January 2017 – Page 2 – Nick Momrik's Fitness Logs

Load it Up

Feeling a little beat up after yesterday. In to the gym after my chiro appointment.

1 Snatch + 1 Hang Snatch + 1 TnG Snatch

Use straps and work up to a daily max.

2 sets 2×45#
2 sets 95
115
135
155
165
175
185 – missed final rep
190 – missed the hang snatch
185 – missed final rep

No issues getting it overhead, but I’m just forward enough that I lose it or I put so much into the bar that it crashes on me and I can’t stabilize. Wish I could figure out a fix.

1 Clean + 1 Front Squat + 2 Jerks

Work up to a daily max.

135#
185
215
235
255
265

Wasn’t expecting much out of this today and wasn’t sure how dropping the bar back into the rack position would feel. Really happy with the results.

Deadlift

Work up to a heavy 2×5.

5×132#
5×222
5×292
5×342
5×382
5×402

We had a mix of kilos and pounds on the bar. Silly. I haven’t pulled anything big in a really long time so was happy to be able to hit over 400.

Conditioning

3 Rounds

60 DU
15 American KBS (53#)
60 DU
5 Power Cleans (225#)

I would have never picked 225 on my own for this workout, but thought it was doable with power cleans being a strength for me. Got through the first 2 sets of dubs unbroken and finished round 1 at 3:11. Started missing double unders so the other 2 rounds slowed. I did start picking up the bar sooner after each power clean during rounds 2 and 3. I was spending a fair bit of time putting on a belt for the cleans, but I need to keep my back from acting up. The swings were like a rest period with the way I do a slight pause at the top. Finished in 10:23.

I’m feeling really good and “enjoying” this programming, even after only 7 workout days so far. My recovery after finishing a metcon is night and day compared to just 3 weeks ago when I could barely stand up without getting dizzy. #HybridAF

No WOD, No Way

I can really feel those Pendlay rows in my upper back and my hamstrings are a tiny bit sore. Excited not to see any metcon posted today. Well, at least until we got going and realize how hard the work was.

Bench Press

The program had 3×3 @ 85% and then 4 sets of 6-12 reps, picking a weight which will get you to failure.

10×45#
6×95
6×135
3×185
3×215
3x3x235
12×205
10×205
10×205
9×205

Talk about an epic bench session! The working heavy sets didn’t feel easy. Based on a max rep set from a bench program over a year ago I picked 205. Amazingly all 3 of us picked a perfect weight, hitting failure at 12 reps in the first set. I didn’t expect to get so many in the next 3 sets but it started to feel “easier.” Going to be sore for a couple of days.

DB Fly

3 x 10-15

3×15 (30# DBs)

My arms didn’t want to move after the bench press and it was rough just holding the dumbbells up.

Strict Ring Dip

4×8-12

I was able to get 3 sets of 12 and then hit the wall, only getting 8. Didn’t expect to make one full set though, so I’ll gladly take it.

Back Squat

Add 0-5-10 pounds over 75% depending on feel and do 3×5.

2x5x135#
5×205
5×245
5×275
3x5x295

Didn’t feel as fast as yesterday, but wasn’t in danger of missing anything.

Was expecting an easier session since they was no conditioning work, but it still took us about 90 minutes, rotating 3 guys through.

I got the new Nano 7 today and they are really nice. Wore them for the squats and they felt great.

Almost There

Hmm, for some reason, last Tuesday didn’t publish, but it’s up now. Software!

Needed the rest day yesterday, especially being hungover. Trying to figure out where to fit in the final week of thrusters, so I decided to get out in the garage first thing in the morning. Warmed up with 10×45# and got right into it.

Thruster Attack Week 10 Workout 1

3 Cycles

3 Rounds
- 20s Thrusters (80#)
- 10s Rest
30s Rest

Stuck to my sets of 9. Gross, but glad to have it over with. Felt a little rough as I was working until I finally got out of the house and grabbed lunch.

Met Bryan at the gym at 6.

1 Power Clean + 5 Strict Press

Up to a daily max.

The power clean is pretty pointless. This matched my 5RM strict press. Felt myself started to lean back so didn’t push it any heavier.

Snatch Pull

Working sets (5×3) @ 100-120% of max snatch.

3×45#
3×95
3×155
3×205
5x3x235

Moved up quick because there was so much to get done.

Back Squat

Add 0-5-10 pounds over last week.

6×135#
6×205
6×245
3x6x275

Felt really really good today. The first working set was the hardest one.

Pendlay Row

3x15x95#

A lot of reps, so I stayed on the light side. Haven’t done any of these in months.

Conditioning

Supposed to be “Diane,” but I scaled the handstand push-up reps to keep up the intensity.

