V-up – Page 10 – Nick Momrik's Fitness Logs

Ripe from the Rope

Glad I did the active recovery yesterday with more gymnastics pulling today. People are messed up from so much grippy stuff. My hamstrings are actually feeling a little sore today. Went to the 4pm class.

Warm-up

2:00 Assault Bike
5 Rounds
- 3/3 Worlds Greatest Stretch
- 7 Hand Release Push-Ups
- 10 Air Squats

Conditioning

18:00 EMOM (alt)

12 cal Assault Bike
20 V-Ups
2 Legless Rope Climbs (13′)

Held 75-78 RPM on the bike without any trouble. Could have reached higher with my legs on the v-ups, but didn’t stop during any set. The rope climbs weren’t programmed legless, but with only two every three minutes I went for it. After the first three rounds, the second rep started to get tough. Made it through them all.

Gymnastics

We had plenty of time left over, so I wanted to get in some pull-ups since I missed 100+ of them yesterday.

5:00 EMOM

10 C2B Pull-ups

Was able to do all unbroken butterfly except two regular kipping chest-to-bars at the end of the last 2 sets. I didn’t come off the bar though. Hands were feeling pretty ripe after the rope climbs and I didn’t want to rip, so 5 sets was enough. I did wear grips for the pull-ups.

Danny with Jumps

Stayed in last night, but was up way too early. Nice to get some things done though. Went to open gym at noon.

Conditioning;

“Danny” – 20:00 AMRAP

30 Box Jumps (24″)
20 Push Press (115#)
30 Pull-ups

I’ve done this once, two years ago, with all step-ups. I got 3+46 then. Today I got 3+53. Went 11-9 on the first three rounds of push presses and then 6-5-5-4 with shorter rest at the end. Pull-ups were all in done 5×6.

Nice to start 2019 with a PR! 🙂

I got a blood blister in the middle of my left palm. I’ve never had something there. Maybe it was because I was regripping the bar on a lot of my reps and I’m still getting used to the butterfly again. I didn’t wear any grips on my hands due to the push presses.

Midline

2 Rounds

20s L-Sit
30 Russian Twists (45# plate)
30 Alternating V-ups
20s L-Sit
30 Weighted Sit-ups (30# slam ball)
30 Hollow Rocks

My abs were dying in the first round of v-ups! Very nasty and took 14:17!

Free For a Reason

The workout at the gym is long cardio with core cash-out, so I decided to make my own version and stay home. Out in the garage at 1pm.

Warm-up

400m Ski Erg

Didn’t really plan a warm-up, but I was going to use the treadmill for the workout and when I hopped on it, it slowed right down from my weight. I guess that’s why I got it for free! Seemed like the motor might just be having a hard time keeping up under load, which could be bearings or any number of things. Will have to fix it soon so I can get in some running throughout the winter. Hopefully it’s an easy fix.

Conditioning

6 Rounds

400m Ski Erg
1:30 Airdyne
25 Burpees

My pace on the ski erg was < 2:15 / 500m and on the Airdyne I kept pretty steady around 72 RPM, which came out to about 42 calories or 0.55 miles. My burpees felt consistent throughout and were definitely the movement that raised my heart rate the most. Finished at 31:16, which was what I was looking for over 30 minutes.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

First two rounds unbroken and then 2 breaks in each of the last two rounds. Finished in 6:32.

Home with a Hangover

Rested on Friday, traveled home yesterday with a nasty hangover, which I’m still suffering from today! Went to the gym at noon.

Gymnastics Strength

5 Sets

7 Weighted Pull-ups (15#)
7 Weighted Ring Dips (15#)

Felt really rough!

Conditioning

8:00 EMOM

15 Air Squats
AMRAP Box Jump Overs (30″)

Inspired by a Jacob Heppner workout. I was having a hard time counting my AMRAP reps with such a high buy-in count. Came up with 69 reps, but I may have had a few more.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

Got through the first two rounds unbroken. Ended up with the same time I had a few weeks ago with 6:34.

Active Life – Bulletproof Shoulders 20

Skipped ahead a workout.

3 Sets

100m Single Arm Overhead Carry (53# KB)
90s Rest

Started off going back and forth in the gym and it was brutal, so after the first arm, we went outside. I was thinking, “Wow, those 10 turnarounds really add up to a lot more time under tension.” Then I realized I calculated wrong, thinking the floor mats were only 3 feet wide when they are 4! So probably went 130-140 meters that first trip. Wasn’t bad when we did the correct distance.

Humid Orlando

I rested on Sunday and Monday. Had some free time tonight before dinner so I hit the hotels fitness center.

