Sit-up – Page 9 – Nick Momrik's Fitness Logs

Little Lifting

Went in for the 4:30 class, but was there early so got in my lifting instead of doing front squats with class.

Split Jerk

5x20kg
5×40
3×60
2×75
1×85
1×92
1×97
EMOM
- 5x1x102

Felt like I needed to crack my back in one spot and I just could not get it.

Push Press

3x3x87kg

Couldn’t believe that was it for the lifting today. Deload week is kind of nice.

Conditioning

14:00 EMOM (alt)

15 Wall Balls
10 Bar-facing Burpees

Started getting rough after the 3rd or 4th round because I wasn’t slowing down on the burpees. The rhythm I figured out a few months ago is money!

Midline

4 Rounds

15 Sit-ups
10 Shotguns
20s Plank

Even got in ab work to go with the lifting since it was part of the workout! Finished in 5:59. The shotguns were bothering that spot in my back that wouldn’t release.

Still Setting Annie PRs

Walked 18 holes of golf today and then got to the gym by 6pm. Warmed up with Crossover Symmetry Activation.

2 Snatch Push Press + 2 OHS

There was a 3 second pause in the bottom of each squat. Might be the most I’ve dropped down to my back with the push presses at 185. I started dropping the overhead squats to the ground with 145 I think because of the time overhead I didn’t want to try it. I put on my belt with 145 or 155 and the rest of those sets. The squats felt good and stable; no risk of dropping any reps.

Tall Power Snatch + OHS

5×45#
5×75
5×105
3×115
3×125
3×135
3×145

Final rep may not have been a power. Previously a squat triple with 145 was a struggle and these are powers plus an overhead squat after standing up. Wore straps starting with 105. So many OHS on this day of the program. Seems to be paying off with overhead stability though.

“Annie”

50-40-30-20-10

DU
Sit-ups (anchored)

Michelle challenged me after she got a 5:48 today. Hadn’t done this one since March so went for it. Couldn’t believe how easy it felt spinning the dubs after using the Zeus rope a few times. Missed once after 9 reps in the set of 20 from lack of concentration, but still managed a 6 second PR with a 5:53. The sit-ups are much easier after all of the GHD work I’ve been doing. I think I could even push the pace more on them. Crazy to think I’m still able to PR this workout after almost 5 years and all the times I’ve done it. Also happy to be able to when I should be out of conditioning shape.

Snatch Deadlifts

5×185#
5×200
5×210
2x5x220

Had a 3 second pause above the knee on the descents. Wore straps for all sets. Heavy with the pauses!

Did Crossover Symmetry Iron Scap before leaving the gym and will do a 19 minute ROMWOD tonight.

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.

All of the Burpees

Feeling good. Nothing sore or achy other than the continued shoulder issue.

Warm-up

Crossover Symmetry Activation
3:00 Bottom Squat Hold
3 Sets
- 10 Close Grip OHS (45#)
- 10 V-ups
- 5 Burpees

Weightlifting

3 3-Position Clean Deadlifts (45#)
3 3-Position Clean Deadlifts (95#)
1 C&J (95#)
3 3-Position Clean Deadlifts (125#)
1 C&J (125#)
2 3-Position Clean Deadlifts (155#)
1 C&J (155#)
1 C&J (185#)
1 C&J (205#)
E45S – 10 sets
- 1 C&J (225#)

All full squats on the cleans and split jerks. No belt but had on lifting shoes.

Conditioning

100 Burpees

Hadn’t done this in almost 18 months, when I did a 5:37. I was on a good steady pace throughout, maybe slowed a touch in the middle, but picked it up a little for the last 20 reps. Only 1 rep away from setting a PR, but I’ll take a 5:39.

Midline

4 Rounds

14 Plank Walks / Plank Push-up
14 Russian Twists (55# plate)
14 Sit-ups

Those plank walks got nasty in round 2. Tried to rotate more than usual for the Russian twists.

Been slacking on the post workout Crossover Symmetry protocols. Will do some ROMWOD later.

3 Strikes for Annie

I can feel my back is a little aggravated from the shoulder press over-extension yesterday. Would be great if Castro doesn’t give us a max lift or heavy deadlifts this week.

Warm-up

3×10 Reverse Hyper (210#)
15 PVC Good Mornings
Zombie Kicks
Walking Lunges
20 Jumping Jacks
16 Mountain Climbers
5 Burpees

Strength – Deadlift

5×135#
5×205
5×255
5×275
5×305

Easy does it with the back.

Conditioning

“Annie”
50-40-30-20-10

Double Unders
Sit-ups

Set everything up for success with dumbbells for feet and my AbMat pad. Missed 3 times in the set of 40 double unders though. Can’t miss if I’m going to PR. Sit-ups felt really good, but too bad. Managed a 6:07, which is only 8 seconds slower than my best.

Accessory

6 Sets

10 Russian Kettlebell Swings (70#)
20 Shoulder Taps
5 Ring Swings

I threw one muscle-up in there to show Weston something and I flew up on to the rings! This swing work is going to pay off. Coming down was pretty terrible on my shoulder so no more of that.

After class got into a little extra with Bryan and Michelle…

5 Rounds

300m Row
5 Overhead Squat (135#)

I really wanted to snatch into that first OHS every round but I only did that on the first 2 (maybe the third?) because I was almost losing them. Probably should have put on the lifters for this, since they work well on the rower too. This got pretty nasty on the quads. Finished in 8:50.

Rest up tomorrow for 16.4.

