V-up – Page 14 – Nick Momrik's Fitness Logs

One More

Surprisingly I felt fine after the 125 push press reps from the other night. Don’t sense any improvement in my left shoulder. Planned on going to 9am but woke up in the night with a headache, so I slept in. Got to the gym at 3:30 to get in the pull-up work before class.

Skill WOD “Be the Master of your Volume” Week 2 Day 3

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
5/5 Bar Taps (tight/dynamic)

Substituted the bar taps in for wall walks and skin the cat due to my shoulder which doesn’t feel good with either of those.

Test Your Max

Max C2B Pull-ups
2:00 Rest
4 Sets
- 60% of Max set
- 2:00 Rest

I got 23 today, which is another PR by a rep! I actually had counted 24 when I did the set, but had video and it was only 23. Shit. So my drop sets were 14. I did the first set unbroken and then 10-1-1-1-1 for the other 3 sets. Didn’t realize it until after class, but I have a decent blister on my thumb and one on a palm.

Strength Accessory: 3 Sets

10 Strict T2B
20 GHD Heel Drives

Cut back to 3 so I’d have a little rest time before class and because I didn’t want to fatigue my back too much going into squats. It was a great warm-up actually.

Strength – Front Squat

6×45#
6×155
3×205
3×235
3×255
3×275
3×295
3×305

No issues; felt good.

Conditioning

10->1

Box Jump (24″)
Power Clean (115#)
S2OH (115#)

I switched to step-ups with the round of 8 and my back still got a little cramped up by the end. For every set through 5 I dropped the bar with 1 clean to go so I could finish it off going into the overheads which were all unbroken. At the round of 4 and below I didn’t put the bar down. Should have done that starting at 5 though. Did mostly push jerks but some push presses mixed in. Finished in 9:32.

Midline

Class was doing Tabata planks, so I usually go for a max hold. Didn’t have it today though due to my back being lit up. Stopped at 2:30 (hands).

Kipping Deficits

Feeling those lunges from Sunday and probably a little bit of the various squatting yesterday. Left shoulder is still funky. Out in the garage tonight since it was a busy day. Remember to heat the place up first. 🙂

Skill WOD “Be the Master of your Volume” Week 2 Day 2

Skipping the day 1 muscle-ups this week to see if my shoulder improves.

Warm-up: 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
10 Bridge Rocks

The wall walks bother my shoulder going through the middle so I put the bridge rocks in this week.

Mobility: 5 Sets

10s GHD Hanging Stretch/Bridge

Test Your Max

I didn’t feel the need to do a 1RM deficit again and eat up all that time so I did a few warm-up sets and then got right into working sets. These are all kipping handstand push-ups with a deficit.

2@1″
2@4
2@5.75
4×6@6.5
Max @ 6.5 (7 reps)

The prescription is working sets at 70% but I was lower than that last week and still had to decrease to get in the volume. Today I went another inch lower to start, which ends up putting me at 50%. Got all the working sets and an extra rep in that max set. I rested 2:15 between the working sets because I was late catching the clock on the first set so decided to stick with it. Felt much better about that! Here’s my first working set.

Strength Accessory: 5 Sets

8 Seated DB Press (45#)
20 Barbell Hollow Rocks (45#)

I have access to more dumbbell options at home so increased over the 40# I’ve been using. Found out these hollow rocks are indeed holding a barbell. Pretty interesting twist to them.

Conditioning

5 Rounds

25 Push Press (75#)
50 DU

Got this sucker from the “Light” category of the Beyond the Whiteboard Fitness Level workouts. High reps at low weight was a nice challenge for me. Cool combo with push press using a lot of calves, which also comes into play with the jump rope obviously. Then both fatigue the shoulders.

I got the new RPM handles for my jump rope and it came with a bare wire cable, so I figured I’d try it again. Yesterday was the first working trying it out and the result was very disappointing. So today I went back to the old handles that have a coated cable. Like night and day and it doesn’t hurt like a bitch if you miss. I will be swapping cables on those new handles for sure.

I only had 3 misses on dubs. Went 43-7, 8-42, 7-43, and the last two rounds unbroken! I broke up the push presses into 15-10, 2 rounds of 10-8-7, and then 15-10 the final two rounds. Finished in 10:31. I might be feeling that one for a few days.

Finally Over Linda

I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.

Warm-up – 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
3 Wall Walks
10s Ring Hang Skin the Cat

When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.

Gymnastics

1 Set of MAX C2B Pull-ups
4 sets at 60% with 2:00 rest

Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.

