OHS – Page 4 – Nick Momrik's Fitness Logs

Hugs

Lazy again yesterday. First week of the Thruster Attack that I’m not sore from the Tabata day. Went to the 5:30 class.

Warm-up

3 Sets
- 10 Mountain Climbers
- 10 Air Squats
- OH Banded Stretch
OHS
- 8×45#
- 8×75#

Went close grip on those warm-up OHS.

12:00 EMOM (alt)

8 OHS (95#)
8 T2B

Gymnastics – 5 Sets

10 C2B Pull-ups (5-5)
10 Decline Push-ups (24″)

Conditioning

10:00 AMRAP

4-8-12-16-20-24-28-30

Goblet Squats (20#)
Weighted Box Step-overs (20#, 20″)

Used a medicine ball and never put it down. Finished the full round of 24, then 28 squats and 2 of the step-overs. Talk about a leg pump. Jumped on the Airdyne for 5:00 to flush my legs and went 1.34 miles.

Oh Thrusters

Went in before the 5:30 class.

Warm-up

2:00 Airdyne
Thrusters
- 5×45#
- 5×95#

Thruster Attack Week 3 Workout 2

Every 1:30 for 8 Sets

8 Thrusters (135#)

Went the 2 extra sets this week again when I felt fine after the 6th set. Used a rack and wore my belt. Wasn’t really up for more squatting, but jumped in with class.

Overhead Squats

1 second pauses. I also went close grip since I wasn’t going heavy.

3×45#
3×65
3×75
3×95
3×115
3×135
3×145

I was getting light-headed on the last two sets, so decided not to do the metcon.

Conditioning

2,000m Row

Kept a steady pace around 2:00/500m and slowly took a second off the pace here and there. Finished at 7:52.

I gave a sneak peak last week at a new interface for the Airdyne AD2 I’ve been building. I’ve been writing a series of posts over on my main blog about the process and published part 5 today, which shows the first version.

Let’s WOD

Had a chiro appointment today. He did some Graston on the area of my back that’s been tightening up when sitting for work or driving. Definitely some inflammation in there. Went to the 5:30pm class after. First class in 1.5 weeks!

Warm-up

Bottom Squat Hold
3 Sets
- 8 Pass throughs (15# bar)
- 8 OHS (15# bar)
- 8 Muscle Snatch (15# bar)

I’m not sure the training bar was the smartest thing for those passes, but I felt ok during class. We’ll see what my shoulders feel like tomorrow.

Lifting

Snatch + OHS complex

3×45#
3×75
2×95
2×115
1×135
1×145
1×155
1×165
1×175
1×185
Fail 195
1×195

That damn 195-200 pound range again. The bar was forward and I sat in the hole trying to save it for what felt like 3 seconds. Glad to make the 2nd attempt.

Accessory

5 Sets

7 Pendlay Rows
7 Romanian Deadlifts

I used 135# for 3 sets, then 145, and finally 155.

Conditioning

8:00 AMRAP

8 T2B
8 Burpees
16 American KBS (53#)

Paced my burpees too much, not knowing how I’d hold up. I did the toes to bar in 2 sets of 4 each round, but probably should have tried to go unbroken for as many rounds as I could. I made it through 4 rounds plus the toes to bars, burpees, and 12 of the swings.

100% Open

Trip to the gym before lunch.

Warm-up

Crossover Symmetry Activation
5:00 Air Dyne – 1.5 miles
5 OHS (45#)
5 OHS (95#)

Open Workout 11.4

10:00 AMRAP

60 Bar-facing Burpees
30 OHS (120/90#)
10 MU

I’ve had this one on my list for quite some time, especially since it was the lone remaining Open workout I hadn’t attempted. Without being able to do muscle-ups for 8+ months, it’s been on hold. Finally got to it today.

I was able to stick with my new BFB technique pretty much the whole time and felt pretty good. Finished them in 4:59, took a breather to put on the belt and then did the overhead squats in sets of 8-8-8-6. They went much better than I expected. Could have pushed for 3 sets, maybe 11-10-9. Finished the squats at 7:59. I planned to try going 3-3-2-2 on the rings, but had to go 3-2-2-2-1 instead. Had enough time left to get in 1 burpee.

