V-up – Page 5 – Nick Momrik's Fitness Logs

Snatch Accessories

My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.

Conditioning

12:00 EMOM

200 Row

My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.

Weightlifting Strength

E2M – 5 Sets

3 Snatch Grip Push Press + 2 OHS

Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.

E90S – 3 Sets

3 Snatch Pulls

Warmed up with 115-135-155. Used 175-185-195 for the working sets.

Midline

20-20-10

V-ups
Plank Knee to Elbow
Reverse Crunch
Side Plank Pulse
Side Plank Pulse
alt V-up
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Russian Twist
Lying Leg Lift (w/o hip raise)

Finished in 9:25 for a 58 second PR.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

Partner A:
- 5/5 Single Arm DB Thruster (50#)
- 10 alt DB Hang Snatch
- 5/5 Single Arm DB Hang C&J
Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

10 Lat pull downs w/two handle (115#)
10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

10 Lean back lat pull down (bar, 115#)
10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

V-ups
Plank Knee to Elbow
Reverse Crunch
Side Plank Pulse
Side Plank Pulse
alt V-up
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Russian Twist
Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

10 DB Bench Press (60# DBs)
10 Seated DB Pec Deck (20# DBs)

3 Sets

10 DB Fly (30# DBs)
10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

20s Pull-ups
10s Rest
20s Push-ups
10s Rest
20s Reverse Lunges
10s Rest
20s Air Squats
10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.

Midline

20-20-10

V-ups
Plank Knee to Elbow
Reverse Crunch
Side Plank Pulse
Side Plank Pulse
alt V-up
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Russian Twist
Lying Leg Lift (w/o hip raise)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.

Different Routes to 45

Took a complete rest day yesterday with the workouts coming up over these three days.

Warm-up

3:00 SkiErg (650m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
20 PVC Passes
10 Kip Swings
10 PVC OHS
10 OHS (45#)
5 Kip Swings
5 OHS (75#)

Conditioning

21-15-9
- OHS (95#)
- C2B Pull-ups
5:00 Rest
45 OHS (95#)
45 Pull-ups

I literally haven’t done an overhead squat in over a year, except for some warm-ups a couple of weeks ago before squat snatches. This was supposed to be chest-to-bar pull-ups again for the 45, but that would have taken me a long time so I scaled back to pull-ups to keep up my intensity. I went 12-9, 9-6, and 9 on my overhead squats and 8-7-6, 6-5-4, and 4-2-3 for my chest-to-bars. Finished that at 5:47. Then I went 13-12-10-10 and 10-10-10-5-5-5 on my pull-ups to finish at 16:46. Kept my intensity up so that was a good call for the pull-ups. I did wear a belt with so many overhead squats, which actually felt pretty good. Overall this went much better than I expected.

Midline

E2M – 5 Rounds

16 alt V-ups
16 Leg Lifts
16/16 Side Plank Bounces

We’ve done this with 14s before at the park and my notes had said we could do 16s. I was getting 42-45 seconds of rest each round.

Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (667m)
3 Sets
- 40′ Tip Toe Walk
- 10 Calf Raises
- 10 PVC Passes
Deadlift
- 10×45
- 10×135
- 5×165

Conditioning

50 cal Row
75 DU
35 Strict HSPU
75 DU
20 Deadlifts (185#)
75 DU
35 HSPU
75 DU
50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
10 RDL (70# KB)

3 Sets

10/10 Step-ups w/ Knee Raise (20”, 40# DB)
20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.

Grinding Ten Rounder

My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.

Warmup

3:00 TrueForm Run (0.45 km)
20 PVC Passes
1:00 Dead Hang
3×3 Handstand Kick-ups
10 alt DB Hang C&J (35#)

Conditioning

10 Rounds

14 cal Row
10 alt DB Hang C&J (50#)
8 Burpee over Rower

The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,572m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 Muscle Cleans (45#)
5 Shoulder Presses (45#)
5 C&J (95#)
5 C&J (135#)
3 C&J (155#)

Weightlifting

10:00 EMOM

3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

30 Box Jumps (24″)
30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

12 EZ Bar Curls (56#)
12 Tricep Pushdown (71#)

3 Sets

12 In and Out Curls (25#)
12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

20 alt V-ups
30 alt Side Crunches
20 Weighted Hollow Flutter Kicks (25# plate)
10 Supermans

Conditioning

20:00 EMOM (alt)

15 Burpees
30 Plyo Lunges
15 DB Push Press (30# DBs)
30 Air Squats

Not used to that sun! This was a lot of volume for the legs.

Shoulder DOMs

The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.

Back

3 Sets

10 Lat Pulldowns (115#)
10 Underhand Lat Pulldowns (115#)

3 Sets

10 Seated Cable Row (115#)
10 Incline DB Back Fly (30#)

3 Sets

10 Standing Offset Double Handle Row (93#)
10 Incline DB Rows (40#)

Midline

3 Rounds

15 V-ups
10 Plank Walkouts
30 Oblique Crunches

I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.

Conditioning

8:00 EMOM (alt)

18 cal Row
15 Burpees

I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.

Upper Ab Burnout

Yesterday was a rest day with family in town. Kind of tired though. Out in the garage at about 12:45 for some quick work.

Warm-up

5:00 Row (1,268m)
5:00 SkiErg (1,075m)
5:00 TrueForm Run (0.75km)

Midline

4 Rounds

20s Hollow Hold
20 OH Crunches (55# plate)
20 Russian Twists (55# plate)
20 alt V-ups

The thick 55 pound plate is not fun for the twists. This was definitely an upper ab burnout. Finished in 9:28.