Kettlebell Swing – Page 16 – Nick Momrik's Fitness Logs

Follow the Rules

Frustrating day at work and almost didn’t even make it in to the 5:30 class.

Warm-up

3 Rounds NFT

15s Hang
5 Push-ups
10 Air Squats
5 Pass-thrus

It was pull-ups or ring rows on the board. I was going to do ring rows but my shoulder wasn’t even having a first rep so I just hung from the bar.

8:00 EMOM

5 Thrusters (115#)
3 Burpees

Brought back nightmares of “Kalsu”. Didn’t want to go crazy so I kept it at light and quick.

3 Rounds

1:00 Row (calories)
1:00 Air Squats
1:00 Sit-ups
1:00 Russian KBS (53#)
1:00 Rest

Other than the squats I felt really good. Did 25-25-26 on the rower and totals were 115-119-121. I never increase like that.

Test

50 Hand Release Push-ups

I thought I’d be brake and try a little bigger sets to start so I did 3 sets of 8 and regretted it because then I started to die out. Managed a 2:06, which is 14 seconds slower than my PR, but 33 seconds faster than an attempt in July.

Glad I made it in. Workout schedule for the week was switched up a bit when the boys couldn’t lift tonight (I planned to take an easy day tomorrow) so we are lifting tomorrow instead and this won’t drag me down.

Back to Work in 2016

Back to work today after 2+ weeks off for the holidays! Went to the 4:30 class.

Warm-up

2×8 Reverse Hyper (210#)
Bottom Squat Hold
3 Rounds
- 30 Jumping Jacks
- 4 Inch Worm Push-ups
- 15 Ball Slams (30#)

Was warm after that!

Strength – Back Squat

6×45#
6×155
3×205
3×255
3×285
3×305
3×325
3×345

Didn’t feel as solid in my leg drive as the 350 triple last week. Back was fine though. Would have liked to try for 355 coming into today but I don’t think I would have gotten it and didn’t have time anyway.

Conditioning

4 Rounds

300m Row
20 Russian Kettlebell Swings (53#)
20 Wall Balls (20#, 10′)
20 Sit-ups
2:00 Rest

I didn’t notice that he increased the rest from 1:00 due to the size of class and the number of rowers available, so I thought I was getting a bunch of extra rest. Turned out to be pretty close to 2:00 each round. My rounds were 3:43, 3:56, 3:59, and 3:40 which included a nice walk across the gym after getting off the rower. Rests were 2:03, 1:50, and 2:26. I guess that extra rest helped my last round because it was my fastest even though it was my slowest row. I did transition right into each movement though instead of taking a couple extra breaths so that helped.

Stuck around and did a partner workout with Bryan, Michelle, and Weston. We did it I-go-U-go with each movement for quick work and short rest.

60-40-20 Double Unders
15-12-9 Toes through Rings
15-12-9 Overhead Squats (75#)

I missed a lot on dubs. Too heavy to get myself off the ground? 🙂 The other movements were unbroken. We decided to go light on the OHS for a change and so we could speed through them. Took Bryan and I 7:17 and they were only 10 seconds behind us.

Weird December Weather

Middle of December and it’s 50+ outside. We even had thunder and lightning today. Was hoping to run but the weather had other plans.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold

Conditioning

5 Rounds

50 DU
30 Box Jumps (24″)
20 American KBS (53#)

Comes from the Long category on BTWB as a fitness level workout. Didn’t even realize we did it on the 14th of December last year. I screwed up and wrote 50 dubs on the board though when it should have been 40. I messed up way too many times with the rope. Did jumps and step-downs the first 4 rounds, but the middle left of my back was cramping up, so I did step-ups in the 5th round. All swings were unbroken. Time was 17:22, which is almost 1.5 minutes slower than a year ago. The 50 extra dubs wouldn’t make that much of a difference and I even broke up the swings in 3 of the sets last year. I did only do one round of jumps and 4 rounds of step-ups last year though so that’s likely where the difference came because I wasn’t resting in between movements.

Midline

4 Sets

10 Weighted V-ups (20#)
5/5 Wood Chopper Slams (25#)

Something different to get in some twisting motion.

Conditioning 2

3 Cycles

2:00 AMRAP
- 4 Pistols (alt)
- 8 Push-ups
1:00 Rest

Triceps burnt out fast after all of the dips yesterday. I did 4+11, 5, and 4+11.

Done in an hour today.

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.

Warm-up

2×10 Reverse Hyper (210#)
PVC pass-thrus
Bottom Squat Hold
Thrusters
- 5×45#
- 5×95#
- 5×115#

Conditioning

“Kalsu”

EMOM (until 100 thrusters are completed)

5 Burpees
Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast! I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.

Accessory

5 Sets

5 Good Mornings (135#)
15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

20 H2H Russian KBS (53#)
30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

Running Singles

Up at 6am again. WTF! Went to the 9am class.

Midline & Shoulder Warm-up

6 Rounds

20s L-hang (bar)
10s Rest

Done with bent knees held up, of course.

Strength

10:00 EMOM (alt)

8 Push Press (115#)
20s Handstand Hold

Not as hard as I was expecting. I tried to take my feet off the wall some during the holds. 135# would have been a better challenge.

