GHD Hanging Bridge – Nick Momrik's Fitness Logs

18:35

Got to the gym around 4:30 to do my own thing.

Warm-up

3 Rounds

10 V-ups
15s GHD Bridge
5 Ring Swings

Gymnastics Strength

50 Strict HSPU

I did a set of 10, 5 sets of 4, and finally 4 sets of 5. Wanted to get in some solid volume

Conditioning

5,000m Row

My goal was to average a 1:52 pace or less. My previous best was a time of 18:58.5 (1:53.8/500m) in July. Managed to beat my goal by 0.5s/500m to come home with a time of 18:35.0. All five of my 1,000m splits averaged under that 1:53.8. I expected the 3rd or 4th to be slower than they were because I was really hurting through those. Very happy with the 23.5 second PR!

It sure is long and shitty sitting on the rower for this distance at speed. At an aerobic pace it has become pretty enjoyable. After rolling around on the ground for about 5 minutes I jumped on the Air Dyne (AD2) for an easy 10:00 to flush out my legs and went 2.49 miles. Then I did a bunch of back mobility stuff and hung on the inversion table a couple of times too. Rest day tomorrow!

Big Triple

Planned to get in the HSPU workout in the garage in the middle of the day, but that didn’t happen, so I did it at the gym. Going to be my last Skill WOD workout so I can rest this shoulder from muscle-ups and pull-ups.

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 Heel Drives
10s Handstand Hold

Mobility: 5 Sets

10s GHD Hanging Stretch

Test Your Max

Kipping Deficit Handstand Push-ups

2 @ 0.5″
2 @ 4.5
2 @ 7
4×6 @ 9 (70% of max)
Max reps at same deficit

Rest was 2:00 between those last 5 working sets. I made it through all the sets of 6 again and got an extra one to make a final set of 6 on the max set. Wore the new Reebok CrossFit Speed TR that were delivered today. The HSPU strip on the heel is really cool.

Much brighter than I expected from the pictures.

Strength Accessory: 3 Sets

8 Seated DB Press (53# KB)
20 Barbell Hollow Rocks

Not really cool with the KB, but the 40# DBs we have at the gym aren’t heavy enough. Hard to get the KB up to your shoulders from the floor in a seated position. Cut it back to 3 rounds instead of 5 so I could join Bryan in some stuff.

Skill

Warmed up snatches with touch-n-go power triples of 45-95-125-135-155 pounds. Felt great!

12:00 EMOM (alt)

3 Power Snatch
10 Pistols

Used 165# for the first 4 sets and it felt really good so I went 175 and then 185! All still touch-n-go too. I’d never even tried 175 before today. Pistols went well and were solid in these new shoes.

Conditioning

6:00 AMRAP

4 Thrusters (115#)
4 Burpee Box Jump Overs

Nasty combo. Quads had a nice burn by the end. Did 7 rounds plus the thrusters and 1 final burpee box over. Rested too much before picking up the bar each round, as usual with me.

Really happy about the new shoes. They are on par with the Nano 5. Looking forward to ordering a pair of the Nike Metcon 2 at the end of the month when they are released.

You’re Kidding Me

Feeling great other than this damn shoulder, so skipping the muscle-ups again this week.

Skill WOD “Be the Master of your Volume” Week 3 Day 2

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 OHS (45#, jerk grip)
10 Bridge Rocks

Adjusted the warm-up again for my shoulder.

Mobility: 5 Sets

10s GHD Hanging Stretch/Bridge

Test Your Max

Dusty (program creator) finally got back to us on if we should scale or not. Said to go with the prescribed 70% deficit even if we have to break up sets a lot. So I went for it today.

2 @ 1.5″
2 @ 3.5
2 @ 6.5
4×6 @ 9
Max @ 9 (5 reps)

Took exactly 2:00 rest between working sets today. Didn’t have high expectations when I couldn’t even get 2 sets of 6 at 7.5″ in the first week. Blew my mind when I got the first set at 9 inches and then got the next 3 too. Almost had a 6th rep in the final (max) set. Still can’t believe it. These really make you focus on your kip, which has probably improved a lot in the previous weeks.

Strength Accessory: 5 Sets

8 Seated DB Press (50#)
20 Barbell Hollow Rocks (45#)

Maxed out my adjustable dumbbells today and finally had to struggle a little bit on these seated presses. Took me just under an hour from start to finish with the warm-up taking a solid 15 minutes or more.

