V-up – Page 15 – Nick Momrik's Fitness Logs

Core Galore

Last night I was exhausted from driving down state to golf in the morning and the long night run. Got nearly 10 hours of sleep. My legs are feeling some fatigue this morning but HRV was good. I’ve dropped 6 pounds since getting my diet back on point a week ago.

Warmed up for Super Sunday with Crossover Symmetry Activation, a 500m row, and some C&J with 45 and 95#.

Open Workout 13.4

7:00 AMRAP
3-6-9-12…

C&J (135#)
T2B

I haven’t done this since the Open that year when I got 82 reps. Got 75 today. I guess I should have gone back and read what I did back then. Whoops! Did the first 3 clean & jerks unbroken, then all singles. Did sets of 3 toes to bars until the 12 when I did 3 sets of 4. I could have easily beat that old score by stringing together more T2B.

Accessory

10:00 EMOM (alt)

5 Pendlay Rows (165#)
15 V-ups

I tried to squeeze each row for a second at the top. Focused on quality v-ups.

10:00 EMOM (alt)

5 Deficit HSPU (2″)
5/5 Weighted Step-ups (#106, 20″)

I did the first round of handstand push-ups strict and 3 in round 2 I think. Then a quick small kip. Held two 53# kettlebells for the step-ups. Actually started out at 24″, but 4 reps in I realized that was too high and flipped the box. Haven’t done them in a long time so forgot about the leg being parallel in the step. I think I might start doing these once a week to try to heal my quad.

Midline

Tabata Hollow Rocks

Horrible! Worst performance I’ve had with these that I can remember. I only made it through 3 rounds without an extra break. I think I got 119 total reps. Core was pretty shot after the T2B and V-ups.

Run Every Day

Didn’t rain all day like the forecast called for. Headed out for a run before 6pm. Went 2.71 miles in 26:50. Little on the humid side.

Return to Super Sunday

My lats are sore from the pull-ups yesterday. Chest is a little sore too. Out in the garage early again. Warmed up with 5:00 Air Dyne (2.38km).

Coffee Squats

2 Front + 5 Back

45#
95#
135#
155#
175#
195#
215#
235#

Far cry from the most I’ve done for this squat complex, but it’s the most weight I’ve had on the bar in over 2 months. Coming back slow and steady.

After missing the last couple of Sundays, I was glad to be back.

Warm-up

1,000m Row (4:20)
CS Activation
Bottom Squat Hold
Shoulder mobility with band

Helen

3 Rounds

400m Run
21 American KBS (53#)
12 Pull-ups

First run was about 1:35 so I knew I was on a solid pace. Was able to do each set of kettlebell swings and pull-ups unbroken though I had to dig deep to stay on the bar for the last 4. Got slower on the runs, but held on ok. Finished in 8:53, which is a 37 second PR and probably the most legit 400m runs I’d done with Helen as far as distance. Must have been the Pumps, which I wore for the first time. Have had running in a workout the last 3 days and it has felt decent, which is a nice surprise. Walked 200m to cool down.

4x NFT

50m Sled Pull between legs (145-190-220-235#)
5 Strict Deficit HSPU (2″)

The sled pull was done walking forward bent over with the straps coming through your legs.

5 Rounds

10 V-ups
20 Push-ups
30 Plyo Lunges

I split up the push-ups into 10-10 every round and did the v-ups and lunges unbroken. Every round of lunges was a deep burn, but the last two rounds were a fight to keep going. Finished in 8:42. Walked another 200m to try to flush out the legs some. My ass is going to be sore tomorrow!

Did Crossover Symmetry Iron Scap before leaving and will do some stretching tonight. Need to get outside and do some raking if the rain holds off.

Get It In

Didn’t get much sleep after staying up to watch the post-game coverage of Duke’s win until 1am. Was out in the garage at 9 though.

Warm-up

Crossover Symmetry Activation
5:00 Air Dyne

Forgot to check the distance.

Accessory

E2M 10:00

45s Hollow Hold
10 Wall Squats

Thought I’d start to squat some. Felt good. The hollow holds were really tough in the 4th and 5th round.

Conditioning

10 Rounds

10 V-ups
15 Band Pulls (quick, red)
20 Plyo Lunges
25 DU

I missed after 2 dubs in the 2nd round, but every other round was unbroken. Used one of my garage Rx ropes too, so that was surprising. Lunges felt great. I finished round 5 somewhere between 7:30 and 8:00 and set a goal to be done by 15 on the clock. Picked up the pace and got it easily, finishing in 14:31.

