June 2013 – Page 2 – Nick Momrik's Fitness Logs

Wall Balls Have Become My Bitch

Feeling good. Had a rest day yesterday after a big volume weekend. Walked 18 holes of golf for some active recovery though. In at 10am today.

Warm-up

5:00-10:00 DU Practice

Strength

Back Squats

5 @ 45#
5 @ 135#
3 @ 185#
3 @ 225#
3 @ 255#
3 @ 275#
3 @ 295# (PR)
3 x 3 @ 265#

The idea was to work up to a heavy triple in 5 sets and then take 90% and do a 3×3. Was seeing stars after the set of 295# and then the next 3 sets were not easy.

Push Jerks

3 @ 135#
3 @ 155#
3 @ 175#
3 @ 185#
3 @ 205# (PR)
3 x 3 @ 185#

Same thing as back squats, work up to a triple and then 3×3 at 90% of that.

Set 3 reps PRs for both movements, after just hitting 285# for 3 last week on the back squat. 🙂

Core

5 Sets

30s Weighted Plank
30-40s Rest (switch with partner)

Worked with Brad. Stacked plates on our backs. Used 25-45-70-70-95 for the weight. Pretty brutal there in those last three sets, but concentrated on keeping everything tight and focused breathing. Figured this would be good work leading up to the competition this weekend which has us doing a bunch of planks while other teammates are rowing.

WOD

5 Rounds

2:00 for 250m Row & then MAX Wall Balls (20# MB, 10′ target)
2:00 Rest

Felt pretty solid here. Was able to keep a pretty consistent pace on my rows and did unbroken wall balls every round. I got 30-30-29-26-26. Wall balls used to be a weakness, but now they don’t bother me at all. Usually my legs would start to give out, but it was my lungs that wanted to quit today. Whenever I wanted to stop I told myself I couldn’t have more than 15-20 seconds left and just kept pushing.

Greek Fest Recovery

Had a bunch of people over last night and went to Greek Fest down the street from my house. Good times, but tired this morning even though I slept in. Went at 11am to get my sweat on.

Warm-up

Tabata of choice. I picked DU to work on them for next weekend.

WOD

50 Front Squats (95#)
50 Sit-ups
50 Thrusters (95#)
50 HR Push-ups
50 Upright Rows (95#)
50 50m Runs

All about pacing in this one. Finished in 32:28 with runs taking about 12 minutes, which isn’t surprising since it was about a mile and a half.

Extra Credit

If we finished early we could work on anything we wanted. So I did 2 sets of 5 wall walks and then some double unders.

Around 7pm I went out to the Soap Box Derby in Buena Vista to run some hill sprints. Jogged a lap around and up the track to warm-up and then did the side hill 10 times up and walked down each time.

Two and a Half Hours

Had a well-deserved rest day yesterday and walked 18 holes on the golf course, playing one of my best rounds ever. Went in at 2:30pm today for some open gym time.

Warm-up

3:00 Air Dyne
3:00 DU
PVC Pass-thrus

XWOD

5:00 EMOM

3 Hang Snatches (95#)

Working on speed of getting under it and warming up the CNS.

Olympic Lifting

Did the jerk footwork drill for a few minutes.

Split Jerks

3 @ 95#
3 @ 115#
3 @ 135#

Again, working on speed and really driving down under the bar.

Then Casey and I decided to try out part of the lifting WOD from the team competition we’re doing next Sunday. We did an I go, you go for 5:00, increasing the weight by 10# each set for clean and jerks. Started at 135# and got up to 225# just under the time limit. No misses and had to change our own weight, so will be fun to see how fast we can get the girls done and then on to us. Maybe we can get up to the 250#, which is the max weight we’ll have for the workout. Will be fun!

Strength

Back Squats: 20 @ 225#
Pullovers: 2 x 20 @ 45# DB and 20 @ 60# DB

Little something from the Super Squats program. Pretty brutal taking a 10 rep weight and trying to go for 20. Was not easy and thought I was going to pass out on those squats.

Did some more DU, getting a streak of 73 before my rope hit the Air Dyne behind me! I wanted to get that 100.

WOD

Ladder, not for time. Go through once until failure and then start over from 1 and do it to failure again.

1 Strict Chin-up, 2 Strict Ring Dips, 3 Sit-ups holding 10# plate
2-4-6
3-6-9
…

I got through the 5th round plus 6 chin-ups and 6 of the dips and then only got through round 3 plus 4 chin-ups and 6 dips. Not as intense an a normal metcon but great strength work and still got the heart pumping.