Achievement unlocked… 💯% CrossFit Open Workouts!!

Midline / Skill / Conditioning

“Annie Up”

50-40-30-20-10 Zeus DU
25-20-15-10-5 GHD Sit-ups

I kept playing around with different rep schemes when planning my workouts for the week, mainly focused on getting in a bunch of GHD volume. At the last minute I decided on this upgrade to an already upgraded “Annie” I’ve done a couple of times with a regular rope. My best time had been 6:04 just over a year ago when I did it last. It’s a lot different with the Zeus rope and I have to admit I didn’t put the pedal to the floor today on this.

I did start off with a PR unbroken set of 35 Zeus dubs and then 15 to finish the 50. In the round of 40 I went 13-15-12 and then the 30-20-10 were each done unbroken. I never stopped when I was on the GHD but wasn’t going very fast either. Ended up taking 7:44.

Now I think I’ll hit the golf course (rode a quick 9 holes before leagues) and do a 23 minute ROMWOD tonight.

Vaughn Is Complete

Did a 22 min ROMWOD this morning and then sat around on my ass most of the day. This humidity is exhausting. Got to the gym a bit after 4.

Front Squat

Pause 5 seconds on the first rep of each set.

6x20kg
6×60
4×90
2×102
6x2x111

Warming up the bar felt really heavy. Thought I’d have to go with the minimum 3 second pause. Just took some sets to get loose I guess because the working sets felt really good.

Snatch balance + OHS

2x20kg
2×33
2×40
2×50
1×60
1×68
1×74
1×80
1×85
1×89
1×92

The instructions were to go for a max today. Finally on something! The last two sets were both PRs on my snatch balance, beating the 195# I’d done previously. Glad not to have any misses, even with the extra overhead squat. Maybe could have gone heavier, but it was time to move on with a lot of reps left in the session. Maybe wore the belt starting with 74?

Snatch

3 second lift off on every rep.

3x20kg
3×40
3×50
3×60
3×70
3×75
2×80
1×80
3x1x85

I think I started dropping between reps with 60 kilos. I went for the 3rd rep in a row with 80 but was breathing pretty good already and just rushed it. Rested before making the final rep. First attempt with 85 was falling behind me. Felt pretty solid to make the final 3 singles.

Clean & Jerk

Clean with 3 second lift off and jerk with 3 second pause in split.

3x40kg
3×60
2×80
2×91
2×98
2x1x104
2x1x111

Wore the belt with 91 and over. Started to feel my back a little with the final weight.

That’s a wrap on the Vaughn program! Excited to switch it up and get back to doing some lifts without pauses or tempo. This was a really solid base program though. It took me 5 weeks and 3 days to get through, which isn’t too bad considering I had a minor back tweak that set me back and spaced the workouts out a bit more to help my body recover.

I’m going to do a few different things for the rest of this week and probably part of next week, but continue running, and then start a new lifting program middle to late next week.

Four By Three By Four

I walked 18 holes each of the last two days, during our end of the season tournament. Then rested up on Tuesday. My Dad came down on his way to Ohio yesterday otherwise I probably would have done something last night. I did get in a 45 minute ROMWOD though after skipping on Tuesday. I’ll do 2 today to make up for it.

Headed to the track after 10am and warmed up with a 400m easy jog.

Aerobic Capacity – Lactate Threshold

4 Cycles

3 Sets
- 400m (target – 1:53)
- 30s Rest
5:00 Rest

Finishes up 5 weeks worth of the AC programming. It still blows my mind how bad my “fatigue factor” is. Hinshaw says Rich’s 27% (when he started working with him) was one of the worst he had ever seen and mine is 34%. How close can I get to the 20-21% average?

The weather was great for running, about 65° with a nice breeze. I think this was my favorite workout so far. Felt good getting into a rhythm since there was only one distance and one pace. My splits were:

1:49 – 1:50 – 1:50
1:51 – 1:51 – 1:51
1:52 – 1:50 – 1:51
1:50 – 1:49 – 1:49

After resting a bit at home I did a 21 minute ROMWOD to catch up on the missed day.

Got to the gym a little before the 4:30 class started and did Crossover Symmetry Activation.

Snatch Push Press + OHS

Pause 3 seconds in the squat.

