August 2016 – Page 2 – Nick Momrik's Fitness Logs

Surging

My feet were kind of sore when I woke up and did feel weird last night walking around the house. Out for a run first thing in the morning before the heat hit.

Aerobic Capacity – Aerobic Threshold

30:00 easy aerobic run
- 10x20s fast surges

I did the first surge at 1:40 and then every 3 minutes after. Felt easy so I think I paced it correctly. Was right around a 9:30-10:00 mile pace when not surging. Went a total of 3.14 miles.

Played 18 holes today but rode because of how my feet were feeling. Did a 20 minute ROMWOD at night.

Still Setting Annie PRs

Walked 18 holes of golf today and then got to the gym by 6pm. Warmed up with Crossover Symmetry Activation.

2 Snatch Push Press + 2 OHS

There was a 3 second pause in the bottom of each squat. Might be the most I’ve dropped down to my back with the push presses at 185. I started dropping the overhead squats to the ground with 145 I think because of the time overhead I didn’t want to try it. I put on my belt with 145 or 155 and the rest of those sets. The squats felt good and stable; no risk of dropping any reps.

Tall Power Snatch + OHS

5×45#
5×75
5×105
3×115
3×125
3×135
3×145

Final rep may not have been a power. Previously a squat triple with 145 was a struggle and these are powers plus an overhead squat after standing up. Wore straps starting with 105. So many OHS on this day of the program. Seems to be paying off with overhead stability though.

“Annie”

50-40-30-20-10

DU
Sit-ups (anchored)

Michelle challenged me after she got a 5:48 today. Hadn’t done this one since March so went for it. Couldn’t believe how easy it felt spinning the dubs after using the Zeus rope a few times. Missed once after 9 reps in the set of 20 from lack of concentration, but still managed a 6 second PR with a 5:53. The sit-ups are much easier after all of the GHD work I’ve been doing. I think I could even push the pace more on them. Crazy to think I’m still able to PR this workout after almost 5 years and all the times I’ve done it. Also happy to be able to when I should be out of conditioning shape.

Snatch Deadlifts

5×185#
5×200
5×210
2x5x220

Had a 3 second pause above the knee on the descents. Wore straps for all sets. Heavy with the pauses!

Did Crossover Symmetry Iron Scap before leaving the gym and will do a 19 minute ROMWOD tonight.

Glowing

Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.

Aerobic Capacity – Lactate Threshold

4 Sets

700m (3:18 target)
1:15 Rest
300m (1:17 target)
3:00 Rest

Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:

3:09.1 – 1:12.4
3:13.7 – 1:16.5
3:14.8 – 1:15.7
3:14.3 – 1:13.5

Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.

Shoulder Press

5×45#
5×75
5×95
10×125
8×135
6×145
5×152.5

Put on the belt for the last two sets. Makes a world of difference for me keeping tight.

Back Squat

5×45#
5×135
5×185
3×225
2×265
1×285
1×305
AMRAP 325

I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.

Tall Clean

2×45#
2×95
2×135
2×165
2×185
2×195
2×205
2×215
2×225

Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.

Clean Lift Off

4×285#
4×305
2x4x315

Belt and straps for all sets.

Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.

Rep After Rep

Up early again for day 2 of the Club Championship. Ended up playing my best Sawmill round ever. Late trip to the gym at 6:30pm.

Back Squats

Pause 5 seconds in the bottom on the first rep of each set.

6×45#
6×135
2×205
2×245
6x2x265

Used the clock and went every 2 minutes. No belt but work knee sleeves the entire workout. Felt even easier than last week.

Snatch Balance + OHS

Pause 3 seconds in the bottom of every rep.

3+1 @ 45#
3+1 @ 75
3+1 @ 95
3+1 @ 125
3+1 @ 135
3+1 @ 145
2+1 @ 155
2+1 @ 165
1+AMRAP 125

My hands were really up against the sleeves of the bar so I stopped at 10 OHS in the AMRAP. Felt more comfortable this week with the snatch balances and getting more confident bringing the bar down to my back for multiple reps. Some of the pauses were probably a fast 3 seconds in the AMRAP.

