May 2014 – Page 2 – Nick Momrik's Fitness Logs

The Froning & Foucher Show

Had a great time watching the Central East Regional. Rich Froning and Julie Foucher dominated the competition and Rich was sick! Those two are going to be the favorites heading into the 2014 CrossFit Games, especially beating such stacked fields in this region.

Warm-up

Crossover Symmetry Activation
5:00 Bottom Squat Hold
45# Clean position work
10×45# Shoulder Presses

Weightlifting

Clean & Jerks

2×95#
2×115#
2×135#
2×155#
2×175#
1×195#
1×215#
1×225#
1×235#

I did power cleans for 95# and 115#. Was trying to pull the bar into my body on the cleans and it really helped them to feel fast and snappy. I don’t think I’ve ever done such an easy 235# clean. Jerks weren’t too bad. Almost no dip up through 175# again.

Strength

Back Squats

5×135#
5×205#
3×255#
7x5x290#

Day 3 of week 2 for Smolov squats. I squatted inside my Rogue rack for the first time. It was pretty odd for a few sets but got the feel for it. Those 7 sets were rough and got iffy on the low back. Fought for position throughout though and got everything done. I was really missing squats after 3 days off. Did a 5:00 squat hold after making up a protein shake.

Knees were a little weird from setting on bleacher and stands for 3 full days. I took Friday off from the squat hold challenge, but got them in on both Saturday and Sunday during the competitions. Only 2 more days to go after today!

Incline DB Bench Press

20×25# DBs
20×30#
20×35#
12×40#
12×45#
10×50#

Nice burn! Finished up with Crossover Symmetry Recovery. Missed out on it for a few days while staying in the hotel. I guess I could have figured out a way to rig it up in the fitness center.

Central Beast

Legs feel a little fatigued from those squats yesterday. Smolov is no joke, especially with that 20# jump for the 2nd week. Out in the garage at 9 for the last training session until Monday. Looking forward to a few days of rest and watching some of the best CrossFit athletes in the world this weekend.

Warm-up

5:00 Bottom Squat Hold
CS Activation
3 Rounds
- 40 DU
- 1:00 Bottom Squat Hold
10×45# Shoulder Press

Made all 3 sets of DU unbroken. This will be the 12th day in a row of holding the bottom squat for 30 minutes. Taking a break from it tomorrow and then 5 more days to finish out by going 28/30 days.

Jerks

Work to a Heavy Double.

2×95#
2×115#
2×135#
2×155#
2×175#
2×195#
2×205#
2×215#

Didn’t feel nearly as fast as with the C&J the other day and my dips started to go lower and slower too. Decided to call it a success at 215 with no misses.

Back Squat

5×135#
5×205#
3×235#
3×255#
5x7x275#

Fuck me! I think it was not enough rest from last night to this morning. Talk about a quad pump!

5:00 squat hold

5 Rounds

10 GHD Sit-ups (20# vest)
3 Chin-ups (20# vest)

Wasn’t going for time, but it took me 5:47 walking directly from movement to movement.

30-12-10-8-6

Seated Incline 2-arm DB Curls
Concentration Curls

Did the first set of concentration curls in 2 sets of 15 each arm with no rest between. Used the same DBs for both exercises, with 10-20-20-20-20# DBs. My biceps are so weak.

30-12-10-8-6

Skull Crushers
1-arm OH DB Tricep Extension

For the skull crushers I used 20-50-55-60-70# on the bar and for the OH extensions I used a 10-20-20-25-30# DB.

Finished with CS Recovery and a 6:00 squat hold.

Snatching Again

Didn’t make it to a class this morning. Too much to get done before heading to Cincinnati tomorrow to watch the Central ~~East~~ Beast Regional all weekend. Lifted in the garage around 5.

Warm-up

CS Activation
3:00 Bottom Squat Hold
45# Snatch Positions

Hang Power Snatches

2×65#
2×95#
2×105#
2×115#
2×125#
2×135#
2×145#
2×155#
1-F x165#

I’ll take it! Needs lots of work though. No shoulders issues, which is the important thing.

Back Squats

10×45#
5×135#
5×205#
5×235#
4x9x260#

Starting the 2nd “week” of Smolov programming, with a 20# over the first week on every session. It was only a 15# jump today since I used 5# extra in the first week for day 1. This was a fight every set and I worked up quite a sweat. Each set took nearly a full minute and I took 3.5-4 minutes rest between sets.

