Overhead Hold – Page 2 – Nick Momrik's Fitness Logs

Gettin’ The Worm

My body feels a little tight from yesterday, but my back seems to be solid. Out in the garage by 9am because I’m leaving for Europe this afternoon. I don’t remember the last time I worked out so early.

Active Life – Hips

Workout – 15:00

12 Side Shuffles (5m)
10 Walking Lunge (20# DBs)
10 Kossacks
50/50m Single Arm Waiters Carry (35#)

It’s nice to finally be able to open the garage and do these walks outside instead of pacing back and forth 5 meters at a time. From the back of my garage to the street is right around 25 meters. Got through 4 rounds, the shuffles, and the lunges.

Cooldown

1:00/1:00 Hip Wind Up Stretch

Conditioning

Did 2 sets of 5 snatches with the empty bar. Probably should have done some dubs.

15-10-5 Snatch (75#)
60-40-20 Double Under

All snatches were unbroken. I missed a dub right off the bat and then at 32 reps. Missed at 14 in the second round. In the last round I dropped my rope and it wrapped around the bar slowing me down. Then I missed at 7 reps and missed again. Finished in 3:46. Could get close to 3:00 without all the screw ups.

Active Life – Back Max

4 Rounds

50s Overhead Barbell Hold (165-135-135-135#)
50m Double Front Rack Carry (50# DBs)

I was shaking so bad and barely made it through with 165 so I dropped down for the rest and still struggled. My wrists get so sore from these. Finished in 11:40.

Glad I got that in. Hopefully I can get in some bodyweight workouts and running over the next week. Mowed the lawn right after and time to pack and get to the airport!

Shaky Overhead

Normal time of noon at the gym today. Got home in time to catch Tiger’s back 9 and watch the Masters.

Active Life – Hips

Warm-up

5 Pallof Series

Workout – 4 Rounds

10 Dead Bugs
20 Mountain Climbers
5/5 Hip Airplanes
10s/10s Standing Straight Leg Hold

More of an extended warm-up leading into 2 suck pieces.

Conditioning

Squat Clean Warm-up

2x5x45#
5×95#
5×115#

12:00 EMOM (alt)

10 Bar-facing Burpees
5 Squat Cleans (135#)

Started out getting the burpees done in 30 seconds and that was near 40 seconds in the 6th round. That was the first round where I was standing up more after jumping my feet forward instead of doing like a rebounded jump up right into the jump over the bar. Went touch-n-go on every set of cleans and my quads were on fire the last few rounds.

I had originally programmed this with thrusters but decided to switch it this morning with my shoulders bothering my and not wanting to kill our shoulders before the overhead holds.

Active Life – Back Max

4 Rounds

40s Overhead Barbell Hold (goal: 100% 1RM Shoulder Press)
40m Double KB Front Rack Carry (53#)

Started with 165# on the bar and had to drop down to 145# after 2 rounds and still barely survived. I was shaking a lot.

Hold That Max

Didn’t need the rest day yesterday but I got busy coding some of my home automation stuff and didn’t really feel like sweating.

Active Life – Hips

Warm-up

10 Side Shuffles (10m)
2:00/2:00 Banded Posterior Hip Distraction
10/10 Lateral Leg Swings

Workout – 6 Sets (3/leg)

12 Lateral Box Step-ups (30″)
5/5 Eccentric Ankle Dorsiflexion

Conditioning

12:00 AMRAP

4 Shuttle Run (10 yards)
12 Wall Balls (20#, 10′)
48 Double Unders

Could we see shuttle runs in the Open? They were introduced in the judges course several years ago. I missed too many dubs and have plenty of marks to prove it. Finished 6+16.

Active Life – Back Max

4 Sets

30s Overhead Barbell Hold (goal is 100% 1RM Shoulder Press)
40m Double KB Front Rack Carry (53#)

I did the first set with 165# and 3 sets with 185. My wrists really felt that hold and the combination with the front rack carry was challenging. Took about 8 minutes.

Heavy Overhead

Busy day yesterday. I didn’t have/make time to workout.

Active Life – Hips

Warm-up

20 Side Shuffles (5m)
2:00/2:00 Banded Posterior Hip Distraction
10/10 Lateral Leg Swings

Workout – 6 Sets (3x each side for the step-ups)

10 Lateral Box Step-ups (30″)
5/5 Eccentric Ankle Dorsiflexion

Shit! I haven’t had these ankle dorsiflexions in weeks so I’m probably going to get really sore calves.

