Turkish Get-up – Page 4 – Nick Momrik's Fitness Logs

60 Day Lifting Challenge – Week 7 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Since it’s a light week and it looks like next week might be MAX test week, I’m making a lot of adjustments to the program this week to prepare for some solid rest heading into Monday. Lifted by myself around 10:45.

Warm-up

Crossover Symmetry Activation
3 rounds
- 10s L-sit on parallettes
- 4 Turkish Get-ups (alternating, 53# KB)

Not sure I’ve ever done TGU that heavy and surely not for that many reps.

Snatch from Below Knee

2×100#
2×120#
2×140#
1×150#
5x1x160#

Went 2/5 with 160#. Ugh! It was too far forward or I wasn’t dropping under enough for the force I was putting on the bar. They were all plenty high enough, that’s for sure. I definitely rush more and concentrate less when I snatch alone. Need to fix that. I focused on the last rep and it was solid.

Clean from Below Knee

2×135#
2×155#
2×180#
1×190#
5x1x205#

Cleans felt good. I never really am in risk of missing, but for a few attempts in the program where I tried something new and was thinking too much. Goes to show much more I should be able to clean I hope.

Clean Deadlift

2x2x230#

Kind of odd to only do 2 sets of 2. Must be a reason for it though.

Conditioning

10 Rounds

30s Air Dyne (~80%, AD2)
30s Rest

I kept the RPM around 90. Went a full 1:00 on the last round and finished with 256 calories.

Did the Crossover Symmetry Iron Scap to end the session.

60 Day Lifting Challenge – Week 6 Day 3

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Woke up a little sore today, probably mostly from Monday. Lifting with Alex out in the garage at noon.

Warm-up

3 Rounds NFT

3/3 Turkish Get-ups (35# DB)

Haven’t done TGU in a long time. Took breaks between rounds, because 6 in a row got the lungs working.

Snatch

2×100#
2×120#
2×140#
1×150#
1×160#
1×170#
4x1x180#

Made the first 180# lift, but failed the next two, so added a 4th rep to try and end on a positive note. Missed it too. Not bad misses, just a little forward and probably should have dropped under more on reps 2 and 4. Rep 3 I should have missed backwards but I got uncomfortable and pulled it forward for the miss.

Clean & Jerk

2×135#
2×155#
2×180#
1×190#
1×205#
1×215#
3x1x230#

Made everything. Cleans are feeling really good and made some progress with the jerks today. Last two reps were a little iffy, but the other jerks felt solid. I was starting to push myself under more, even at the heavy weights.

Front Squat

2×185#
2×215#
2×250#
2×265#
2×270#
2×275#

Last two sets were programmed to be at 280 but I keep missing that last rep, so I dialed it down today, especially with the heavier cleans now. Still wasn’t easy.

Seated Good Mornings

4×155#
4×165#
4×175#
4×185#
4×195#
4×200#

200# is the heaviest I’ve gone.

Split up the day. Headed out to Survival Fitness for the first time since December 15th to open gym at 8pm. Brent joined me and Matt did some of the rowing with us.

Warm-up

500m Row

Skill

2:00 AMRAP: Shoulder touches
Rest 2:00
2:00 AMRAP: Ring Dips

Switched from DU to ring dips since we did a bunch of DU last night. Had to scale the shoulder touches with my feet up on about a 14 inch box and then walked the hands in trying to get to vertical. I did 114 shoulder touches and 32 ring dips. Did 3×5 strict, a set of 5 kipping and then had to start going to 3s and 2s.

Conditioning

1k Row
Rest 4:00
500m Row
Rest 2:00
250m Row
Rest 1:00
125m Row

I added the 250m and 125m to get in some extra, since tomorrow is a rest day and Friday is a lighter day. My splits were 3:30.7, 1:42.3, 49.1, and 22.8. Wasn’t breaking any PRs on the 1k or 500, but it was good high intensity work for the 2nd session of the day.

Update: That 1k row turned out to be a 5 second PR!

Bring on rest day and hopefully a massage!

