Reverse Hyper – Page 12 – Nick Momrik's Fitness Logs

Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.

Warm-up

2×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
PVC Pass-thrus

GLBRT Workout #1

10:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.

GLBRT Workout #3

21-15-9 (1 person on each movement)
- OHS (95#)
- Box Jumps (24″)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (95#)
- Burpees

The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.

Accessory

5 Sets

5 GHR (orange band)
20 Alternating DB Curls (30#)

I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.

On Pace

Went in to CFi around 12:30 or so.

Warm-up

3 Rounds NFT

8 Reverse Hyper (210#)
5 Back Squats (45#)

Strength: Pause Back Squats

E2M with 3 second pause in the hole

5×135#
5×185#
5×225#
5x3x255#

After the first set with 255# I had some negative thoughts of getting hurt and went to my bag to get out the belt. But I was able to switch gears and told myself not to be afraid; I’d be ok as long as I concentrated on good positions each rep. So no belt and Nanos all the way today.

Row: Engine

3 Sets

4,000m
4:30 Rest

Prescribed stroke rates:

2,000m at rate 19, 2,000m at rate 20
2,000m at rate 20, 2,000m at rate 21
2,000m at rate 21, 2,000m at rate 22

With no pacing recommendations I’m still just making shit up for these longer slower sessions. I looked back and saw that I did about 2:00/500m at 19s/m for a straight 2k with resting last week, so I added 10 seconds and went from there. Wrote it all on the board before starting.

The pacing I picked worked out really well. It was by no means easy, but I wasn’t falling down exhausted when I was done either. Tough session though.

Pistols Firing

Feeling a little beat up from the high rep workout yesterday.

Warm-up

3 Sets
- 8 Reverse Hyper (210#)
- 30 band pulls (red)
Bottom Squat Hold
OH Stretching
C&J
- 5×45#
- 5×95#
- 3×115#
- 3×135#

Weightlifting

8:00 EMOM

5 C&J (155#)

Trying to get more comfortable with touch-n-go at this weight because I get mental and want to drop it before I need to. I was able to get 6 rounds unbroken, fighting on the last 2 rounds. Then the final 2 rounds I did 3 unbroken and 2 singles. Step in the right direction

Skill

4:00 AMRAP

30 Unbroken DU

I missed on my 30th rep 3 fucking times! My only other 2 misses were on the first rep. Just that little lapse in concentration. I did get 5 unbroken sets in, but should have been 8! Did this about a year ago with 6 unbroken sets.

Strength

18:00 – E90S for 6 sets (alternating every 90s between the movements)

6 Supinated Pendlay Rows (165#)
5 Strict HSPU

Was a grind on the final HSPU every round after all of the C&J, but I got every set done. The rows were a little harder than they should have been.

Conditioning

2 Cycles

2 Rounds
- 50m Broad Jump
- 20 Pistols (alt)
2:00 Rest

The first 50 meters of broad jumps weren’t that bad; I was getting good distance. After the pistols the way back was a grind and more like doing bunny hopes. I finished my first cycle in 4:14 and my second in 4:37 for a 10:51 total with the rest included. Happy to be doing pistols again! 😀

My legs are toast after the 132 wall balls yesterday. Probably a recovery day tomorrow.

Almost 40 Minutes in the Seat

Still sore and even more sore from yesterday’s workout. In to the gym around 12:30.

Warm-up

3 Rounds

10 Reverse Hyper (210#)
1:00 Air Dyne

Row: Engine

5 Sets

2,000m
2:30 Rest

Programmed rates and my own pace goals…

20 s/m (2:00/500m)
21 (1:59)
22 (1:58)
21 (1:58)
20 (1:59)

The paces are a split faster than last week for the respective rates, with the slightly higher rates this week as well. Oh and 30 seconds less rest made a big difference! In the 3rd interval I was really having to concentrate on keeping up my pace to stay on track. Hit all my goals, so it was a good session.

