September 2015 – Page 2 – Nick Momrik's Fitness Logs

Switch it Up

Handed the reins over to Michelle for a different programming perspective. Woke up with a little headache and never really went away. Didn’t do much specific warm-up other than bottom squat hold and some shoulder stretching.

Midline

45s on / 15s Rest

V-up
Leg Lift
Opposite Superman
Boat
K2E
Suitcase Crunch
Oblique Crunch

Old school core work. Got really tough at the end.

Conditioning

7:00 AMRAP
- 25 Clean & Over Shoulder Toss (20# Slam ball)
- 25 Plyo Lunges
- 40′ Partner Wheel Barrow
1:00 Rest
7:00 AMRAP
- 50 Jump Rope
- 25 Ring Mountain Climbers
- 200m Sled Drag (70#)
1:00 Rest
7:00 AMRAP
- 200m Sandbag Run
- 1 Legless Rope Climb
- 5 Tire Flips

Got through 2 rounds + 50 reps, 2 rounds + 50 jump rope singles, and 3 rounds.

It was supposed to be 50 mountain climbers but I messed up. Whoops! Trying to run with the sled was the toughest thing by far. Sandbag runs are never easy either though. Can’t remember the last time I’ve done a rope climb but did all 3 legless without any trouble.

Shuttle Runs

6x
- 25 yards down and back
2:00 Rest
3x
- 50 yards down and back

So 600 yards total. Again, not a good running performance for me.

Enough Decline?

Don’t seem to be feeling any effects from the long rowing session yesterday. In the garage before 1pm.

Warm-up

Crossover Symmetry Activation
Bar Hangs

OHS (55X1 Tempo)

2×45#
2×75#
2×95#
2×115#
2×135#
2×150#
2×165#
2×175#

Still able to make a 10# jump this week. My fingers really dig into my palms after holding the bar overhead that long, especially with the heavier weights. Close grip felt better today, probably from the hanging I did to warm-up. Wasn’t even close to my snatch grip width on the final set, so my mobility must be improving.

Accessory

5 Sets

12 Curls (Fat Gripz, 55#)
6/6 Single Leg RDL (135#)
15 Decline DB Bench Press (50#)
12 Back Extensions

After the fat curls it started to get hard to hold the bar through the Romanian deadlifts. I think it’s time to switch from the declined dumbbell bench press to something more challenging, especially after 4 weeks. Maybe I’ll go to inclines.

12k

Feeling good after yesterday. Got a good sleep in. Got to the gym around noon. Didn’t really need any kind of warm-up for this.

Row: Engine

6 Rounds

2000m Row
3:00 Rest

Stroke rates were in 2 waves of 19-20-21. I wrote my goals of 2:02-2:01-2:00-2:00-1:59-1:58 on the board before I started and stuck to them.

Never rowed even close to that much in one day before. I think I’ve done just a little over 8k. Wonder how I’ll feel tomorrow.

Wall Ballin’

We finally were able to get in our end of the year golf tournament yesterday. Long day on the course playing 27 holes. Was pretty exhausted last night and slept in this morning, so went to the 4:30 class.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Hold

Strength: Front Squats (22X0 Tempo)

6×45#
4×135#
2×185#
2×205#
2×225#
2×235#
2×245#
2×255#

Gymnastics

4 Sets

7 Ring Rows
1 Muscle-up
4 Ring Dips (strict, after MU)

Conditioning

4:00 AMRAP
- 5 Power Snatch (115#)
- 5 Burpees Over the Bar
- 10 Wall Balls (20#, 10′)
2:00 Rest
2:00 AMRAP
- Wall Balls (20#, 10′)

Went unbroken on all movements in the 4 minutes with touch-n-go snatches. Finished 3 rounds plus 2 more snatches. Glad I decided to go with 115 because 95 would have been too easy. Good challenge. Went with sets of 32 and 17 for the wall balls, with rep #50 in the air as time ran out, so only 49!

Wall Meet Face

Didn’t feel like a very good night of sleep again, probably something to do with the change it diet yesterday. Made it to the gym early to get in the first rowing session of the week before 9am. Didn’t have time for a warm-up though.

