Goblet Squat – Page 5 – Nick Momrik's Fitness Logs

Hugs

Lazy again yesterday. First week of the Thruster Attack that I’m not sore from the Tabata day. Went to the 5:30 class.

Warm-up

3 Sets
- 10 Mountain Climbers
- 10 Air Squats
- OH Banded Stretch
OHS
- 8×45#
- 8×75#

Went close grip on those warm-up OHS.

12:00 EMOM (alt)

8 OHS (95#)
8 T2B

Gymnastics – 5 Sets

10 C2B Pull-ups (5-5)
10 Decline Push-ups (24″)

Conditioning

10:00 AMRAP

4-8-12-16-20-24-28-30

Goblet Squats (20#)
Weighted Box Step-overs (20#, 20″)

Used a medicine ball and never put it down. Finished the full round of 24, then 28 squats and 2 of the step-overs. Talk about a leg pump. Jumped on the Airdyne for 5:00 to flush my legs and went 1.34 miles.

1 Day Remains

My core is sore from the Monday night work. Out in the garage at night. One day of Catalyst OTM left for me after this.

2 Power Clean + 2 Push Jerk

3×45#
2×95
135
165
185
205
5 Sets 215

Combined the two into a complex again, which increases the jerk weight over the %, plus they are harder in the complex. Saves a lot of time though. All TnG cleans.

Stiff-legged Deadlift

5×215#
5×235
5×255
5×275

All sets with a neutral grip and standing on 55# comp plate.

Midline & Accessory

20:00 EMOM (alt)

6 Strict HSPU
8/8 Side Bends (90# landmine)
10 Goblet Squats (90# landmine)
12 Wall Ball Sit-ups (20#)

Happy to get all sets of handstand push-ups unbroken! Using the landmine is not the full weight loaded, but the easiest way to keep track of the load. Doing goblet squats with the landmine attachment is really weird due to the arc of the bar path. Sends your body forward as you come up out of the squat.

Recovery day tomorrow and hopefully will be ready to lift heavy on Friday.

Burpees Again

Went in early before the 5:30 class. Instead of doing the class back squats since I squatted yesterday and my back has been weird, I did day 4 of lifting since it was only two movements.

Power Clean

5x20kg
5×40
3×60
2×75
1×84
5x1x90

Push Jerk

5x20kg
5×40
3×60
2×75
1×81
5x1x86

Then I was ready to jump in with class…

Conditioning

E30S 5:00

6 Burpees

Took me about 12 seconds each set. There have been burpees during the last 4 classes I’ve gone to.

10:00 AMRAP

10 American KBS (53#)
10 KB Deadlift (53#)
10 Push-ups
10 Goblet Squats (53#)

My goal was not to put the kettlebell down, except obviously during the push-ups. I took a split second of rest at the top of the swings and got in some breaths before and after each set of push-ups. Mission accomplished going unbroken and transitioning from one movement straight into the next. Had to really concentrate on holding the KB during the swings from so much sweat. Finished 6 rounds plus 30 reps. Felt the burn on that one!

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.

Vary Your Pull-ups

Morning 8am session in the garage to catch up on some of the Monday programming.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135#)
8/8 Landmine Rows (45-55#)
20s L-hang (supinated grip)

Strength

E3M – 6 Sets

11 Back Squats (185#)
8/8 Landmine Rows (65#)

Yuck! One more week with sets of 12. I’m having to focus less on recruiting the other muscle groups in my squats as it’s starting to become automatic. Noticing a lot more explosiveness out of the hole late in the sets as I fatigue. I really like these rows a lot more than Krocs, which are easier to cheat.

Gymnastics

6 Sets

20s Pull-ups
30s Rest

Did them all with a regular kip and felt like I had a much better rhythm than in the half Cindy last week. Didn’t wear any grips because I need to get these hands conditioned again. My first four sets were 11 unbroken, then 7-2, and 6-3 for 62 total reps. Being forced to do a regular kip instead of always doing butterfly once you can do them is a good reminder to vary your movements.

Rested to catch my breath and then did Crossover Symmetry Plyo.

Went to the 5:30 class at CrossFit Intuition.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

Weightlifting

2 Snatch 3-Position Deadlifts + 2 Snatches + 2 OHS

45#
75#
95#
115#

Snatches

2×135#
2×145#
2×155#
2×165#
2×175#
2×185#
2×195#

All snatches to a full squat. The warm-up complex was done without dropping the bar. Drop and reset after each rep with the doubles. Was programmed for 6 sets so my goal was 185. It was feeling good, so I went for one more set. Huge save on the final rep with the bar way out in front of me on the left side. Shoulder work must be paying off because I never really save anything that heavy and I was able to pull it in, be patient to stabilize it, and stand it up. I think the 185 and 195 are both PRs for a squat double, but I don’t keep track of those that close so not sure.