21-15-9 Deadlift (225#)
16-10-6 HSPU

Deadlifts felt great, but I broke that first set at 14-7 to keep my heart rate down because I knew the HSPU would get me sooner or later. Went 9-6 on set 2 and then 9 unbroken on the end. The HSPU felt great in the first round, going 6-5-5, so I was going to try 5-5 again. Got 4 and had to come down. Finished 3-3 and then was also able to go 3-3 on the end. I was a little worried those scaled reps would even be too high, but it worked out well. I was shooting for something sub-6 and I was done in 5:31. Bryan set a huge PR and beat me by over a minute going Rx. I need to work on coming down quicker into the next rep because I use up too much arm strength controlling my descent.

Nope, that wasn’t enough, we still had more to do. It was a 400m run with 2 minutes of rest for 3 times, but no way we were going outside.

500m Row
2:30 Rest

My plan was to try to be somewhere 1:30-1:35. Worked for the first one at least. My times were 1:34, 1:39, and 1:41.5. Dead!

I think I earned these Cinnabon Delights. 🙂

Wake Up

Felt ok this morning, but maybe there wasn’t enough time yet for me to feel the effects of last night’s session. At the gym at 10 with the guys. I don’t remember the last time I was up and out of the house that early. I actually had to set my alarm to make sure I got up earlier than usual so I could eat something and be ready.

Snatch

Imagine that, another 3RM.

2x3x20kg
3×40
3×50
3×60
3×70
3×75
3×80
1×85, miss
miss, 3×85

Happy to have fought and made that final set. I’ll take it since 90+ is usually where my consistency with singles goes out the window. I think I’ve done a TnG triple with 165, but never tried multiple reps at much more than. PR ✅

Bench Press

Three working sets of doubles with 90%.

10×95#
6×135
4×165
2×185
2×215
2×235
2×245
2x2x255

Was feeling good and it’s been 18 months or so since I tried a max, so I went bumped it up on the last two sets. Got ’em, but barely.

Back Squat

Three working sets of 4 @ 80%.

4×185#
4×225
4×275
3x4x305

Not used to this, but felt better than I expected.

Conditioning

4 Rounds

10 OHS (95#)
100 DU
20 Russian KBS (70#)

I scaled back from the Rx 135#. Probably should have tried 115, but I’m fine with it. I incleaned the swings up from 53#. The dubs were by far the worst part. After hitting 60 unbroken in my second set of the first round I missed about 5 times to get the last 15-20. Each round I had way too many misses after 1 or 2 reps, which costs a lot of time. Overhead squats and swings were all unbroken. Finished in 11:52.

Will try to get in my final Tabata thruster day tomorrow, but we’ll see how I feel after going out tonight.

Triples

Upper body is still a little sore. Hit the gym at 5pm.

Clean & Jerk

Find a daily 3RM.

3×45#
3×95
3×135
3×165
3×195
3×225
3×245
3×260

Was content at 245# but Bryan wanted to go up, so I said couldn’t let him go alone. Cleans were fine the whole way. Jerks were a little wobbly. According to my BTWB history I’ve done 265 for a double, but don’t have any big triples. Had to be a pretty big PR.

Clean Pull

Supposed to be at a minimum 120% of max clean for 3×3. Haha, yeah right.

3×285#
3×305
3×320
3×330

Got up to over 115% on the last set, which is a lot more than I’ve ever used for clean pulls.

Split Jerk

Another 3RM for the day!

3×205#
3×235
3×265

I really don’t have any heavy records for doubles or triples that I can find, so I think this was a really big PR too. Called it quits before pushing too hard. I didn’t feel like I had much more, if any, left in me.

Conditioning

10 C&J (170#)
20 Burpees over the Bar (lateral)
30 Box Jump Overs (24″)

We completely read the programming wrong all week (Hybrid Performance writes their workouts really weird) and it was looking like some insane workout with 60 C&J, but Weston set us straight.

This was a quick one with no time to slow down. The clean and jerks went faster than I expected, doing all singles. I tried to keep up my pace on the burpees, but slowed for a few reps around 10. I gave in for some of the first half of the box jumps and was taking too much time to almost stand all the way up, and jump down facing the wrong way so I’d have to turn around. Got the quicker cycling side jumps going for the second half because I knew it would be over soon. Finished in 3:34.

Strict C2B Singles

I really need to get this sleep in order! Yesterday was a very needed rest day. Feeling those accessory movements from Tuesday in my upper body. Out in the garage around 3:30 and I broke the handle on the gas line so couldn’t heat it up. Brrrr! Actually it was 46° in there which isn’t horrible.

Warm-up

5:00 Ski Erg (1,078m)

Gymnastics Strength

E15S 10:00

1 Strict Chest-to-bar Chin-up

No issues with these. Wanted to get in some volume without fatiguing my muscles before thrusters. Got ready for thrusters with 10×45# and 5×75#

Thruster Attack Week 9 Workout 2

Every 1:45 – 5 Sets

15 Thrusters (95#)

Felt better than last week, but going on the 1:30 next week will add some discomfort. Two more workouts!

Bro!

Feeling a bit beat up today and originally planned a rest day, but switching it up to try to get on a schedule with Bryan.

Bench Press

10×45#
6×95
6×135
3×185
3×205
3×225
3x3x235

Working sets at 85%. Wasn’t sure how it would go. Definitely felt awkward with so much weight on the bar after not having done much benching in a long time. Spotters said it looked easy though.

