Muscle-up – Page 5 – Nick Momrik's Fitness Logs

Can’t Count to 5

Went to the 4:30 class.

Warm-up

3×15 Reverse Hyper (140#)
2 Rounds
- 10 PVC Passes
- 10 PVC OHS
- 15 Toe Touches
- 20 Mountain Climbers

Strength – OHS

10×45#
6×95
4×115
4×135
2×155
2×175
3x2x185

Used close grip, slowly widening all the way up until 185 when I went to my full-width snatch grip. That was heavy enough for me on the day since they aggravate my back sometimes. On the last set I said fuck it and went closer grip again and it felt really good. Maybe all of this upper body and shoulder mobility stuff is paying off.

Conditioning

Buy-in: 3 Rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
5 Rounds
- 6 Deadlifts (115#)
- 6 Squat Cleans (115#)
- 6 Push Presses (115#)
Cash-out: 3 Rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

I had those first rounds of “Cindy” done is right around 2 minutes. Oh boy! In the 4th round of the lifts, I felt my back a little bit. Set the bar down and tried again and felt it. So I sat down for probably close to a minute. Decided to jump back in since it has never gotten worse once I feel it once. Just focused on keeping solid positions to close out the rest of the reps. Finished in 12:45.

After the workout someone asked if I knew if they did 4 or 5 rounds. Um, no, I was counting my own workout. Blows my mind how people can’t count to 5.

Midline – 3 Rounds

5 Weighted V-ups (10# DB)
10 Lying Leg Lifts
15 Weighted OH Sit-ups (10# DB)
20s Hollow Hold
25 Knee Slides (Crunches)

Wasn’t sure how it would feel with my back so I went light. Took about 8 or 9 minutes.

Gymnastics

I wanted to get in some muscle-up work since it had been awhile. Plan was a 5:00 EMOM of 4-5 reps. I got a first set of 5, but then one of the straps came loose in the next round and I was getting tangled up in it so I dropped after 2 reps. Tied it up to the squat stand and did 3 more. Then I did another set of 3 after a rest and the strap came off again so I said fuck it. I was feeling tired anyway. The strap was a good excuse.

False

Went to the 5:30 class and did my own thing instead of the class warm-up and strength, since it was deadlifts, which I just did yesterday.

Warm-up

3×15 Reverse Hyper (90#)
3 Rounds
- 100′ Single Arm Front Rack Carry (44# KB, right)
- 10 Single Arm Front Rack Squats (44# KB, right)
- 100′ Single Arm Front Rack Carry (44# KB, left)
- 10 Single Arm Front Rack Squats (44# KB, left)
- 10 Single Arm Single Leg RDL (44# KB, right)
- 10 Single Arm Single Leg RDL (44# KB, left)

My balance is already improved a lot since doing those RDLs a week ago at my PT evaluation.

Screwing around I did a strict muscle-up! Then again! And again! I think I’ve only ever done one as a fluke. I wasn’t fully hanging since I have to get on the lower rings to get into the false grip. I need to spend some time just working on hanging in that grip.

Conditioning

Buy-in: 100 Double Unders
6 Rounds
- 5 T2B
- 10 Wall Balls (20#, 10′)
- 15 American KBS (44#)
Cash-out: 50 Burpees

Was cruising along unbroken on dubs and then I missed 4 times after 70 reps. Kept the movements all unbroken and tried to go at a solid pace on the burpees. I finished in 13:28 with exactly 3 minutes to do the burpees.

Interference

My back is a little tight from yesterday.

Power Clean + 3 Front Squats

We got in the lifting from yesterday that was programmed for people not redoing the Open workout. Felt heavy today.

Conditioning

The programmed workout had a bunch of pull-ups and a ton more snatches. No thanks so I whipped up an idea using movements we still might see in the Open. Kept with the mash-up theme that’s been going on Tuesdays.

10:00 AMRAP
- 10 HSPU
- 20 cal Row
- 50 DU
10:00 Rest
For Time:
- 12-10-8 DB Thrusters (50#)
- 9-7-5 MU

I went for it today on the handstand push-ups and surprised myself by doing 4 sets without coming off the wall! The first set was fast and smooth. The other sets were a bit slower with some short pauses resting on my head. Couldn’t believe it! I only missed one dub at 47 in the second round. Finished exactly 4 rounds with 2 seconds to spare.

