Toes to Bar – Nick Momrik's Fitness Logs

Not Quite 22.3

Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
Dead Hang
7 Thrusters (45#)

Conditioning

21 Pull-ups
42 Double Unders
21 Thrusters (75#)
18 T2B
36 Double Unders
18 Thrusters (75#)
15 C2B Pull-ups
30 Double Unders
15 Thrusters (75#)

I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.

Arms

3 Sets

12 In & Out DB Curls (20#)
12 DB French Press (45#)

Those French presses were hard after all of the thrusters.

3 Sets

8/8 Static DB Curls (20#)
12 Tricep Pulldowns (rope, 49#)

Midline

2 Rounds (50s : 10s)

17 Leg Lifts
64 Bicycles
34 Single Leg Lifts
32 alt V-ups

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Some Incline Tates

Warm-up

20 PVC Passes
10 Close Grip Bench Press (45#)
5 Barbell Curls (35#)
10 Close Grip Bench Press (95#)
5 Squat Cleans (45#)
5 Kip Swings

Arms

Source

3 Sets

12 Close Grip Bench Press (115-125-125#)
12 Barbell Curl (55#)

3 Sets

12 Barbell Skull Crushers (55#, vary touch point)
15 EZ Bar Preacher Curls + 5 partial reps (56#)

3 Sets

15 Incline DB Tate Press (20#)
12 Incline DB Curl (20#)

Conditioning

10:00 AMRAP

5 Burpees
5 Squat Cleans (75#)
5 T2B

Ended up getting 7+8.

That Feel

We alternated doing 5s for the HSPU. I went unbroken for three of my sets and then had to do 2-1-1-1. Since we were keeping the box at one height we alternated between me doing six and Brandi doing four. For the thrusters we each did 10 at a time, five per arm. The pull-ups were 10 sets of six for me and four for B. These wrecked me! I got on the rower and couldn’t even pull 900 cal/hr my first time. But then I was able to catch my breath. We split those up doing six rounds of 12/8 calories. I did 10-10-10-12-12-10 push-ups while B was doing sixes. We each did 20 squats twice. Then to close it out were sets of ten toes to bars. Took us 34:14 and I was not feeling very good for the next hour.

Grippy AMRAP

Conditioning

25:00 AMRAP

10 Double DB Box Step-ups (24”, 35# DBs)
10 T2B
10 Renegade Rows (50#)
10 DB Push Presses (35#)
40 Jump Rope
120′ DB Farmer Carry (50# DBs)

Got through 7+3.

Midline

3 Sets

10/10 Banded Partner Rotations/Holds (red)
10 Leg Lifts
30 Flutter Kicks
10 Tuck-ups

Wore 5# ankle weights.

Looked Easier on Paper

Warm-up

10 Toe Touches
10 Air Squats
30s Bottom Squat Hold
10 Arm Circles
20s Dead Hang
10 Kip Swings

Conditioning

4 Rounds (each)

Recover on BikeErg
15 T2B
20 Wall Ball (20#, 10′)
15 Push-up

Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.

Midline

5 Rounds

200m Run
20 Seated Leg Lifts over DB
50m Sandbag Carry (100/65#)
20 Plank + Knee to Elbow

My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.

Then I mowed the lawn at both houses.

Great Partner Chipper

Conditioning

Partner Chipper

40 Burpee Box Get Overs (42”)
100 Wall Balls (20#, 10′)
10 Sled Drag (128′, 25 + 100/55#)
100 Wall Balls
40 Burpee Box Get Overs

Went split the burpees 6 for me and 4 for B since we were using the same height. Then we each did 30-20 wall balls to do some larger sets. For the sled drag we did 2 trips each, 2 trips each, and then 1. Split up the wall balls and burpees the same on the way back. Finished in 26:26

Midline

4 Rounds

1:00 Sandbag Hold (100#)
10 Strict T2B
30s Rest

When this started I was worried it was going to be terrible, but it was actually really good. I used an old pair of grips and split the T2B 7-3 each round. Finished in 8:48.

1K Bike & 60s

I used the massage gun on my leg and hip for awhile last night. During lunch I did a bit of work on the area that’ll be my outdoor gym and I don’t think my back was too happy about it. Worked out at 5pm today and could tell right away I was going to have to adjust, so I did.

Conditioning

1,000m BikeErg (1:30.8)
@ 10:00
- 60 T2B
- 60 alt Hang DB Power Snatches (50#)
- 60 Box Step Overs (24″)

I guess I haven’t tested any of the typical distances on the bike, so I had no idea what to shoot for. Took me 1:30.8. I kind of hit a wall with my legs with about 300 meters to go. During the rest I got back on the bike for three minutes and went 1,148 meters to help flush. I did the toes to bar in 20×3, which took me just under five minutes. The small set strategy is really paying off when there are huge numbers like this, so I don’t have to resort to singles. I did 6×10 for the snatches, trying to protect my back. Those took a little more than four minutes. I almost couldn’t get on the box for my first step up! I went side to side for them. Those took me about 3:15 and overall the 60s took me 12:27.

We ended up not doing anything else for the day since my back was feeling wrong. Hopefully I wake up and am ok to golf tomorrow.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

400m Run
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Landmine Curtsy Lunges (45#)
5 Dumbbell RDLs (35#)
10 Landmine Curtsy Lunges (70#)
5 Dumbbell RDLs (45#)

Legs

3 Sets

20 LM Curtsy Lunges (95#)
10 RDL (50# DBs)

3 Sets

10 Goblet Squats (62# KB)
10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

40 cal BikeErg
30 T2B
20 Burpee Box Get Overs (24″, hands can touch)
5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

10 Deadlifts (45#)
10 Deadlifts (105#)
10 Kip Swings
5 Deadlifts (155#)

Conditioning

3 Rounds

20 cal SkiErg / BikeErg / Row
20 GHD Sit-ups (modified sitting on a MB)
20 cal SkiErg / BikeErg / Row
20 Deadlifts (185/125)
20 cal SkiErg / BikeErg / Row
20 T2B
5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

20 alt Curtsy Lunges (30# DBs)
5 Handstand Kick-ups

Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

5×20/14 cal BikeErg (standing)
125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)

3 Sets

20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

5/5 Bird Dogs (2s pause)
10 Superman
10 GHD Sit-ups (modified, sitting on MB)

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.