Went to the 4:30 class.

Warm-up

Jumping Jacks
Mountain Climbers
Push-ups
Air Squats

Strength – Push Press

6×45#
6×95
6×125
6×155
6×180
6×195
6×205 (PR)

That beats the 5×198 from about a month ago. Touch-n-go reps until the last 2 sets.

Conditioning

10 Rounds

10 Wall Balls (30#, 10′)
5 Burpees

Yuck! 50% heavier is a big difference. I wouldn’t want to many more than 10 in a row. Finished in 9:48 with all rounds of wall balls unbroken.

5 Rounds

6 Plate Snatches (45#)
6 OH Lunges (alt, 45#)

Went unbroken and never put the plate down. Finished in 2:35.

That’s enough shoulders for one day!

Kipping Deficits

Feeling those lunges from Sunday and probably a little bit of the various squatting yesterday. Left shoulder is still funky. Out in the garage tonight since it was a busy day. Remember to heat the place up first. 🙂

Skill WOD “Be the Master of your Volume” Week 2 Day 2

Skipping the day 1 muscle-ups this week to see if my shoulder improves.

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 Bridge Rocks

The wall walks bother my shoulder going through the middle so I put the bridge rocks in this week.

Mobility: 5 Sets

10s GHD Hanging Stretch/Bridge

Test Your Max

I didn’t feel the need to do a 1RM deficit again and eat up all that time so I did a few warm-up sets and then got right into working sets. These are all kipping handstand push-ups with a deficit.

2@1″
2@4
2@5.75
4×6@6.5
Max @ 6.5 (7 reps)

The prescription is working sets at 70% but I was lower than that last week and still had to decrease to get in the volume. Today I went another inch lower to start, which ends up putting me at 50%. Got all the working sets and an extra rep in that max set. I rested 2:15 between the working sets because I was late catching the clock on the first set so decided to stick with it. Felt much better about that! Here’s my first working set.

Strength Accessory: 5 Sets

8 Seated DB Press (45#)
20 Barbell Hollow Rocks (45#)

I have access to more dumbbell options at home so increased over the 40# I’ve been using. Found out these hollow rocks are indeed holding a barbell. Pretty interesting twist to them.

Conditioning

5 Rounds

25 Push Press (75#)
50 DU

Got this sucker from the “Light” category of the Beyond the Whiteboard Fitness Level workouts. High reps at low weight was a nice challenge for me. Cool combo with push press using a lot of calves, which also comes into play with the jump rope obviously. Then both fatigue the shoulders.

I got the new RPM handles for my jump rope and it came with a bare wire cable, so I figured I’d try it again. Yesterday was the first working trying it out and the result was very disappointing. So today I went back to the old handles that have a coated cable. Like night and day and it doesn’t hurt like a bitch if you miss. I will be swapping cables on those new handles for sure.

I only had 3 misses on dubs. Went 43-7, 8-42, 7-43, and the last two rounds unbroken! I broke up the push presses into 15-10, 2 rounds of 10-8-7, and then 15-10 the final two rounds. Finished in 10:31. I might be feeling that one for a few days.

Shoulder Ow!

My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.

Skill WOD “Be the Master of your Volume” Week 1 Day 2

Warm-up: 3 Rounds for quality

10 Pass-thrus
10 Pass-thrus (under grip)
10 Straddle V-ups
10 Back Extensions
3 Wall Walks
10s Handstand Hold

Mobility: 5 Sets

10s GHD Hanging Stretch

Test Your Max

Find MAX deficit Kipping HSPU

1″
5.25
8.5
10.75
13
Miss 15

At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.

4 sets of 6 kipping at 70% deficit

6 @ 7.5″ (2×45# + 25#)
5 @ 7.5″
6 @ 5.25″ (2×45#)
6 @ 5.25″

Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.

Max reps at same deficit

Managed 6 again @ 5.25 inches. Barely missed a 7th rep.

Strength Accessory: 5 Sets

8 Seated DB Press (40#)
20 Hollow Rocks

Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.

I finished up with Crossover Symmetry Iron Scap before leaving the gym.

I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

8/8 Kroc Rows (50#)

It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.

Conditioning

“Jeremy” – 21-15-9

Overhead Squat (95#)
Burpee

Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.

Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.