CrossFit Swell in Dorado, Puerto Rico

Had a couple of rest days since I came down to Puerto Rico for a work trip. Hit up CrossFit Swell in Dorado this morning for the 7:30am class. It’s just a place in someone’s back yard that has slowly grown into a cool little box. They started as two guys in this little space.

Warm-up

3:00 Jump Rope (5 burpees each time you miss)
20 PVC Pass-thrus
10/10 PVC Around the Worlds
20 PVC OHS
10 PVC Good Mornings w/ side to side twist

Luckily I’m pretty damn good at jump rope singles when I concentrate. Went the entire 3 minutes without a miss.

Back Squats

5 @ 45#
3 @ 135#
3 @ 205#
3 @ 235#
3 @ 275#
3 @ 305#

We were supposed to go 60%-70%-80%-90% and I came pretty damn close by winging it. Squats felt really good!

WOD

15:00 AMRAP

20 Goblet Squats
15 KBS
10/10 One-arm KB OHS
5/5 Turkish Get-ups

I went with a 53# KB for everything since they didn’t have a ton and didn’t want to hog two of them. The OHS and Turkish Get-ups with 53# were rough! I went 3/3/2 in the second round of Turkish Get-up, so was 2 reps shy of completing a 2nd round. Did the 2 extra after the clock was done to even out the sides. 🙂 The humidity adds another element to the workout. I’m just soaked to the bone with sweat. Very friendly and welcoming community of people.

180 Pounds of Snatch

In at 10am by myself this morning. Everyone else bailed.

Warm-up

3:00 Air Dyne
Behind the Neck Band Pull Aparts (purple)

Olympic Lifting

Did 5:00 of snatch position work with 45# on the training bar, a couple of quick snatch singles with 95#, and then started doing a snatch single EMOM. Not a big fan of snatching heavy without anyone around, but oh well.

115#
125#
130#
135#
140#
145#
150#
155#
160#
165# (Fail)
165#
170#
175#
180# (PR)
185# (Fail)

Had 185# up over me but was too soft and too far forward. Rested 3:00 and gave it another shot with a similar result, but the first attempt was better. I’ll get it next time.

Strength

Shoulder Presses & Chin-ups

5 x 85#
10 Strict Chin-ups
5 x 105#
10 Strict Chin-ups
5 x 115#
10 Strict Chin-ups
5 x 130#
10 Strict Chin-ups

Pendlay Rows

5 x 115#
5 x 135#
5 x 155#
5 x 165#

I should have went for more here, but haven’t done them in weeks.

WOD

4 Rounds

200m Row
30s Rest

Felt solid on the rower. Didn’t want to over do it, with plans to go to class at night.

Went to the 7pm class.

Warm-up

3 Rounds

1:00 Bottom Squat Hold
15 PVC Pass-thrus

Strength

Back Squats

Warmed up with 10 @ 45#, 5 @ 95#, and 5 @ 135#.

5 @ 185#
5 @ 225#
5 @ 225#
5 @ 265#
5 @ 265#

Ass To Grass! Back using the weightlifting shoes today to help me out with my squats and stuff. Squats are feeling better finally.

WOD

15-12-9

Deadlifts (225#)
HSPU

Finished in 4:10. This was just 9 reps of each short of being “Diane” but 9 reps of each more than the 12-9-6 I did in 5:18 back in November. Over a minute faster with 18 total reps extra. I’ll take that improvement! I can probably finally knock out the real “Diane” in a respectable time now.

Rest 4:00

15-12-9

One-arm Snatches (45# DB, alternating)
Burpees

Did this one in 3:41. Liked these WODs!

Core

3 Rounds

5/5 Turkish Get-ups (increasing each round, 30#/35#/40# KB)
90s Rest

Good work to improve shoulder strength and stability.

Morning Air Dyne

Golfed with a buddy yesterday, so took a rest day.

Conditioning

Did 20 minutes on the Air Dyne at about 9am. RPM was steady at an average of 72. Never saw a number lower than 69 or higher than 74. Totaled 520 calories and 11.41km. Felt good!