1+5 20kg
1+3 40
1+2 50
1+2 60
1+1 70
1+1 80
1+1 85
1+1 90
1+1 95
Got down with 100 but lost it before getting up

I’ll take it. Wasn’t supposed to go any higher than a max snatch and I almost matched it. Needed to stay a little tighter. I put on the belt at some point, maybe with 70?

Tall Power Snatch + OHS

3x20kg
3×35
3×40
3×50
3×55
3×60
3×65

I put on lifting straps for the 4 working sets. Saving my hands in this final week of the Vaughn program. Was able to get the power triple at the end, unlike last week where I had to get a little below parallel on the 3rd rep.

Snatch Deadlift

5x90kg
5×95
3x5x100

Pause 3 seconds above knees on descent of each rep. I wore straps and the belt for every set. All that time under tension wiped me out. I’m glad these tempo deads are finished.

I also had the bright idea to do 20 GHD Sit-ups after each set, which was a deadly combo. After missing GHDs last week I wanted to make up for it this week by getting in both weighted and unweighted. We’ll see if that was a good idea or not.

Midline

5×20 GHD Sit-ups

I’ll do another 21 min ROMWOD tonight and be caught up.

Know When

Forgot to mention yesterday that my back was acting up pretty often on the golf course. The crazy thing is I never feel it during a swing; it is always when I’m standing around on the tee box or on the green. Did a 22 min ROMWOD this morning to make up for yesterday’s miss. Went to the gym around 1pm.

Back Warm-up

3 Sets

10 Reverse Hyper (210#)

Back Squat

Pause 5 second on the 1st rep of each set.

6x20kg
6×60
2×90
2×107
E2M – 6 Sets
- 2×120

Put on the belt starting with 107 to help protect my back, though I’ve done this whole squat session without the belt previously.

Snatch balance + OHS

3+1 20kg
3+1 40
3+1 50
3+1 56
3+1 61
3+1 66
2+1 70
2x 2+1 75
1+AMRAP 61

Put on the belt with 70kg. Dropped every snatch balance to my back for the next rep. Did have one miss on the 2nd rep of the first set with 75. Thankful for no pauses on these today. Managed 10 reps on the AMRAP.

Snatch with 3-second lift-off

3x20kg
3×40
3×50
3×60
3×65, 2×65
3×70, 2×70
2x2x75, 1×75

Missed 3 times with 75 and then after a miss at 80, I was going to continue with no more tempo lift offs. When I missed the first full snatch I could tell I was favoring my back. Ended the session, missing out on the 5 reps with both 80 and 85. Missed all the C&J as well. Live to lift another day.

I’ll do another ROMWOD tonight for 20 minutes and maybe get out the TENS unit.

Rep After Rep

Up early again for day 2 of the Club Championship. Ended up playing my best Sawmill round ever. Late trip to the gym at 6:30pm.

Back Squats

Pause 5 seconds in the bottom on the first rep of each set.

6×45#
6×135
2×205
2×245
6x2x265

Used the clock and went every 2 minutes. No belt but work knee sleeves the entire workout. Felt even easier than last week.

Snatch Balance + OHS

Pause 3 seconds in the bottom of every rep.

3+1 @ 45#
3+1 @ 75
3+1 @ 95
3+1 @ 125
3+1 @ 135
3+1 @ 145
2+1 @ 155
2+1 @ 165
1+AMRAP 125

My hands were really up against the sleeves of the bar so I stopped at 10 OHS in the AMRAP. Felt more comfortable this week with the snatch balances and getting more confident bringing the bar down to my back for multiple reps. Some of the pauses were probably a fast 3 seconds in the AMRAP.

Snatch

3×45#
3×95
3×115
3×135
2×135
3×145
2×145
3×155
2×155
2x2x165
1×165
5x1x175

A 3 second lift off on all reps. No chalk and no straps today. Was sticking the catch a lot, especially with 175. I can only remember one or two reps with 155-165 that I had to adjust the bar position in the squat before standing up. Could break up the 5 reps at each of the working weights however I wanted. Happy with being able to push some sets and not struggle.

Clean & Jerk

2×45#
2×135
2×155
3×170
3×185
3×200
3×215
3×225

Again with the 3 second lift off on all reps in addition to a 3 second pause in the split. Towards the end I wasn’t able to get the complete pause in the split so I held the bar overhead in recovery instead. My goal was to not break up any weight in multiple sets and goal accomplished.