Solid 2.5 hours in the box. 🙂

Workin’ the Clean & Jerk

Needed to work on the C&J but especially the split jerk since I haven’t done them in a while and there is a ladder in the competition next weekend. In at 10am.

Olympic Lifting

5:00 Jerk Footwork Drill

First time doing this and I think it really helped me get a feel for it.

I also did some jerk drills with an empty bar holding it at eye level, up on the toes, then jerking from there.

Jerk Balance

3 @ 95#
3 @ 95#
3 @ 115#
3 @ 115#
3 @ 135#

Felt pretty fast and solid getting under the bar.

Clean Deadlifts

Just a few to warm up.

2 @ 135#
2 @ 155#
2 @ 175#

Clean & Jerk

2 @ 175#
4 sets of 2 @ 185#
1 @ 205#
1 @ 215#
1 @ 225#
1 @ 230# (PR)
1 @ 235# (PR)
1 @ 245# (PR)

I took my time on the doubles, probably resting 2-3 minutes between each set. Then I was going to go EMOM for the singles, planning for 5 lifts. But after hitting 215# I figured it was a good idea to slow down a bit and test my limit. The lifts actually got easier the higher I went. After setting 2 easy PRs I said what the hell and jumped 10# for a final attempt. The clean was so much easier than the 250# I cleaned a couple of weeks ago for a PR.

WOD

2 Rounds

50 DU
300m Run

Wanted a little short one because we’d already been there over an hour and a half. Went 3-47 on DU in the first round, but missed a bunch in the second round and then had Michelle out in front of me, so I sprinted trying to catch up. Finished in 3:37.

Epic Session

My hamstrings are pretty sore from doing the RDLs yesterday. Need to do those more often and pay more attention to the hamstrings. Went it an 10:30 this morning and we had a big group. Best session we’ve ever had.

Warm-up

300m Run
2:00 Jump Rope
Stretching

XWOD / OLY

7:00 EMOM

3 Explosive Squat Snatches (95#)

Felt great and really tried to drop under the bar fast.

Strength

OHS

3 @ 135#
3 @ 145#
3 @ 155#
3 @ 165#
3 @ 180# (PR)
3 @ 190# (PR)

Booyah! I just had set a 3RM with 175# about a week and half ago.

Close Grip Bench Press

5 @ 135#
3 @ 165#
3 @ 175#
3 @ 195#
3 @ 205#
3 @ 215#

Still fighting that right arm flaring out, but when I keep it in, it’s money. Matches my 3RM for regular grip bench press, so maybe I’m back on the upward swing.

WOD

Wanted to try the 100s workout from Regionals, but not quite for that long, so we dropped the reps to 50s. Still brutal.

50 Wall Balls (20# MB, 10′ target)
50 C2B Pull-ups
50 Pistols
50 Alternating One-Arm DB Snatches (60# DB)

Did the wall balls as 25-25 without a problem and then did 5 C2B at a time through 20, with one 4 and the rest 3s. Tried to get 6-10 pistols at a time and started doing the foot hold to keep myself from tapping the foot on the ground. Worked well for the first time trying that. Then survived through the snatches. They used 70# at Regionals. My time was 16:28 and I feel pretty good about it, but Froning did 100 reps of each with a heavier dumbbell in just over 19 minutes. Think about how sick that it!

Off to get a massage!

Work Your Back Side

Feeling great after the workout yesterday. In at 10am this morning and trained with Michelle and Kevin.

Warm-up

500m Row
PVC Pass-thrus
2 x 3/3 Turkish Get-ups (35# KB)
10/10 Leg Swings (F-B, S-S)

Strength

10:00 EMOM

Odds: 10 RDL (225#)
Evens: 5 Pendlay Rows (145#)

WOD

5 Rounds

3 Deadlifts (345#)
5 Over-the-bar Burpees
7 HSPU

The deadlifts were brutal. Had to drop each rep. Finished in 6:54.

Core

5 Rounds (NFT)

10 Floor Wipers (45# DBs)
10 Hollow Rocks

My upper abs were on fire in those last couple rounds of hollow rocks. Hadn’t done floor wipers in a really long time, so was nice to do them for a change.

Finisher

10:00 Row trying to keep a 20s/m pace.

Unfortunately I was pretty much keeping a 18s/m pace. Good way to finish a good workout.

Back To It

Had an epic weekend attending the Central East Regionals in Columbus. I’ll have more to say in a few days. Went it at 5pm tonight and stayed after for some extra fun.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
50 Jumping Jacks
50 Butt Kicks
50 High Knees
50 Mountain Climbers

Strength

Back Squats!

