Reverse Hyper – Page 10 – Nick Momrik's Fitness Logs

210 Plus

Took a much needed complete rest day yesterday. Got on the scale this morning for the first time in weeks. Knew this was coming, but first time over 210, weighing in at 211.5 pounds! At least my strength numbers are going up with it, but this gymnastics stuff sure would be easier if I dropped back to around 2 hundy. Had my monthly adjustment at the chiro and then went to the gym

Warm-up

3 Sets

10 Reverse Hyper (210#)

Strength

Deadlifts

10x20kg
10×70
5×100
5×120
5×140
5×155
5×170
5×180
5×190

Comes out to 419# on the last set, which is only 16 shy of my best 5, back in November 2013 a couple months after I pulled 515. I did 5×425# back in January of this year for a more recent set. Back when I did the 5×435, I was pretty dumb with my warm-ups. Look at this shit… I did 135-225-315-385-435. Today I took almost twice as many sets to get up close to that. Felt good too. Nice to have my back holding up.

Skill WOD Hustle & Flow Week 3 Day 2

Warm-up

3 sets

10 Pass-thrus
10 Hollow Rocks
10 Arch Ups
10 Narrow Grip OHS (45#)
10s Bottom of Dip Hold
10 Bridge Rocks

The narrow grip overhead squats felt rough today.

Skill

4 Sets

Freestanding HS Hold practice
16 Shoulder Taps (heels to wall)
20 Shotguns (Shoot to hollow)

Felt better with the handstand holds, but still used the wall as my crutch to kick up and then took my feet off the wall for as much as I could.

Skill Test

4 Deficit Strict HSPU (4″)
3 Deficit Strict HSPU (4″)
3 Deficit Strict HSPU (4″)

In my notes from last week I see 3″ for the working sets, but my record on BTWB says 3.5″ so not sure which was correct. The bump to 4 was not easy though. Should probably decrease and get in more reps next week.

Strength Accessory

3 sets

8 Seated DB Press (40# DBs)
10 Parallette Push-ups
30s GHD Hollow Hold

Put feet up on a box for the push-ups this week and didn’t really feel any harder.

5:00 AMRAP

1-2-3-4-5…

Burpees
HSPU

Fucking terrible. I only got through 5 burpees and 3 HSPU this week. I’m not sure what happened but since doing the max deficits last week I’ve started to put my back up against the wall during the push-up. It’s really throwing me off, especially in the kipping reps. I was hoping to get more than the first week, but got an entire round less. Almost makes me wonder if I messed up my counts and did the round of 4 twice. I don’t think so, but it’s weird to be an entire round less an just a 5 minute workout. Oh well I guess.

Not There

My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.

Strength

3 Sets

8 Reverse Hyper (210#)

Back Squat

5x20kg (pause)
5×70 (pause)
5×90 (pause)
5×110
5×120
5×130
5×135
5×140

The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).

Skill WOD Hustle & Flow Week 3 Day 1

Warm-up

3 sets

5 Bar taps – tight
5 Bar taps – dynamic
7 V-ups
10 Pass-thrus
7 GHD Heel Drives
10 Bridge Rocks

Shoulder Activation

3 sets

3 Scap Elevators
3 Strict Pull-ups
1 Scap Elevator
1 Strict Pull-up

Could already feel the fatigue here.

Superset

5 Sets

5 Butterfly Box Drill Circular Rotations
1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
5 C2B Pull-ups

These were tougher than they should have been.

Skill Test

3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
2:00 Rest
2 sets
- 70% MAX C2B
- 90s Rest

Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.

Strength Accessory

3 Supersets

15s Underhand grip chin hang
8 Supinated Bar Rows

Bonus Complex

2 Strict Pull-ups + 2 Strict C2B + 3 K2E
2 Sets: 3 Strict Pull-ups + 3 Strict C2B
2 Strict Pull-ups + 2 Strict C2B

Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.

I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. 🙂 Rest day tomorrow.

Unmotivated Morning

Took the complete rest day yesterday. Biceps were sore and then my lats were sore later in the day. Planned to do the 9am class this morning but woke up really tired and was moving slow. I was also a bit depressed I wouldn’t be able to deadlift heavy with my tore up hands. So I skipped out on class. Went in earlier than originally planned at night instead and did extra work after too.

