Handstand Push-up – Page 17 – Nick Momrik's Fitness Logs

A New Chapter

Warm-up

Crossover Symmetry Activation
2:00 Bottom Squat Hold
2x 30s/30s Couch Stretch
PNF Rack Stretching

Strength

Warmed up with 5×45#, 5×135#, and 3×185# front squats, with a 2 second pause in the hole on the last set.

10:00 EMOM

Odds: 3 Front Squats w/ 2s pause (205#)
Evens: 3 Weighted Pull-ups (44# KB)

I’m terrible with the pauses, so it’s good to work on them. First time doing weighted pull-ups in a really long time.

Accessory

2 Rounds NFT

5 Deficit HSPU
10 Ring Rows

Did the HSPU at a much higher deficit than I’ve ever tried. It was rough. I’ve developed a bad habit of getting my shoulders on the wall for some reason. I need to push my head through at the top.

Conditioning

2-4-6-8-10-8-6-4-2

Goblet Squats (53# KB)
Russian KBS (53# KB)
Burpees

Finished in 6:45, going unbroken on everything.

Blistered Feet

Barefoot on pavement is one of the dumbest things I’ve ever decided to do and it was only about 6 minutes. I hope these blisters heal fast.
blisteres-feet

At Survival Fitness for the 9am class, with a bunch of gauze taped to my feet in case the blisters pop.

Warm-up

Arm Circles
Shoulder Stretching
Shoulder Press
- 10×45#
- 5×95#
- 3×115#

12:00 EMOM

Odds: 3 Shoulder Press (130#)
Evens: 20s Dead Hang + 5 Pull-ups

Felt pretty good on the shoulder presses. Concentrated on active shoulders and a good hollow body position during the dead hangs. Didn’t drop from the bar after the hangs so went right into the pull-ups and did them all kipping.

10:00 EMOM

3 Strict HSPU + 5 Box Jumps (30″)

I had to add an AbMat for the last 5 rounds. First time doing HSPU since coming back to shoulder work though and didn’t have any pain. Plenty of pain on the bottom of my feet during box jumps though.

5:00 EMOM

5 Thrusters (95#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

5 Thrusters (115#)

Rest – 2:00 + whatever is left after reps.

5:00 EMOM

5 Thrusters (125# – 145# for final minute)

I pussed out on the 135# Rx for the last round, so bumped it up on my final round. Wrists are pretty sore after all of this.

60 Day Lifting Challenge – Week 7 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Lifted at Kevin’s at 5 with him and Alex.

I registered for the 2014 CrossFit Games Open. Did you?

Warm-up

Crossover Symmetry Activation
45# Snatch Positions

Muscle Snatch

3×75#
3×85#
3×95#
3×105#
3×110#

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
4x1x170#

Like night and day compared to yesterday. Made everything.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
4x1x215#

Had Kevin watch a lift at the end. I’m going forward out of my dip instead of straight up.

Back Squat

2×205#
2×240#
2×270#
3x2x290#

Gymnastics

5:00 EMOM

5 Strict HSPU

5:00 EMOM (no rest)

3 Strict HSPU

Even though the programming was for 3 the whole way, I was going to do 5 reps for all 10 rounds, but my shoulders were a little fried after lifts. I held a handstand hold for the remainder of the last minute, which was over 50s worth.

Conditioning

Buy-in: 500m Row
6 Rounds
- 5 Pull-ups
- 10 Over the Box Jumps (27″)

Used some of Kevin’s blocks and 27″ was as close as we could get to 24″. I could use the extra work though. 🙂 Did the row in 1:51 and finished everything in 6:37. I’m not sure why, but I was expecting it to take longer. The programming had burpees instead of the box jumps, but I did burpees on Monday, so made the switch. My box jumps could have been cycled faster, but I felt pretty good on that one.

60 Day Lifting Challenge – Week 4 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. I’m up at my parents for a couple of days, so no access to bumpers and a bar. Just fine by me because I could use some rest. Legs are feeling yesterday’s workout. Did some of the CrossFit and ab stuff from other days though.

10:00 EMOM

5 Strict HSPU

It was programmed to do 3, but I knew that would be too easy. 6 Would have been tough to finish, so 5 ended up being perfect.

MAX Band Pulls

Damn, what a burn! I fought to get to 200 and they were really slowing down in the last 30 reps.