Row

500m
1:00 Rest

This is supposed to be a good estimation of 2k potential by adding up the row time plus another 10-15 seconds. With that in mind, I set an aggressive goal of 1:37. Made the first two intervals at 1:36.4 but hit the wall hard at the end of the 3rd, and then had nothing left in the 4th. Averaged a 1:38.7 which would still work out to a solid potential PR. Rank of 95 on BTWB for this workout so good shit.

Update: I actually forgot that I tried an increased drag factor. I can’t remember exactly what it was, but pretty sure it was something between 135-140. I’m sure that had something to do with how much I was destroyed by the end. Going to try sticking around 132-133 for this next phase and see how it goes.

My legs were smoked and I was out of it for the entire class. Tried to get in some solid work though.

Strength: 3 Shoulder Press + 3 Push Press

45#
65#
95#
105#
115#
125#
135#

Took it slow and easy.

Accessory

4 Sets

5 Good Mornings
5 Pendlay Rows (Supinated Grip)

Went with 115-135-155-155# for the good mornings and 135-155-165-175# for the rows.

Conditioning

5 Rounds

5 Curtis P (45#)
10 Wall Ball (14#, 10′)
75 Jump Rope

Scale city! My goal was to just move because I knew I didn’t have any intensity left in my tank. Yep, those are singles on the jump rope, which are not easy. Can’t keep a rhythm at fatigue. I had to break them up into a lot of sets after the first round. Went unbroken on the other two movements though and just tried to keep moving even though it was slow. Took me 14:34.

McFatty

Seemed like I was awake all night, but my sleep tracker says otherwise. Guess I just woke up several times. Yesterday I had decided with a buddy to get my diet back on track starting today, so I ate like shit yesterday to enjoy it. Jumped on the scale this morning. The FUCK? Over 208 pounds and I’d never hit 207 before. Time to get my shit together!

In for the 9am class and coached it too.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
10 Squat Jumps
10/10 Leg Swings (S-S, F-B)

Strength: Back Squat

10×45#
6×135#
3×205#
3×225#
3×245#
3×265#
3×285#
3×305#

Put on the belt for the last two sets. Not bad.

Conditioning

5:00 AMRAP

10 Russian KBS (70#)
10 KB Deadlifts (70#)

Got spicy on the low back. Really concentrated on keeping solid positions. Went through 7 rounds plus 10 swings. We took a solid rest before getting into the burpees since we had plenty of time.

6 Rounds

1:00 Burpees
1:00 Rest

Intervals with burpees! I was pissed at myself for only getting 19 in the first round, so stepped it up for the next 5. Ended up with 19-20-20-20-21-21 to get that average over 20 per.

Relaxing

Went out for a walk after work. Didn’t turn on RunKeeper, but it’s a route I’ve ran many times so was about 2.7 miles and took me about 45-50 minutes.

Team Series Week 1

Got in the final two workouts in the evening.

Warm-up

3×10 Reverse Hyper (210#)
Bottom Squat Holds
Shoulder Stretching

Team Series Event 1

Females complete:
- 100 double-unders, each
- 75-calorie row, total
- 50 dumbbell step-ups, total (30# DBs, 20″)
Then, males complete the same with (45# DBs, 24″)

I went unbroken on my dubs, pulled 40 cals at about 1,800 cal/hr, and we alternated in the step-ups with 8-10-7 each. Michelle and Jess finished at 11:11 and we were done at 18:34.

Team Series Event 3

42-30-18 (30:00 time cap)

Muscle-ups, with static deadlift hold
350-lb. partner deadlifts

* The 45-lb. barbell must be loaded with 135 lb. on one side and 170 lb. on the other side.

* Each person must complete a rep during each round

Jess and I paired up on the bar. Brian and I did 10 rounds on the muscle-ups, each doing a double, then Michelle or Jess would make an attempt if they wanted to. They didn’t get any muscle-ups so we finished with 40 reps well before the time cap.

Week 1 in the books. Next one in about a month. It’s been something different and fun to do these workouts.

Testing Twenty

Slept in this morning after getting up in the middle of the night to order my iPhone 6s. Headed to CFi just before noon.

Warm-up

Easy 3:00 on the Air Dyne for 61 calories.

Row

20:00 for max meters

In the first week test I was not happy with my performance of 5,150 meters at an average pace of 1:56.5 because in my recent 5k PR I averaged 1:53.8 in just under 19 minutes. World’s apart. In that first test I started out at a good pace but couldn’t hold and just kept drifting away.