Snatch

3×45#
3×95
3×115
3×135
2×135
3×145
2×145
3×155
2×155
2x2x165
1×165
5x1x175

A 3 second lift off on all reps. No chalk and no straps today. Was sticking the catch a lot, especially with 175. I can only remember one or two reps with 155-165 that I had to adjust the bar position in the squat before standing up. Could break up the 5 reps at each of the working weights however I wanted. Happy with being able to push some sets and not struggle.

Clean & Jerk

2×45#
2×135
2×155
3×170
3×185
3×200
3×215
3×225

Again with the 3 second lift off on all reps in addition to a 3 second pause in the split. Towards the end I wasn’t able to get the complete pause in the split so I held the bar overhead in recovery instead. My goal was to not break up any weight in multiple sets and goal accomplished.

So many reps! My hands take a beating with those tempo lift offs. I’m definitely getting a lot of time with the bar overhead.

Looking forward to a rest day tomorrow. No lifting, no running, and no other exercise. A bunch of golfing planned though.

Will get in a 20 min ROMWOD tonight.

5 At A Time

Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.

Hang Power Clean + Front Squat

5×45#
3×95
3×135
5×160
5×170
5×185
5×200
5×210

All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!

Clean Deadlifts

2×225#
2×255
2×275
3x5x285
AMRAP 285

Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.

Pause Split Jerks

Pause in dip for 2 seconds and pause in split for 2 seconds.

2×45#
2×95
2×135
2×175
2×185
2×195
3x2x205

I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.

Accessory

28:00 alternating EMOM

6 Strict Chin-ups
30s HS Hold
6 Strict Ring Dips
8/8 Barbell Side Bends (95#)

Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.

Will make time to get in a 20 min ROMWOD.

On

Yesterday I went to the local Runners to get fit for some new running shoes. Have always heard good things about them. They had me try out a brand I’d never heard of. Felt a little weird for a minute but they were pretty comfortable, so I figured why the hell not. The store has a 30 day return/exchange policy so I had nothing to lose by trying them. The brand is Swiss and is called On.

Woke up later than usual so headed straight to the track without eating anything. Got started a little after 9:30. I wanted to get in my run before it got too hot out.

Aerobic Capacity – Aerobic Threshold

25:00 easy aerobic run (no assigned pace)
5:00 rest
6x
- 60m sprint
- 1:00 rest

I went out on the sidewalks from the high school and did 2.55 miles (full log on RunKeeper). Slowly increased my pace over the course of the run. Hard to time myself on the sprints, but was coming up with mid to low 9 seconds. I could beat Usain Bolt with a 40 meter head start. Pretty easy workout today.

The shoes felt odd for the first few minutes but after I settled in to the run I didn’t even notice them.

Will get in the 25 minute ROMWOD at some point today.

The One I Can Win

Out in the garage at about 10am for an accessory session.

E2M – 6 Sets

2 Strict C2B Pull-ups
4 Strict Pull-ups
10 Weighted GHD Sit-ups (20#)

The pull-ups were harder than I expected. Doing my best to keep all of these strict reps with a hollow body. No issue on the GHDs.

E3M – 6 Sets

10/10 Landmine Rows (80#)
30 Shoulder Taps (feet on jerk blocks)

Push Press

Pause 2 seconds in the dip and 2 seconds overhead.

5×45#
5×95
2×125
2×150
2×165
2x5x180
AMRAP 192.5

Used the assigned percentages. The AMRAP to finish was a nice twist. I got 6 reps, but couldn’t press out the 7th. The dip pauses really start to add up.

Back Squat

6×45#
6×135
2×205
2×245
2×275
3x5x295
AMRAP 295

Was a little worried with this volume since I had been off squatting. Really happy to get 10 solid reps in the last set.

Hang Snatch

Pause 2 seconds in the hang above knee and 2 more seconds in the OHS. End at no more than 80% of max snatch.