Active Life – Back Max

5 Rounds

10s Supinated Deadlift Hold (225#)
10 Alternating Push Up Shoulder Taps (3s hold)
30s/30s 1 Arm Overhead Hold (70#)
5/5 Kroc Rows (70#)

After round 1 I didn’t think I was going to make it with the holds. Helps to breath and remain calm.

2018 Begins

A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.

Active Life – Single Leg Bias

Warm-up

10 Lateral Step Overs
3 Sets
- 8/8 Eccentric Ankle Dorsiflexion

Will my calves ever stop being sore when I do these?

Workout – 6 Sets (3 each arm)

12 One Arm Front Squat (53#)
10 Groiners
1:00 Rest

This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.

Strength – Back Squat

5×135#
5×185
5×205
5×225
3x5x245

Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!

Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-up (45# DB)
8/8 1 Arm RKB Swing (70#)
8 Evil Wheels
8 Good Morning (125#)
30s Barbell Overhead Hold (125#)

Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.

Focused Effort

Out in the garage after lunch. I’m really enjoying these afternoon workouts.

Active Life – Single Leg Bias

Warmup – 3 Rounds

5 Sumo Inchworms
10/10 Kossacks

Got deeper in the Kossacks each round.

Workout – 3 Sets

12 Sumo Stance Good Morning (115#)
8 Eccentric Knee Flexion (25#)

Conditioning

ski-erg-10x-30s-3min 10 Rounds

30s Ski Erg
3:00 Rest

My plan was to do something like the Airdyne workout I’ve done where you go 5 rounds of 30 seconds at 100% with a long rest (I think it’s 5:00), then you take a double rest and do 5 more rounds. I knew the Ski Erg wouldn’t be as taxing just because the AD is mostly quads so I was going to do 4 minute rests. After the first one I knew that would be too much so I went with the 3 minute rest. After 3 or 4 rounds I decided I didn’t need the double rest in the middle either. As you can see from the increasing numbers that was probably even too easy. I haven’t done a lot of this stuff on the Skier so it’s hard to know what I’m capable of. In the middle I really thought that was all I had, but nope, there was more in the tank.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-ups (45#)
8/8 Kroc Rows (53#)
8 Evil Wheels
30s Barbell Overhead Hold (115#)

I skipped the 8 sumo good mornings since I did a bunch in the earlier section. My focus on this was to clean up my movements. On the sit-ups I realized I was cutting things short at the top, so I took another second to push my head and upper body through at the top and reach back for more of a shoulder stretch. For the rows I took the reps one at a time and concentrated on pulling with the appropriate muscles. When doing evil wheels, usually I roll all the way out and my stomach gets a very short rest on the ground. Today I stopped just short of that so I had to keep tension and pull myself back. Small change but made a huge difference in difficulty. Not much to say about the holds. I tried to keep the weight back and locked in with a tight posterior chain and my chest down.

Light Left

Wow what a difference that heat makes!

Active Life – Single-leg Bias

Warm-up

1:00 Foam Roll each quad
20 Lateral Step Overs

Workout – 6 Sets

8 One Arm KB Front Squat (50#)
10 Groiners
1:00 Rest

Do 3 sets per arm, alternating each set.

Conditioning

5 Rounds

150m Ski Erg
10 DB Push Jerks (40# DBs)

Not sure I’ve ever done jerks with the dumbbells, usually it’s a push press. Took 5:39. I should have put the DBs by the erg, but I left them on the rack and put them back after each set. Would have been under 5 minutes. I didn’t realize until after the workout, but the back head of the left dumbbell was set to 35# so I was 2.5# light on my left arm. Whoops! I don’t know how I didn’t feel that during the reps.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit Up (40#)
8/8 1 Arm Russian KBS (53#)
8 Evil Wheel
8 Sumo Stance Good Morning (95#)
30s Barbell Overhead Hold (95#)

Some of the same movements as yesterday since I got out of order a bit when I didn’t workout as planned on Saturday. I thought about skipping around again, but then it just might make things worse. With a rest day tomorrow it was a good day for the back-to-back work. This back work was less than 20 minutes today and I was resting a bit between rounds. Yesterday I was moving right from movement to movement in order to even break 30 minutes.

Like Cindy

Yesterday ended up being a “rest” day because I worked on a bathroom and then replaced lights and ceiling tiles in the laundry room. I was exhausted by the end of the day.

Active Life – Single-leg Bias

Warmup – 3 Sets

5 Sumo Inchworms
20 Kossacks

Won’t be wearing the Nano 7 for Kossacks ever again. They have a harder ankle structure to the shoe, which was not comfortable with those positions.