Did a 5:00 squat hold and then a set of 20 DB Pullovers with 40#.

5 Rounds

7×155# Pendlay Rows
10 Decline DB Flyes (20-20-20-25-25# DBs)

I was taking about 45 seconds of rest between sets. Did another 2:00 squat hold.

5 Rounds

10 Decline DB Bench Press (25-30-35-40-50# DBs)
10 Band Pulldowns (like a pull-up, using a green band for each arm)

Didn’t really rest other than to change the adjustable DBs for the next weight. Finished out my 30 minutes of squat holds for the day with 3 minutes. I had already done 17 minutes earlier throughout the day.

3:00

Push Presses & Pull-ups Are Back

Feeling good. Still no shoulder aggravation from doing more things with it.

Warm-up

CS Activation (at home)
5:00 Bottom Squat Hold
Push-ups
Arm Circles
Shoulder Stretching
10×45# Shoulder Press

Strength

Push Presses

5×95#
5×135#
5×145#
2x5x145#
5×160#

Timing was off and I’m not used to receiving the bar again for the next rep. Little shaky, but good to be doing them again.

OLY

E15S 7:00

145# C&J

Didn’t want to push the weight and it was a good choice. Each rep was quick and felt solid.

Conditioning

10:00 AMRAP
2-4-6-8…

Russian KBS (71#)
Box Overs (24″)
Burpees

Finished the round of 14 plus 16 swings and 1 box jump.

Walked a lap around the parking lot and then did a 5:00 squat hold. Tried pull-ups for the first time and got 3 sets of 5 strict with no issues. Did another 3:00 squat hold and then CS Recovery when I got home.

A Little More

Shoulder still feels good after getting a little heavy yesterday. Knocked out CS Activation before hitting the 9am class.

Warm-up

4:00 Bottom Squat Hold
Leg Swings
Hurdlers

Strength

7×1 Back Squat @ 90+%

10×45#
5×135#
3×225#
3×255#
2×295#
1×315#
1×320#
1×325#
1×330#
1×335#
1×340#
1×350# (PR match)

I was smoking every single up until the last one was a struggle. Almost got stuck in the middle. Really happy with it on the 7th rep though. Just over 2 months ago I missed 340 after going 305-315-325-335.

Accessory

RDLs

2x5x225#
5×235#
5×245#
5×250#

Used lifting straps. Started to cut off circulation in my thumb on the last set. Need to watch out for that.

Conditioning

10:00 AMRAP

30s Handstand Hold
20 Air Squats

First time doing holds and they felt good. Could feel over extension about half way through, so I tried to get my hands closer to the wall. Finished 8 full rounds plus a handstand hold.

Did a 6:00 squat hold and then CS Recovery at home.

Shallow Dip

Went out and walked 9 holes of golf for the first time this year. I have plenty of swing issues but didn’t have any issue with the shoulder.

My legs feel fine from the squats, but I think the triples yesterday made my abs sore. Tell me you don’t work your core when you squat. 😉 I noticed I’ve been getting tired this week too. I think Smolov is hitting my CNS hard! Did a little work at night in the garage with Kevin.

Warm-up

4:00 Bottom Squat Hold
CS Activation
5×50 Band Pulls (red)
3 Rounds
- 20 GHD Sit-ups (to parallel)
- 20 Hip Extensions
15# Snatches & Snatch Presses
45# Clean Positions and Push Jerks

Today is the eighth day in a row getting 30 minutes in the bottom squat hold position. This was the first time doing a snatch in close to 2 months. Felt good. I was also able to snatch press the training bar from behind my head for the first time without pain! Last week I couldn’t do it with a PVC pipe.

Power Clean & Jerk

2×95#
2×115#
2×125#
2×135#
2×145#
2×155#
2×165#
2×175#
2×185#

I haven’t done jerks in about 2 months either. Felt good, so kept going. I focused on as little dip as possible in the jerks. They were the fastest I’ve ever done and felt better than ever. Maybe I should take a long rest more often!

Seated Good Mornings

5×135#
5×145#
5×155#
5×165#
5×175#
5×185#

Felt solid and stable doing them. Everything is getting stronger from all of the squatting!

Did a 6:00 squat hold at the end and called it quits. Pretty light workout on the day, but needed after the heavy squatting yesterday and the 2 hour session. I won’t get much Smolov in over the next week because I’m heading down to Cincinnati on Thursday to watch the Central East Regional and won’t be back until Sunday night. Body could probably use the rest though.

