Handstand Push-up – Page 13 – Nick Momrik's Fitness Logs

Home For Less Than A Day

Drove back home this morning. Got some things done and got to the gym before 6pm.

Back Squat

10×45#
4×155
4×205
2×245
2×285
2×315
2×325
2×335

Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.

Shoulder Press

10×45#
6×75
4×95
2×115
2×135
2×152.5
2×162.5
2×170
1×180 (PR)

Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.

Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.

Open 15.4 – 8:00 AMRAP

3 handstand push-ups
3 cleans (185#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
…

I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though. I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.

I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.

Midline

5 Sets

12 Weighted GHD Sit-ups (20#)

Might be time to go heavier.

Flying out to the CrossFit Games in the morning!

A Lot of Dubs

Really didn’t want to get up after being out late for drinks, but wanted to get in my workout with a bunch of stuff to take care of at work the rest of the day. Made it to 9am though.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 PVC pass thrus
- 10 Russian KBS (44#)
- 10 Hollow Rocks
- 10 Supermans

Strength

5 Sets

12 DB Bench Press (40#)
5 Strict HSPU

Could tell I haven’t done handstand push-ups in a few weeks.

Conditioning

Buy-in: 200 DU
10 Rounds
- 15 Air squats
- 10 Push-ups
Cash-out: 200 DU

Started with 91 unbroken I think. Took me just under 2:30 for that first set of dubs. All air squat sets were controlled and unbroken, making sure to hit full range of motion. I 8 sets of quick 5-5 push-ups and then finished with 2 unbroken sets. Moved on to double unders before the 10 minute mark and finished at 12:37. I know I started with a set of 50 and finished with 4 sets of 20, with whatever else sprinkled in the middle. Shoulders were really burning at that point so sets of 20 was all I could handle. We were going to run 600m but adjusted with the rain.

Midline

60 Side Bends (44#)

I did 10 per side and swapped sides without stopping until I was done. Little extra oblique work while a few people finished up the workout.

I’ll do some ROMWOD tonight.

16.4

Was feeling pretty good about this one when it was announced. I’m fine with deadlifts, have grown to enjoy wall balls a bit, and I’ll take a rower any day.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3:00 Air Dyne
3×10 GHD Heel Drives
Deadlifts
- 10×45#
- 5×135
- 5×185
Bar Hang

CrossFit Open Workout 16.4

13:00 AMRAP

55 Deadlifts (225#)
55 Wall Balls (20#, 10′)
55 Row (calories)
55 Handstand Push-ups

split-to-cals My plan was:

Start with 10s on deadlift with 15 seconds rest. Decrease if it got bad.
Do 5 sets of 11 wall balls with 10 seconds of rest so it was similar to a Tabata.
Hit about a 1,200 cal/hr pace on the rower.
Doubles on HSPU.

I was really expecting the deadlifts to be a lot worse. I stuck to the plan and ended up with 4 sets of 10, then 8-7 to finish. Wall balls were right on plan as well with no problem. I felt more comfortable at 1,100 on the rower and kicked it in for the last 5 calories. Did 6 or so doubles on the wall and was feeling good so did a couple of triples. Then tried to do some quick singles or maybe even some doubles towards the end. Never failed a handstand push-up until the very last one I was trying to get in to beat the clock. I ended up with 27 handstand push-ups for a total rep count of 192 and a tiebreak time of 8:34. So much time to do the HSPU!!

Looking back I really think I over-paced this one. I could have gotten away with 10 second rests on the deadlifts and maybe 3 sets of 15 plus a set of 10 wall balls. I should have pushed the row to be a little uncomfortable too and got up on the wall quicker. I realistically think I could have been off the rower in under 8:00, which would give me another 2-4 HSPU probably. I really expected those deadlifts to get me a lot worse or the wall balls to add up after the deadlifts, but I didn’t have a problem with either one.

I was hoping to average 3:00 for the first 3 movements and had no trouble beating that. My rep goal was 185-195, which was in the 80-90 percentile from the early scoring, so I’m not disappointed at all. You just learn a lot the first time you do a workout. I’m already thinking next year I might just commit to doing every workout twice for a change and an interesting challenge. If they do introduce a 35-39 Masters division it would be fun to see how I rank with full effort and redoing workouts too. Don’t get me wrong, I don’t think I have to worry about making it into the Masters Qualifier. I’m far from that level.

One more workout this year!

Every 80

Was at the gym early to judge a 16.2. Feeling rested.

