push-up – Page 21 – Nick Momrik's Fitness Logs

Fall is Here

Went to the 10am class. Haven’t been to class or done a metcon since last Friday and was up late drinking wine.

Warm-up

Bottom Squat Hold
PVC Pass-thrus
2x
- 10 PVC Good Mornings
- 200m Run

Strength

Romanian Deadlifts

8×45#
4×155#
4×205#
5x4x235#

Got out the 4″ platform to stand on with 205 and above. With all of the ROMWOD my hamstring flexibility is improving a lot.

Conditioning

16:00 AMRAP

10 Push-ups
10 Wall Balls
10 Deadlifts (155#)
200m Run

About 20 meters short of finishing a 7th round. Need to push the pace on the runs more with something like this especially when I wasn’t struggling with the other movements and they didn’t interfere with each other.

Midline

30s Weighted Plank

55#
2×80#
100#
125#

Relatively easy today. Should have done longer holds since it was programmed at 30-60s.

Will do a long 44 minute ROMWOD today. Update: completely forgot about it with a packed sports day.

4 Minutes

My back was pretty stiff again this morning, though I slept really well last night.

Accessory

6 Sets

10 Reverse Hypers (210#)
8/8 Side Bends (70#)

Had programmed 4 good mornings but I skipped those because of my back and did the RH instead.

Conditioning

4:00
- Buy-in: 400m Run
- AMRAP Wall Balls (20#, 10′)
4:00 Rest
4:00
- Buy-in: 400m Run
- AMRAP Burpee Box Overs (24″)
4:00 Rest
4:00
- Buy-in: 400m Run
- AMRAP American KBS (53#)

Pushed it on the 400s. I only looked at the clock coming in on the 3rd one and it was a 1:30, which is my goal pace for a mile I’d like to do this year. The first two 400s were a little faster. I did 50 unbroken wall balls, a short rest and then 14 more for 64 total. I did all step-ups on the box due to my back and made it through 22 reps. I started out stepping down too but started hopping down at some point. I haven’t done any American swings in a long time so wasn’t sure how they would feel with my back, but they were fine. I did sets of 10 and 15 and then held on for the rest of the way, which was nearly a minute, to get 27 in a row. 52 total swings.

10 Rounds (Tabata)

20s Push-ups
10s Rest

Went all-out and quickly fell off a cliff. Reps were 22-20-13-9-6-6-7-7-7-8 for 105 total. Whenever we’ve done this recently the rest has been much longer to help recover.

Cruisin’

Woke up with tired legs from playing a bunch of Slammo/Spikeball last night.

Warm-up: 3 Rounds

10 PVC Pass-thrus
80′ Bear Crawl
10 Walking Lunges

Conditioning

800m Run
40 Push-ups
20 C&J (95#)
400m Run
20 C&J (95#)
40 Push-ups
800m Run

Took exactly 16:00. I went 15-10-8-7 on the first round of push-ups, 10-5-5 on both sets of clean and jerks, and 4×10 on the last round of push-ups, with the final 10 being very slow. Was mostly on cruise control.

Midline

6 Rounds (Tabata)

20s Hollow Rocks
10s Rest
20s Side Plank (R)
10s Rest
20s Side Plank (L)
10s Rest

I think I was able to get 18 hollow rocks each time, but they started to burn after 3 sets. Side planks were no issue.

2:00 AMRAP

Air Squats

Pretty steady pace of 10 reps every 15 seconds. Finished with 81, which is not very good by BTWB rankings.

Felt like doing something in the evening so I tested out this week’s shoulder press strength work for Intuition. Warmed up with Crossover Symmetry Activation.

Shoulder Press – E3M

9×45#
6×75#
3×95#
3×105#
3×125#
3×145#
3×155#
3×162.5#

Pretty close on the rounding of 60-70-80-85-90% based off a 180 pound estimated max. I paused for a second on my chest with 125-145-155 and maybe even 105 (can’t remember), effectively making each rep a first rep. Caused the final set to be harder than it should have been, considering I did 3×170 earlier this year.

Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.

Warm-up

3 Sets

150′ Jog in gym
10 Sit-up to Staddle
5 Scap Pull-ups

Strength

5 Sets

6 Pendlay Rows (supinated, 135#)
6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.

Conditioning

10:00 AMRAP

20 Squats (20# MB)
200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

4 Tabata Double Unders
4 Tabata HS Hold
4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.

Midline

75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.

Primal Fitness

Finally made it to the CrossFit box right around the corner from the apartment where we are staying. They were the 70th affiliate in the world, so have been around. At 10am every Sunday they do a Hero workout.