Building the Body

Was nice to have a rest day yesterday. I got a massage that made me exhausted the rest of the day. I did manage to get in 5 bottom squats holds of 6:00 for my half hour on the day even though I debated resting from them too. Excited to finish out week 1 of Smolov programming.

Out in the garage just after 10 and started with CS Activation.

Warm-up

3 Rounds

50 DU
1:00 Squat Hold

Back Squats

10×45#
5×135#
5×205#
3×235#
3×265#
10x3x290#

I rested about 2:30 between the 10 sets and it wasn’t really that bad. I was expecting much worse. Did a 5:00 squat hold right after. Up 10# for the next week of Smolov lifts.

Time for some bodybuilding!!

7 Rounds
* Keep moving, no real rest

10 Incline DB Bench Press (20-25-30-35-40-45-50)
8/8 Kroc Rows (3×53# KB, 4×70# KB)

4 Rounds

10 Incline Flyes (15-15-20-25)
10 Band Pulldowns (like pull-up motion, green, kneeling)
Rest 1:00

4 Rounds

12 Skull Crushers (45#)
12 Barbell Curls (45#)
Rest 1:00

3 Rounds

MAX Ring Dips (Strict, then kipping)
MAX C2D Push-ups
MAX Speed Band Curls (red)
2:00 Squat Hold

I haven’t felt an arm pump like that in ages.

Call an Ambulance

I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.

Warm-up

300 DU
5:00 Bottom Squat Hold

Set a new record with 3:59 for the double unders.

OLY

Muscle Cleans

3×95#
3×115#
3×135#

Rested about a minute between each set.

Cleans (blocks at knee)

2×135#
2×155#
2×175#
2×195#
2×205#
2x2x215#
2×225#

Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!

Strength

Back Squats

5×225#
3×255#
7x5x270#

Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.

10 Rounds NFT

10 Incline DB Bench Press (20# DBs)
10 GHD Sit-ups

The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.

4 Rounds

50 Bicep Band Speed Curls
60s Squat hold

I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.

Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.

Heart for Squats

My calves are a little sore from those 200 box jumps. Didn’t realize my hamstrings were sore until trying to do zombie kicks. No new issue with the shoulder after working it so far.

Warm-up

20 Air Squats
20 Zombie Kicks
Wrist Stretch
10/10 Hurdlers (Forward, backward)

Strength

7×2 Front Squat @ 80+%

10×45#
5×135#
3×205#
3×235#
2×255#
2×265#
2×275#
2×280#
2×285#
2×290#
2×295#

Yeah! When I did the 60 Day Lifting Challenge I could never get 280# for 2 reps and now I’m flying past it.

Conditioning

20:00 EMOM

4 Kip Swings (Hollow/Arch)
8 Push-ups
12 Air Squats

It was a “Make Your Own Cindy” workout. I figured I’d go with the 4-8-12 rep scheme for the push-ups and it worked. I did every set unbroken and didn’t start to fatigue until the last few sets when I was speeding up to get in more reps. This was my first time hanging from the bar in over a month so I didn’t want to get right into pull-ups. No issue with the swings, so that was good. I finished exactly 25 rounds, which would be all the reps for “Murph” if I had been doing actual pull-ups. My air squats were slow and controlled to keep good positioning, so I could definitely speed those up to make up for lost time doing pull-ups instead of just the swings.

Did a 5 and 4 minute squat hold before leaving the gym, then 6 and 5 when I got home. Cutting it short to 20 minutes today due to the 300 air squats.

Get Outside

My adductors have been sore since Sunday when I did a bunch of snatch deadlift work and back squats. Calves feeling it a bit today from the 200 box jumps. Did CS Activation before heading to 9am.

Warm-up

2:00 Bottom Squat Hold
Stretching

Strength

Shoulder Press

10×45#
3x10x65#
2x10x85#

Really light, but 85# got heavy. Felt fine on the shoulder.

12:00 EMOM

Odds: 5 Pendlay Rows (185#)
Evens: 10 RDLs (185#)

I did a round with 135# warming up.

Conditioning

5-4-3-2-1 Run rectangle (~135m)
2-4-6-8-10 Squat Cleans (165#)

I started dying on the round of 6 cleans. Finished in 16:50.

Couple more squat holds of 3 and 5 minutes. Some butterfly hip stretching, 2x :30 of shoulder box stretch. Did CS Recovery when I got home.