Gymnastics

Max Diamond Push-ups
2:00 Rest
3 sets
- @ 50% of max
- 2:00 Rest

Got 40 and did drop sets with 20. All reps with chest touching diamond.

Conditioning

10-8-6-4-2 Burpees
400m Run

Did the burpees outside which makes the run a little short. Took me 10:07.

Of course I’m going to ROMWOD. 🙂

Minty

My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

9 RDL (165#)
30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.

Conditioning

6 Rounds

200m Run
15 American Kettlebell Swings (53#)
10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.

In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.

Grinding 20

Went in for the 4:30 class. Did 2 sets of my own warm-up first.

Warm-up

2 Sets
- Tricep Openers (10#)
- 20 Shoulder Taps
Bar Hang/Stretching
3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)
- 20 Mountain Climbers
Romanian Deadlift
- 8×45#
- 8×135#

Unbroken push-ups each round.

Strength

E2M – 5 Sets

8 RDL (165#)

Conditioning

20:00 AMRAP

50 DU
40 Russian KBS (70#)
30 Ball Slams (25#)
20 Burpees
10 Goblet Squats (70#)

Grinder. I did 3 rounds plus the dubs and 4 kettlebell swings. I did the first round of dubs unbroken, then 3-47, and a lot of misses in the next 2 sets. Swings were 24-16 for 2 rounds and then 26-14. Ball slams were 18-12 for 2 rounds and then unbroken in round 3. Tried to keep a slow and steady pace on the burpees. Unbroken on the goblets each time. First round was done in about 5:20, so slowed considerably after that.

I’m Broken

Holy Fuck! My lower body doesn’t work today and my left hip feels like it constantly needs to pop. I forgot what it feels like to take a week away from the weights. Didn’t even think yesterday was that bad. Boy, was I wrong! Needless to say I didn’t feel like leaving the house and having anyone see how I’m walking. :-O Out in the garage around 1:30 again.

Warm-up

5:00 Air Dyne (1.53 miles)
Crossover Symmetry Activation
Shoulder Press
- 5×45#
- 5×75#

Strength

E3M – 5 Sets

10 Shoulder Press (95#)
10 Good Mornings (95#)

Will my upper body be wrecked tomorrow from the same 5×10 that I used for squats yesterday? I was going to do some EMOM split jerks next, but thought better of it. Didn’t feel like moving the car out of the garage and not a smart idea to use the blocks so close to the ride.

Gymnastics

16:00 EMOM (alt)

35s Handstand Hold (facing wall)
25s False Grip Hang (fat bar, holding Fat Gripz, feet on ground)

Conditioning

21-15-9

GHD Sit-up
Goblet Squat (30# MB)

Quick one, done in 3:37. The squats were at a controlled pace with how I’m feeling. Sit-ups were starting to slow down so that was the right amount for today. Finished up with Crossover Symmetry Plyo.

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

5x20kg (muscle snatches, snatch presses, and ohs)
2x3x40
3×50
3×60
3×65
3×70
3×75
1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

9×5
1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

1x60kg
1×70
1×80
1×90
1×100
1×110
1×115
1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

400m Run

Strength

16:00 EMOM (alt)

10 Goblet Squats (70# KB)
10 Ring Push-ups

Conditioning

200m Run
10 Burpees
10 Russian KBS (70#)
200m Run
8 Burpees
8 Russian KBS
200m Run
6 Burpees
6 Russian KBS
200m Run
4 Burpees
4 Russian KBS
200m Run
2 Burpees
2 Russian KBS
200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

Could there be pistols in the open this year? I hope so!

4 Plates

My lats were a little sore this morning. Maybe from the presses or burpees? Don’t remember rowing every making me sore. Was up and to the 9am class.

Warmup

3×10 Reverse Hyper (140#)
Pass thrus
Air Squats
Bottom Squat Hold
Jumping Jacks

Strength – Deadlift

10×45#
6×155#
6×225#
3×265#
3×305#
3×335#
3×365#
3×385#
3×405#

I haven’t had 4 plates on the bar since sometime before May. Felt ok, but didn’t want to push it.

Conditioning

21-15-9 American KBS (53#)
21-15-9 Goblet Squats (53#)
30 DU

Good little burner. I went with American swings today since it wasn’t high reps. Unbroken on the weighted movements, but my dubs were shitty again today. Missed in the first set at 25 and missed 2-3 times in the second set, but got the last one unbroken. Finished in 4:17.

Accessory

5 Sets

10/10 Kroc Rows (70#)
5 Strict C2B Pull-ups

Why do the Kroc rows never seem to get easier? I sweat like a pig during them. Kind of a nasty combo with pull-ups. I’m going to try to do all strict pull-ups during accessory work or even weighted ones.