Warm-up

3 Sets

10 Reverse Hyper (210#)

Strength

Back Squats

5x20kg + 5x20kg with 2 second pauses
5×70 (2s pauses)
5×90 (2s pauses)
5×110 (2s pauses)
3x3x130 (2s pauses)

Work my belt for the last 3 sets.

Skill WOD Hustle & Flow Week 2 Day 2

Warm-up

3 sets

10 Pass-thrus
10 Hollow Rocks
10 Arch Ups
10 Narrow Grip OHS (45#)
10s Bottom of Dip Hold
10 Bridge Rocks

Skill

4 Sets

Freestanding HS Hold practice
16 Shoulder Taps (heels to wall)
20 Shotguns (Shoot to hollow)

Realized I wasn’t looking down at the ground like you would in a handstand or when walking. Seemed easier when I did that and also helped make the shoulder taps easier too.

Skill Test

Find 1 rep MAX deficit strict HSPU
3×4 deficit strict HSPU (3″)

I stopped after getting 11.5 inches. Probably did 5 or 6 other heights working up to that (all singles). The program calls for 3 sets of 4-6 at 70% of max height. Real funny! Tried 7″ and was already spent, so bumped it way down. Barely made it through sets of 4 at a little over 3″.

Strength Accessory

3 sets

8 Seated DB Press (40# DBs)
10 Parallette Push-ups
30s GHD Hollow Hold

Jumping up to the 40# DBs wasn’t that hard. Will try the push-ups with feet on a box next week. The hollow hold still sucked.

5:00 AMRAP

1-2-3-4-5…

Burpees
HSPU

I got through the 4th HSPU in the round of 6 faster than last week, but failed on it and wasn’t going to try again with 15 seconds left. So -1 rep from last week. Didn’t do any of the deficit work last week and went heavier on the DB presses, so I’ll still call that progress.

Conditioning

Bryan and I got out the Air Dyne (AD2) for the good ol’ Air Dyne Hell. Don’t remember ever doing it on this model, so wasn’t sure what to expect.

E2M 20:00

15s Air Dyne at 100%

I didn’t think it was too bad after the first round, but by round 3 the quads were burning. We totaled 512 calories between the two of us. Compare that to 273 and 287 calories Kevin and I did on the model AD6 before and you can see how different the computers are on the two models.

Snatch After Snatch

My chest is a little tight later in the day, but otherwise not sore from the 100 bench press yesterday. Lifted with Alex tonight. Warmed up with 3×8 Reverse Hyper (210#) and then into some squats.

Back Squat

10x20kg
6×70 (pause)
5×100 (pause)
3×120 (pause)
2×130
2×140
2×150
2×155
2×160 (PR)

Haven’t had that on a bar since the day I had my PR with 360# about 1.5 years ago. Led with my butt on the second rep so it was a good place to stop and was a 2RM PR anyway. Staying patient with the gainz.

Snatch

5x20kg
3×40
3×50
2×60
2×65
2×70
2×75
1×80
1×85
Miss 88
Miss 88
1×88
Miss 90
1×70
Miss 70 (somehow hit my knee on the first pull)
1×70
1×73
1×76
1×79
1×82
1×85
1×88
1×90

Felt a lot more solid in the second wave! Great idea by Alex to drop back down and work up slower. That was a long snatch session!

Fuck You “Kalsu”

I’ve been “wanting” to do this one for some time. Today is finally the day.

Warm-up

2×10 Reverse Hyper (210#)
PVC pass-thrus
Bottom Squat Hold
Thrusters
- 5×45#
- 5×95#
- 5×115#

Conditioning

“Kalsu”

EMOM (until 100 thrusters are completed)

5 Burpees
Thrusters (135#)

Some people incorrectly start with thrusters when the clock starts, but that makes no sense.

The goal is to start each minute with 5 burpees, once you finish the burpees you have the rest of the minute to complete as many 135 lbs barbell thrusters as possible. Once the second minute starts you are on the hook for another 5 burpees. Remember, no starting the thrusters until the burpees are completed and it continues.

