Pull-up – Page 6 – Nick Momrik's Fitness Logs

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

3:00 TrueForm Run (0.47 km)
80′ Lateral Monster Walks
80′ Monster Walks

Legs

3 Sets

6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
6 Step-ups
6 Single Leg Lateral Step-ups
6 Step-ups
8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

12 RDLs (50# DBs)
12 Goblet Squats (53# KB)

Conditioning

2 Cycles

5:00 AMRAP
- 5 Strict Pull-ups
- 10 cal Row
- 12 Russian KBS (62#)
2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

Feeling 21.2

My shoulders and back (lower and upper) are really tight this morning. Out in the garage at 11.

Chest

10 Incline Bench Press (45#)
4 Sets
- 8 Incline Bench Press (95-105-115-125#)
- 12 DB Pullover (50#)

3 Sets

15 Incline DB Bench Press (40#)
12 Incline DB Fly (20#)
10 Incline Plate Presses (35#)

Conditioning

30:00 AMRAP – Partner

4x 3/2 Strict Pull-ups
12 Seated Leg Lifts over DB
12 OH Crunch (55# plate)
2×10 Lunges / DB RDLs
2x 8/5 cal BikeErg (standing)

This was a good sweater and those pull-ups were hard. The way this worked was B and I alternated between me doing 3 pull-ups and her doing 2 until we each went twice. Then we each did 12 leg lifts and 12 crunches. I did 10 lunges and she did 10 RDLs, twice. Then we each got on the bike twice doing 8/5 calories respectively. It was a really good variation.

Ascending AMRAP

My shoulders are a bit angry from yesterday. Out in the garage after 4pm.

Warm-up

2:00 SkiErg (406m)
20 PVC Passes

Midline

4 Rounds

30 Hollow Rocks
30s Sandbag Hold (100#)
20s Superman
20 alt Side Crunches

Took about 10:45. I split the rocks up 18-12 the last two rounds.

Conditioning

20:00 AMRAP

1-2-3-4-5… Strict Pull-ups
2-4-6-8-10… DB Goblet Squats (50#)
2-4-6-8-10… Box Step Overs (24″)

I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.

Shoulder Still Not Ready

My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.

Warm-up

2 Rounds

10 cal SkiErg
30s Dead Hang
10 Lunges
10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups

I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.

I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.

Midline

4 Rounds

10 OH Crunches (50# DBs, 2s pause)
30s Sandbag Hold (100#)
7/7 Hip Abducted Evil Wheels
30/30s Side Planks

Took about 17 minutes to do without breaks.

Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

3 Rounds
- 1:00 BikeErg (511-520-532m)
- 30s Dead Hang
- 10 PVC Passes
10 Toe Touches
10 alt DB Hang Snatch (20#)
10 alt DB Hang Snatch (35#)
10 Toe Touches
10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

5 Strict Pull-ups
10 Sumo KB Deadlifts (70#)
10 alt DB Hang Snatch (40#)
10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

12 Half Circle Knee Raises
12 alt Single Leg Lifts (L-sit on parallettes)
24 Plank Hops
12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Lateral Step-ups (20″, 35#)
8 alt Back Rack Reverse Lunges (115#)
4/4 Lateral Step-ups (20″, 50#)
4 Dead Stop Front Squats (75#)

Legs

4 Sets

16 alt Back Rack Reverse Lunges (135-145-155-160#)
8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

4 Dead Stop Front Squats (145-155-165-175#)
16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

3 Strict Pull-ups
6 Burpees
9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

5:00 TrueForm Run (0.76 km)
Crossover Symmetry Activation
2 Sets
- 30s Dead Hang
- 10 Superman
- 15 PVC Passes

Back & Biceps

3 Sets

MAX Strict Pull-ups
2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

10/10 Kroc Row (60# DB)
10 Hammer Curls (30# DBs)

4 Sets

10 Seated Wide Row (104-104-115-115#)
10 Incline Curls (30# DBs)

3 Sets

12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

15 Incline Pullovers (rope, 49-60-65#)
15 EZ Bar Curls (46#)

4 Sets

10 Shrugs (60# DBs)
15s Shrug Hold
1:00 Rest

Midline

E2M – 5 Rounds

14 alt V-ups
14 Leg Lifts
14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

3 Rounds
- 5 Burpees
- 20/20/20 Banded Arm Circles
- 20s Dead Hang
5 C&J (45#)
6 Step-ups (24″)
8 Lunges
5 C&J (65#)

Conditioning

30:00 EMOM (alt)

10 C&J (95#)
15 Pull-ups
10 DB Step-ups (24″, 40# DBs)
20 Push-ups
16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

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

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 5×45
- 5×95
- 3×135

Weightlifting

4:00 EMOM
- 3 Power Cleans (155-165-175-185)
3:00 EMOM
- 2 Power Cleans (195-205-215)
4:00 EMOM
- 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

10 Box Jumps (24″)
10 Pull-ups
10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
1:00 Rest

Took me 10:32 to finish.

Accessory

2x30s Dead Hang Partner Push
3 Sets
- 10/10 Wrist Curls (15#)
- Wrist Roller (5#)
- 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

Pump Before Pull-ups

Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.

Warm-up

Bottom Squat Hold
3:00 SkiErg (701m)
3 Sets
- 10 Cuban Rotations (15#)
- 10 Rear Delt Band Pull Aparts (red)
10 DB Bench Press (40#)
5 Goblet Squats (35#)

Chest & Triceps

4 Sets

8 DB Bench Press (60#)
8 DB Fly (40#)
8 DB Bench Press (60#)

Was close to failure on the bench presses the last two sets.

3 Sets

12 DB Pull Over (60#)
12 Tricep Push Down (bar, 60#)

4 Sets

10 Close Grip Bench Press (115-125-135-145#)
10 Cable OH Tricep Extension (rope, 38-43-43-43#)

The bench press felt really good here.

3 Sets

MAX Push-ups
1:00 Rest

Not as good to start today, but better on the other two sets, with 35-25-22.

Conditioning

3 Rounds

12 Pull-ups
20 Goblet Squats (53#)
8 Pull-ups
1:00 Rest

Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.