Dumbbell Bench Press

15 reps with 40# DBs. Yep, only one set. That’s the heaviest we have at the gym.

Dumbbell Fly

15 – 20# DBs
2×15 – 30# DBs

Strict Ring Dips

3×12 – all unbroken!

Skull Crushers

12 – 20# DBs
12 – 30# DBs

Was not pretty with the 30s. Felt like we should have had a wall of mirrors at the gym for this session!

Conditioning

5-10-15-20

Push Press (95#)
T2B

Have I not done enough push presses and gymnastics since Saturday? Unbroken on the first 3 sets and was hoping I’d be able to do the 20 but no way; went 12-8. Went 5 and 10 unbroken with toes to bar, then 6-5-4, and 6-5 before I hit my wall and had to finish with singles. Finished in 5:01.

Hybrid WOD

Starting some Hybrid Performance Method programming with Bryan and Weston. Figured I’d jump in with them and give my routine some structure.

Power Clean + 5 Push Press

Big PR on the push press! I’ve done 198 for 5 and 205 for 6 before. In the 2nd or 3rd rep of the final set I could feel myself over-extending so I braced hard and kept much better positions to finish the set. Barely. I could feel my back tight on the left side for the rest of the workout, but not a painful tightness, which is good.

Snatch Pull

3×135#
3×185
2×205
2x1x225
2x1x235
1×245

Odd doing singles, but was able to go heavy. Didn’t use straps at all.

Back Squat

6×135#
6×205
6×235
3x6x265

The working sets were at 70%, which felt good.

Conditioning

3 Rounds

15 Wall Balls (20#, 10′)
5 Muscle-ups
15 Hang Power Cleans (135#)

Scaled down the wall balls from 25# since we don’t have that. Tried slam balls but the ones we have for that weight don’t bounce off the wall at all. Was not going RX+ with 30#. I also dropped the muscle-ups down from 7 to keep intensity up and be closer to Bryan’s time.

I went 3-2 on each set of muscle-ups and 6-5-4 on the cleans. Finished in 9:24 about 30 seconds behind Bryan so scaling was the right thing to do. I really need to start pushing sets more instead of playing so safe all the time. Should have gone unbroken on the first set of muscle-ups and tried to do the cleans in 2 sets each time.

Update: None of us realized the cleans were 135/195#, probably because we are so used to seeing 135/95 our eyes didn’t pick up the difference. Looking at the other days for the week it seems these metcons are programming for Regional level athletes, which is definitely not us. Will be scaling back a lot or just sticking to the women’s weights. Using 70% of the assigned men’s Rx seems appropriate.

“Danny”

Didn’t eat the breakfast I wanted to and it hurt me in today’s workout. Went in at 11:30 and we had a big group today, like old times! Everyone was kind of doing different things to get going. I warmed up with a little bottom squat hold and 10 empty bar thrusters.

Thruster Attack Week 9 Workout 1

3 Cycles
- 3 Rounds
  - 20s Thrusters(75#)
  - 10s Rest
- 30s Rest

Yuck! Still stuck to all sets of 9. Was really feeling this one during the long break before we started the workout.

Conditioning

“Danny” – 20:00 AMRAP

30 Box Jumps (24″)
20 Push Press (115#)
30 Pull-ups

I did step-ups right from the start. First round I did 8 and then 7 leading with each leg but the rest of the way I switched legs every 5 reps. Push press felt good even after the thrusters, probably due to all of the thrusters building up my strength endurance. Was able to go 11-9 each round. I did all sets of 5 on the pull-ups. My biggest issue was lungs in this one. Taking longer breaks than I should have needed. Made it through 3 rounds, the step-ups, and 16 (11-5) of the push presses.

Open & Close

I was tired yesterday so took a complete rest day instead of hopping on the Air Dyne for active recovery. Planned to go to the 10am class this morning but didn’t wake up until 9:10. Procrastinated most of the day, but got out in the garage after 5pm. At least all that waiting with the heat on let the garage get up to 55°.

Warm-up

5:00 Ski Erg (1,057m)

Gymnastics

10:00 EMOM (alt)

7 Strict Ring Dips
12 Pistols

No issues on either. Did 10×45# and 5×135 deadlifts to get ready for the metcon.

Conditioning

Found this one in the Fitness Level Workouts on BTWB when looking for something to do with toes to bars.

5 Rounds

15 DL (185#)
15 T2B

My goal was some bigger sets on the toes to bars today and the hopefully hang on. I went 8-7 on every set of deadlifts, with too much rest in between sets. Wore the belt. I was able to stick with 8-7 T2B for 3 rounds. At that point I was hoping to switch to 3×5. Well, I made it through one 5, then hit the wall after 4. All the rest singles in that set and for the entire final set. Finished in 11:36.

Tried something new and learned some lessons about what I can do. Doesn’t help that these were two very similar hinging movements on the hips, which I use a lot on my T2B.