Weighted GHD Sit-up – Page 2 – Nick Momrik's Fitness Logs

Lift Like A Woman

Yesterday I walked 18 holes of golf for the first time this year. The app I use to track my game said it was about 6.25 miles. My back likes to act up sometimes on the course, probably from all of the twisting and how hard I swing. I did a ROMWOD before heading to bed.

This morning I was planning to do some light snatches every 30 seconds to get in reps. Then they announced a couple of Regional workouts and the snatch ladder looked fun, but at the women’s weights!

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (210#)
Snatch
- 3×45#
- 3×95#
- 3×115#

Weightlifting Conditioning

2016 Regional Event #1 (women’s weights)

Squat Snatch

10×135# by 2:00
8×145# by 4:00
6×155# by 6:00
4×165# by 8:00
2×175# by 11:00

With the one miss at 165# it took me 9:11. I was taking my sweet ole time changing the weights because I needed the breather. I had about 30 seconds to spare after the first 3 weights, but the miss set me back on the 4th. I was happy to finish and make all of the time splits. Can’t wait to see a bunch of fit women destroy this!

Here is Rich doing the workout in 6:09. Looks so easy.

Needless to say, I skipped the class warm-up and tried to catch my breath.

Strength

E2M – 6 Sets

9 RDL (185#)
8 GHD Sit-ups (20#)

Was feeling tired from the snatches, so I only did 8 reps on the GHD. Warmed up with 9×45# and 6×135# I think. I’m getting low on the RDLs right away now with my hamstring flexibility improvements. Maybe need to start standing on plate.

Gymnastics

8:00 EMOM

7 Ring Rows (feet elevated)

Conditioining

2 Mile Run

Knew it wasn’t going to be anywhere near my PR time, but I felt much better than I have during the slow 3 mile runs I’ve been doing. I wouldn’t call it anything near a 100% effort either. Took me 17:07 with mile splits of 8:43 & 8:24. My average heart rate was 156 compared to sub-130 on my slow runs. Just gotta keep running and it’ll improve.

I’ll do some ROMWOD tonight.

Hammies are Stretching

Knocked out a ROMWOD during the day. After watching the StrongFit video and trying his test yesterday, found out that my left arm doesn’t reach back nearly as far as my right. Guess which shoulder has issues? Been waiting for him to release his bicep openers which are supposed to help address this problem, so I decided to make an educated guess at the what they are (based on the test and the tricep openers). So at least it’s something to do and try to solve the issue until the official video comes out. I could definitely feel the tightness in positions so hope I’m in the ballpark. Went to the 5:30 class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)

Strength

E2M – 6 Sets

8 RDL (185#)
10 Weighted GHD Sit-ups (20#)

I’m getting to the ground earlier in my reps each week. I think it’s due to the combination of this being the 4th week of RDLs as well as doing ROMWOD each day. Excited to see how much I can improve those hamstrings because they have always been really tight.

Conditioning

12:00 AMRAP

9 Toes to Rings
6 Burpees OTB
3 Power Snatches (115#)

Switched it up by using the rings today instead of the bar. It’s much different. My hips don’t die and I use the swing a lot more, compared to the bicycle type kip I use on the bar. So I was able to go unbroken the entire way. All snatches were touch-n-go as well. Finished 9 rounds exactly.

Gymnastics

Did a max handstand hold facing the wall, but my shoulder was not feeling very good so I came down at 1:45 and didn’t do the other 2 sets. I put in something else for fun…

4 Sets

30s Overhead Hold (Bamboo bar with 2×26# & 2×18# KBs)

Keep Moving, But Slow

My ass is surprising a little sore from yesterday. Got to the gym early again so I could knock out some strength work in case there was a big class. Did Crossover Symmetry Activation first thing when I got there.

Strength & Midline

E3M – 7 Sets

10 DB Bench Press (40# DBs)
10 Weighted GHD Sit-ups (20# MB)

Started out as plan to do 5 sets, then figured I’d do 6 so set the clock for that, but added a final set when the timer ran out.

Class Warm-up

400m Run
3 Sets
- 5/5 Bar Taps (tight/dynamic)
- 15 V-ups

V-ups were harder than they normally would be, due to 70 reps on the GHD.

Conditioning

30:00 EMOM (alt) – Aerobic Circuit

40s Row
40s OH Hold (45# bar)
40s Lateral Box Step Overs (14″)
40s Bicycle Crunches
2/2 Turkish Get-ups (35# KB)

I think the aerobic days might be turning into my favorite (at least for now). Always surprising how much of a sweat we work up moving slow. Finished up with Crossover Symmetry Plyo and the purple band snapped at the end! 😦 Will hit some ROMWOD tonight.

