Double Under – Page 19 – Nick Momrik's Fitness Logs

Grip It

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3x
- Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
  - 45#
  - 75#
  - 95#
- 10 DU
Squat Snatch
- 3×95#
- 2×115#
- 1×135#

Conditioning

5-4-3-2-1 Squat Snatch (135#)
50-40-30-20-10 DU

Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.

Accessory

20:00 EMOM (alt)

8 Strict Chin-ups
30s Handstand Hold (facing wall)
8 Pendlay Rows (135#)
8/8 Side Bends (70#)

I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.

Grip

400m Farmer’s Carry (pinch plates – 2×25#)

This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.

Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.

On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

5×45#
5×95
5×125
3×150
2×175
1×185
1×200
AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

4 Strict C2B Pull-ups
10 Ring Push-ups
16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

10s Zeus DU
20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

5x20kg
5×60
5×80
3×93
2×109
1×118
1×125
AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

2x20kg
2×40
2×50
60
65
70
75
80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

4x100kg
4×106
2x4x111

Used straps for all 4 sets. Felt easy.

Gymnastics

E30S 5:00

2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

Still Setting Annie PRs

Walked 18 holes of golf today and then got to the gym by 6pm. Warmed up with Crossover Symmetry Activation.

2 Snatch Push Press + 2 OHS

There was a 3 second pause in the bottom of each squat. Might be the most I’ve dropped down to my back with the push presses at 185. I started dropping the overhead squats to the ground with 145 I think because of the time overhead I didn’t want to try it. I put on my belt with 145 or 155 and the rest of those sets. The squats felt good and stable; no risk of dropping any reps.

Tall Power Snatch + OHS

5×45#
5×75
5×105
3×115
3×125
3×135
3×145

Final rep may not have been a power. Previously a squat triple with 145 was a struggle and these are powers plus an overhead squat after standing up. Wore straps starting with 105. So many OHS on this day of the program. Seems to be paying off with overhead stability though.

“Annie”

50-40-30-20-10

DU
Sit-ups (anchored)

Michelle challenged me after she got a 5:48 today. Hadn’t done this one since March so went for it. Couldn’t believe how easy it felt spinning the dubs after using the Zeus rope a few times. Missed once after 9 reps in the set of 20 from lack of concentration, but still managed a 6 second PR with a 5:53. The sit-ups are much easier after all of the GHD work I’ve been doing. I think I could even push the pace more on them. Crazy to think I’m still able to PR this workout after almost 5 years and all the times I’ve done it. Also happy to be able to when I should be out of conditioning shape.

Snatch Deadlifts

5×185#
5×200
5×210
2x5x220

Had a 3 second pause above the knee on the descents. Wore straps for all sets. Heavy with the pauses!

Did Crossover Symmetry Iron Scap before leaving the gym and will do a 19 minute ROMWOD tonight.

Vaughn Week 2

Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.

Shoulder Press

5×45#
5×95
10×115
10×125
8×135
6×145

Wasn’t a cake walk, but I made all of the assigned percentages and reps today.

Front Squat

10×45#
4×135
2×185
2×225
2×245
4x5x265

Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.

Tall Clean

3×45#
3×95
3×135
3×155
3×175
3×195
3×205
3×215

Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.

Clean Lift Off

5×275#
2x5x295
5×305

Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.

Skill

8 Rounds (Reverse Tabata)

10s Zeus DU
20s Rest

Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha

Knocked out a 20 minute ROMWOD in the evening.

Running For Aerobic Capacity

Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.

Aerobic Capacity

1,000m at moderate pace (4:43 target, 4:56.7 actual)
3:00 Rest
400m at fast pace (1:42 target, 1:37.1 actual)
3:00 Rest
700m at moderate pace (3:18 target, 3:13.4 actual)
3:00 Rest
300m at fast pace (1:17 target, 1:11.2 actual)
3:00 Rest
600m at moderate pace (2:50 target, 2:47.6 actual)
3:00 Rest
200m at fast pace (0:51 target, 0:47.5 actual)

I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.

Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4. Did some bottom squat hold but got right into it.

Hang Power Clean + Front Squat

3x20kg
3×40
3×60
3×70
3×75
3×79
3×84
3×87
3×90

Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.

Clean Deadlifts

5x100kg
5×115
6x5x130

The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.

Pause Split Jerks

2x20kg
2×40
2×60
2×70
2×79
2×84
2×89
4x2x93

Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.

Accessory

5 Sets

10/10 Side Bends (53# KB)
20 Hollow Rocks
30 Zeus DU

Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.

I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.

Snatch Day

Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.

Snatch Push Press + 3 OHS (3s pause in bottom)

Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.