5 Rounds

10s Hollow Rock Hold
10s Back Arch Hold
20s Rest

Fun, but I probably could have gone for 15 seconds each.

Complete rest day tomorrow. Merry Xmas!!

Great Lakes Bay Region Throwdown (GLBRT) 5

Today was the 5th area throwdown. I’ve been on the winning team for the 3rd and 4th running, but this one was a little different. It was gym based where each would count their top two teams (each team was made up of 2 men and 2 women) in each event towards their score. Teams could be changed for each event.

We still ended up coming out on top to bring the belt back to Survival Fitness. I was able to compete in each event.

Event 1

6 Rounds

10m Human Wheelbarrows for both pairs on the team
20 Reps (95#, OHS for men, Front squats for women)

Casey and I each did 20 unbroken reps each and then 10/10 in the last round. The gals did 10/10 in the opposite rounds.

Event 2

21-15-9

Snatches (115/75)
Thrusters (115/75)
Cleans (115/75)
Deadlifts (115/75)
HSPU
T2B
Burpees
Air Squats

I did the deadlifts and HSPU each round.

Bonus:
1:00 for each movement, which subtracts from the workout time.

Unbroken set of DU
Pistols
Wall Ball 2-for-1s
MU

I was on MU duty and only managed 3. It’s been months since I last did a MU and my shoulders were shot from the HSPU.

Event 3

It was 4 different maxes for the team. I was put on deadlift. Warmed up with 5×135#, 3×225, 2×315, and 1×405. Knocked out a safe 475# right away and waited until the end of my 3 minutes to go for a PR of 525#. I had it moving no problem, but lost my grip on the left hand and had to let go. Oh well. I realized I forgot to chalk up for those deadlifts, which is the only time I ever use chalk. Probably would have been able to hold on!

My back was pretty lit up after that last deadlift attempt. For some reason after getting out of the shower, my legs are on fire.

After a 2 Month Hiatus

My legs are sore from the 2 days in a row of front squats and my low back is real spicy from a combination of things yesterday. Brent convinced me to do the 10am class today with him. I haven’t been to a class at Survival Fitness in 2 months!

Warm-up

10 Rounds of Tabata Choice

Partner WOD

1 person working at a time

100 C&J (115#)
100 DU
100 Back Squats (115#)
100 Burpees
100 Hang Power Cleans (115#)
200 Bulgarian Split Squats (100 each leg)

Record time, rest 5:00, and continue to bonus rounds.

1:00 MAX HSPU
1:00 MAX Deadlifts (115#)

Rest 1:00

1:00 MAX C2B Pull-ups
1:00 MAX Bench Dips

For each rep completed in the bonus rounds, subtract a second from the recorded time.

We finished the 100s in 33:18. I did 18 HSPU, Brent did 46 deadlifts, I did 19 C2B, and Brent did 51 dips, so our score time would be 31:04. I like these partner workouts with the rest because it turns them into intervals and you push hard for each other. My wind held up pretty good, so my training must be working at keeping my conditioning at an acceptable level.

Three’s Company

Over to Kevin’s garage to train with him and Alex tonight.

Warm-up

5:00 Air Dyne

OLY

Blocks at the knee:
- 2 x 2 Snatch Deadlifts + 2 Power Snatches @ 95#
- 2 Snatch Deadlifts + 2 Power Snatches @ 115#
- 2 Snatch Deadlifts + 2 Power Snatches @ 135#
2 Power Snatches @ 145#
EMOM 5:00 – Power Snatch @ 155#
EMOM 5:00 – Power Snatch @ 165#
EMOM 3:00 – Power Snatch @ 170#

The EMOMs were a little longer because there were 3 of us rotating through each lift. I missed the 2nd one at 170, even though it was OH just fine.

Strength

Pendlay Rows

7 @ 170#
8 @ 185#
8 @ 200#

3 Rounds, paced with 3 of us going

5 Strict HSPU
5 Kipping HSPU
5 C&J @ 135#

The HSPU were on 55# competition plates with an AbMat, so a bit of a deficit. Wanted to get the feel for some touch-n-go C&J for Barbells for Boobs on Saturday.

Back Squats

5 x 3 @ 255# for speed

Conga-line style, so very little rest between sets.

It’s pretty nice having the three of us being so close in a lot of lifts, makes it really easy to cycle through stuff without changing plates all the time. Kevin and Alex were done for the day after this.

