Toes to Bar – Page 9 – Nick Momrik's Fitness Logs

More Toes to Bars

I was whooped after that workout yesterday. Sat on my chair for a few hours before I got the motivation to get up and do some this around the house. Made a new organizer for the garage gym. Went to the 4pm class today.

Warm-up

2x 30s Couch Stretch (each side)
2x 30s Figure 4 Stretch (each side)
20 PVC Pass Throughs
2:00 Assault Bike
10 Pause Overhead Squats (45#)
5 High Pulls (45#)
5 Muscle Snatch (45#)
10 High Hang Squat Snatch (45#)

Weightlifting

Squat Snatch

3×75#
3×95
3×115
3×125
3×135
3×145
3×150
3×155
3×160

My shoulder was still holding up and the lifts felt pretty solid. I don’t think I’ve squat snatched this much since 17.3! Guess I was doing all powers after the back tweak in the Open that year and then this year I’ve been letting my shoulder recover.

Conditioning

E3M – 5 Sets

200m Row
15 Kettlebell Swings (70#)
15 T2B

Was pulling 1:40 or less every round. I was able to do 3×5 toes to bars for the first four rounds and then 5, 3, and 7 quick singles in the 5th round. My splits were 2:04 – 2:02 – 2:05 – 2:12 – 2:17. That’s enough T2B for this week after 72 yesterday and 75 more today. Seems like my endurance with them is finally getting better.

Almost Met Pukie

Friday night my hamstrings started to get sorer. Maybe I’m using them more when I squat now after so much time off from heavy lifting, where I was really quad dominant before. Maybe some is from the step overs though?

Yesterday was a long and exhausting day playing in a scramble where the temp never got above 50°. Went to open gym for noon today.

Conditioning

24:00 EMOM (alt)

10 Thrusters (95/65#)
50 Double Unders
6 Burpee Box Jump Overs (24/20″)
12 T2B

After flying through my first set of the burpee box jump overs I thought about increasing to eight reps. I figured things would get rough and decided not too. Boy was I glad I made that call! In round four I started questioning why I had to make this a six rounder instead of five. I was cruising along pretty good but the thrusters were getting slower and slower and I was missing one or two double unders every round. My toes to bars were holding well with 6-6. Then in the 5th round I had to do 6-3-1-1-1, which really cut down on rest going into the thrusters. I was hurting at that point, but wasn’t putting the bar down. My final set of the burpee box jump overs had to be almost twice as slow as my other rounds. I had been doing so well at jumping up off the ground and rebounding right into the box jump until that point where I resorted to doing everything I could to finish. I had to do 3-3-2-1-1-1-1 to finish out the T2B. I thought I was going to puke and it took me a long time to recover. Worst workout I’ve created in a very long time!

Accessary

4 Sets

6 Pendlay Rows (125#, supinated grip)
7 Good Mornings (45#)
8 Evil Wheels

Tried doing good mornings with the same weight, but my back was really tight.

Off to Orlando

Out in the garage by 10am.

Active Life – Bulletproof Shoulders 18

Warm-up

10 Push-up Shoulder Tap
10 PVC Pass Throughs

3 Sets (each arm)

10 Single Arm High Pull (35#)
45s Rest

These have improved a lot.

3 Sets

30s Wall-facing Handstand Hold
30 Rest

Had to accumulate 90s so this worked well.

Strength

Back squat

10×45#
6×95
6×135
3×165
3×195
3×215
3x3x235

Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.

Conditioning

Warmed up my C&J with 5×45#, 5×95, and 3×135.

12:00 AMRAP

75 Double Unders
10 C&J (155#)
75 Double Unders
20 T2B

Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.

Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.

I’m glad I had time to get in a workout today. Time to pack and head to the airport!

Set the Shoulders

No issues with my back after feeling odd yesterday morning and then the deadlifts. Went to the 4pm class today.

Warm-up

400m Run
Line Drills

Conditioning

E4M – 5 Rounds

250m Row
200m Run

My times were 1:37, 1:39, 1:38, 1:35, and 1:36. For the first three rounds I was trying to keep a 1:35-1:40 pace on the rower and then I pushed it, trying to hold 1:35 or better for the final two. Had to gut out the second half of each run.

Midline

3 Rounds

30s/30s Side Plank
30s Handstand Hold
10 Strict Toes to Bar

I was using a higher bar for my first try on those T2B and it was rough going. I switched to my normal bar for the 2nd and 3rd round, which allows me to hit the ground with my toes more so I can set my shoulders and stop from swinging on the descent. I was able to do them in 5-3-2 for those 2 rounds.

Sets of 5 or 3?

Walked 18 holes yesterday on a cooler day when it misted/drizzled off and on the entire round. Tt was actually quite comfortable though with pants and a long sleeve t-shirt under my golf polo. Instead of going to class today I decided to do yesterday’s programming because I need the squat work. Out in the garage around 5pm.

Warm-up

2 Rounds

1:00 Airdyne
10 Air Squats
10 Shoulder Rolls (PVC)
10 Good Mornings (PVC)

Strength

Back Squats

10×45#
5×95
5×135
5×165
3×195
5x3x225

I squatted off jerk blocks, so it was like an extra half rep each set. Need to get my new rack installed this weekend.

Conditioning

Warmed up my power cleans with five at 45# and at 95#.