Did Crossover Symmetry Iron Scap and a series of back stretches. Will probably do another set tonight.

Low Key Sunday

Yep, still sore. Hurts to much of any pressure on my quads. Did a round of the stretching in the morning, then to the gym for Super Sunday at noon.

Warm-up

3 Rounds NFT
- 15 Reverse Hypers (210#)
- 250m Row
Crossover Symmetry Activation
Bottom Squat Holds

Conditioning

3 Rounds

1:00 Walking Lunges
30s Rest
1:00 Burpee Broad Jumps
30s Rest

Pretty easy day. Still didn’t want to do anything nuts while still recovering from 15.5. Lunges actually felt good to work the quads some. Did 149 total reps.

Gymnastics

E2M 30:00

10 Ring Push-ups
10 V-ups

I did both movements back-to-back and was able to do all of the sets of both unbroken.

Midline

3 Rounds – Partner MB Pass Complex

10 Chest MB Passes
10 OH MB Passes
10/10 Side MB Passes
10 Up MB Passes

Knocked out Crossover Symmetry Plyometrics and did some extra stretching. I’ll do another round of the back stretches tonight.

No BS Bench

Morning garage workout.

Warm-up

500m Ski – 2:08.6
Crossover Symmetry Activation

Strength

Bench Press

10×45#
5×95#
5×135#
5×165#
5×185#
5x5x195#
MAX @ 195 -> 10 reps

No squatting, so might as well start a new bench program. Today’s goal was to determine a base number that can be done for 5×5 without compromising form. I thought I’d use 205, but after the set with 185# I made the call to take it conservative and I’m glad I did because the last two sets were starting to get hard. I was taking just over 2 minutes of rest between the 5 working sets and then I took a 3 minute break before the max rep set.

It’s probably been 10 years since I concentrated on bench press, so I’m interested to see how my body reacts. I never had a goal to bench 300#, but I’m making it a goal for this year, since it’s actually within reach. Definitely won’t be easy, but it wouldn’t be a good goal then.

Conditioning

Ski Erg
5 Rounds

500m at 2000m PR pace (<2:00)
30s Rest
100m very easy

I don’t remember where I got this from, but it looks like a Hinshaw workout. I did the rest and 100m after the 5th interval. The computer time said 13:34 at the end, but it keeps rolling a little once you stop moving and then doesn’t count up during rest periods. Call it an extra 2 seconds of time roll for each 500m, so 15:54 total.

Finished with Crossover Symmetry Recovery because this damn shoulder is starting to get funky again. Need to take care of it before it turns into the issue I had last year.

Went to the 5:30 class at CFI.

Warm-up

Bottom Squat Hold
Shoulder Stretching
Yoga

Weightlifting

Power Snatch

5×45#
5×95#
3×115#
3×135#
3×155#
3×165#

I’ve done 155 for hang squat triple, but never a power from the floor that I can recall, so last two sets were both PRs.

Conditioning

5 Rounds

10 Power Snatch (95#)
5 HSPU
1:30 Rest

I was going to try to do strict handstand push-ups, but ditched that plan after doing 1 rep. Kipped the rest of the way and it was not easy. Shoulder burner! Did all sets of snatches TnG. Finished at 10:06.

Midline

20s Plank
10s Rest
20s Side Plank (L)
10s Rest
20s Side Plank (R)
10s Rest
20s V-ups
10s Rest
20s Plank Push-ups
10s Rest
20s Hollow Rocks
10s Rest
20s Plank
10s Rest
20s Side Plank (L)
10s Rest
20s Side Plank (R)
10s Rest
MAX Plank – 2:57

I was sweating more from the max plank than from the workout. Was shaking so bad I couldn’t take it anymore and had to bow out before the 3 minute mark.

LBC Thanksgiving

I think it’s time for a “rest” day and to enjoy an insane amount of food. Going to a big Thanksgiving breakfast/dinner buffet at noon with my brother.

Couldn’t help myself though and knocked out a few quick things when I woke up.

50 Hand Release Push-ups

Had 30 in the first minute by doing sets of 5. Pretty slow from there though. Finished in 2:16, which is 11 seconds better than I did in August.