John Welbourn of CrossFit Football

My goal was to do 5 thrusters every minute. After 7 rounds, I did my burpees and had to rest. Damn that got nasty fast! I think I did 3 more rounds and then rested again. I was at 50 reps and switched to sets of 4. I made it through 7 rounds before resting one more time. Somewhere in there I screwed up my count too because I did 5 sets of 4 to finish. 10×5=50 and 12×4=48. I realized it after I was recovered and thinking about my rounds. Whoops! Too bad, I’m not doing it again. Finished my *98* reps at 24:36 on the clock.

I don’t plan on trying this again anytime soon, but a note for next time is to switch to sets of 4s early when I feel like resting and just try to keep going without the zero thruster minutes.

Accessory

5 Sets

5 Good Mornings (135#)
15 Sit-ups

Originally I had decline push-ups programmed. Haha! No idea what I was thinking. Shoulders were smoked after the 125 burpees and all of those thrusters. Easy decision to change to sit-ups.

More Conditioning

5 Rounds each w/ partner (alt rounds)

20 H2H Russian KBS (53#)
30 Lateral Bar Hops

Nothing crazy here. Did it with Bryan and it took us 8:55.

Turkey Eve

My quads felt pretty smoked last night after the workout. In for the 9am class.

Warm-up

2×8 Reverse Hyper (210#)
2 Rounds
- 15s Jumping Jacks
- 15s Air Squats
- 15s Toe Touches
- 15s Hip Circles

Strength: Deadlift

10x20kg
6x70kg
3x110kg
3x130kg
8:00 EMOM
- 3x150kg

Conditioning

10:00 AMRAP

30 Wall Balls (20#, 10′)
20 Push-ups
10 Hang Power Cleans (115#)

Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.

Midline

6 Sets

30s Weighted Plank
1:00 Rest

Used 45-70-70-90-90-100#.

Accessory

4 Sets

12 Weighted GHD Sit-ups (20#)
6 Strict C2B Pull-ups

Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.

Four Wheels For Five

I had planned to do some active recovery yesterday, but when I woke up I knew I needed a full rest day. That row-burpee combination has been destroying me. Had a chiro appointment tonight so went to the 5:30 class right after. Doc says things have been loosing up well each time I go in and my low back and transition to my mid back looks a lot better lately. Knock on wood, I haven’t tweaked anything in months either now that I’ve been doing some accessory work and taking things slow.

Warm-up

3×10 Reverse Hyper (210#)
Inch Worms
Zombie Kicks
High Knees
Butt Kicks
Arm Circles

Strength

6 Sets

5 Strict C2B Pull-ups

I did a couple sets before class started and the rest in between my early deadlift sets. Felt really explosive with them today and that’s an extra set from what I’ve been doing.

Deadlifts

10×45#
5×155#
5×225#
5×265#
5×305#
5×335#
5×365#
5×405#

Don’t really like to make a bigger jump than previous jumps, especially at the end like that, but everyone else was waiting on me. Did 405 for a triple recently so wanted 5 today. Feels good to be pulling 400+ again. Wore the belt starting with 305#.

Conditioning

E2M 12:00

3 Bear Complex (135#)
10 Wall Balls (25#, 10′)

Nice quad burner. Rounds were 42-40-41-41-41-40 seconds with all touch-n-go reps.

Gymnasty

5 Sets

30s Handstand hold + 2 Strict HSPU

I wanted to increase the difficulty of the handstand holds that were programmed so I thought trying to do some handstand push-ups after would be a good test. Nearly failed in the first set. Was getting some nasty over extension in sets 4 and 5 but I completed them all without coming off the wall after the hold.

Accessory

10:00 EMOM (alt)

12 Weighted GHD Sit-ups (20# MB)
5 Russian Dips (heels on ground out front)

Death Due to the Rower

Didn’t make it to the gym until after 6pm.

Warm-up

8 Reverse Hyper (160#)
10 Front Squats (45#)
10 Bench Press (45#)
8 Reverse Hyper (160#)
5 Front Squats (155#)
5 Bench Press (135#)
8 Reverse Hyper (160#)
5 Front Squats (185#)
5 Bench Press (165#)
8 Reverse Hyper (160#)
5 Front Squats (215#)
5 Bench Press (190#)

Strength

10:00 EMOM (alt)

5 Front Squats (235#)
5 Bench Press (205#)

Front squats went pretty well. Bench got pretty hard by the last set. The combination was rough on the wrists.

