge (100#)
50-40-30-20-10 Double Unders

Missed one dub at 39/40! Finished in 5:37.

Done in about 45 minutes today, but it’s been a busy week for work, so that’s good enough.

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.

3 Part Sunday

My back seems pretty much the same. Made it to the gym today though. Programmed something I could do. 🙂

Warm-up

3×10 Reverse Hyper (140#)
Dead Hang

Conditioning

Rested about 10-15 minutes between each workout.

50-40-30-20-10 Double Unders
25-20-15-10-5 HSPU

I went 9-8-8 on the first set of HSPU, which was maybe a little aggressive and caused me to have to rest more the rest of the way. I did the rest in all sets of 5 and really focused on a big kip with my hips to save my shoulders. Finished at 9:14.

25 Rounds

2 Burpees
2 T2B

I’d done this once before, almost 3 years ago in 6:08. Hadn’t looked that up until writing this though. Finished in 6:33 today. Could feel I was going a bit slower due to my back. A lot of hip action in this one.

2 Rounds

25 Push-ups
50 Air Squats
25 American KBS (44#)

Felt like my arms would give out after the HSPU and burpees, so I started conservative with 9-8-8 on the push-ups. The squats bothered my back more than anything else today, so I took them really slow. Kettlebell swings were unbroken both rounds. I stuck to the same sets on my 2nd round of push-ups and probably should have pushed for 2 sets. Finished in 6:34.

Quite a bit of midline work today. Will see how my back feels tonight.

Pulling Out Left

I golfed yesterday, but my back is still not great. I tried to get there early to hit the range, but there was nobody in front of our tee times, so we ended up getting off really early and I had almost no time on the range. I was favoring my back and anticipating jolts of pain, so I kept pulling out of my swing and hitting everything left all round. This morning seems about the same as yesterday, so I pulled out of the club championship this weekend. Bummed! 😦 With a 9am shotgun start both days, my back wouldn’t loosen up that early and it was not fun playing yesterday with the anticipation on every swing.

Today’s workouts for the gym had a bunch of barbell work, which I’m not ready for. So I made some adjustments to yesterday’s programming and hit it out in the garage.

Warm-up

15:00 EMOM (alt)

40s Jump Rope
8 Ring Rows + 8 Push-ups
8/8 Single Arm OH Lunges (35# DB)

I like these longer warm-ups. Really work up a sweat and get in more aerobic work.

Conditioning

7:00 AMRAP

50 Double Unders
15 MB Cleans (20#)

I don’t know if I was favoring my back or what, but missed a lot on my dubs. Had a nice burn on the medicine ball cleans. Finished 4+9.

5:00 Airdyne
3 Rounds
- 1,000m Ski (@ 5k pace)
- 2:00 Airdyne

It was an easy recovery pace on the Airdyne, which was 55-60 RPM for me. I decided on a 2:00/500m pace for the ski erg and kept to it, finishing each 1k in a split second under 4:00. Not an impossible pace for those intervals, but not completely comfortable either. Total time with transitions was 24:25.

Sit & Pull

My back is a little better today, but still not great. Out in the garage around 4pm.

Warm-up – 5 Sets

10 Snatch Shrugs (45#)
15 Air Squats
20 Double Unders

The right shoulder was getting stuck from the work I did yesterday. Air squats didn’t feel very good to start, but loosed up a lot after the first two sets. Did them slow and controlled. Double unders were a bit of a challenge.

Accessory – 5 Sets

10/10 Bottoms Up KB Press (20#)
10/10 Landmine Row (55#)

Stayed light because I didn’t want to stress out my back. So I bumped up the set count instead of 3.

Conditioning

36-24-12 Seated Rope Pull-ups (alternate hands every rep)
30-20-10 KB Snatch (35#, switch arms every 5)

This was the workout programmed at the gym and it looked fun, so I wanted to do a variation of it. It was programmed with 6-4-2 (for men) rope climbs at 15′ so the pull-ups were my substitution. I tried to make sure I did 6 back-to-back before taking rests. Normally would have gone heavier on the snatches, but that was good for today with my back. I only took very short breaks to tighten the screw on my adjustable kettlebell. The original workout had a 12 minute time cap so my scaling worked well, finishing at 8:49.

Midline – 5 Sets

20s Bird Dog
10 Single Leg Glute Bridge
Switch sides…
20s Bird Dog
10 Single Leg Glute Bridge

Expected the bird dogs to be harder. The glute bridges were not the best choice and could feel them in my back more than any of the other movements from the day.

Keep it Unbroken

My back has been tight since the workout yesterday. Had a chiro appointment today. Last one to use up my FSA before we change insurance at work. Glad to be switching to a HSA plan. Went to the 4:30 class.

Warm-up

3×10 Reverse Hyper (140#)
Dead Hang
HS Hold practice
2x
- 20 Jumping Jacks
- 10 Plyo Lunges
- 10 PVC Passes
- 5/5 PVC Around the Worlds
- 10 Toe Touches

10:00 EMOM (alt)

7 OHS (115#)
10 T2B

My shoulders felt solid as fuck on the overhead squats! Thought about bumping it up after 2 rounds but didn’t want to push it with my back. Need to ease back into this stuff. Tried to work on quick cycling with the toes to bars, which were unbroken every set.

Conditioning

25:00 AMRAP

10 Pull-ups
15 American KBS (44#)
20 Step-ups (24″)
25 Double Unders

I had on my grips, but not with my fingers through the holes so I could quickly flip them around out of the way. It worked great again. I did the same during the EMOM. I wasn’t even going to try box jumps for that many reps; I knew my back would blow up if I did. Was able to go unbroken on every movement through the entire workout, even the dubs. Felt better and better as each round progressed and I fell into a pace. Made it through 8 rounds, the pull-ups, swings, and 16 of the step-ups.

Pushing PRs

My legs have been all kinds of sore from the squats on Monday. Had a chiro appointment (trying to use up my FSA balance before switching insurance plans) and then went to the 4:30 class.

Pre Warm-up

Shoulder Stretching
Bottom Squat Hold
3 Sets
- 20 Zeus DU
- 10 OH Shrugs (45#)

I was at the gym plenty early due to the 4:00 appointment so did some stuff before the class warm-up.

Warm-up – 3 Sets

Wrist Stretch
5 Slow Push-ups
5 Ring Rows
5 Air Squats
20 Double Unders
Spiderman Stretch

Strength – Front Squat

10×45#
6×135#
5×185#
4×205#
3×225#
2×245#
1×265#

I belted up for the last two sets. Felt heavy but ok.

Gymnastics – 3 Sets

MAX Strict HSPU
10 C2B Pull-ups

It was programmed as 5-10 reps of each handstand push-ups and pull-ups, but I’ve been wanting to test out my strict HSPU so went for it. Couldn’t believe it when I got 17 reps followed up by 12 in each of the next 2 sets. My previous best was only 11, which I matched last in March of last year so that’s over a 50% improvement!

Conditioning

“Annie”

50-40-30-20-10

Double Unders
Sit-ups

Anchored my feet and used my AbMat cover pad. Missed my very first rep, so just adjusted my time by 2 seconds at the end. 🙂 I missed again in the set of 20, missed to start my final set because my rope was tangled and I was trying to rush it, and then missed again after 5 or 6. So 3 official misses after my restart. Not going to PR like that, but with a 6:06 I was only 13 seconds off my best time.

Practiced a bit more freestanding handstand hold up near the wall.

Realized that’s 9 days in a row of doing something, even though Saturday was only a 45 minute recovery on the AirDyne. Time for a rest day!