50 V-ups

I was laying on the air mattress, which may have helped with these. Took me 1:27.

50 Squat Jumps

Pretty quick in 57 seconds.

I think I earned myself extra dessert!

2014-thanksgiving-buffet

Going to Miss Sundays

Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦

Warm-up

1,000m Row (4:21)
Bottom Squat Hold
Stretching

Gymnastics

10:00 EMOM

3 MU

Felt really good today! Maybe because it was the first thing and I was so fresh. I started working more on the push away at the top while finishing the dip. I think it helped generate more momentum. No real risk of missing any reps today.

Explosive Training

10:00 EMOM

Odds: 3 TnG C&J (155# for 3 rounds, 165# for 2)
Evens: 3 Box Jumps (38″)

Repping out those weights was tougher than I expected. The box jumps weren’t really that hard.

10 Rounds

10 Plyo Lunges
8 Skater Jumps
6 V-ups

Pretty quick one and not that hard. Took me 6:01.

2:00 Burpees
4:00 Rest
2:00 Burpees

I got 40 and 39.

2014-11-23-crew

Feelin’ OK

Legs are still sore, with some added soreness in my ass. Overall feeling pretty good this morning. Super Sunday at 11am. I really missed programming for this when I was gone for a week. Took things easy today due to all the work some of us did in the GLBRT yesterday.

Warm-up

4 Rounds NFT

250m Row
3/3 Turkish Get-ups (26#)

Focus on getting the body moving. Nothing crazy.

Couldn’t skip tabata thrusters!

Thruster Attack (Week #7)

3 Rounds

2:00 Tabata Thrusters
- 20s Thrusters (65#)
- 10s Rest
1:00 Rest

Went with 8 reps every 20 seconds again and pushed for 10 reps in the final round. So 98 total thrusters.

Conditioning

30:00 AMRAP
* Keep moving. Shouldn’t get anywhere near red lining.

400m Run
50 Jump Ropes
20 Russian Kettlebell Swing (44#)
10 V-ups
5 Broad Jumps

I honestly didn’t even keep track of my rounds because it was all about keeping moving with a low intensity. I think I was just short of 6 or 7 rounds, with just the broad jumps left to do.

Did a bunch of rolling after.

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

CS Activation (at home)
Shoulder Stretching
Arm Circles

Strength

Bench Press

10×45#
3×95#
3×95# wide grip
3×95# close grip
Speed Bench w/30-35s rest
- 3x3x135# wide grip
- 2x3x135#
- 3x3x135# close grip
8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

20 C2B Pull-ups
30 American KBS (53# KB)
40 SDHP (53# KB)
50 DB Push Presses (35# DBs)
20 C2D Push-ups
30 American KBS
500m Run
20 Burpees
30 V-ups
15 Ring Dips
50 DU
20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

Snatch Deadlifts
Muscle Snatches
Snatch Presses

5:00 EMOM

135# Snatch w/ 3s pause in the hole
2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

2×145#
F-1×155#
1×165#
1×175#
3x1x155#
1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

Smolov for Breakfast

My knees are looking forward to the end of Smolov! Out in the garage around 9:30 by myself for week 3 day 2.

Back Squats

20×45#
5×135#
5×185#
3×225#
3×255#
4x7x285#
5×285#
3×285#

Damnit! On the 5th rep in the last set I didn’t even attempt to bounce out. I went down into the squat and just sat there. Good thing I was inside the squat rack for an easy dismount. I stripped the weights, got the bar racked, reloaded it and did a set of 3 for an extra rep. Two more days to go and they look terrible.

I did a set of 20×40# DB pullovers after to stretch out my chest. All of the heavy breathing really works those muscles.

Showered up and headed to Survival Fitness for Sunday Fun Day.

10-20-30-20-10

Russian Twists x2 (30# KB)
Sit-ups
V-ups

Started to feel that burn at the top of the pyramid. Used to do ab circuits like this all the time at SF. Back squats are paying off in many ways because I was the first one done by a mile.

5 Rounds

500m Run
20 Burpees

Didn’t try to keep up with people who took off hot on the first lap. Figured I could reel them in over the workout by channeling my inner Rich Froning. I never stopped during any round of burpees and that was a difference maker. Controlled and steady. Running fell off in the last 2 rounds, but I haven’t been doing much cardio, so I’m ok with it. Finished at 19:59.