Yep, dumbbell thrusters are still terrible. Didn’t realize how much they interfere with muscle-ups too. Did all of the thrusters unbroken. Wanted to go for it on that first set of muscle-ups, but I had to come down after 5. Went 2-2 to finish the 9. I think I got a double to start the round of 7 and then failed on the next double, so I stuck to singles the rest of the way. The thrusters got my heart racing so much I had to take long breaks to make sure I made each muscle-up. Finished in 9:50.

Great Monday

I felt a little twinge in my back a few times as I moved around the house. Otherwise feeling good after yesterday’s workouts.

Warm-up – 3 Sets

10 Air Squats
8 Strict Chin-ups

Weightlifting

Work up to a daily max power clean + squat clean.

4 @ 45#
2 @ 95
2 @ 135
185
205
225
245
265
275

Wasn’t sure how my back would hold up, but was able to hit a PR on my power clean and this is only 11# under the most I’ve cleaned!

Conditioning

20:00 EMOM (alt)

5 Strict HSPU
5 Power Cleans (185#)

Programmed as 10-12 strict handstand push-ups! Yeah right. I was able to hold on and do every set of power cleans touch-n-go. I probably could have done 6 HSPU each set, but not much more. Really good EMOM though. Was drenched in sweat at the halfway point.

Gymnastics

10:00 EMOM

3 MU

Figured this would be rough after all of the bar muscle-ups in 17.2 yesterday. Working on jumping into the first rep like I was able to get going on the bar. Usually I grab the rings from right underneath and then lift my legs up. The jump is must faster and more efficient. I was also working a little bit on using the back swing of my legs to drive me up through the dip motion. Made it through every set unbroken but didn’t have much left.

That was a lot of muscle-ups over 4 days! My hands need a break. Leaving for Austin, TX in the morning.

No Lungs

After cooling off and sitting at home last night I was feeling wrecked. My back wasn’t so bad but my body just felt beat up and exhausted. Woke up feeling good this morning and a little sore, but nothing compared to the day after my first attempt.

Warm-up

Bottom Squat Hold
Pass throughs
PVC Good Mornings
Body Rotations

Conditioning

15:00 AMRAP

30 Double Unders
12 Wall Balls (20#, 10′)
3 Muscle-ups

Was feeling really good about unbroken dubs and I think I jinxed myself because then I missed 4 times in the final set after no misses. I made it through exactly 8 rounds with about 10 seconds left but didn’t feel like picking up the rope. All muscle-ups were unbroken without a problem.

My lungs didn’t seem to want to function today after working so hard last yesterday.

Rested 10:00 and then…

7 Rounds

10 Push Jerks (115#)
10 Pull-ups

We scaled it and turned it into a 3 main follow-the-leader. As written it was supposed to be 10 rounds solo of 10+10 with 135#. This was plenty of work and hard as hell as it we did it anyway. I finished after about 10:15.

Had my grips on really loose due to the jerks, but then they bunch up so much on the pull-ups that they cause more harm than help. Tore them off after the 2nd round. Did pull-ups unbroken until the last set where I had so much sweat I was slipping off the rig and did 8-2.

Much harder day than it looked like. Bryan was beat too so not sure how much was due to my 2nd 17.1 try or that first 15 minutes.

Heavyweight 15.4

Really needed the rest day after the previous workouts. Definitely started getting the “Karen Quads” yesterday, but the soreness is almost gone already, which is unheard of. Every other time I’ve done the 150 wall balls I could barely walk for 3 days. I haven’t done it in almost 4 years though. My shoulders were pretty tired the last couple of days too, but seem fine today.

Aerobic Work

3 Rounds – E5M

20 60 DU
20 Burpees over Rower
20 cal Row

My times were 2:44, 2:50, and 3:09. I messed up 3 or 4 times on dubs in the 3rd round after making the first 2 unbroken. This took a lot more out of my than I expected, but I was moving at a pretty good pace on the burpees.

Power Clean

Work up to a heavy triple as a primer for the WOD. Don’t max out.

3×45#
3×95
3×135
3×165
3×185
3×205

Good enough. All touch-n-go reps.