5 @ 45#
5 @ 135#
3 @ 185#
3 @ 225#
3 @ 255#
3 @ 275#
3 @ 285#

Felt solid today, especially after sitting in stadium seating and standing on concrete all weekend, plus about 10 hours of driving.

WOD

10 Rounds

2 Power Cleans (205#)
1 Push Jerk (205#)
5 Pull-ups
10 Push-ups
15 Air Squats

I didn’t rush myself on the cleans and jerks because I didn’t want to fail and I wanted to be able to put a little effort into technique while doing them. Started out hot with only 1:17 for the first round. Too fast. Finished in 21:07.

Finisher

Picked up a S-35E Rogue “E” Sled this weekend and put it to use today. Did some sled drags forward and backwards, starting with 135# loaded on and up to 180#. Then did some sled arm pulls.

It felt so good to workout after 3 rest days and eating all kinds of awesome food and desert and drinking plenty of beers.

Thursday Before Regionals Road Trip

Legs are still feeling those back squats from Tuesday. In at 10am with Brad and Kevin for a quick workout. May hit up a box in Columbus later today.

Warm-up

500m Row
PVC pass-thrus
Stretching

Strength

12:00 EMOM

Odds: 8 Ring Dips
Evens: 8 Ring Rows

Bench Press (Close Grip)

10 @ 45#
5 @ 135#
5×5 @ 185#

This felt so much better for me than my benching has been lately. Kind of surprising considering the ring dips and rows we had just done before it.

WOD

50 American KBS (53#)
30 Burpees
50 Goblet Squats (53#)

Nice little burner. Finished in 5:56, going unbroken in the KBS and burpees, then breaking up the goblet squats quite a bit due to quads burning up.

Now off to Columbus for the weekend to watch the beasts of the Central East.

Snatch Some More

Definitely feeling those high volume squats from yesterday! In at 10:30am today with a big focus on the snatch.

Warm-up

3m Jump Rope
PVC Pass-thrus

Olympic Lifting

High Hang Snatch
Hang Snatch
Snatch

All squat snatches. Started at 75# and added 10# each set, finishing with 125#. Took about 2-3 minutes between sets.

5:00 EMOM

2 Snatches (125#)

I missed the first one in the 2nd set, but they were feeling pretty good other that. Rested about 5 minutes and then weight for more weight.

6:00 EMOM + 1 more

1 Snatch

I did 2 sets with 135#, 1 with 145#, and then 1 with 155#, which matches my PR. Things were feeling good, so I went for 165# on what I was planning to be my last set (originally wanted to do 5:00). Missed it, but felt I could get it, so tried again and missed.

Took about a 2 minute break because I know I could get it and figured a little extra rest would help. Tried to focus on being explosive and caught it overhead. Rode it down, just shy of parallel, and was able to come up with it. So doesn’t count as a full squat snatch, but I was literally like an inch away. I’ll take it though. First snatch PR since November, although my technique hasn’t been feeling good enough to try until today.

WOD

3 Rounds

250m Row
10 Box Jumps (32″)
10 KBS (53# KB)

I’m not sure if my time was 5:43 or 6:43, because I started on a minute with a clock already running for other people and wasn’t paying enough attention when I finished. I think it was 6:43 because I finished the first round just under 2:00.

Central East Regionals Week

Heading down to Columbus on Thursday to watch the Central East Regionals this weekend. It’s going to be so much fun!

Walked 18 holes of golf on Sunday afternoon and yesterday morning. Feeling refreshed today. Went in at 10.

Warm-up

500m Row
10/10 Leg Swings (f-b, s-s)
PVC Pass-thrus

Gymnastics

12:00 EMOM

Odds: 5 Strict Deficit HSPU on 35# bumpers
Evens: 7 Strict Pull-ups

First time doing strict HSPU on 35s and survived all 6 rounds! That might be the most strict pull-ups I’ve ever done in a day too.

Strength

Back Squats

8 @ 45#
5 @ 135#
5 @ 185#
5 sets of 8 @ 225#

Wanted to try something with a little higher volume and this definitely did the trick. 225# is about 70% of my 1RM.

Core

3 Rounds

10 Ab Roll-outs / Evil Wheels (on knees)
10 T2B

Not for time. Aimed for good quality on the roll-outs and did all sets of T2B unbroken.

Conditioning

10 Rounds

50m High Prowler Sprint
50m Low Prowler Sprint

Used the wooden prowler and loaded it up with four 45# bumpers.