2016 – Page 14 – Nick Momrik's Fitness Logs

Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.

Warm-up

Crossover Symmetry Activation
Snatch Warm-up Complex
3 muscle snatch + 3 OHS + 3 Snatch Press
- 45#
- 75#
- 95#

Weightlifting

23:00 Snatch EMOM

2 Sets 2×115#
3 Sets 1×135#
4 Sets 1×145#
5 Sets 1×155#
6 Sets 1×165#
2 Sets 1×175#
1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.

Conditioning

4 Rounds

20 Deadlifts (115#)
400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

100m Sled Drag Backwards (double handle, 95#)
100m OH plate Carry (45#)
100m Farmer’s Carry (25# bumper plates)
100m Sled Drag Backwards (double handle, 95#)
100m Sandbag Carry (60#)
100m Farmer’s Carry (25# bumper plates)
100m OH plate Carry (45#)
100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.

Too Hot

Went out to the garage in the morning and warmed up with Crossover Symmetry Activation.

Shoulder Press

E3M – 3s Pause at the bottom before each rep

10×45#
5×75#
5×95#
5×115#
4 sets of 5×125#

Loosely based the numbers off Prilepin’s Chart.

Walked 18 holes on the golf course and it was miserably hot out there. Took too much out of me so no gym time in the evening. Will workout tomorrow instead of resting.

400 & 200

Played 18 at a nice course yesterday, so rode a cart. Was tired so stuck with the planned rest day. Got my lazy ass moving this morning and went to the track for a few tests to get my BTWB Fitness Level back up to near where it should be.

Running

400m Jog (2:42.8)
3:00 Rest
400m Run (1:08.3)
400m Walk (7:11.1)
400m Run (1:04.3)
600m Walk (10:08)
200m Run (0:29.9)
400m Walk (6:57.9)
800m Jog (6:19.6)

Was disappointed with that first 400, but redeemed myself in the second, getting a PR by over 2 seconds (previously 1:07). When I was coming down the stretch I actually didn’t think I was faster, so it was a pleasant surprise to see the split after crossing the line. The 200 was a PR by a tenth of a second. Should be able to do better when not done after a couple of 400 meter sprints. Having to reach over to start and stop my watch slows things down too, but close enough.

Went to the driving range in the afternoon and figured out a big swing problem. Hopefully it translates over to the golf course.

Got to the gym around 5.

Warm-up

Bottom Squat Hold
10 Reverse Hypers (210#)
10 Back Squat (45#)
10 Reverse Hypers (210#)
6 Back Squats (135#)
10 Reverse Hypers (210#)
3 Back Squats (185#)

Strength

Back Squats – E3M

3×225#
3×265#
3×305#
3×320#
3×335#

Prescribed % was 60-70-80-85-90. The 320# was a little rough and I had in my notes to go to 340# after, which seemed like a big jump, so I pulled it back to 335#. Actually if I had done 322.5 to be correct the jump wouldn’t have been as bad. haha! I might have been able to get out the prescribed 342# for a triple, but nothing wrong with solid makes. Still getting used to the weight and would rather keep my back safe. Marathon not sprint.

Midline / Accessory

6 Sets

10 Weighted GHD Sit-ups (20#)
6/6 Landmine Rows (37kg)

Might be time to try out 25# on the GHD sit-ups. The landmines felt good too at about 81.5 pounds, which is the heaviest I’ve tried.

Conditioning

400m Sled Drag (115#)
400m Sled Drag (backwards, 115#)

Forgot to start my watch until about 125m in. My hips were burning before the first 400 was done.

Cleans, Jerks, Pulls, and Carries

Feeling pretty lazy on this holiday. Went to the gym at 2 though.

Warm-up

Crossover Symmetry Activation
Clean & Jerk
- 5×45#
- 5×95#
- 2×135#

Partner Clean & Jerks

30 x 135# (sets of 5)
24 x 155# (sets of 4)
18 x 185# (sets of 3)
12 x 225# (sets of 2)
6 x 245# (sets of 1)

Got this idea from the Team Series workout this last year, but there is no big rest waiting for a pair of women to do their reps. Each partner has to do the assigned number of reps before switching, which is 3 sets per person at each weight. For example, Bryan did 5 reps with 135, I did 5, and then we repeated 2 more times. Same with with sets of 4 on the 155# bar and so on.