15:00 AMRAP

30 DU
15 Power Cleans (115#)
30 DU
15 T2B

Started with 3×5 on the cleans, then went 5×3 for 3 rounds, and 3×5 in my 5th round. I had debated on 3×5 or 5×3 for toes to bars, but stopping at 3 felt right during the first round so I did 5×3 every round without issue. I think I’ve mentioned plenty of times how I don’t like the bar in my garage. I only missed one double under, at 14 in the first set of round three I believe. Finished four full rounds, the dubs, cleans, and 8 more dubs for 4+53. If I was going to do it again I might stick with the power clean sets but try doing 3×5 T2B throughout.

Nasty E3M

Got rained out for golf again. Well not quite a rain out at the time, but the course was closed because we’ve had so much rain. Went to the 4pm class.

Warm-up

2 Rounds

300m Row
5 Strict Pull-ups (fat bar)
10 Shoulder Presses (45#)
15 Air Squats

Strength

Warmed up shoulders some more with 6×95# and 4×115#.

5 Sets

2 Shoulder Presses (135#)
5 Weighted Pull-ups (20# DB in feet)

Was supposed to be at 85%, but no idea what my shoulder press is these days. Ended up being a good choice in order to keep form. Been awhile since I’ve done some strict pull-ups.

Conditioning

E3M – 6 Rounds

200m Run
12 Double Dumbbell Thrusters (40#)
12 T2B

This as an EMOM type workout is evil because you really have to go unbroken on the thrusters, which I wouldn’t do if it were an AMRAP. First round was done in 2:12 and then 2:16 for the second. Third was around 2:30-2:40 I think and in the fourth I had to start doing singles on the T2B, so I ran over time and took off for the run without any rest. Needless to say it was a very slow run there and on the final one. Turned into survival mode at that point. I got through the thrusters unbroken again and had to do all single T2B. Was about a minute late heading out for the 6th round and only had time for 8 thrusters before the clock hit 18:00. I had no intention of finishing out that final round today! Another high volume toes-to-bar day with 60 reps since I didn’t do the last set of them. Hopefully my stamina for them starts improving.

If that’s an AMRAP from the start I definitely go 7-5 on the thrusters, which would keep my heart rate down and maybe even get me through all six rounds. That run right into the thrusters sucks and the reps just add up after all those rounds. I was struggling with the 40# in the last couple rounds and the Rx was 53# kettlebells.

Hopefully get to golf tomorrow!

All About the T2B

Little hung over most of the day and even took a nap. Went to the 4pm class.

Warm-up

1:00 Row
50′ Walking Lunge
1:00 Row
10/10 Single Leg Lateral Step-ups (32″)
1:00 Row
5/5 Single Arm Dumbbell Clean and Push Press (30#)

Strength

Front Squat

10×45#
6×95
4×135
2×165
2×185
3x1x215

Wasn’t pushing it after the deadlifts yesterday. Live to lift another day. 🙂

Conditioning

EMOM: 3 Burpees (Yes, included the first minute!)

150′ Walking Lunge
100 Air Squats
75 T2B
50 Single Arm Dumbbell Push Press (50#)

The lunges were a breeze and I only had 2 or 3 left when the first minute ran out. Was doing 26 or 27 squats a minute I think. I knew the toes-to-bars would be the challenge in this one and was hoping triples would last awhile. I think at 30 reps I started doing doubles and was down to singles before I hit 40. Tried to drop, turn and get right back up on the bar to keep it going. When I got to the push presses, those went quick. Finished in 15:33.

Shoulder feels pretty good considering how many reps some of these workouts on the rig have had the last couple of weeks.

Shoulder Shit Show

Legs feel good after squatting yesterday. Went to the 4pm again, but did the Active Life stuff in my garage before heading to the gym.

Active Life – Bulletproof Shoulders 2

2 Rounds

10/10 Single Arm RKB Swing (35#)
10/10 Single Arm Suitcase Deadlift (35#)

Single Arm High Pull

2×6/6 (25#)
10/10 (30#)
10/10 (35#)

Warm-up

200m Run
10 Push Ups
200m Run
15 Shoulder Rolls
200m Run
20 Hollow Rocks

Strength

Push Press

10×45#
6×95
3×125
3×145
3×165
3×185
3×205

Far from the 5×225 (plus cleaning it) I did in January 2017. Maybe could have done 5-10 pounds more today.

Conditioning

21-18-15-12-9

Push Press (95#)
T2B
Burpees

I went 12-9, 10-8, 8-7, 7-5, and 9 on the push presses, knowing that going unbroken from the start would be a bad idea. Of course that weight is going to feel light after the strength reps, but this workout is a lot of shoulders. For the toes to bars I did 6-5-5-5, 5-5-4-4, 5-5-5, and then singles for the 12 and 9. The good news is my shoulder felt pretty good. Actually surprised I was able to get through 11 good sets before dropping to singles, so taking 4 months off the movement didn’t set me back too much. Tried to keep a pretty good pace on the burpees. Finished in 16:18.

Heading out of town in the morning for a golf weekend!

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

30s Handstand Hold
20 Jump Rope
20 DU
10 Air Squats
5 Box Jumps (24″)

Conditioning

10:00 AMRAP
- 50′ Double Overhead Walk (50# DBs)
- 5 T2B
- 5 V-ups
5:00 Rest
10:00 AMRAP
- 50 DU
- 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

12/12 Kroc Rows (44#)
45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

Wall Balls (14#, 10′)
Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

4 Rounds Push-ups
30s Rest
4 Tabata Double Unders
30s Rest
4 Tabata Hollow Rocks
30s Rest
4 Tabata Double Unders
30s Rest
4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

10/10 Bottoms Up KB Press (26#)
10/10 Suitcase Deadlift (28kg)

Gymnastics

3×10 Kig Swings / Bar Taps
3×5 T2B

First T2B I’ve done in months. Meh.