Legs were pretty tired after that and my low back was getting pumped up after the 3rd round. I used a pre-workout sample before going to the gym and it’s always the same for me. I regret taking it. How does anyone enjoy drinking those? Always feels like my face is going to peel off. Not worth it. I’ll stick to drinking aminos.

If I had to bet, I’m thinking next week will be 4x2k at 21-22-23-22 with 2 minutes rest between.

Back to Pausing

Thought maybe I’d get up early to squat and do some accessory work and then head to the gym for rowing later. But it was not to be. So went to the gym before 4pm. Joining in on the gym’s challenge for the next 6 weeks so weighed in before I got going. Was 208.8# and 20% body fat using the normal setting (17.7% on athlete) since Kevin wants to standardize it instead of having to switch between normal and athlete for everyone.

Warm-up

2 Rounds

10 Reverse Hyper (210#)
Bottom Squat Hold
20 Walking Lunges

Strength: Back Squats with 3 second pause

5×45#
5×135#
4×205#
3×225#
2×245#
2×265#
2×275#
2×285#
2×295#

I was feeling really good when I was doing a lot of pause squats, so back to it. Last 2 sets were a grind, mostly from not being under much weight lately. Felt good though.

Row: 2k Pacing

4 Rounds
- 1,000m
- 4:00 rest
Rest 8:00
2 Rounds
- 350m
- 30s rest

Assigned pace for the first two 1k rows was 6 splits slower than 2k pace. I’m hoping to be able to set a big PR, so I went aggressive with my estimate and ended up at 1:47. Then it was 5 splits slower for the other 2, so 1:46. I was able to hit the target for all 4 rounds. My stroke rates were all over the place and lower at the higher paces. Not great with that.

Could rest 8-12 minutes so I went with the low end. The first 350m was at the 2k pace (1:41) and then flat-out on the second one, where I probably could have pushed harder.

Wall Ballin’

We finally were able to get in our end of the year golf tournament yesterday. Long day on the course playing 27 holes. Was pretty exhausted last night and slept in this morning, so went to the 4:30 class.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Hold

Strength: Front Squats (22X0 Tempo)

6×45#
4×135#
2×185#
2×205#
2×225#
2×235#
2×245#
2×255#

Gymnastics

4 Sets

7 Ring Rows
1 Muscle-up
4 Ring Dips (strict, after MU)

Conditioning

4:00 AMRAP
- 5 Power Snatch (115#)
- 5 Burpees Over the Bar
- 10 Wall Balls (20#, 10′)
2:00 Rest
2:00 AMRAP
- Wall Balls (20#, 10′)

Went unbroken on all movements in the 4 minutes with touch-n-go snatches. Finished 3 rounds plus 2 more snatches. Glad I decided to go with 115 because 95 would have been too easy. Good challenge. Went with sets of 32 and 17 for the wall balls, with rep #50 in the air as time ran out, so only 49!

McFatty

Seemed like I was awake all night, but my sleep tracker says otherwise. Guess I just woke up several times. Yesterday I had decided with a buddy to get my diet back on track starting today, so I ate like shit yesterday to enjoy it. Jumped on the scale this morning. The FUCK? Over 208 pounds and I’d never hit 207 before. Time to get my shit together!

In for the 9am class and coached it too.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
10 Squat Jumps
10/10 Leg Swings (S-S, F-B)

Strength: Back Squat

10×45#
6×135#
3×205#
3×225#
3×245#
3×265#
3×285#
3×305#

Put on the belt for the last two sets. Not bad.

Conditioning

5:00 AMRAP

10 Russian KBS (70#)
10 KB Deadlifts (70#)

Got spicy on the low back. Really concentrated on keeping solid positions. Went through 7 rounds plus 10 swings. We took a solid rest before getting into the burpees since we had plenty of time.

6 Rounds

1:00 Burpees
1:00 Rest

Intervals with burpees! I was pissed at myself for only getting 19 in the first round, so stepped it up for the next 5. Ended up with 19-20-20-20-21-21 to get that average over 20 per.