Took us 13:57 to finish. Went better than expected. I was able to power clean and push jerk every rep, even the 245# after everything else, which I wasn’t sure would happen. The doubles with 225# were the hardest part. The sets with 135# were touch-n-go and then singles with every other bar.

Move Stuff

5 Rounds

50′ Rope sled pull (160#)
50′ Rope sled pull (160#)
200m Barbell Carry (135#)

2 Rounds

50′ Rope sled pull (160#)
50′ Rope sled pull (160#)
200m Sandbag Carry (60#)

That barbell carry was much worse than I expected. I did the first and fifth rounds without stopping but stopped for a short rest in the middle 3 rounds. It wasn’t my legs that were an issue though, it was my upper back and shoulder muscles from the pressure of the bar. I hugged the sandbag on my chest when carrying it. Took a little break after each round of everything; wasn’t concerned about doing it for time.

Cruisin’

Woke up with tired legs from playing a bunch of Slammo/Spikeball last night.

Warm-up: 3 Rounds

10 PVC Pass-thrus
80′ Bear Crawl
10 Walking Lunges

Conditioning

800m Run
40 Push-ups
20 C&J (95#)
400m Run
20 C&J (95#)
40 Push-ups
800m Run

Took exactly 16:00. I went 15-10-8-7 on the first round of push-ups, 10-5-5 on both sets of clean and jerks, and 4×10 on the last round of push-ups, with the final 10 being very slow. Was mostly on cruise control.

Midline

6 Rounds (Tabata)

20s Hollow Rocks
10s Rest
20s Side Plank (R)
10s Rest
20s Side Plank (L)
10s Rest

I think I was able to get 18 hollow rocks each time, but they started to burn after 3 sets. Side planks were no issue.

2:00 AMRAP

Air Squats

Pretty steady pace of 10 reps every 15 seconds. Finished with 81, which is not very good by BTWB rankings.

Felt like doing something in the evening so I tested out this week’s shoulder press strength work for Intuition. Warmed up with Crossover Symmetry Activation.

Shoulder Press – E3M

9×45#
6×75#
3×95#
3×105#
3×125#
3×145#
3×155#
3×162.5#

Pretty close on the rounding of 60-70-80-85-90% based off a 180 pound estimated max. I paused for a second on my chest with 125-145-155 and maybe even 105 (can’t remember), effectively making each rep a first rep. Caused the final set to be harder than it should have been, considering I did 3×170 earlier this year.

Go Fast

Walked 18 holes yesterday and enjoyed the rest day. In to the gym before the 10am class. Had to get some shit done before leaving town to golf.

Pause Back Squats – E3M

10×45#
8×135#
6×185#
3×225#
3×255#
3×275#
3×295#
3×305#

Short one second pause in the hole. Felt really good.

Rowing Sprint

250m Row

The fitness level on BTWB dropped off a good time and started using an interval 250m, which was a really low ranking. I usually do pretty well when I go for a hard row after lifting and today was no exception. I used the sprint rowing start and nearly set a 100m PR in the process. My goal was a sub 1:19/500m pace to beat my 0:39.7 best. Smoked it with a 38.3!! Didn’t expect that. It was less than a year ago when I set a goal of breaking 40 seconds for the first time.

Accessory

I wanted to do some kind of pressing and hadn’t benched in a long time so went by Prilepin’s Chart and combined with the rows.

10 Bench Press (45#)
5 Bench Press (135#)
4/4 Landmine Rows (45#)
5 Bench Press (165#)
4/4 Landmine Rows (60#)
5 Sets
- 5 Bench Press (185#)
- 4/4 Landmine Rows (75#)

Could have gone heavier on the landmine rows. Bench was easy but was enough and based on the chart anyway.

No feels in my left shoulder. 👍🏻 Going to stay away from gymnastics work on the bar for a couple more weeks and then hopefully I should be good to go with all movements again.

Dubbin’

3:00 AMRAP – Double Unders

I planned on 2:00 but was missing so much I went an extra minute. Only got 215 reps compared to 187 I’ve done in 2:00. Horrible.