Warm-up

2 Rounds

1:30 Bike
15 Push-ups
15 Air Squats

Conditioning

EMOM – 10 V-ups
100 Single Arm Thrusters (50#)

I think I got 20 thrusters after those first 10 v-up, then 14, and then 10-11 every other minute for the most part. Finished in 8:36.

Run

Then I jumped on the treadmill and ran 2 miles in 18:53. Walked 400 meters to cool down. Soaked with sweat!

Not Dairy Queen

Long day yesterday! Went to open gym at noon today.

Gymnastics Strength

5 Sets

5 Weighted Pull-ups (20#)
5 Weighted Ring Dips (20#)

I used a far bar for my pull-ups.

Conditioning

3 Rounds

1:00 Box Jump Overs (24″)
30s Rest
1:00 Hand-to-hand KBS (44#)
30s Rest
1:00 Russian Twists (44#)
30s Rest
1:00 Single Arm S2OH (44#)
30s Rest

Didn’t expect it to hurt so much, but should have known with interval work. I went 23-22-23 on the box jumps, 32-33-34 on the kettlebell swings, 50-54-58 on the Russian twists, and 30-30-34 on the shoulder to overheads. I did a mixture of push jerks and push presses depending on how fast I wanted to rep them out.

We might not be Dairy Queen, but we have pretty good Sundays.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

**Try to do each round unbroken

Realized we had been missing out on the rest the last couple of times we did this. Also forgot that you’re supposed to keep your feet off the ground and reach out overhead on the tuck-ups. I got through the first two rounds unbroken, but then had to break it up a bunch on rounds three and four. Finished in 6:34.

Strict Sixty

Sold my power rack yesterday and did a bunch of clean up in the garage. Was exhausted last night. In for open gym at noon today.

Warm-up

Bottom Squat Hold
Dead Hang
5 Power Cleans (45#)
5 Shoulder Presses (45#)
5 Power Cleans (95#)
5 Shoulder Presses (95#)
5 Power Cleans (135#)

Conditioning

20:00 EMOM (alt)

5 Power Cleans (165#)
6 Strict HSPU

Did something like this almost 2 years ago when we were doing the Hybrid Open prep, but it was 185# back then. I’m not in that kind of shape, so scaled back the weight, but bumped up the handstand push-ups from the five I did. Had my belt out in case I needed it, but never put it on. Had to be a little more careful with the last 2-3 rounds when my back started to get tight. Was able to do everything unbroken though. Not sure I would have got through every round if I had tried seven HSPU. Sixty strict handstand push-ups is a lot!

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold

Didn’t even make it through two unbroken rounds today, but was almost 30 seconds faster than the last time doing this. 4:34 today. Tough with a tight back.

Kayak

We rented some kayaks for a couple hours over in Midland. Beautiful day for it!

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.

2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

50m Single Arm OH Carry (50# DB)

Accessory

10 Sumo Deadlifts (45#)
10 Sumo Deadlifts (95#)
10 Sumo Deadlifts (135#)
3 Sets
- 15 Sumo Deadlifts (165#)
- 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

2 Rounds
- 10 Snatches (125#)
- 12 Bar-facing Burpees
2 Rounds
- 10 Snatches (75#)
- 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

No Go Bro

Sunday morning was wedding clean-up, drive home, and then chill because I was pretty damn tired. Walked 18 holes yesterday. Went to the 4pm class today.

Active Life – Shoulder Flexion 6

3 Sets

10 Hollow Body Shoulder Flexion (5#)

I also did a little stretching / dead hang on the bar and my shoulder still doesn’t feel comfortable.

Warm-up

3:00 Row (750m)
2 Rounds
- 5 Inchworms + 2 Push Ups
- 30 Double Unders

Strength

Bench Press

10×45#
6×95
6×135
3×185
3×205
2×225
4x3x205

I should have known when 185 felt heavy that it wasn’t going to go as I hoped. I shouldn’t have expected much when it’s been so long since I benched. Good decision to not try the 3rd with 225.

Conditioning

50 cal Row
4 Rounds
- 15 Push Jerks (115#)
- 50 Double Unders
50 V-ups

Held about a 1,200 cal/hr average and finished in 2:30. With scaling back from 135 pounds, the plan was to try to do each set unbroken. After the first one I knew that wouldn’t be a smart move so I did 9-6 the rest of the way. I missed DU at 23 in the first set, something like 22 and 40 in the second set, forced myself to stop at 30 in the 3rd, and did the final set unbroken. The v-ups were done without stopping. Finished in 12:05.