Rowing WOD Week 16 Session 1

6 Rounds – Every 2:30
- 19 Calorie Row (+2 from last week)
- 10 Burpees over the Rower (+1 from last week)
5:00 Rest
For Time
- 38 Calorie Row (2x above)
- 20 Burpees over the Rower (2x above)

Fucking deadly. My intervals were done in 1:00, 1:04, 1:07, 1:09, 1:09, 1:14. Then I hit a huge wall just after 20 of the 38 calories. Took me about 1:27 for the calories and 3:17 total. That’s a long time to do 20 burpees! I had to take an extra step to get me closer to the rower and make sure I didn’t trip over it. I was so dead.

3rd week in a row of this brutal combo of calorie rowing and burpees over the rower. Each week it’s been bad. Slight headache each time and couldn’t leave the gym for at least a half hour after finishing. Total of 1,377 and 467 meters for the 2 parts.

Hold It

Could feel some fatigue in my legs moving around the house this morning and could feel some in my shoulders during the workout. Probably from Sunday, but possibly a little from the rowing and burpees Monday night.

Made it in for the 9am class.

Warm-up

3×10 Reverse Hyper (210#
Bottom Squat Hold
3 Rounds
- 5 Back Squat (45#)
- 5 Shoulder Press (45#)
- 5 Push Press (45#)
- 5 Burpees
Deadlifts
- 6×45#
- 6×155#
- 6×225#

Strength Conditioning

14:00 EMOM (alt)

6 Deadlifts (275#)
8 Burpees

Barbell Conditioning

5 Rounds

3 C&J (Increasing)
10 Lateral Bar Hops
1:00 Rest

My plan was to start at 155#, add 10# each set, and end on 195#. First round felt too easy so I made a 20# jump right away. Then another big jump for the last set. My loads ending up being 155-175-186-195-215. Every round was actually power clean-jerks (no touch-n-go) until the 215# when I stood up all the way (still powered them), took some air, and did the jerk. First 4 rounds were taking 21-22 seconds but the last took a little longer. Finished at 5:58 on the clock.

Midline

It was programmed for 8 rounds of :30/:15 plank. Doesn’t really do anything for me so I didn’t rest. Did a hands plank and made it to 5:03 before crashing for a 33 second PR.

Bump it Up

I’m a little sore from yesterday, in my shoulders and outer quads. Made it to the gym a little after 3:30.

Warm-up

8 Reverse Hyper (210#)
10 Back Squat (45#)
10 Shoulder Press (45#)
8 Reverse Hyper (210#)
6 Back Squat (155#)
6 Shoulder Press (75#)
8 Reverse Hyper (210#)
3 Back Squat (205#)
3 Shoulder Press (95#)
3 Back Squat (235#)
3 Shoulder Press (115#)
3 Back Squat (265#)
3 Shoulder Press (130#)

Strength

10:00 EMOM (alt)

3 Back Squats (285#)
3 Shoulder Press (140#)

Feeling more comfortable in the squat. Used the belt and lifting shoes today. Really like this combination now that I’ve done it 3 weeks in a row. I think next week I’ll switch it up to front squats and bench press for a 3 week cycle of the same progressing rep scheme going from 5s to 4s to 3s.

Rowing WOD Week 15 Session 1

Every 2:15 for 8 rounds
- 17 Calorie Row (+2 calories from last week)
- 9 Burpees over the rower (+1 burpee from last week)
5:00 Rest
2 Rounds
- 17 Calorie Row
- 9 Burpees over the rower

Total of 1,633 meters in part A and 432m in part B. My splits for the intervals were 0:52, 0:55, 0:56, 0:59, 1:01, 1:01, 1:01, and 1:02. Did the 2 rounder in 2:19. That second round is so bad after jumping back and forth over the rower during the burpees. You wouldn’t think it would affect you that much, but there is no power left in the legs for the 2nd row.

That’s 2 weeks in a row I got a little headache from this combo. Just don’t push that hard usually and with these two movements you can always keep going.