Accessory – 6 Sets

4 Good Mornings
8 Lunges

Went 95-125-135-145-155-165# and was feeling a little rough after.

Conditioning

6 Rounds

6 Snatches (115#)
6 Burpees OTB
1:00 Rest

Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.

Midline – 5 Sets

10 T2B (strict)
20 GHD Heel Drives

This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.

Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.

Shoulder Ow!

My shoulders are still wrecked from the combination of bench on Sunday and the muscle-up work on Monday. Needed a full rest day yesterday but got in some exercise clearing the driveway.

Skill WOD “Be the Master of your Volume” Week 1 Day 2

Warm-up: 3 Rounds for quality

10 Pass-thrus
10 Pass-thrus (under grip)
10 Straddle V-ups
10 Back Extensions
3 Wall Walks
10s Handstand Hold

Mobility: 5 Sets

10s GHD Hanging Stretch

Test Your Max

Find MAX deficit Kipping HSPU

1″
5.25
8.5
10.75
13
Miss 15

At 10.75 inches I started to hit my shoulders on the plates. Widened the plates after that but still ran into them. When I got to 15 it was pretty awkward. Will need to look around to see what people do for big depths. It’s pretty intimidating even looking at the stack of plates.

4 sets of 6 kipping at 70% deficit

6 @ 7.5″ (2×45# + 25#)
5 @ 7.5″
6 @ 5.25″ (2×45#)
6 @ 5.25″

Use 70% he says. haha I knew that wouldn’t fly and I still had to decrease my depth even more.

Max reps at same deficit

Managed 6 again @ 5.25 inches. Barely missed a 7th rep.

Strength Accessory: 5 Sets

8 Seated DB Press (40#)
20 Hollow Rocks

Got out the PVC pipe after the 1st set and held it for the other 4 sets of hollow rocks. I felt like it kept my arms in check and created better awareness.

I finished up with Crossover Symmetry Iron Scap before leaving the gym.

I had planned on deadlifting in the afternoon, but with some new plans to do “Linda” tomorrow I decided that wasn’t a good idea anymore. Still wanted to get in some other work, so out to the garage in the afternoon. Warmed up with Crossover Symmetry Activation.

Accessory

6 Sets

8/8 Kroc Rows (50#)

It was nice using a 50 pound dumbbell compared to the 70 pound kettlebell I use at CFi. Was able to really focus on the right muscles and do a little pause at the top.

Conditioning

“Jeremy” – 21-15-9

Overhead Squat (95#)
Burpee

Rough in the cold garage. My toes were actually losing feeling by the time I got done working out. I guess I should have turned on the heater.

Took me 5:53 which isn’t a very good time. I did the OHS in sets of 21, 9-6, and 9. Should have pushed through in that second round. I need to get a lot better at my cycle speed with them too. I was struggling with my breath on the burpees. Maybe it was the hoodie I wore trough the first 2 rounds. This extra 10 pounds I’m carrying doesn’t help either. Definitely some weaknesses to improve on.

36 Years

Woke up a year older. Wiser too, of course. 😉 Opened up the gym from 4-6 after coming back from up north.

Skill WOD (Hustle & Flow) Week 4 Day 3

Warm-up

3 sets

5 Bar Work
(Hold and pause 2 sec at each position with no form breaks and no momentum)
- Dead Hang
- Lat Active Hollow
- Tight Arch
1 Skin the Cat
10 Straddle V-ups
10s GHD Hanging Bridge Stretch

Skill A – 4 Supersets

1 Ring Swing + Pull-up w/ swing + MU
2 Box Hip Kip Drill
3 Banded Hip Drill

Felt solid

Skill Test – 3 sets

1 rep of complex is:

MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I only got 5 reps on the max set.

Strength Accessory – 3 sets

3 Lower to Hold Front Lever on Box

Felt harder on the grip this week.

Bonus Complex

Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
Set 2: 3+3+5
Sets 3+: Keep adding 1 MU until failure

I was looking forward to this stuff today, thinking I was well rested. Didn’t have it though. Maybe those curls and skull crushers from the other day had me or maybe the 2.5 hour drive played a role.

Put on me leather grips at this point. I only managed 3 muscle-ups in the first set and 1 in the second set. I took a quick rest after that 2nd set and got back on the rings to try to knock out some muscle-ups and didn’t have any. Called it quits right there on the gymnastics.

I had one terrible day in this cycle for each of the 3 movements, pull-ups, handstand push-ups, and muscle-ups. New cycle starting on Monday.

