Handstand Push-up – Page 9 – Nick Momrik's Fitness Logs

18.4 / Diane

Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.

Warm-up

Bottom Squat Hold
PVC Passes
5 Inchworms
5 Sumo Inchworms
High Knee Walk
Butt Kick Walk
5 Shoulder Press (45#)
10 Deadlifts (45#)
2×5 Deadlifts (135#)
2×5 Deadlifts (185#)
2×2 Deadlifts (225#)
HSPU

CrossFit Game Open Workout 18.4

In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.

21 Deadlifts (225#)
21 HSPU
15 Deadlifts (225#)
15 HSPU
9 Deadlifts (225#)
9 HSPU
21 Deadlifts (315#)
2 Handstand Walks (25′ in 5′ sections)
15 Deadlifts (315#)
2 Handstand Walks (25′)
9 Deadlifts (315#)
2 Handstand Walks (25′)

On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.

I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.

I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.

Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.

12:00 EMOM (alt)

Row
Battle Ropes
Russian KBS (53#)
Sit-ups

Didn’t count my reps.

Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

HSPU
Box Jumps (24″)

Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.

Warmed up Pendlay rows with 8×45#.

4 Sets

6 Evil Wheels
8 Pendlay Rows (115#)

Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.

E30S 10:00 (alt)

5 Burpees
2 Back Squats (205#)

Maybe should have used 225#, but didn’t want to push it.

Jump and Push

Felt roughed up when I woke up on Monday. It could be my lack of sleep lately. I need to stop staying up so late. Tuesday I was just tired from the sleep thing so I rested again. Get to bed earlier last night, but still later than I wanted. Went to the 4:30 class today.

Warm-up

5 Sets

4 Tall Cleans
4 Hang Power Cleans
50 Jump Rope
10 DU

Used 45-45-75-95-115. Then warmed up with power clean doubles at 135-165-185.

Weightlifting

12:00 EMOM

1 Power Clean

Every 2 minutes I increased weight, so it was 205-215-225-235-245-255.

Conditioning

24:00 EMOM (alt)

30s DU
30s HSPU
30s Box Jumps (30″)
30s Push-ups

The thirty seconds of rest was nice to let me keep putting up good numbers and gave me time to record my scores after everything. Never missed a double under and never came off the wall on handstand push-ups. I got into a nice rhythm with step down, step down + back, step in, and jump on the box. Push-ups were mostly in 3 decreasing sets.

Other Struggle

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

250m Row cals
6 Strict Pull-ups
3 Push Presses (45#)
2 Push Jerks (45#)
1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

95#
135
165
185
10:00 EMOM
- 5 rounds @ 205#
- 5 rounds @ 225#

Conditioning

3 Rounds

12 HSPU
21 Pull-ups
21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

10 Alternating Push-up Shoulder Tap (2 count hold)
10 Alternating Thoracic Extension Rotation (2 count hold)
20s Table Top Hold

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.

Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

10 Alternating Kossacks
10 Reverse Lunges
10 Jumping Lunges

Workout – 3 Rounds

10/10 KB Kossacks (35#)
10 Jumping Lunges

Conditioning

20:00 AMRAP

10 Burpees
10 Power Snatches (75#)
10 HSPU
10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

15s Plank
15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.

Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

5 Scap Pull-ups
5 Bar Taps
10 Supinated Pendlay Rows (95#)
20 Lateral Bar Hops

Some light movement prep for the workout.

Conditioning

I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.

“Cindy on Roids” – 20:00 AMRAP

5 Bar Muscle-ups
10 Handstand Push-ups
15 Squat Box Jumps (20″)

I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.

For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.

Midline

2 Rounds of 45s/15s

Leg raises
Sit-ups
Bicycles
Flutter kicks
Plank

Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.

Active Life – Back Max

3 Rounds

20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!

Wrists Not Shoulders

In at noon.

Warm-up

Bottom Squat Hold
PVC Passes
5 OHS (45#)
5 Shoulder Press (45#)

Conditioning

21-15-9

HSPU
OHS (95#)

Wanted to do this first so the front rack wouldn’t fatigue the shoulders more. I was really expecting this to be worse on my shoulders, but it was my wrists that hurt when I was done. I did 11-5-5 and 12-9 in round 1, then 5-5-5 and 9-6 in round 2, and unbroken sets of 9 for both movements to finish in 6:42. I definitely could have pushed the handstand push-ups more because I wasn’t risking failure at the end even with the set of 9. When I’m confident in my back I’ll have to give Diane a try because I’ve never done the full 21-15-9.