Warm-up

High Knees
Butt Kicks
Side Shuffle
6:00 AMRAP
- 100m Run
- 5 Boot Strappers
- 5 Sit-up to Straddle
- 5 Pull-up

Their pull-up bars are a full-on fat bar. That would suck to use all the time. I did kipping pull-ups. Finished 3 rounds plus the run.

Mobility

Pigeon Stretch
Foam Roll Quads
Lacross Ball Pecs

Conditioning

“Loredo” – 6 Rounds

24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run

Kept a solid steady pace and finished in 23:12. Had never done this one before. Push-ups were 14-10 every round and everything else unbroken.

Tired in D.C.

On Tuesday my legs were pretty sore from Monday squats and my traps are still sore from DT. We walked about 9.5 miles around the monuments and stuff. Yesterday I didn’t really do shit. Was pretty tired. Figured I’d better do something this morning though, so came up with the following in my apartment.

10:00 AMRAP

20 Walking Lunges
15 Push-ups
10 V-ups

Did 6 rounds plus 9 push-ups. Everything was unbroken. Didn’t put on any shoes or socks for the entire workout though.

8 Rounds (Tabata)

20s Handstand Hold
10s Rest

Yuck!

8 Rounds (Tabata)

20s Bottom-to-bottom squats
10s Rest

Didn’t try to game it today and went out 14-14 to start. Then the burn started! Went 12-12-11-10 and pushed it to finish 12-15 for an even 100 total, beating my previous best of 93.

Better By 7

Didn’t get any exercise on Saturday or Sunday since sleep was pretty poor. Central Regionals once again did not disappoint. Great weekend.

“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats any way you like. Twenty rounds of 5-10-15 (like “Cindy”) is the way to go.

It was just under 8 minutes on the clock when I started on my first pull-ups. Was cruising along pretty good, though slower than I’d like on the air squats; I should have pushed those harder. Push-ups really surprised me though, I did every round unbroken. I guess doing all of my push-ups chest-to-deck in other training pays off when I only have to get my tricep parallel to the ground.

2016-murph-running With 5 rounds to go I formed a nice blood blister under my left ring finger. I had tape on the lowest knuckle to protect a rip that I got last week doing snatches and I could feel the tape bunching up at the bottom and even pulling on my skin. Probably was adjusting my grip and pulling due to that and then caused the rep. So for the final 5 rounds I only gripped the bar with my fingers so I wouldn’t bust open the blister. Popped it when I got home.

When I took off out the door my watch said 29:00 so just about 21 minutes for the 600 reps. Damn air squats! Tried to settle down my breathing but kept a pretty decent pace through the first 800 meters. Fell off in that next quarter-mile and saw I really needed to push it on the last 400 meters to beat my 37:18 from last year. Made it by 7 seconds but that kick really hurt. So a new PR with 37:11. I had been working so hard all year to lean out and what do I do but gain about 3 pounds over the weekend. LOL

I actually was feeling fine all day after Murph, but played a ton of Slammo, so I’m sure I’ll feel all kinds of sore from that. I love that game though. So much fun! Got some hella sun today too.

Knocked out a much-needed 45 minute ROMWOD after not doing any for 3 days.

Heading to Regionals

My ass is sore from the split squats and the air squats probably contributed too.

Warm-up

3 Sets
- 30s Jump Rope
- 10 Zombie Kicks
- 5 Scap Pull-ups
10 RDL (45#)
10 RDL (135#)

Strength

E2M – 6 Sets

12 RDL (185#, standing on 55# competition plates)
8 Weighted GHD Sit-ups (20#)

My grip was starting to fail but I held on for every rep of every set. Have been doing them all with a double overhand to get in the extra grip work. Makes it extra hard when I add in the bonus sit-ups like this, but I had to get in my reps for the week with no other time left to do them.

And that’s a wrap on big strength sets! I enjoyed the lighter loads, but they got pretty nasty these final two weeks. I think we are going to do a little transition next week with our strength work due to Memorial Day and Murph being tough, but then we’ll start putting some weight back on the bar in our next cycle. Looking forward to some smaller sets and heavier weights!

Conditioning

20:00 AMRAP

5 Back Squats (115#, no rack)
10 Push-ups
15 Box Jumps (24″)

We hadn’t done much longer stuff in a couple of weeks so we changed the workout from what we had planned. It was a good grind. Kept moving, did all push-ups unbroken, and did all box jumps with step downs. Was able to pick up the pace in the last 3 minutes and finished with 11 rounds plus the 5 squats and 4 push-ups.

I’ll get in a little ROMWOD action before leaving town this afternoon. Heading to Columbus to watch the Central Regional! Then back Sunday evening in time for Memorial Day “Murph” on Monday.

