Hand Release Push-up – Page 5 – Nick Momrik's Fitness Logs

Core Stability Prehab/Rehab

The doctor thinks I might be suffering from allergies and some bronchitis, so I got an antibiotic, an inhaler (well, I should be able to get this tomorrow), and started taking an allergy pill. I was out in the garage during lunch.

Year of the Engine – Polarized

24:00 Airdyne

** Endurance pace with 7s sprint @ 5, 10, 15, 20

My legs were definitely tired from yesterday and my quads are starting to get sore. I did 665 calories and 14.02 km.

Went to the 4pm class.

Warm-up

300m Row
2 Rounds
- 10 PVC Pass throughs
- Front rack stretch (both arms)
- 8 KB Swings (35#)
- 5 HR Push-ups
C&J
- 5×45#
- 5×95

Conditioning

E4M – 5 Rounds

5 Power C&J (135-155-175-195-215#)
400m Run

The percentages were set at 50, 60, 65, 70, and 75. These numbers I picked would be pretty spot on based off of all-time max, so it felt good to hit them in this. I did all singles and wore my belt for the last 3 sets. Each round took 10-15 seconds longer than the previous one, which I thought was pretty good. I think my first round was around 2:10 and the last one was around 2:50.

10-20-30-40-50

Russian KB Swings (53#)
Push-Ups

It was programmed with Americans, but I did Russian swings and was able to go unbroken on all of them. I’ve done over 350 swings in the last 3 days! I did 10 unbroken push-ups to start and then all sets of 5 through 15 (maybe) of the 50 when I started doing mostly triples. Finished in 9:36.

Midline

5-3-1 of each movement with 10 second holds

Curl-up
Side Plank
Bird Dog

I read a good article about core stability for low back issues this weekend so I am going to start doing their recommendations and see if it makes a difference for me.

Triple EMOM

I’m sore in my chest and lats from the 100 toes to bars on Tuesday. Went for a run at 11am.

Year of the Engine – Endurance

45:00 Run

I went 4.04 miles and was in zone 2 nearly the entire time other than the start. I should probably pick up the pace and try to get at least half of the time in zone 3.

Went to the 4pm class.

Warm-up

300m Row
2 Rounds
- 10 Strict Pull-ups
- 15 HR Push-ups
- 20 Air Squats
Power Cleans
- 4×45#
- 3×95
- 3×135

My legs felt tired from the run when I was doing those air squats.

Conditioning

10:00 EMOM (alt)
- 15 cal Row
- 3 Power Cleans (increasing weight)
3:00 Rest
10:00 EMOM (alt)
- 15 cal Assault Bike
- 3 Bench Press (increasing weight)
3:00 Rest
10:00 EMOM (alt)
- 60 Double Unders
- Max Russian KB Swings (32kg)

It worked out perfectly for me to use the same loading for both the power cleans and the bench presses. I did 165-185-205-215-225#. I missed once during every set of double unders between 12 and 20 reps, then finished the rest unbroken. Weird. My arms were so sweaty, making it hard to hold on to that heavier kettlebell. I did 27-20-20-20-28 reps.

The first two EMOMs weren’t that bad because you got significant rest. The third was a doozy though.

Brutal Twos

On Friday I woke up early to beat the heat and teed off by 8am, walking 18 holes. Yesterday I drove back to Saginaw. When I got home the heat index was 96 and rising! Due to the heat and I don’t really take many true rest days in the summer (I walk 5-6 miles on the golf course of my “rest” days) I decided not to exercise. WHOOP said I still wasn’t recovered this morning and I didn’t get enough. Went to open gym at 10am.

No B.S. Bench Press

10×45#
5×95
5×135
5×165
5×195
5×215
3x5x235
12×215 (MAX)

Nice to have a spotter for a true max rep set. Beat my previous best, which was 9.

Conditioning

3 Cycles – E3M (2:00 cap on each section)

5 Rounds
- 2 Strict Pull-ups
- 4 Hand Release Push-ups
- 6 Lunges
15/10 cal Echo Bike + 30 Wall Balls (20#, 10′)
AMRAP Burpee Box Get Overs (48/40″)

On the 3rd cycle, I got the final lunge done just after the 2:00 buzzer rang. The bike and wall ball combo was the worst. I had a good pace on the first round of bike, but after that cruised. Was able to do 30 unbroken wall balls for the first two, but couldn’t hold on and only managed 12-13 for the 3rd round. I did 15-13-14 burpee box get overs. Pretty brutal workout with the humidity.

After mowing the lawn in the evening (still 80+ out) and having a low WHOOP recovery score for 2 days I decided not to do rowing intervals.

Jump the Wall

My shins are sore from those broad jumps the other day. Every time I say I should do them more often. On Sunday after a boat ride, some kind of allergies started to kick in and my nose won’t stop running. I suffered through it to walk 18 holes of golf yesterday, took a nap after lunch, and sleep about 10 hours last night. I’m still not over it today.