Went to Survival Fitness at 8pm for open gym and worked out with Brent.

Warm-up

300m Run
2 Rounds
- “Cindy” round (strict and quality reps)
- 3/3 Turkish Get-ups (35# KB)

Strength

Super Squats! I warmed up with 8 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 215#. Then I used 245# for the set of 20, up 20# since starting 2 weeks ago. That first week was definitely the hardest though. Really taxing today on the breathing. A couple of hours later I’m feeling tight in my lower back and my neck.

Then I did 3 sets of 20 pullovers with a 60# DB to stretch out the ribs, with the added benefit of working on my chest.

WOD

3 Rounds

10 Ring Push-ups
10 T2B
10 Weighted Step-ups (24″ box, 45# DBs)

Originally planned for 5 rounds, but decided to keep it shorter after the super squats which are pretty taxing. Right before we upped to 20 step-ups too, but as soon as we got into them, I quickly made the executive decision that was a bad idea because of the big box. I finished in 4:59. Was able to do all of the push-ups and T2B unbroken, but had to break up the 2nd set of step-ups into 6-4 because of grip, but then powered through the last round. Could barely squeeze my water bottle after.

Work Your Back Side

Feeling great after the workout yesterday. In at 10am this morning and trained with Michelle and Kevin.

Warm-up

500m Row
PVC Pass-thrus
2 x 3/3 Turkish Get-ups (35# KB)
10/10 Leg Swings (F-B, S-S)

Strength

10:00 EMOM

Odds: 10 RDL (225#)
Evens: 5 Pendlay Rows (145#)

WOD

5 Rounds

3 Deadlifts (345#)
5 Over-the-bar Burpees
7 HSPU

The deadlifts were brutal. Had to drop each rep. Finished in 6:54.

Core

5 Rounds (NFT)

10 Floor Wipers (45# DBs)
10 Hollow Rocks

My upper abs were on fire in those last couple rounds of hollow rocks. Hadn’t done floor wipers in a really long time, so was nice to do them for a change.

Finisher

10:00 Row trying to keep a 20s/m pace.

Unfortunately I was pretty much keeping a 18s/m pace. Good way to finish a good workout.

Squats Are Getting Easier

In around 10 this morning and trained with Laura and Kinde. I came up with most of the programming for the day and Matt added the explosive work.

Warm-up

500m Row
PVC Pass-thrus
3/3 Turkish Get-ups (35# KB)
2/2 World’s Greatest Stretch

XWOD

7:00 EMOM

2 Sumo Deadlifts (Fast reps and reset at the bottom, no bouncing – 205#)
2 Broad Jumps for distance

Was supposed to use 40% for the deadlifts, but I didn’t want to calculate so picked 205#. Should have been closer to 180# I guess, but these weren’t hard so heavier was better I think.

Strength

Finishing up week 4 of the squat program. The back squats were pretty brutal, but the front squats weren’t too bad. Lot’s of volume though. Warmed up a bit with 135#.

5 @ 160#
5 @ 175#
5 @ 185#
5 @ 200#
4 @ 215#
4 @ 230#

Rested about 2 minutes between each set. I think this program is really paying off. The last two weeks look pretty brutal so we’ll see how it goes.

Olympic Lifting

7 Sets

Power Clean
Hang Power Clean
High Hang Power Clean
Rest 90s

I started at 115# and went up 10# each set, ending at 175#. Wasn’t easy there at the end, but I felt like I was staying over the bar pretty well and getting decent hip extension.

WOD

15-10-5

Power Clean (155#)
Bar-facing Burpees

I had to switch collars after about 5 reps because they kept popping open and flying all over the place. Smacked myself in the chin on a jerk about halfway through the round of 10. 155# didn’t feel too bad today. Finished in 9:20.

Finisher

Tabata Air Dyne

This was pretty terrible after all the other work. I only managed to get 72 calories.

Gymnasty Friday

Feeling pretty good today after a tough WOD and some good strength work last night. Trained at 10:30am with Matt, Cora, Kevin, and Steve. Kevin came up with the programming for the day and Matt ended up using it for the Survival Fitness classes too. Was a good one!