Relaxing

Went out for a walk after work. Didn’t turn on RunKeeper, but it’s a route I’ve ran many times so was about 2.7 miles and took me about 45-50 minutes.

Team Series Week 1

Got in the final two workouts in the evening.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Holds
Shoulder Stretching

Team Series Event 1

Females complete:
- 100 double-unders, each
- 75-calorie row, total
- 50 dumbbell step-ups, total (30# DBs, 20″)
Then, males complete the same with (45# DBs, 24″)

I went unbroken on my dubs, pulled 40 cals at about 1,800 cal/hr, and we alternated in the step-ups with 8-10-7 each. Michelle and Jess finished at 11:11 and we were done at 18:34.

Team Series Event 3

42-30-18 (30:00 time cap)

Muscle-ups, with static deadlift hold
350-lb. partner deadlifts

* The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

* Each person must complete a rep during each round

Jess and I paired up on the bar. Brian and I did 10 rounds on the muscle-ups, each doing a double, then Michelle or Jess would make an attempt if they wanted to. They didn’t get any muscle-ups so we finished with 40 reps well before the time cap.

Week 1 in the books. Next one in about a month. It’s been something different and fun to do these workouts.

Team Series Event 2

More team series tonight.

Warm-up

3×8 Reverse Hyper (210#)
Bottom Squat Hold
5 Shoulder Press (45#)
5 C&J (95#)

Team Series Event 2

As FF and MM pairs, 20:00 AMRAP

30 C&J (females)
30 C&J (males)
30 C&J (females)
30 C&J (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.

Females use 95, 105, 125, 145, 155, 165#

Males use 135, 155, 185, 225, 245, 265#

We were flying through until Jess tweaked her back when the girls were 8 reps into 125#. She’s coming back from a pretty scary tweak so smart to stop before really getting hurt. So our score was a 128 with a tiebreak of 8:39. There was still 9:53 on the clock when we stopped. Bryan and I flew through those first two Graces in 1:41 and 1:51.

After making sure Jess was ok, Michelle, Bryan, and I continued on alternating sets of 5 with our 125# and 185# bars. Then I think Michelle went with 135#. We put ours up to 225# and I knocked out 5 singles. Have never tried that and really needed to think about what I was doing after the first rep or two, but continued doing power clean & push jerks. Got in one more rep after they did some.

Team of 3

The 3 of use decided to whip up a version of Event 1 to try out.

100 DU (each, going one at a time)
150 Row calories (total, doing 25 at a time)
105 Weighted Step-ups (total, 5 at a time with 30/45# DBs and 20/24″ box)

Took us 15:13 I think. Was a really good workout. Michelle started, getting 100 unbroken dubs for the first time, Bryan went next and got in a PR of 80-some unbroken during his hundy, then I went 3rd and got mine unbroken too. Kept the same order throughout.

Legs are going to feel tired tomorrow.

Rowing Retests

Got in to the gym before the 9am class started to get going on my rowing for the day.

Warm-up

3 Rounds NFT

8 Reverse Hyper (160#)
1:00 Air Dyne

Row

3:00 for distance
10:00 Rest
250m for time
Rest as needed (about 6:00)
20:00 at low intensity

I just didn’t have the juice for the 3 minute test. Beat the first week, but that was limited by 24 s/m so can’t really compare. I did 904 meters, but was thinking maybe I could get close to a 1k. Legs just didn’t have any go.

Felt like I recovered well in the 10 minutes. Took me what seemed like a long time to get going (under 1:20/500m pace) on the 250 but when I got there I was able to hold on. My PR was a 40.4 and I was thinking sub 40 might be possible. Got close with 40.1. My first 100m was in 16.6 compared to my PR of 16.0, so just need to start better and I’ll have it.

I actually wasn’t as out of breath after this as I’ve been in the past. Those power intervals must be working. Took about 6 minutes and then got in on the easy row. Tried to stay around a 2:14-2:15 pace and 24 s/m. Ended up with 4,465 meters and a 2:14.3/500m average.

Can’t wait to see the Team Series workouts released tonight!