2×45#
2×75
2×95
2×115
2×135
2×155
2×165
1×175

I put on the straps for the last 3 sets, maybe it was even 4. Went miss, make, miss with 175#.

Part of the CrossFit class was programmed to do 50 burpees. It’s about the only workout I can beat one of my friends, Michelle, at. She was asking about my previous time, but was still unable to beat it. To be fair they just got done doing “Fran,” but it’s not something that affects her engine and she hadn’t been able to beat me last time fresh. I was in the middle of my squats when the 4:30 class did it, but was at a good time to jump in with the 5:30 class.

Conditioning

50 Burpees

Managed 2:16 for a PR by 2 seconds. Still have the 👑! I could improve if I can hold on to my speed burpees a little longer to start and if I could not fall of as much on pace during the middle. Beginning and end are pretty solid though, being able to get in a bunch of speed burpees to finish up.

Took a little rest before finishing up my lifting.

Snatch Lift Off

5×215#
3x5x235

Wore lifting straps for all sets.

20 minute ROMWOD at night.

Thumping

Was planning to beat the heat and lift before golfing so I woke up early. Wasn’t feeling it though so I got in a 21 minute ROMWOD instead. Walked 18 holes and it was a sticky one today. Was already getting one of my headaches on the 14th hole. Ate, relaxed, and took a long cold shower before getting to the gym at 5:30, still with the head pounding. Started with Crossover Symmetry Activation.

Snatch Push Press + 3 OHS

Three second pause in bottom of each squat.

Went 10 pounds heavier than last week and was much more stable overhead.

Tall Power Snatch + OHS

3×45#
3×75
3×95
3×105
3×115
3×125
3×135

Started using straps with 95#. By the end of the first week my hands felt raw. Not going to let that happen this week. I remember a triple with 145 being a struggle in the squat and this was pretty easy for powers.

Snatch Deadlifts

Three second pause above knee on descent.

5×185#
5×205
2x5x215

Used straps for all sets, but still uncomfortable on my thumbs.

Bench Press

5×45#
5×95
5×125
5×155
5×185
5×205
5×225

Been wanting to get in a bench session for a weeks since my last heavy session fell off on BTWB and I haven’t benched 200+ since January. Since today was pretty light and low volume it seemed like a good day for it. Felt much heavier than it should have, being 15# below my best set of 5.

Finished with Crossover Symmetry Iron Scap.

Hitting the Threshold

My feet were actually feeling a little sore this morning and my hands feel some too. Headed to the track by 10am to beat the heat.

Warm-up

400m Jog
400m Walk
2:00 Rest

Aerobic Capacity – Lactate Threshold

3 Rounds

500m Run (target – 1:52)
Rest 1:15
400m Run (target – 1:29)
Rest 1:15
300m Run (target – 1:07)
Rest 4:00

The target pace for each distance was the same, at about 21-23 seconds per 100 meters. Felt good in the first round but could tell it was going to get rough. Round two was ok but definitely getting tougher. I was out of gas for round 3 and couldn’t hit any of the targets. Think I hit my threshold? My splits were:

1:49.2, 1:26.3, and 1:03.7
1:51.3, 1:27.9, and 1:05.8
1:59.3, 1:35.5, and 1:11.3

Sat down for 2 minutes and then walked a 400.

Sort of a “rest” day so I’ll do the long 45 min ROMWOD later today.

Vaughn Week 2

Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.

Shoulder Press

5×45#
5×95
10×115
10×125
8×135
6×145

Wasn’t a cake walk, but I made all of the assigned percentages and reps today.

Front Squat

10×45#
4×135
2×185
2×225
2×245
4x5x265

Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.

Tall Clean

3×45#
3×95
3×135
3×155
3×175
3×195
3×205
3×215

Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.

Clean Lift Off

5×275#
2x5x295
5×305

Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.

Skill

8 Rounds (Reverse Tabata)

10s Zeus DU
20s Rest

Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha

Knocked out a 20 minute ROMWOD in the evening.