Today I followed the plan set out in the program and set my target at a 1:54 average, knowing I shouldn’t have much of a problem beating it and getting near or under the pace I did for the 5k. Having to hold back in the first 10 minutes was tough but I trusted in the plan. If you notice the pace of the first 2:00 split is low that’s because of going hard for the first 10 strokes and then settling in around 1:57.

Between 5 and 6 minutes the average was right an 1:56.0, and I held exact there until around 9 minutes in, when it started to creep down. From there it kept getting lower each minute. When I passed 5,000 meters it wasn’t off a PR time by more than 5 seconds and I was just starting my kick going into the final stretch, so I could have easily beat it. Averaged a 1:53.6 or .7, depending on if you’re looking at the ending screen or the splits, to beat my goal pace. Total of 5,278 meters for a 128 meter jump over week 1. I think I could have done a better job from about 8 minutes left to 4 minutes left, which I’ll have to remember the next time I do a 5k test.

Happy with the progress and the things I’ve learned about the erg so far, but still a lot of room for improvement. Excited for the next phase.

I don’t know why I didn’t take my shirt off today. It got very uncomfortable after about 5 minutes when the sweat started pouring out.

Accessory

5 Sets

8/8 Single Leg RDL (115#)
15 Decline DB Bench (45# DBs)
5 Supinated Pendlay Rows (135-145-145-155-155#)

Gradually going up on the RDLs each week. My posterior chain felt a lot tighter when I was standing on my right leg. The bench was easy even at 15 reps. First time trying Pendlay Rows with the reverse grip; definitely a different feel to it.

Fat Curls

Legs are a little weak and traps are sore for sure. Headed to the garage around 5pm.

Warm-up

5:00 Ski Erg – 1,004 meters

Overhead Squats: 5-5-X-1 Tempo

2×45#
2×75#
2×95#
2×115#
2×135#
2×145#
2×155#
2×165#

Decided to switch up the reps and tempo this week since it was pretty rough with 155# for a triple at 33X3 last week. Started in with the grip again. Very rough with 45 and 75 in close near jerk grip. Can’t get the bar back in that position. Gets so much easier by the 4th set. Not fully out to the collars again with the last set. Didn’t kill my wrists either.

Accessory

5 Sets

12 Fat Gripz Barbell Curls (45-45-45-45-55#)
15 Weighted GHD Sit-ups (15# Slam Ball)

I don’t think I’ve use these blue babies since I bought them. Might as well try to give these curls a boost since I feel so weak with them. My upper abs were sore for days after the weighted GHDs last weeks so keep up with them but switched up the stimulus a bit with more reps at a lighter weight.

Done in less than an hour and didn’t rush through anything.

Team Series Event 2

More team series tonight.

Warm-up

3×8 Reverse Hyper (210#)
Bottom Squat Hold
5 Shoulder Press (45#)
5 C&J (95#)

Team Series Event 2

As FF and MM pairs, 20:00 AMRAP

30 C&J (females)
30 C&J (males)
30 C&J (females)
30 C&J (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.

Females use 95, 105, 125, 145, 155, 165#

Males use 135, 155, 185, 225, 245, 265#

We were flying through until Jess tweaked her back when the girls were 8 reps into 125#. She’s coming back from a pretty scary tweak so smart to stop before really getting hurt. So our score was a 128 with a tiebreak of 8:39. There was still 9:53 on the clock when we stopped. Bryan and I flew through those first two Graces in 1:41 and 1:51.

After making sure Jess was ok, Michelle, Bryan, and I continued on alternating sets of 5 with our 125# and 185# bars. Then I think Michelle went with 135#. We put ours up to 225# and I knocked out 5 singles. Have never tried that and really needed to think about what I was doing after the first rep or two, but continued doing power clean & push jerks. Got in one more rep after they did some.

Team of 3

The 3 of use decided to whip up a version of Event 1 to try out.

100 DU (each, going one at a time)
150 Row calories (total, doing 25 at a time)
105 Weighted Step-ups (total, 5 at a time with 30/45# DBs and 20/24″ box)

Took us 15:13 I think. Was a really good workout. Michelle started, getting 100 unbroken dubs for the first time, Bryan went next and got in a PR of 80-some unbroken during his hundy, then I went 3rd and got mine unbroken too. Kept the same order throughout.

Legs are going to feel tired tomorrow.