Tall Power Snatch + OHS

Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.

Snatch Deadlift (3s pause at knee on descent)

5×135#
5×185
5×200
3x5x210

Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha

Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.

Had a chiropractor appointment at 5 and then went to CrossFit Intuition.

Warm-up

2 Sets

5s of StrongFit Triceps & Biceps Openers (5#)

Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.

Midline & Gymnastics

E2M – 10 Sets

10 GHD Sit-ups
3 Strict Pull-ups

I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.

Conditioning

3 Rounds

30 Zeus DU
10 Burpees

The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.

Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.

Go Fast

Walked 18 holes yesterday and enjoyed the rest day. In to the gym before the 10am class. Had to get some shit done before leaving town to golf.

Pause Back Squats – E3M

10×45#
8×135#
6×185#
3×225#
3×255#
3×275#
3×295#
3×305#

Short one second pause in the hole. Felt really good.

Rowing Sprint

250m Row

The fitness level on BTWB dropped off a good time and started using an interval 250m, which was a really low ranking. I usually do pretty well when I go for a hard row after lifting and today was no exception. I used the sprint rowing start and nearly set a 100m PR in the process. My goal was a sub 1:19/500m pace to beat my 0:39.7 best. Smoked it with a 38.3!! Didn’t expect that. It was less than a year ago when I set a goal of breaking 40 seconds for the first time.

Accessory

I wanted to do some kind of pressing and hadn’t benched in a long time so went by Prilepin’s Chart and combined with the rows.

10 Bench Press (45#)
5 Bench Press (135#)
4/4 Landmine Rows (45#)
5 Bench Press (165#)
4/4 Landmine Rows (60#)
5 Sets
- 5 Bench Press (185#)
- 4/4 Landmine Rows (75#)

Could have gone heavier on the landmine rows. Bench was easy but was enough and based on the chart anyway.

No feels in my left shoulder. 👍🏻 Going to stay away from gymnastics work on the bar for a couple more weeks and then hopefully I should be good to go with all movements again.

Dubbin’

3:00 AMRAP – Double Unders

I planned on 2:00 but was missing so much I went an extra minute. Only got 215 reps compared to 187 I’ve done in 2:00. Horrible.

Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.

Warm-up

3 Sets

150′ Jog in gym
10 Sit-up to Staddle
5 Scap Pull-ups

Strength

5 Sets

6 Pendlay Rows (supinated, 135#)
6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.

Conditioning

10:00 AMRAP

20 Squats (20# MB)
200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

4 Tabata Double Unders
4 Tabata HS Hold
4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.

Midline

75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.

DT Struggles

Legs felt tired last night after the running workout. Felt pretty good this morning though.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (140#)
3 Sets
- 5 Ring Rows
- 5 Clean Thrusters (45#)
- 30 Double Unders

Conditioning

“DT” – 5 Rounds

12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦

Accessory

4 Sets

8 Pendlay Rows (115#)
8 Good Mornings (115#)

Midline

6 Rounds

20s Hollow Rocks
20s Rest
20s L-hang (knees up)
20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.

Deads & Dubs

Yep, my shins are still a little sore today. My shoulders are wrecked from about 200 burpees in the last two days, so didn’t feel up for doing “Helen” at Intuition. Worked out in the garage at lunch time.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (8#)
- 250m Ski Erg
10 Deadlifts (45#)
20 DU
5 Deadlifts (135#)
20 DU
5 Deadlifts (225#)
20 DU

Conditioning

Felt like doing some double unders, so found this from the BTWB Fitness Level workouts in the Heavy category.

3 Rounds

10 Deadlifts (275#)
50 Double Unders

Goal was unbroken deadlifts and there really wasn’t any though of stopping. Those went smooth. Missed at 44 dubs in the first round, unbroken 2nd round, and then heart rate was getting up there, which let to 2 misses in the final round. Finished in 3:31, which was good for a ranking of 95 on BTWB. Definitely one that falls in with my strengths.

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Accessory

E3M – 6 Sets

6/6 Landmine Rows (75#)
10 Weighted GHDs (20#)

Conditioning Part 2

500m Ski Erg

Wanted something quick and this fit. Hadn’t really ever done it other than during some intervals for a 1:45. I quickly fell into a 1:34-1:36 / 500m pace and held there. Tried to go faster in the final 200m but couldn’t seem to get that pace to drop. Finished in 1:35.3, which ranked as a 91 on BTWB.

I tend to procrastinate a lot when I workout solo in the garage. I don’t know how people do it all the time. I wouldn’t get anything accomplished if I didn’t go to the gym with other people.