Splinters

I planned to go to the track this morning for a little work, but my knees didn’t feel good when I woke up and for a few hours after. They were fine by the time I went to the gym around 4:30.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Snatch warmup (3 Muscle Snatch + 3 OHS + 3 Snatch Press)
- 3x20kg
- 3x30kg
Snatch
- 3x40kg
- 3x50kg
- 3x60kg

The 3 sets of snatches were to a full squat and all touch-n-go.

Weightlifting

E30S 15:00

Squat Snatch (70kg)

💯% for the 30 reps. Felt solid.

Accessory / Conditioning

5 Sets

2x 50′ Rope Sled Pull (160#)
100′ Sled Drag backwards with handles (205#)
2x 50′ Rope Sled Pull (160#)
100′ Sled Drag backwards with handles (205#)

Went a little lighter than the other day on the rope pulls and stood up with a solid forward lean almost all the way to parallel. Liked it much better that way. Since the rope is only 50 feet long I walked out the length and did another, before walking back to drag the sled. Then I did both to get back to the starting point. Rested between each cycle like that.

Under Tension

Out in the garage this morning to squat before golf. Also wanted to test out the percentages before classes made their attempts.

Pause Back Squats

3 seconds in the hole

6×45#
6×135#
3×185#
3×225#
3×245#
3×265#
3×285#
3×295#

We had 50-60-65-70-75% set after originally having the last 3 sets at 70-75-80. I made our picked percentages so added 10# more (78%) for a final attempt. Made it but that was definitely my limit for the day, so glad we didn’t go with 80%.

Those were some legit pauses, as far as timing if I do say so myself. 🙂 None of that bounce shit to get out of the hole either. 😉

Was a good warm-up before going golfing; walked 18 holes. Chiro appointment in the evening and then went over to the gym.

Warm-up

Bottom Squat Hold
Squat Clean
- 5×45#
- 5×115#

Conditioning

10-8-6-4-2

Squat Clean (135#)
Bar-facing Burpee

On April 18th I used 115# for this same thing and it took 5:25. I did break the 8 into 5-3 that day. Today I went unbroken every round with the heavier weight and finished in 5:13. Burpees slowed me down again.

50 GHD Sit-ups
2 mile Run
50 GHD Sit-ups

Not fun. I averaged about a 9:25 pace. Finished everything in 25:17. I was not feeling good afterwards. A lot of time out in the sun today since I got to the course early to hit some balls. Having McDonald’s about an hour before getting to the gym didn’t help either.

Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.

Warm-up

Crossover Symmetry Activation
Shoulder press (3s pause at the bottom)
- 6×45#
- 6×75#

Strength

E3M – 6 sets

3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

5x20kg
5×40
5×60
2×70
2×80
2×85
2×90
2×95
2×100
2×105
2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

Prowler Rope Pull (180#, 50′)
High Prowler Push (180#, 50′)
125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?

200m Farmer’s Carry (2×44# KB)
Rest while partner goes

Easy.

Hung. Over.

Late night, but in to the gym to get some work done. My quads are still extremely sore! My legs have given out several times walking today. I’m sure dancing at the wedding last night had nothing to do with it.

Warm-up

3 Sets

150′ Jog in gym
10 Sit-up to Staddle
5 Scap Pull-ups

Strength

5 Sets

6 Pendlay Rows (supinated, 135#)
6 Evil Wheels

Didn’t feel the rows in my left shoulder at all. Maybe that time away helped.

Conditioning

10:00 AMRAP

20 Squats (20# MB)
200m Run (20# MB)

I think I finished 5 rounds plus the squats, but it might have only been 4. Guessing 5 since the final run and next round of squats took me just under 1:45. Didn’t push it today since it was a late night. I cupped my arms under the medicine ball for my squats and held it on my shoulder during the run. Tried one round with the ball an my hip and it didn’t work as well. Ball never touched the ground for the entire 10 minutes.

4 Tabata Double Unders
4 Tabata HS Hold
4 Tabata Push-ups

No additional rest going to the next movement. I tripped up way too many times and only got 106 dubs. Push-ups were tough after the handstand holds. Did 20-16-12-11.

Midline

75 V-ups

Got talked into this one. Was really feeling it in my upper abs. Kept a single steady pace the whole way. First 25 at 1:00, 50 at 1:59, and finished at 2:55.