Weightlifting

Warmed up with 2 empty bar sets of 3 muscle snatch + 3 behind the neck snatch presses + 3 overhead squats.

Tall Snatches

2x3x40kg
3×45
3×50
3×55
2×60, missed 3rd rep
2×65
2 misses x70

I should have actually missed the first try at 70 behind me, but I am not used to that and pulled it back to the front. I need to do these more often. Felt like I was dropping quick, but need to get comfortable catching the bar that low and staying tight.

Conditioning

Warmed up with an easy 2:00 row for 507 meters.

5 Rounds

100m Row
1:00 rest

Wanted to set a new PR and get in a time for my BTWB fitness level ranking since it’s been almost a year. I killed my previous best 16.0 with a 15.5 on the first try. Then beat the 16.0 four more times with 15.7, 15.7, 15.8, and 15.9! I couldn’t believe it. I tried a different damper setting almost every round and even tried shortening my stroke on the final interval.

Good way to end the training session and a nice birthday surprise.

Final Hustle & Flow Pull-ups

Slept great last night. Was pretty wore out from “McGhee” and needed the rest. Woke up and could instantly feel my hands. It hurt to fully open or close my palms. I used the TENS unit on my back last night and it’s feeling pretty good today. Feeling all of those reps in my legs, glutes, shoulders, and triceps too.

Planned to get in to the gym during the day, but worked out to meet Bryan there at night and my hands could use the extra rest before the pull-ups.

Skill WOD Hustle & Flow Week 4 Day 1

Final week of the cycle before a new one begins. I’m following a week behind so the Skill WOD is actually doing tests this week. Going to skip those and then be caught up to start the new cycle when it’s released for next week. Sounds like it’s going to be pretty cool.

Warm-up

3 sets

5 Bar taps – tight
5 Bar taps – dynamic
7 V-ups
10 Pass-thrus
7 GHD Heel Drives
10 Bridge Rocks

Again, I really love these warm-ups.

Shoulder Activation

3 sets

3 Scap Elevators
3 Strict Pull-ups
1 Scap Elevator
1 Strict Pull-up

Easy this week.

Superset

5 Sets

5 Butterfly Box Drill Circular Rotations
1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
5 C2B Pull-ups

Felt smooth even though my pull seemed a little weak.

Skill Test

3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
2:00 Rest
2 sets
- 70% MAX C2B
- 90s Rest

The combo set felt really good. I’d been trying to increase the 70% sets each week and last week I got 16 and 10-6, so I shot for the same 16s today. Started to lose my butterfly on the last two reps of the second set but made every rep. Booyah! Just 4 weeks ago my max for a single set was 20. All this volume is dialing in the movement.

Strength Accessory

3 Supersets

15s Underhand grip chin hang
8 Supinated Bar Rows

The hangs felt easier than any other week, but I felt weak with the rows. Probably due to the 260 push-ups I did yesterday. 🙂

Bonus Complex

2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 6 C2B
2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B + 4 C2B
2 Strict Pull-ups + 2 Strict C2B + 3 K2E + 3 T2B

I was not even attempting MU on the end again, so I substituted with some C2B. Was hoping to increase each set, but my grip and pull was shot by the time I got done with the toes to bars. Wasn’t going to push it too much either because I already had a few places peeling on my hands.

I understand that this complex is getting you to be fatigued by the time you got to the final movement, but I’m just not on that level. The volume is definitely building solid movement and strength though.

Midline & Accessory

Wanted to get in a little extra work.

3×15 Hip Extensions (controlled, not fast swinging)
Crossover Symmetry Recovery

Shoulders felt pretty beat after the pull-ups so I figured the recovery protocol was good to get in. I never do it anymore.

Not There

My body is definitely in vacation mode with this last week of work before break. Got to the gym around 9:30.

Strength

3 Sets

8 Reverse Hyper (210#)

Back Squat

5x20kg (pause)
5×70 (pause)
5×90 (pause)
5×110
5×120
5×130
5×135
5×140

The pause sets were all for about 2 seconds. I really like using that during warm-up sets. Wanted to get at least 300 today and that was almost 309#. Put on the belt for the last 2 or 3 sets (don’t remember).

Skill WOD Hustle & Flow Week 3 Day 1

Warm-up

3 sets

5 Bar taps – tight
5 Bar taps – dynamic
7 V-ups
10 Pass-thrus
7 GHD Heel Drives
10 Bridge Rocks

Shoulder Activation

3 sets

3 Scap Elevators
3 Strict Pull-ups
1 Scap Elevator
1 Strict Pull-up

Could already feel the fatigue here.