Go Unbroken

Yesterday walked the golf course and the app said I was close to 7 miles. I guess I spent more time than usual walking back and forth trying to find my ball. First time of the year where we really got to feel the heat of the back 9 at Sawmill when you get out there in the trees with no breeze. Drank a lot more water than I have been and wore my Oakley’s instead of cheap sunglasses. Seemed to help prevent getting one of those sun headaches I often have trouble with. Also did a 45 minute ROMWOD at night. My legs were feeling a little tired all day after the Sunday workout and run.

I was coaching this morning so got in early for my warm-up and snatches before class started.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hyper (210#)

Weightlifting

E2M – Squat Snatches

4×45#
4×75
4×95
2×115
2×135
2×155
6 sets of 2×175

I wanted to get in 10 total sets, so planned on 4 sets with 175#. Set the clock for 12 rounds just in case it was feeling good. It was, so I kept going. Of course then I rush the 2nd rep in the 5th set and don’t get it pulled into the slot. Stepped right back up and hit it though. That was the only miss. When I exaggerate those knuckles down it really helps me keep it close and feels so much more solid. I did power snatch the final rep, but then stood up and did an OHS with it. Feeling a lot more solid snatching lately.

With Class Warm-up

3 Sets

20 Push-ups
10 Band Pull Aparts (green)

Gymnastics

Max Set – Pull-ups
2:00 Rest
3 sets
- 50% of Max
- 2:00 Rest

Regular kip again and wore the leather grips. I’m going to look for some new type of grips at Regionals this weekend. I knocked out 30 reps much easier than the 26 a couple weeks ago. That was good, so dropped off the bar; I’ll take the 4 rep PR. Did the 3 drop sets at 15 reps without any trouble. Really happy with how fast pull-ups came back. I think spending some time on ring rows when I was scaling helped out, not to mention more of the Pendlay and landmine rows lately. Wish I could butterfly though. 😦

Conditioning

4 Rounds

200m Run
10 Power Snatch (95#)

Holy shit did I underestimate this one. Went out running fast thinking it would be a quick one. Goal was unbroken on the snatches every round and that jacked my heart rate sky high, making it difficult to push the runs. Really wanted to put the bar down in the last 2 sets but held on. Finished in 7:20 and I guess I ripped open a finger in the process. Dammit!

Cooled down and did Crossover Symmetry Plyo.

Out in the garage for a quick afternoon session to catch up on Monday’s strength work.

Warm-up

3 Rounds
- 1:00 Air Dyne
- 30s Bottom Squat Hold
10 Back Squat (45#)
8/8 Landmine Rows (45#)
10 Back Squat (135#)
8/8 Landmine Rows (55#)

Strength

E3M – 6 Sets

12 Back Squats (185#)
8/8 Landmine Rows (65#)

It’s hot in the garage now that summer has finally arrived. This combo wasn’t easy today but not as hard as I was expecting.

Murph Work

7 Sets

20s Push-ups
30s Rest

Went 20-20-17-17-13-12-12 for 111 total with all reps being chest-to-deck. Might as well do the extra work now so it seems easy during Murph on Monday. Already had done 3×20 this morning too.

Need to ROMWOD tonight after all of that work.

“Cindy” Cycles

Walked 18 holes yesterday and did a long ROMWOD. I think I was feeling those Bulgarian Split Squats in my legs and hips.

Out in the garage today before lunch to get in some work I missed yesterday at the gym.

Warm-up

Crossover Symmetry Activation
3 Sets
- 1:00 Air Dyne
- 10 OHS (45#, close grip)

Amazing how much easier those close grip overhead squats get after the initial set. My shoulders really open up.

Conditioning

6 Cycles

3:00 AMRAP – “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:30 Rest

6-cindy-3min-cycles Each cycle starts fresh with the pull-ups.

Still no butterfly pull-ups for me so all regular kips. All go in the first 3 minutes with quick squat cycling. Squats slowed a bit in cycle 2, and then push-ups also started to slow mid 3rd cycle. Scores were 4+5, 4+1, 3+26, 3+17, 3+15, and 3+15. Comes to a total of 126 pull-ups, 240 push-ups, and 313 squats. #volume

I got a little blood blister on my left hand near the crease of the pinky and it popped. Didn’t even noticed until a rest period when I felt blood dripping down my fingers. Was no issue continuing since it wasn’t a rip and wasn’t going to get any worse; just meant I kept leaving blood on the bar. Whoops!

Strength

E2M – 6 Sets

11 RDL (185#, standing on 55# competition plates)

My back was feeling pretty tight after these so decided to skip the GHD work I had planned. I’ll get in some midline tomorrow. That was enough reps for one day anyway!

ROMWOD tonight.