Storm the Garage

Out in the garage with the storm coming tonight. Started at 1:35pm with Crossover Symmetry Activation.

8 Rounds

20s Parallette HS Hold
40s Rest

A lot different feel to these. Probably could have done 30 seconds but being my first time I wasn’t sure how they would go.

10:00 EMOM (alt)

20s False Grip Bar Hang
- Wrists over fat pull-up bar
- Holding Fat Gripz
- Feet on ground to lighten the load
12 Incline DB Bench Press (35#, low incline)

Starting out easy. Holding an L-sit with the wrists over the bar would be interesting to try once I can build up some strength in the false grip.

24-16-8

Weighted GHD Sit-ups (15#)
Dumbbell Snatches (50#)

Finished in 5:41.

50 Reps for time

Parallette Shoot Throughs

Not the type with a dip on one side and push-up on the other. I did extend my hips out in front on each rep though. Was not expecting these to take so long. Started with a set of 10, then some 5s before dropping to triples. Was done with 25 at 2:28 and thought about decreasing the count. Finished them all at 5:31.

Ended with Crossover Symmetry Plyo. All done at 2:31pm for sub-hour workout.

50s in February

Unusual heat wave the last couple of days that melted all of our snow. Went in at 9 to hit some lifts with Alex and Bryan before class at 10. I started with Crossover Symmetry Activation.

Snatch

5x20kg (muscle snatches, snatch presses, and ohs)
2x3x40
3×50
3×60
3×65
3×70
3×75
1×80 (3 misses)

Not happy with those reps at 80. First time getting down into the squat for some snatches since setting that PR several weeks ago. Very rusty!

Midline

Weighted GHD Sit-ups (20# MB)

9×5
1×10

I was doing these in between squat sets. The final set of 10 was after C&J.

Clean & Jerk

1x60kg
1×70
1×80
1×90
1×100
1×110
1×115
1×120

Only had about 15 minutes so worked up fast. My squat felt weak. Need to speed through lifts like this more often. Too much thinking and resting going on.

Warm-up

400m Run

Strength

16:00 EMOM (alt)

10 Goblet Squats (70# KB)
10 Ring Push-ups

Conditioning

200m Run
10 Burpees
10 Russian KBS (70#)
200m Run
8 Burpees
8 Russian KBS
200m Run
6 Burpees
6 Russian KBS
200m Run
4 Burpees
4 Russian KBS
200m Run
2 Burpees
2 Russian KBS
200m Run

Felt pretty good! Maybe that rowing program paid off aerobically, though hard to know how hard I was going without having Michelle or Bryan there to pace off of. Finished in 9:27.

Could there be pistols in the open this year? I hope so!

Super Shoulders

Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

6×45#
6×75
6×95
6×115
6×125
6×135
6×142.5
6×147.5 (PR)

I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.

Conditioning

Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.

6:00 AMRAP

4 HSPU
6 Alternating DB Snatch (50#)
4 Weighted Pistols (30#)

Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.

5 Rounds

10 Ring Swings
10 Ball Slams (30#)
10 Weighted GHD Sit-ups (15#)

Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.

Inverted

Why not hit the shoulders a little more after all of the rest?

3 Sets

0:45 HS Hold (facing wall)
1:30 Rest

Big Balls

Did not want to get out of bed this morning but had to set the alarm to make sure I did because Dad is stopping by tonight.

Warm-up

3×8 GHD Heel Drives
Bottom Squat Hold
3 Rounds
- Wrist Stretch
- 10 Air Squats (feet together)
- 20 Mountain Climbers
- 10 Toe Touches

Strength: Push Press

6×45#
5×95
3×125
3×155
8:00 EMOM
- 3 Sets: 3×175
- 2 Sets: 3×185
- 2 Sets: 3×195
- 3×205

All done touch-n-go style.

Conditioning

10:00 AMRAP: 2-4-6-8…

Box Jumps (30″)
Burpees

Didn’t even try to rebound any. Held a nice steady pace to keep moving. Finished the round of 14 plus 16 box jumps and 4 burpees.

Midline

4 Sets

15 Ball Slams (30#)
10 Weighted GHD Sit-ups (20#)
30s Plank (hands)

We got a bunch of new slam balls so I had to try out the 30 pounder.