Superset

5 Sets

5 Butterfly Box Drill Circular Rotations
1 Stop Strict Pull-up + 3 Pull-ups (butterfly drill)
5 C2B Pull-ups

These were tougher than they should have been.

Skill Test

3 Pull-ups + 3 C2B + 3 Pull-ups + 3 C2B
2:00 Rest
2 sets
- 70% MAX C2B
- 90s Rest

Wanted to increase again, up from the 15 last week. Got 16 on the first set, dropped after 10 on the second set, and did 6 more after a short break.

Strength Accessory

3 Supersets

15s Underhand grip chin hang
8 Supinated Bar Rows

Bonus Complex

2 Strict Pull-ups + 2 Strict C2B + 3 K2E
2 Sets: 3 Strict Pull-ups + 3 Strict C2B
2 Strict Pull-ups + 2 Strict C2B

Coming into today I had already decided I wasn’t doing any bar muscle-ups unless it was banded to work on the technique and positions with a looser grip. Then going into the bonus I decided I was only going to do some strict work since I was feeling so beat. Had to try in that first set, but didn’t even go for the toes to bar. Got in a few sets of strict reps and got out of there.

I think only taking one day between the muscle-up day and the pull-up day is less than ideal. Too much pulling without time to recovery. My grip felt it today. The 100 American kettlebell swings yesterday may have played a role too. At least I didn’t rip my hands open this week. 🙂 Rest day tomorrow.

Saturday Snow

Got some sleep last night and in to the gym early this morning. Going to test out a few things before starting the gymnastics focus in another week.

Warm-up

3 Sets

10 Pass-thrus
10 Pass-thrus w/ reverse grip
10 Bar Taps
10 Bar Taps (dynamic)
10 Hollow Rocks
10 Arch Rocks

Chest-to-bar Pull-up Test

3 reps
3:00 Rest
3 reps
3:00 Rest
MAX Reps

I put on my leather gymnastics grips just to be safe. Had done 15 reps back in January so thought 20 might be a good number. I ended up getting exactly 20 and then was going to try to knock out some with a regular kip before coming off the bar. But after hanging there for a second I was done. Getting that number in your head before can really mess you up sometimes. Would I have gotten more reps had I not had that 20 number in mind? Who knows. Really happy with the 5 rep PR though.

Then I started lifting with Alex. First big session with the new kicks.

Front Squat

10x20kg
3x70kg (2s pause)
3x100kg (2s pause)
2x120kg
2x130kg

Not used to big jumps like that. Felt easy though.

Snatch

20kg warm-up
3×40
2x3x45
2×50
2×55
60
65
70
5x1x75

Was going a little slower off the ground and trying to drop under better. Didn’t feel all that great so I didn’t push the weight.

Clean & Jerk

2x2x60kg
2×70
2×80
2×90
100
105
110
2x1x115

Slow off the floor again, at least to 100 I think. Cleans felt money. Jerks weren’t too bad. Alex went a couple more jumps but I felt like that was a good place for me to stop.

Accessory

3 Sets

5 GHR
15 V-ups

Trying not to lead with my ass on the GHR. They are so hard for me though.

That was a long session!

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

V-up
Leg Lift
Opposite Superman
Boat
K2E
Suitcase Crunch
Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

7:00 AMRAP
- 25 Clean & Over Shoulder Toss (20# Slam ball)
- 25 Plyo Lunges
- 40′ Partner Wheel Barrow
1:00 Rest
7:00 AMRAP
- 50 Jump Rope
- 25 Ring Mountain Climbers
- 200m Sled Drag (70#)
1:00 Rest
7:00 AMRAP
- 200m Sandbag Run
- 1 Legless Rope Climb
- 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

6x
- 25 yards down and back
2:00 Rest
3x
- 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

I Guess

Wasn’t even sure I was going to do anything today but Heather wanted to after waking up. Ok, twist my arm. We jogged about 600m to warm-up.

6:00 AMRAP

20 Walking Lunges
5 HSPU

Got 5+23.

6 Rounds

20s V-ups
10s Rest
20s Hollow Hold
10s Rest

Much harder than expected. Abs are sore from the 90 GHDs I did yesterday. I tallied 54 v-ups and held the holds throughout.

Will probably walk 18 on the golf course with Dad later.

Did a max set of push-ups in the afternoon and set a 6 rep PR with 60.