So many reps! My hands take a beating with those tempo lift offs. I’m definitely getting a lot of time with the bar overhead.

Looking forward to a rest day tomorrow. No lifting, no running, and no other exercise. A bunch of golfing planned though.

Will get in a 20 min ROMWOD tonight.

Thumping

Was planning to beat the heat and lift before golfing so I woke up early. Wasn’t feeling it though so I got in a 21 minute ROMWOD instead. Walked 18 holes and it was a sticky one today. Was already getting one of my headaches on the 14th hole. Ate, relaxed, and took a long cold shower before getting to the gym at 5:30, still with the head pounding. Started with Crossover Symmetry Activation.

Snatch Push Press + 3 OHS

Three second pause in bottom of each squat.

Went 10 pounds heavier than last week and was much more stable overhead.

Tall Power Snatch + OHS

3×45#
3×75
3×95
3×105
3×115
3×125
3×135

Started using straps with 95#. By the end of the first week my hands felt raw. Not going to let that happen this week. I remember a triple with 145 being a struggle in the squat and this was pretty easy for powers.

Snatch Deadlifts

Three second pause above knee on descent.

5×185#
5×205
2x5x215

Used straps for all sets, but still uncomfortable on my thumbs.

Bench Press

5×45#
5×95
5×125
5×155
5×185
5×205
5×225

Been wanting to get in a bench session for a weeks since my last heavy session fell off on BTWB and I haven’t benched 200+ since January. Since today was pretty light and low volume it seemed like a good day for it. Felt much heavier than it should have, being 15# below my best set of 5.

Finished with Crossover Symmetry Iron Scap.

Snatch Day

Will take a few days to get adjusted back to Eastern time. Little sore in some odd places today. Not as bad as I was expecting though. Out in the garage before noon and warmed up with Crossover Symmetry Activation. Day 2 of week 1 on the lifting program.

Snatch Push Press + 3 OHS (3s pause in bottom)

Was supposed to keep it below 80% (175), which wasn’t a problem. 😉 Little shaky with my OH stability after the time away from the bar, but made all of the reps. Dropped the bar to my back trough 135, then tried with 145 but I was too wobbly and didn’t commit. Dropped it down my back and then didn’t try with 155.

Tall Power Snatch + OHS

Yay!! Wasn’t expecting that much. Haven’t done much more than this when dropping into the squat (triple with 145 I think). Actually it was the first time doing the power variation of tall snatches. Thankful for powers to save my legs a bit while I adjust to squatting again.

Snatch Deadlift (3s pause at knee on descent)

5×135#
5×185
5×200
3x5x210

Horrible, but did the assigned %. Wore lifting straps. How did I ever snatch more than this? haha

Meant to start back on ROMWOD yesterday but it was a long day and I didn’t finish with the lawn until late. So today I’ll do a double. First 20 minute session after lunch.

Had a chiropractor appointment at 5 and then went to CrossFit Intuition.

Warm-up

2 Sets

5s of StrongFit Triceps & Biceps Openers (5#)

Went light since I haven’t done them in weeks and I never really liked the 10# DB at the gym anyway.

Midline & Gymnastics

E2M – 10 Sets

10 GHD Sit-ups
3 Strict Pull-ups

I’m sure I’ll be sore for the next couple of days after not getting in my GHDs last week. No pain doing the pull-ups!! Finally. 🙂 They were actually really easy but I didn’t want to push it with too much volume. Patience.

Conditioning

3 Rounds

30 Zeus DU
10 Burpees

The heavy Zeus rope is no fucking joke! It wants to fly out of your hands and is so much more work on the shoulders and grip. My biggest set was 17 unbroken I think. Took me 4:28 to finish. I think I went 11-17-2, 8-8-8-6, and 12-12-6. Forced myself to break after the first round because missing did not feel good. I’m interested to see if this helps the shoulder fatigue that comes in to play with regular dub on large sets or if it completely messes up your rhythm.

Did an easy 5:00 cool down on an old Air Dyne someone brought in and then did Crossover Symmetry Iron Scap. Knocked out another 20:00 ROMWOD at home.