Workout – 3 Sets

10 Sumo Stance Good Mornings (95#)
8 Eccentric Knee Flexion (20#)

Those knee flexions really open up the ankles.

Conditioning

20:00 AMRAP

3 Strict Pull-ups
6 HR Push-ups
9 Wall Balls

I saved this one from CrossFit Linchpin and finally got around to trying it out. Neat variaton on “Cindy.” I dropped from the top on every pull-up and got right back on the bar for the next rep. Wasn’t confident I’d last if I did them together and sometimes it bothers my shoulder, which has felt a bit weird after the jerks on Friday. I got through 19 rounds plus 2 pull-ups. As expected, the hand relase push-ups start to get slower and slower.

Accessory

4 Rounds

15s L-hang
15s Dead Hang
15s Rest
30s Wall Sit
15s Rest

B wanted to do some hanging, so I came up with this. Couldn’t tell you the last time I did a wall sit. I worked up quite a sweat again from this.

Active Life – Back Max

10:00 for Quality

3-5 breaths Ring Plank Hold (Front Leaning Rest)
3-5 breaths 1 Arm Overhead Hold (53#, each arm)
8 Romanian Deadlifts (115#) + a 3-5 breath hold at bottom position

Got light-headed from the RDL hold a couple of times.

Fancy Toe Touch

Woke up exhausted on Monday. Had spent all day Sunday (and most of Saturday) working on a shop project and doing yard work. My upper back was probably sore from the muscle-ups and my low back felt a little “off” all day. Needed the rest day. Out in the garage in the afternoon.

Active Life – Single-leg Bias

Assessment: Standing Lumbo Pelvic Flexion Test

Fancy name for a standing toe touch. I got about 3″ from toes with straight legs and not trying to push it.

Workout: 3×6 Sumo Deadlifts

45#
95
135
165
185
3 Sets 205

I’ve only done sumo deadlifts a handful of times (maybe). I really enjoyed them. Much safer for the back in the more upright starting position.

Cooldown: Standing Lumbo Pelvic Flexion Test

Forgot to do this until after the ski. Was able to get down to 1-1.5″ from my toes, again not trying to push it.

Conditioning

20:00 Ski Erg

Back is still a little off, so wanted to stay away from anything with weights at high speed or high reps. Have never done the erg for this length of time so wasn’t sure how to pace. I got faster with each 4 minute split for a total of 4,731 meters.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-up (40#)
8/8 Kroc Row (53#)
8 Evil Wheels
8 Sumo Stance Good Morning (95#)
30s Barbell Overhead Hold (95#)

All of the accessories! In and out of the gym in less than 65 minutes, including setup and cleanup time.

Going to try to get back to drinking protein shakes, which I haven’t been doing over the last year. I still have several tubs in the closet from over a year ago.

Forced

Had to take a forced rest day yesterday after waking up with a headache that was giving me blurred vision and nausea. I went back to bed until 2:30! Got up and was able to work the rest of the day. Meant I had to skip out on golfing today, though it was quite chilly with rain on the way. Out in the garage at 4pm.

Bench Press

10×45#
10×95
8×135
8×165
4x8x185
3x12x195
3x10x165 (Wide Grip)

I hate this fucking day in the program. Took 39 minutes to get through those sets!

Accessory

3×15 Skull Crushers (45-55-65#)
3×15 DB Side Raises (15#)
3×15 DB Bent-over Side Raises (15#)

Used a barbell for the skull crushers. I felt a lot more fatigued after the benching today, which made the raises harder than they have been.

Performance Plus

3 Sets

30s Double DB Overhead Hold (50# DBs)
10 Scap Pull-ups
30s Rest

The double dumbbell overhead was the hardest part of the day and I didn’t even do it walking like it was supposed to. I took a few steps and nearly fell over. The fifties were too heavy for this, but after making it through the first round I didn’t want to bitch out.

The scap pull-ups were actually supposed to be paired up with 20 ring dips for 3 sets, but I moved things around.

Conditioning

30-20-10 Ring Dips
30-20-10 GHD Sit-ups
~~30-20-10 Pistols~~ 60-40-20 Air Squats

I figured the ring dips would be trouble and planned to start with sets of 5 and quickly switch to 2 or 3s if needed. I was able to continue sets of 5 the whole way. GHD sit-ups were harder than they should have been. I struggled through 12 of the ugliest pistols I’ve done in years. My left quad was not having it today. I probably should have warmed up my lower body some. After 12 pistols, a lot of falling over, and too much wasted time, I changed the workout to double reps of air squats. So I finished the first round with 48 air squats to get to 60. Total time was 12:42.