Finally an Overhead Squat PR

Warm-up

Crossover Symmetry Activation
3×8 Reverse Hyper (210#)
3×5 Bar Taps

Overhead Squat

3x5x45#
5×75
3×115
3×135
2×155
2×175
F 195
195
205
215
225 (PR)
235 (PR)

Started out with a close grip and the second 2 sets with the empty bar felt better than they ever have. Slowly moved out each set but was about 1/2 between my snatch and jerk grips with 175#. Then at 195# I was out all the way. I was pissed when I missed at 195#, but figured out I wasn’t tightening up my core after getting the bar overhead. I think I put on the belt with the second attempt at 195# and for the rest of the sets. 20# PR! Only took 26 months to get there.

Split Jerk

5x20kg
5×40
3×60
3×75
2×90
100
105
110
115
120
125 (PR)
130 (PR)
133 (PR)

I thought I’d go big if things felt good. And they did! When we did those behind the neck jerks recently a light bulb went off and I figured out I was throwing the bar up too high and then it would crash on me most of the time. When it gets heavy it would cause me to miss. I was able to control my drive and upward momentum on the bar today and just kept going for it. Stayed with the 5 kilo jumps because the lifts were so easy. Ended up being about a 23# PR from the 270# C&J I just hit not too long ago. Now I finally have a little distance between my push press and my split jerk like I should.

Today was a rare treat. After over 4 years doing this, you simply don’t set 20+ pound personal bests and I somehow got 2 of them.

Midline

4 Sets

12 Weighted GHD (20#)
10 Parallette Shoot Throughs

Those shoot throughs are fun. Should work those in more often.

Turkey Eve

My quads felt pretty smoked last night after the workout. In for the 9am class.

Warm-up

2×8 Reverse Hyper (210#)
2 Rounds
- 15s Jumping Jacks
- 15s Air Squats
- 15s Toe Touches
- 15s Hip Circles

Strength: Deadlift

10x20kg
6x70kg
3x110kg
3x130kg
8:00 EMOM
- 3x150kg

Conditioning

10:00 AMRAP

30 Wall Balls (20#, 10′)
20 Push-ups
10 Hang Power Cleans (115#)

Went 18-12 on wall balls, all sets of 5 for push-ups, and unbroken on the cleans. Went 24 unbroken wall balls at the end to finish with 3+24.

Midline

6 Sets

30s Weighted Plank
1:00 Rest

Used 45-70-70-90-90-100#.

Accessory

4 Sets

12 Weighted GHD Sit-ups (20#)
6 Strict C2B Pull-ups

Planned to do 6 sets, but when I got into that 4th one my upper abs were burning way too much. I fought through them. Didn’t think the planks were that bad, but evidently combined with the other stuff it was some great work.

Four Wheels For Five

I had planned to do some active recovery yesterday, but when I woke up I knew I needed a full rest day. That row-burpee combination has been destroying me. Had a chiro appointment tonight so went to the 5:30 class right after. Doc says things have been loosing up well each time I go in and my low back and transition to my mid back looks a lot better lately. Knock on wood, I haven’t tweaked anything in months either now that I’ve been doing some accessory work and taking things slow.

Warm-up

3×10 Reverse Hyper (210#)
Inch Worms
Zombie Kicks
High Knees
Butt Kicks
Arm Circles

Strength

6 Sets

5 Strict C2B Pull-ups

I did a couple sets before class started and the rest in between my early deadlift sets. Felt really explosive with them today and that’s an extra set from what I’ve been doing.

Deadlifts

10×45#
5×155#
5×225#
5×265#
5×305#
5×335#
5×365#
5×405#

Don’t really like to make a bigger jump than previous jumps, especially at the end like that, but everyone else was waiting on me. Did 405 for a triple recently so wanted 5 today. Feels good to be pulling 400+ again. Wore the belt starting with 305#.

Conditioning

E2M 12:00

3 Bear Complex (135#)
10 Wall Balls (25#, 10′)

Nice quad burner. Rounds were 42-40-41-41-41-40 seconds with all touch-n-go reps.

Gymnasty

5 Sets

30s Handstand hold + 2 Strict HSPU

I wanted to increase the difficulty of the handstand holds that were programmed so I thought trying to do some handstand push-ups after would be a good test. Nearly failed in the first set. Was getting some nasty over extension in sets 4 and 5 but I completed them all without coming off the wall after the hold.

Accessory

10:00 EMOM (alt)

12 Weighted GHD Sit-ups (20# MB)
5 Russian Dips (heels on ground out front)