Conditioning

5 Rounds

30s Row
1:30 Rest

Would have done 10 if it wasn’t already approaching 2 hours for the session.

For the first 2 intervals I was doing a few short fast pulls to get the erg going. Then for the last 3 I went back to a full pull to start. I think I know which one I’ll be sticking with. Is that consistency or what?

Rapid Fire Squats

Over to Kevin’s garage tonight.

Warm-up

3:00 Air Dyne
10# plate work for shoulder shrugs and some squats holding it out front

OLY

Split Jerks

2 x 75# (also 5×75# shoulder press)
2 x 135#
2 x 155#
2 x 185#
2 x 205#
2 x 2 x 225#

Felt pretty terrible but I still tried to push it. Had 245# on the bar and then on my shoulders but decided to not even try it. The first set of 225# was ugly enough, so I dropped the weight from 245# and did another double with the 225#.

Block Power Cleans @ Knees

3 x 135#
3 x 165#
3 x 195#
2 x 215# (+1 fail when I didn’t even try to get under it)

The lifts at 215# were not so great. I got the bar low on my chest and without a good elbow turnover, so really had to save it. Was hard on my elbows!

Strength

Back Squats

5 x 135#
3 x 205#
3 x 225#
3 x 245#
3 x 255#
10 x 2 x 275# (rapid fire!)

Kevin and I kept going back to back on the 10 doubles with 275#. Our goal was to be all done in less than 10:00 and it was just a couple of seconds over 9:00 total, so under 9 for each of us individually. Wasn’t as hard as I was expecting and would be fun to try it even faster next time with no waiting between sets; go as soon as the other guy racks the bar. These are typically called cluster sets and your body is supposed to think of it as one big set.

4 Sets NFT

10 Reverse Hyper (160#)
5 Deficit Kipping HSPU (AbMat w/ 25# bumper and 55# competition plates stacked up)

I tried to do strict HSPU but could barely get one rep at that height.

WOD

Partner Rowing Intervals

8 x 250m Row
Rest while partner rows

Same rower, so rest during transition time too. I think I got faster as the rounds when on. Definitely started to hit muscle fatigue in my hamstrings and ass in the last interval though, so good place to stop.

Back Home

Good to be back after 10 day away. In at 10am and was there about 2 hours.

Warm-up

3:00 Air Dyne

OLY

5:00 Snatch Positioning (45# training bar)
2:00 E30S – 2 Snatches (95#)
2:00 E30S – 1 Snatch (115#)
4:00 EMOM – 1 Snatch (135#)
4:00 EMOM – 1 Snatch (155#)

I failed because of lack of concentration on my last minute with 155#, but picked it right back up and knocked out the rep. Felt pretty good after not snatching for a week and a half.

Strength

Back Squat

10 x 45#
5 x 135#
5 x 185#
3 x 225#
2 x 255#
2 x 275#
1 x 295#
1 x 305#
5 x 3 x 245#

Could tell I haven’t been squatting. Now I have to pretty much start over getting used to the squat volume.

14:00 EMOM

Odds: 5 Strict Deficit HSPU (15# bumpers)
Evens: 5 Strict Chin-ups

No problem getting any reps.

WOD

10 Rounds

30s Row
30s Rest

Consistent!

Rest 5:00

5 Rounds

30s Row
30s Rest

Picked it up for these last 5 and really pushed. It’s interesting that my s/m were lower on 3 of them.

Recovery

Walked 300m
5:00 Air Dyne

180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

3:00 Air Dyne
Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

115#
125#
130#
135#
140#
145#
150#
155#
160#
165# (Fail)
165#
170#
175#
180# (PR)
185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

5 x 85#
10 Strict Chin-ups
5 x 105#
10 Strict Chin-ups
5 x 115#
10 Strict Chin-ups
5 x 130#
10 Strict Chin-ups

Pendlay Rows

5 x 115#
5 x 135#
5 x 155#
5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

200m Row
30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

Went to the 7pm class.

Warm-up

3 Rounds

1:00 Bottom Squat Hold
15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

5 @ 185#
5 @ 225#
5 @ 225#
5 @ 265#
5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

Deadlifts (225#)
HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

One-arm Snatches (45# DB, alternating)
Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
90s Rest

Good work to improve shoulder strength and stability.