Conditioning

15.4 – 8:00 AMRAP

3 HSPU
3 Power Clean (185#)
6 HSPU
3 Power Clean
9 HSPU
3 Power Clean
12 HSPU
6 Power Clean
15 HSPU
6 Power Clean
18 HSPU
6 Power Clean
…

I finished 15+6 during the Open in 2015 and did 15+4 this last July. I’ve been feeling much better with my HSPU and managed to get through 9 of the 18 today for a 9 rep PR. I’m also 16 pounds heavier than I was during the 2015 Open! I was cruising along pretty good on my HSPU until the end of the 15 when I started to die out. Held on as best I could at the end. I had 1:18 left on the clock after I finished the 6 power cleans.

On the HSPU I think I did 3, 6, 5-4, 4-4-4, 4-4-4-3, and 2-2-2-3. I could still use a lot of work on my kip to knock them out quicker. Cleans were all quick singles.

Gymnastics

10:00 EMOM

3-5 Muscle-ups

I did 7 sets of 3, a set of 4, failed the 4th, and barely got the 3rd in the final round. 31 total reps. Tried to work on getting some kip into the dips, but don’t think I was very successful because that’s what started giving out.

How?

I did not sleep well and feel weak and tired as fuck this morning. In at 10:30.

Warm-up – 2 Rounds

5 Strict Pull-ups
5 Strict Chin-ups
20 Push-ups
15 Air Squats
40 DU

E2M 20:00 (alt)

15 cal Row
15 Burpees

Whoa, regular burpees for once! Was taking about 40 seconds to row and 45 for the burpees.

12:00 Time Cap

150 Wall Balls (20#, 10′)
Max Muscle-ups

I did 3 sets of 25 and the clock was just over 3:00 when I peeked. Then I did 3 sets of 15 and finally 3 sets of 10. Until the final 2 sets I was resting with the ball between my chest and the wall so I didn’t have to do extra work picking it up. I tried to count so my rests were less than 10 seconds. Finished at 7:06. Somehow my PR was 6:14 from 4 years ago in the Open. That was actually the last time I’ve done “Karen” too. I tend to avoid it because it’s so boring and I can barely walk for 3 days after. I’m beginning to think my judge miscounted my reps in that PR because my notes said I only did 2 sets of 25 and then 20s, 15s, and 10s. I was 30-40 pounds lighter back then, so maybe that’s it. I don’t know.

I collapsed to the floor for some breaths and eventually made my way over to the rings. I don’t think I touched them until after 8:00 on the clock. I did 2-2-2-2-1-1-3 for 13 total reps.

According to BTWB this makes 100 muscle-ups on the rings in 2017 already, compared to only 86 in all of 2016.

Work-Rest

Feeling a bit tired today even though I got a great night of sleep. In later at 6pm.

Back Squat

Add 0-5-10 pounds on to last week.

8×45#
8×155
8×225
4×255
3x8x285

I added 10# and it was rougher than I’d like. My quad does not feel very good.

Snatch

Work up to a 1RM.

2x3x45#
3×95
2×135
2×155
2×175
1×195
Miss-make @ 205
Miss 215
Miss 225

Wasn’t there today. The 215 really crashed on me and 225 was way out front.

Barbell Cycling

E90S – 6 Sets

6 TnG Power Snatches (135#)

Was surprised to see it bumped up to 6 sets this week. Wasn’t an issue, but my thumbs got a little beat up from re-hook gripping the bar every rep. It was taking me 13-14 seconds per set. Really excited to test out “Grace” and “Isabel” sometime soon.

Conditioning

Alternating between 1:00 of work and 1:00 of rest until finished with the following chipper…

90 Bar Facing Burpees
60 Overhead Squats (95#)
30 Muscle-ups

I scaled the OHS down from the Rx 115# because I was expecting the muscle-ups to take me a long time.

Wow! The rests kept the intensity high. I did 19-17-17-16-16 burpees and the final 5 plus 10 squats. I’ll take that consistency! To finish the squats I did 10-9, 10-8, and 13 to get a little extra rest. In fact I took an extra 1:00 of rest instead of just one here before getting up on the rings. Looking back, I wish I had even just got up there for a set of 3 after the halfway point of the work minute. Oh well, the muscle-ups went much better than I expected. I went 3-3, 4-3, 4-3, 3-1, 2-2, and 2. I really wasn’t planning on getting much more than 3 or 4 per minute heading in.