Strength – Front Rack Lunges

10×95#
10×115
10×135
10×155
10×165

Don’t remember the last time I did these.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

I just didn’t have it today. Maybe the previous stuff fatigued my core. In the 3rd round I broke once after 5 tuck-ups and then in the last round I broke after v-ups and after 6 tuck-ups. Still set my best time by 3 seconds with 6:16 though.

More Unbroken This Time

Rested yesterday and did some demolition work in the basement. First time at the gym all week!

Warm-up

Dead Hang
Power Snatch
- 5×45#
- 5×75
- 5×95
- 5×115

Conditioning

5 Cycles

4 Snatches (135#)
4 Bar Muscle-ups
3 Snatches
3 Bar Muscle-ups
2:00 Rest

I did the 4 snatches unbroken each round and singles for the set of 3. I was stringing together the muscle-ups in the first to rounds, but started to feel some pulling on one of my calluses so I switched to singles. My rounds were 1:17, 1:15, 1:53, 1:54, and 1:47.

Accessory – 2 Sets

MAX Strict HSPU
200m Suitcase Carry (62#)

I fell off the wall after 11 and probable could have done at least 1 or 2 more. Got 11 the second attempt too. I switched hands at the halfway point on both carries.

Midline – 4 Sets

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

Today was my second time trying this and I did much better. Got through 2 sets unbroken and didn’t increase the rest at all. On the 3rd set I think I broke after 2 tuck-ups. In the 4th set I broke after 8 v-ups and after 5 tuck-ups as well as brought my knees in some on the hold.

Sunday Press

Walked 18 on Friday in some perfect golf weather. I planned to bench and do a metcon yesterday but got busy doing other stuff. Since I’ll be gone Monday to Monday, it’s not bad to delay my benching until today since I won’t be able to get in the next one until the following Tuesday. Worked out early at 9am with the crew because the girls had places to go be. Wasn’t excited about the early morning, but it worked out well since I had a lot to do around the house.

Warm-up

3×10 Reverse Hyper (140#)
Bottom Squat Hold
Dead Hang
5 Back Squat (45#)
5 Shoulder Press (45#)
5 Back Squat (85#)
5 Shoulder Press (85#)

Conditioning

15-10-5-10-15
- HSPU
- Back Squat (135#)
Rest 1/2 as long as it took
25-20-15-20-25
- Push-up
- Air Squat

I went 9-6, 10, 5, 10, 9-6 on the HSPU and they felt good. Would have been interesting to try all sets unbroken. I took my time on the back squats, but didn’t drop the bar during any set. Finished in 9:16, so my rest period was 4:38. I wanted to go for more push-ups than I usually do so went 15-10, 10-10, 10-5, 10-10, 10-10-5. They were getting hard, but I was happy with that after the handstand push-ups. Took me 6:38.

Accessory – 6 Rounds

30s Double DB/KB OH Walk (40# DBs)
30s Rest
30s Superman-Banana (Banana Rolls)
30s Rest

In the afternoon I got in my bench workout.

No B.S. Bench Press – Week 5

It called for 5×4 at the base weight + 15-20#, so I added 15. I’ve been staying on the low side of the increases and barely making it through my sets.

10×45#
10×95
4×135
4×165
4×195
4×215
4×230
5x4x240

Last 3 sets were a grind. I shouldn’t try this after burning out my shoulders earlier in the day.

Too Cray-Cray For Me

Didn’t go to the gym again because there was some cray-cray 2nd metcon with 108 thrusters at 3 different weights and no other movements. After a metcon with HSPU and pistols? Hell to the no! Worked out in the garage and did the extra credit cardio work instead.

Warm-up: 10:00 AMRAP (easy pace)

100 Jump Rope
20 Single Arm OH Walking Lunge (35# DB)
10 Push-ups

I used an old school jump rope today, which provided some weight. Only miss was at 62 in the 4th round. I did exactly 4 rounds.

Conditioning

12:00 AMRAP

10 HSPU
10 Pistols (alt)

My left quad has had that weird feeling off and on randomly, so I wasn’t sure what to expect out of pistols today. I haven’t done any lately. They felt really good doing the foot hold method. Never missed or had a pre-mature foot touch on any reps. Did the handstand push-ups in all sets of 5 with a walk across garage and back as rest before each sub set. I finished 6+14.

I might try to get a piece of plexiglass or something cheap for the wall where I do HSPU. The screws are right in the spot where my feet slide on the wall.

Ski Erg

3 Rounds

1,000m (@ 5k pace)
500m (recovery)

Decided to shoot for 1s/500m faster than the last time and also do the recovery pieces on the ski erg instead of 2:00 on the Airdyne. My 1k times were 3:58, 3:57.8, and 3:57.7; I was right on pace. My recoveries were 2:43.6, 2:44, and 2:41.7.