Warm-up

Bottom squat hold
Crossover Symmetry Activation
Thrusters (45#)

Go Fast

Every 1:20 – 10 Sets

6 Thrusters (95#)
6 Burpees over the Bar

Didn’t look at the clock until the last set or two. At that point it was taking 24-25 seconds. Smacked myself in the head puling the bar down to the front rack in one of the early sets. No blood, but it is swollen with a little bump there.

Strength/Skill

10:00 EMOM (alt)

8 Weighted Pistols (26# KB)
12 T2B

The pistols weren’t easy after 60 thrusters. Did all 5 sets of toes to bar unbroken.

4 Rounds

30s Pike HSPU (30″ box)
30s Rest
30s DU
30s Rest

Those handstand push-ups were harder than I expected. Got 12 for 2 rounds and 10 for 2. Went unbroken on dubs each round for 53-55-55-56.

Gymnastics

5 Sets

15 Stalder Leg Lifts (1×11″, 4×13″)
5 Ring Swings

That extra increase really made the lifts a lot harder.

An Inch An Hour

Another storm rolling through today and it’s really dumping on us. Worked out in the garage around 2:30. Warmed up with Crossover Symmetry Activation and then I started a running clock…

Gymnastics Strength

@ 0:00

Strict Handstand Push-ups

MAX Set
2:00 Rest
5 Sets
- 50+% of MAX
- 2:00 Rest

I got 11, which ties my PR, so used 6 for my other sets.

Conditioning

@ 15:00

50 Burpees

Didn’t look at the clock until I was done. Took me 2:18, beating my old PR by 11 seconds.

@ 25:00

30-20-10

Dumbbell Snatch (50#, alternated every 5 reps)
Ring Push-ups

Finished in 6:36.

Midline

@ 35:00

50 GHD Sit-ups

I could feel my mid back locking up right away in the first 10 reps. Over-extended some in the HSPU resulted in this. So I had to adjust to more of a straight-back sit-up using my abs instead of forcing my knees closed and using my hip flexors. A lot of short breaks too. Still timed it at 3:40, but not worth using as any gauge of any kind.

Time to clear the driveway again!

Before the Storm

Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
400m Run
Push Press
- 5×45#
- 5×95
- 5×115
- 5×135

Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.

Strength

12:00 EMOM (alt)

5 Push Press (155#)
10 Wall Balls (30#, 10′)

Not bad.

Conditioning

6 Rounds

8 Plate Snatches (45#)
8 OH Walking Lunges (45#)
16 Sit-ups

Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.

Gymnasty

Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.

5 Sets

5 Ring Swings
5 Strict HSPU

I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.

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!

Moving Day

Big class today!

2016-01-13-class

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
30 Jumping Jacks
Back Squats
- 6×45#
- 6×135#
- 3×225#

Strength

12:00 EMOM (alt)

3 Back Squats (255#)
6 Strict HSPU

Didn’t think I’d be able to get ever set of the handstand push-ups but did without trouble.

Conditioning

24:00 AMRAP (w/ partner)

100 OH Lunges (45#)
100 Plate Snatches (45#)
100 MB Sit-ups (30#, passing between)

We cruised along. Got through 2 rounds, the lunges, and 12 of the snatches. 712 reps!

Time to go help Bryan move.

Super Shoulders

Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

6×45#
6×75
6×95
6×115
6×125
6×135
6×142.5
6×147.5 (PR)

I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.

Conditioning

Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.

6:00 AMRAP

4 HSPU
6 Alternating DB Snatch (50#)
4 Weighted Pistols (30#)

Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.

5 Rounds

10 Ring Swings
10 Ball Slams (30#)
10 Weighted GHD Sit-ups (15#)

Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.

Inverted

Why not hit the shoulders a little more after all of the rest?

3 Sets

0:45 HS Hold (facing wall)
1:30 Rest

A Squat PR!

Went in early so I could start squatting before the 4:30 class so I’d have more time.

Warm-up

2 Rounds

Bottom Squat Hold
10 Reverse Hyper (210#)
20 Walking Lunges

Strength – Front Squat

5×45#
5×135
5×205
3×245
2×275
2×295
1×315
1×330 (PR)
1×345 (PR)

Finally a squat PR! That was definitely all I had because I was damn near at a complete stop in the middle, or at least it felt like it to me. PR by 25#.

Conditioning

4 Rounds

3 Handstand Push-ups
5 Overhead Squats (135#)
10 Deadlifts (135#)

This triplet really lit up the low back. All unbroken. Finished in 3:41.

Accessory

E40S – 5 Sets

10 Push-ups

E40S – 5 Sets

10 Push-ups
10 Air Squats

Was supposed to be 30 seconds but the clock was messed up so we got the extra 10. Was going easy so I added the air squats in the last 5 rounds. Every set was unbroken.