Warm-up

Did a 500m row, 3/3 Turkish Get-ups with a 35# KB, some PVC pass-thrus, and then worked up to heavy push presses.

Strength

10:00 EMOM

Evens: 3 Push Presses
Odds: 10 Pistols

I was planning on trying 185#, but it was really heavy warming up, so I dropped down to 175# and used it for the first four rounds and then bumped to 185# for the last round. Programming called for only 6 pistols, so I was going to try wearing my 20# vest but it was pretty awkward so I did 10 each round instead. I can fly through them pretty fast now and don’t run into many problems.

WOD

12:00 AMRAP with 1 Deadlift EMOM (285#)

5 HSPU
7 Pull-ups
9 Air Squats

The deadlift kind of served like a forced break in this. My first round was a little fast, but then I kept the same pace until the last 2 or 3 rounds when my HSPU got a little slower. I came up 2 squats shy of 12 full rounds for a score of 11+19. All of my HSPU were unbroken which was nice. Pull-ups and squats were only broken up due to coming on a minute and having to do the deadlift.

Finisher

10 Rounds

15s Air Dyne sprint at 100%
1:45 Rest

This felt easier than when we did it last Saturday. Didn’t have that sick feeling throughout, but it did hit us all about 5 minutes after. Kevin and I got 287 calories on our AD, which was up from 269.

Hundreds

Was feeling good until doing jump rope in the warm-up and then I could feel my lower back tightening up from those deadlifts yesterday. Went in for the noon class.

Warm-up

3m Jump Rope
2 Rounds:
- 10 Ring Rows
- 10 Burpees
- 10 PVC Pass-thrus
2×6/6 Turkish Get-ups

I used a 35# KB for my first set of 6 on each side. Then Emily told mo to try them with a barbell. I did 4 on the right side with an 18# bar which was too light. Switched to a 35# bar and did 4 more, then 6 on the left side. Using a bar adds another level of control to the movement and was a nice change.

WOD

100 DU
Split this up any way you want:
- 100 Pull-ups
- 100 Walking Lunges
- 100 Push-ups
100 DU

I got through the first 100 DU is about 1:10, then I did 10 rounds of 10s. All pull-ups were done without coming off the bar and no breaks on the lunges. I had to reset my rhythm a few times on the butterfly, but I think that is the best I’ve ever done pull-ups in my life. I did 3 unbroken sets of push-ups (all chest to deck) and then 6-4 until the last set where I forced myself to go unbroken again. The last 100 DU were a little struggle since I pushed so hard through the middle hundreds. Finished in 15:56, which crushed the best time of the day.

Above Rx

My legs are pretty beat up from the tempo work this week. That was some heavy lifting! Took a longer rest and went in at 5:15pm tonight. The WOD didn’t look too bad and no strength work so I was kind of looking forward to an easier day. I should have known better!

Warm-up

5/5 World’s Greatest Stretch
2/2 10s Samson Stretch
1/1 minute Hip Flexor Stetch
2×3/3 Turkish Get-ups

The hip flexor stretch was new and pretty rough. For the Turkish Get-ups I used a 35# KB and then a 40# KB.

WOD

5 Rounds

40 DU (unbroken)
30 Chest-to-deck Push-ups
20 OH Walking Lunges (45# Plate)
10 Ring Dips

That’s the Rx+ version of the WOD Gayle challenged us to do. It ups the DU to unbroken, push-ups to chest-to-deck, walking lunges to weighted OH lunges, and dips on a box or rack to ring dips. Shit the bed! So much for an easier day. I knew the push-ups would be absolutely brutal and of course they were after the 2nd round. I messed up a few times on my DU early in a round, but was solid with them until messing up at 33 in the 5th round. I think I let out an F-bomb. I pushed through the walking lunges as much as I could and then the ring dips were pretty brutal for me today. Finished in 22:36.

Being forced to do unbroken DU in WODs has dramatically improved them for me though. You concentrate so much more because you don’t want to do the work all over again.