Conditioning

15:00 AMRAP

50 Jump Rope
30 Russian KB Swings (53#)
20 Shoulder Taps
10 Pistols

I did my jump ropes like running with one foot per jump. Much easier to keep a rhythm going than I’ve been able to do with single unders on both feet recently. Shoulder taps got tough, but never came off the wall. Would like pistols to be a lot faster. Finished 5 rounds plus 50-30-20-4.

1:30 AMRAP

Row for calories

Really didn’t feel like doing this. Got 47 cals. I think it would have been a 500m in the low 1:30s if I remember right. Really started losing power at about 30 cals.

Stayed after everyone left for a little extra work.

Accessory

E90S 15:00 (alt)

10 Deficit RDL (155#, 4″)
10 Weighted GHD Sit-ups (20#)

I had planned single leg RDLs, but saw the little platform sitting out and got this new idea. Glad I did because it worked great. Ended up giving me about a minute of rest between movements.

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.

Wall Ball Squats

Woke up again! Went to the 9am.

Warm-up

Bottom Squat Hold
Ring OH Stretch
10 Good Mornings (15#)
10 Back Squats (15#)
Calf Stretch
10 OHS (15#)

Strength: Overhead Squats

3-3-X-1 Tempo

3×45#
3×95#
3×115#
3×135#
3×155#
3×175#

The closer grips are feeling better and better. Empty bar with a jerk (or even closer grip) is no issue now.

Conditioning

10:00 AMRAP

5x
- Wall Ball (20#, 10′)
- Goblet Squat (20#)
15 Russian Kettlebell Swings (70#)
30 Double Unders

The double squat wall balls (not 2-for-1s) were a little confusing. I think I did an extra squat on the 5th “rep” a few times. Kept a pretty steady pace. Missed a few times on dubs. Finished 6 rounds plus the wall ball squats and swings. Picked up the rope but didn’t have time to get any.

Accessory

5 Rounds

10 Decline Push-ups (16″)
6 Ring Rows

All unbroken sets and unbelievably no struggle.

Back to the gym around 6pm

Rowing WOD Week 13 Session 2 – Engine

300 cals at 20s/m
5:00 Rest
200 cals at 22
4:00 Rest
100 cals at 24
3:00 Rest
50 cals for time

Results:

18:40 – 4,616m – 962cal/hr
12:14 – 3,057m – 979cal/hr
5:54 – 1,509m – 1009cal/hr
1:32 – 537m – 1847cal/hr

The distances all include some run off after finishing since there isn’t a way to set a calorie workout on the Concept 2. Total comes to 9,710 meters for the session. In the 50 calorie row I started out holding over 2,000cal/hr through 30 but the burn started to kick in and I was losing power. Not sure why I didn’t think to kick in for a sprint in the last 10 calories or so like I would try to in a distance sprint. Felt pretty smoked after that but would have been a decent 500m time after having spent 36+ minutes on the rower.

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.

Warm-up

3×10 Reverse Hyper (210#)
Crossover Symmetry Activation
OH Mobility/Stretching

Strength

OHS (5-10-X-5 Tempo)

45#
75#
95#
115#
135#
155#
175#
190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.

Accessory

4 Sets

5/5 Single Leg RDL (155#)
5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.

Conditioning

At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

8:00 AMRAP
- 5 Thrusters (75#)
- 5 Burpee Step-ups (24″)
3:00 Rest
8:00 AMRAP
- 5 Pull-ups
- 10 Russian KBS (70#)
- 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

750m
5:00 rest

Pacing

Sets 1-2: 2 splits slower than 2k pace (1:43)
Set 3: 1 split slower than 2k pace (1:42)
Set 4: 2k pace (1:41)
Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

45#
75#
95#
115#
135#
155#
175#
185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

Banded pass-thrus
Bottom Squat Hold
Butt Kicks
600m Run

Partner Chipper

30:00 AMRAP

60 Wall Balls (20#, 10′)
50 American KBS (53#)
40 Ball Slams (25#)
30 Burpees
20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

~75m
Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

6/6 Single Leg RDL (145#)
10 Incline DB Bench Press (45°, 40# DBs)
8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

McFatty

Seemed like I was awake all night, but my sleep tracker says otherwise. Guess I just woke up several times. Yesterday I had decided with a buddy to get my diet back on track starting today, so I ate like shit yesterday to enjoy it. Jumped on the scale this morning. The FUCK? Over 208 pounds and I’d never hit 207 before. Time to get my shit together!

In for the 9am class and coached it too.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
10 Squat Jumps
10/10 Leg Swings (S-S, F-B)

Strength: Back Squat

10×45#
6×135#
3×205#
3×225#
3×245#
3×265#
3×285#
3×305#

Put on the belt for the last two sets. Not bad.

Conditioning

5:00 AMRAP

10 Russian KBS (70#)
10 KB Deadlifts (70#)

Got spicy on the low back. Really concentrated on keeping solid positions. Went through 7 rounds plus 10 swings. We took a solid rest before getting into the burpees since we had plenty of time.

6 Rounds

1:00 Burpees
1:00 Rest

Intervals with burpees! I was pissed at myself for only getting 19 in the first round, so stepped it up for the next 5. Ended up with 19-20-20-20-21-21 to get that average over 20 per.

Relaxing

Went out for a walk after work. Didn’t turn on RunKeeper, but it’s a route I’ve ran many times so was about 2.7 miles and took me about 45-50 minutes.