Before the Storm

Felt a little sore in my legs a couple of times today. Maybe from all of the jump rope yesterday after heavy doses of dubs and step-ups on Sunday as well? Went to the 4:30 class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
400m Run
Push Press
- 5×45#
- 5×95
- 5×115
- 5×135

Not as “nice” today but still in the 40s. Storm on it’s way though to send us back to reality.

Strength

12:00 EMOM (alt)

5 Push Press (155#)
10 Wall Balls (30#, 10′)

Not bad.

Conditioning

6 Rounds

8 Plate Snatches (45#)
8 OH Walking Lunges (45#)
16 Sit-ups

Never stopped or rested. Finished in 6:22. Remembered to get out my AbMat pad too. So much better not sliding all over the place.

Gymnasty

Couldn’t do the pull-ups or ring dips that were programmed so worked on my own things.

5 Sets

5 Ring Swings
5 Strict HSPU

I can’t believe how much more I’m able to open up my shoulders in the back swing compared to just 2-3 weeks ago! Alex said it looked like I had wings.

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

Air Squat
Sit-ups
30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

2x5x20kg
2x5x40
3×50
3×60
3×70
3×80
3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

50 Box Jumps (30″)
50 Jumping Pull-ups / Ring Swings
50 American KBS (70#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (95#)
50 Wall Balls (30#, 10′)
50 Burpees
50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.

Heavy Touch-n-Gos

Lower body is sore from yesterday. Went to the 4:30 class and got there early to do some extra warming up.

Warm-up

Crossover Symmetry Activation
3×8 Reverse Hyper (210#)
2:00 Double Unders (172 reps)
1:00 Bottom Squat Hold
50 Jumping Jacks
10 Air Squats

Strength – Back Squat

8×45#
6×135
4×185
4×235
10:00 EMOM
- 5x2x255
- 3x2x275
- 2x2x295

Originally planned to stay at 255 pounds and ease my back into lifting again. Felt good so pushed on. Maybe too much though. Wasn’t wearing lifters or a belt. We’ll see how I feel in the morning.

Conditioning

20:00 EMOM (alt)

4 Power Snatch (155#)
12 Weighted Step-ups (20″, 35# KBs)

Rough! Managed to finish all of the snatches touch-n-go with no misses. I have never done anything close to that many heavy unbroken sets. My hands got real sweaty from having the arms hanging with the step-ups and everything dripping down on to them. I was doing 6 step-ups in a row before switching legs so it would be faster. Still was taking over 30 seconds to do them though.

Midline

100 Sit-ups

Didn’t even look to see what time I started on the clock. Wasn’t going to be close to a PR anyway. Still did them unbroken though.

Rest day tomorrow!

Little Bitch

No problems getting out of bed this morning! 🙂 Went in early before the 4:30 class.

Warm-up

Crossover Symmetry Activation
500m Row

Then I was going for a new 1,000m row PR. I went out aggressive wanted to get my pace under 1:30 in the first 250 and then fall back. I did it, but after 500 started to really fall off the pace and feel terrible. I ended up bitching out and quitting at 740 meters. 😦 My average pace at the time was 1:32.7, so still well under what I needed to beat my previous 3:11. I’m kind of glad I stopped though because I was feeling it for about 15 minutes without even giving it that final 250 meter push. Some other day.

Strength

Bench Press (3-0-X-0 Tempo)

3x3x45#
3×95#
3×125#
3×145#
3×165#
3×185#
3×205#

Not sure I’ve done tempo on the bench before. Felt solid.

Conditioning

15-12-9-6-3 Burpees
60-48-36-24-12 Double Unders

It was supposed to be burpees and pull-ups but I did a few pull-ups and it was pretty bad on my shoulder. So I went with 4x reps on the dubs. Missed once. Finished in 5:04.

Rested 3:00 and then did…

2:00 AMRAP

Burpees

Got through 38 reps.

Midline

10:00 EMOM

2 Turkish Get-ups

I did 2 sets with 35#, 4 sets with 44#, and 4 sets with 50#.

Lauren was talking about doing something and Jason suggested my old favorite. So I whipped up a scaled version for her and jumped in.

“Annie”

50-40-30-20-10

Double Unders
Sit-ups

A few reps in I realized I forgot about grabbing DBs to anchor my feet down. If I had been alone I would have stopped. Makes a huge difference. I tripped up once starting the set of 30 because I wasn’t concentrating enough. Still not a bad time with a 6:24 though, which is 25 second off my best.

Follow the Rules

Frustrating day at work and almost didn’t even make it in to the 5:30 class.

Warm-up

3 Rounds NFT

15s Hang
5 Push-ups
10 Air Squats
5 Pass-thrus

It was pull-ups or ring rows on the board. I was going to do ring rows but my shoulder wasn’t even having a first rep so I just hung from the bar.

8:00 EMOM

5 Thrusters (115#)
3 Burpees

Brought back nightmares of “Kalsu”. Didn’t want to go crazy so I kept it at light and quick.

3 Rounds

1:00 Row (calories)
1:00 Air Squats
1:00 Sit-ups
1:00 Russian KBS (53#)
1:00 Rest

Other than the squats I felt really good. Did 25-25-26 on the rower and totals were 115-119-121. I never increase like that.

Test

50 Hand Release Push-ups

I thought I’d be brake and try a little bigger sets to start so I did 3 sets of 8 and regretted it because then I started to die out. Managed a 2:06, which is 14 seconds slower than my PR, but 33 seconds faster than an attempt in July.

Glad I made it in. Workout schedule for the week was switched up a bit when the boys couldn’t lift tonight (I planned to take an easy day tomorrow) so we are lifting tomorrow instead and this won’t drag me down.