Year of the Engine – Mixed Polarized

Since I don’t have a machine for the regular polarized workouts I adjusted one of the FireWOD workouts to fit.

5 Rounds

800m Run
15 Box Jumps (24″)
15 Hand Release Push-ups

I wore my Garmin watch so I could easily do 400m out and back as well as use the lap timer for rounds. My round splits were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. Thrilled my times were so consistent and wish I could pace runs faster. As you can see in the graph, my heart rate was coming down during the running.

10×10 Unbroken

Walked 18 holes on the golf course yesterday and my calf wasn’t an issue. Today it feels even better. Out in the garage at noon.

Year of the Engine – Polarized

24:00 Airdyne

**Endurance pace with sprints for 7 seconds @ 5:00, 10, 15, 20 and recover to endurance

Went 700 calories and 14.37 km. I finally switched the units on my Airdyne over to kilometers, which should give me more distance precision. Less than 6 months through 2019 and I’ve already put more distance on my bike than any other year.

Went to the 4pm class.

Warm-up

3 Sets
- 10 Reverse Hypers (140#)
500m Row
Tabata
- Good mornings (PVC)
- PVC Passes
- 15 Hand Release Push-ups
- Jumping Jacks

I started to head out for a 400m run but only made it a few steps. My calf was having none of that. The jumping jacks weren’t great either.

Conditioning

2 Cycles

5:00 EMOM
- 15 cal Row
5:00 EMOM
- 10 Sumo KB Deadlifts (88#)
5:00 EMOM
- 10 HSPU

My average pace on the rower was around 1,700 cal/hr and it was taking me 28-32 seconds to finish. Regular 225# deadlifts were programmed, but I’m not going crazy with my back. I figured I’d see how long I could stay unbroken on the handstand push-ups and I made every set! They slowed down over time, but it wasn’t really a struggle. I didn’t expect that for 100 reps.

Push-up Intervals

I got some solid sleep again and my back is feeling better. Still up in Rogers City, so I got in a workout around 11am.

Gymnastics Strength

15:00 EMOM

10 Hand Release Push-ups

Wanted some volume and larger set work, so this did the job. Was able to keep the same 11-12 second pace through every set.

Year of the Engine – Interval

6 Rounds

3:00 Airdyne
2:00 Rest

Kept my pace at 85 RPM and got a total of 682 calories with intervals of about 2,028 – 2,012 – 2,028 – 2,012 – 2,028 – 2,028 meters.

Bench Speed

My back and calf are still bothering me today. Out in the garage at 11.

Year of the Engine – Polarized

24:00 Airdyne

** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.

I got 693 cals and 8.91 miles (14,339m).

Went to the 4pm class.

Warm-up

3 Sets

10 Reverse Hypers (140#)

3 Rounds

35s Assault Bike
7 Hand Release Push-ups
6 Ring Rows

Bench Press

10×45#
10×95#

Conditioning

10 Rounds

10 Bench Press (135#)
5 Strict Pull-Ups
5 Pull-Ups
15 cal Assault Bike
1:30 Rest

There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.

The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.

That was a good one and I didn’t have to scale anything for my current injuries.

Midline

4 Rounds

40 Russian Twists (44# KB)
20 Sit-ups

I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.

Left Calf Issue

Kind of surprised I didn’t feel rougher from Sunday’s barbell carry. Still need to get to bed earlier though. My back seems a little tight from all of the bending over while trimming bushes last night. Shortly after noon I pulled the rower out to the back patio.

Year of the Engine – Interval

5 Rounds

4:00 Row
1:00 Rest

My goal pace was 1:49/500m. Went 1,102 – 1,101 – 1,102 – 1,102 – 1,102 meters.

2019-06-11-row

Went to the 4pm class.

Warm-up

3 Sets

10 Reverse Hypers (140#)

3 Rounds

30s Assault Bike
30s Rest

3 Rounds

5 Strict Pull-ups
10 Hand Release Push-ups
10 PVC Passes

Push Jerks

5×45#
5×95#

Conditioning

5:00 AMRAP
- 100 Double Unders
- 20 Burpees
5:00 AMRAP
- 5 Push Jerks (135#)
- 10 Pull-ups
2:00 Rest
5:00 AMRAP
- 100 Double Unders
- 20 Burpees
5:00 AMRAP
- 5 Push Jerks (155#)
- 8 C2B Pull-ups
2:00 Rest
5:00 AMRAP
- 100 Double Unders
- 20 Burpees
5:00 AMRAP
- 5 Push Jerks (185#)
- 3 Muscle-ups

In the first AMRAP I got through 1+114. In the second AMRAP I did 2×5 for every round of pull-ups, getting 4+13. In the third AMRAP near the end of the second set of dubs, my left calf area started to feel weird. I made it through 1+108. In the fourth AMRAP I wanted to stick to sets of 4 chest to bars. In my second set of push jerks, my left calf gave out, so I modified the rest of the workout. I ended up doing 1 full round, 3 push jerks, and then 6×4 C2B. For the fifth AMRAP I did burpees the entire time, which was horrible. I got 63 reps. Finally to finish out in the sixth AMRAP, I did sets of 3 muscle-ups and got through 6 sets.