I wasn’t having a problem getting up over the rings, but my dip started to give out when I only got 3-1. I don’t think I’m kipping the dips much, if at all, and then when I need to kip I’m all out of whack. I’ve never done that volume of reps in a WOD, let alone at the end, so I’m seeing some nice progress.

Finished at 29:07 on the clock. And… wrecked! It was coming up on 2 hours of work so we decided to skip the 80 T2B EMOM. Grip and hands were pretty beat up already and that was enough work for one day. Maybe I’ll get in the reps tomorrow because I definitely need them. Have been eating a bit better, but I needed fuel after this one so made a stop at McDonald’s on the way home.

Tuesday Mash-up

Feeling fine after yesterday.

Warm-up – 3 Sets

1 Legless Rope Climb
12 Push-ups
6 Shoulder Press (45#)

Skipped a running part and didn’t do it EMOM. The rope climb felt 10x better than last week.

Conditioning

They call it the “2ewsday Mash-Up” every week.

10:00 AMRAP
- 9 T2B
- 15 S2OH (95#)
- 21 DU
Rest 5 minutes
10:00 AMRAP
- 3 MU
- 9 American KBS (53#)

Put my grips on and damn near broke my wrists trying out a warm-up rep with the barbell. Loosening up the straps and then was fine. In the first AMRAP I got a total of 5 rounds plus the T2B and 10 jerks (5+19). I did my toes-to-bar in sets of 5-4 for 5 rounds and then unbroken the last round. Everyone was smoking me on those, but I can’t hit that failure point or I’m just done and in an instant I can go from a set of 4 to singles. May need to look at how I do my T2B. I did the S2OH as push jerks the whole way and all sets unbroken. At the end I couldn’t hold the bar any longer and had to drop after 10 reps with about 5 seconds left. Better dubs, but shouldn’t be missing at all in sets of 21.

Wasn’t sure how the muscle-ups would go after all that shoulder work, but was much better than expected. Took my time between sets (all unbroken) and never missed until the very end. I got the first rep in my 8th round, then I tried to rush instead of concentrating on my hip drive, and I missed. Or maybe I just timed out all my rest perfectly and that was my failure point. ha! I felt good throughout and was confident I’d get that last set, but decided to rush it for some reason, when I had plenty of time to get the last 2 reps in 10 seconds. The kettlebell swings actually felt like the worse movement. So I finished with 7+1. Two more total muscle-ups than I did in the volume work yesterday.

Shoulders were definitely wrecked when we got done.

More Scaling

The rest day was good yesterday. In at 5:30 tonight. Skipped the assigned warm-up because there was enough shit to get done, especially with 4 of us working in on the lifts.

Back Squat

Work up to 3×8, adding 0-5-10 pounds over last week (70%).

8×45#
8×155
6×205
4×245
3x8x275

My left quad feels a bit like when I couldn’t pistol squat for almost a year on the one leg. The weight was no issue though, even for the higher reps. Really liking how squats have been feeling on this program and have been able to get through without tweaking my back.

Snatch

Work up to a daily 3RM.

3×45#
2x3x95
3×135
3×155
3×175
3×190 (PR)

Missed the first rep at 190 but then got 3 no problem. Beats the triple from 2 weeks ago for a 5 pound 3RM PR. Starting to get a lot more consistent with this type of load, where I’ve typically started to miss, even though I never should considering I can hit them for powers.

Barbell Cycling

3 Sets – E90S

12 TnG Snatch (95#)

Fun stuff! Took me about 26 seconds each set.

Conditioning

10:00 EMOM (alt)

18 cal Row
12 OHS (95#)

I had a feeling this would become horrible and I was right. When I got on the rower for the 4th time I could not put any power into it so I dropped my reps down to 14 calories and 10 overhead squats for the final 2 rounds of each.

Gymnastics

The goal was to get up to 40 muscle-ups, trying to hit a consistent number every minute. When I looked at this I thought in an ideal world I’d be able to do 4×4 and 8×3. After the conditioning EMOM I had high doubts. I did 2 sets of 4 which felt pretty good, but then dropped to sets of 3. After 4 sets of those I decided to call it for the day. My right shoulder was starting to feel weird. 20 reps was good enough for me, especially when we have MU in a WOD tomorrow.