The muscle-ups felt good considering it was after 25 minutes of work with both types of pull-ups and I hadn’t done any on the rings since the Open because of my right shoulder. Was never really in danger of missing any, though the dip was getting hard. I wore grips for the pull-ups and C2B and then thought I might rip during the last few sets of muscle-ups because I wasn’t wearing grips. I never wear grips for the rings, but this workout was a different beast. I did 48 pull-ups, 32 chest to bar pull-ups, and 18 muscle-ups. Great gymnastics volume for one workout. Oh yeah and how could I forget 125 burpees!

I really hope I didn’t do anything serious to my leg. If I can walk and swing my plan is to golf the next two days.

I also mowed the lawn and then noticed it was my highest stain day on WHOOP, already at 8pm.

No B.S.

Yesterday I walked 18 holes on the golf course and was pretty tired from being up late the night before to see Dark Phoenix. Didn’t get enough sleep last night either, but feeling pretty good. Out in the garage to start close to 10:30.

Year of the Engine – Interval

15 Rounds

30s Row
1:00 Rest

Started at 1:32/500m and wanted to see how it went. Felt right, so I stuck to that pace. Definitely a tight back as I got deeper into the intervals, which meant I couldn’t get out of the gate as quick as I normally would and then had to catch up to the pace I wanted. I got 163-164 meters every round.

Strength

Bench Press

5×45#
5×95
5×135
5×165
5×195
4x5x215
Max 215 (8)

I’m starting up a cycle (probably two) of the No B.S. Bench Press Program, which has always worked really well. My goal is to bench 300 pounds before I turn 40 at the end of the year. Two weeks ago I matched the 5×245 I did a few weeks before hitting a 290 PR, so I should be pretty close.

The weight felt a little heavy as I worked up and the working sets were a struggle. Maybe I’m fatigued from benching in the workout on Thursday. Was able to get 8 reps on the max set, when it was feeling like 5 or 6 might be today’s limit. Even with the spotter arms I still like to stay away from failure when I’m lifting alone, so 1-2 more reps isn’t out of the question.

Photo Jun 8, 2019 at 112431 AM

Conditioning

12:00 AMRAP

4 Strict C2B Chin-ups (fat bar)
8 Box Jumps Overs (27″)
12 Hand Release Push-ups
16 Reverse Lunges

Good little workout where I was able to get right in to the next movement and keep a steady pace through the entire workout. I got 6 rounds, the chin-ups, and 2 box jumps.

Too Many Singles

I hoped to get out for an early run, but it was raining. At around 11:15 it brightened up, birds started to chirp, and radar showed a window in the weather, so I hit the pavement.

Year of the Engine – Endurance

24:00 Run

I mapped out a loop that ended up being 2.55 miles and took me 24:30. My focus for the run was on my stride rate, which was a lot more consistent than usual (often drops to 155-160 with an average in the low 160s) and must have helped with my pace. I’ll have to concentrate on my stride more often and would like to get it up to 180.

I rested and took my time setting everything up, so it was just over 30 minutes after the run when I got started on the workout.

Conditioning

30 Strict HSPU
40 Box Jumps (24″)
30 Bench Press (135#)
40 Goblet Lunges (53#)
20 Strict HSPU
30 Box Jumps (24″)
20 Bench Press (135#)
30 Goblet Lunges (53#)

I went in to this workout planning to do 40-30 on every movement with the option for a third round of 20. That quickly changed when I went 5-5-3-singles and took five minutes to do 30 strict handstand push-ups! The next time around I did 2-2-2-singles, taking four minutes to knock out 20 reps. I recently felt good doing two rounds of 5×5 strict in a partner workout, so I never expected to drag behind the struggle bus like this. Either my shoulders are wiped out from yesterday or using plates and an AbMat is a lot harder than the big gymnastics mat at the gym. Box jumps were fine and mostly a rest before pressing again. I felt weak on the bench as well and did all sets of fives. I split the 40 lunges in half because I felt like I was fatiguing my triceps by holding the kettlebell and did the 30 unbroken. Finished in 21:42 with 9:00 spent on HSPU.

Test

100 Hand Release Push-ups

For some reason at 6:30pm I got the bright idea to test some push-ups after all of the pressing I’ve done in the last two days. I haven’t been able to beat my 5:04 PR on this from 2013, though I did 5:18 and 5:08 in 2017.

Some quick math told me five reps every 15 seconds would get sub five minutes, so that was my plan of attack. I did 5 reps and rested until the my 15 seconds was up. Rinse and repeat. It felt great through 50 reps. I could feel the fatigue kicking in as I got through 60 and by 70 I was barely making it in time. After that I knew I couldn’t keep up the fives any longer, so I resorted to whatever I could manage until it was singles. Finished in 5:14, so with all of the reps done yesterday and today I’m confident I can break that barrier soon.