2018 – Page 17 – Nick Momrik's Fitness Logs

As Many Lunges

Went to the 4:30 class.

Warm-up

4 Sets

15 Air Squats
15 Supermans
25′ Bear Crawl

This was a lot of Supermans for a warm-up!

Front Squat

Supposed to be a 3 second pause at parallel on the first rep, which is hard for someone who bottoms out.

10×45#
6×95
4×135
2×165
2×185
10:00 EMOM
- 2×205

Squat is feeling pretty good.

Conditioning

4 Cycles

5:00
- 500m Row
- 400m Run
- AMRAP Front Rack Lunges (95#)
3:00 Rest

When I saw it posted online I was thinking 115# but I decided to go with 95# and was glad I did. Tried to keep a <= 1:55 pace on the rower and I’m sure I was slow on the run. I pulled up my knee pads after coming in from the run and had about 40 seconds each time for lunges. Didn’t use a rack and did 17-20-18-19 without ever dropping the bar. I hate running! I’ve done a lot of lunges in the last 2 weeks.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

8 Side Shuffles (5m)
20 Walking Lunge (25# DBs)
10 Alternating Kossacks

Cooldown

1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

Burpee Box Jumps (24″)
Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

10 Alternating Prone Thoracic Extension Rotation
5/5 Split Squat Rock Back (3s pause)
10 Alternating Dead Bug
5 Evil Wheels
10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

Almost Unbroken

Tiring rest day yesterday with 5 hours on the road to buy an old truck. Went to the gym at noon today.

Warm-up

800m Run
Shoulder Stretching
2×5 Thrusters (45#)
20 DU
5 Thrusters (95#)

Ashley was late so I ran some laps.

Conditioning

2 Rounds

50 DU
10 Thrusters (115#)
25 Sit-ups
50 DU
20 Wall Balls (30#, 10′)
25 Sit-ups

I missed one double under at 46 in the 2nd set of round 1 otherwise every movement was unbroken. The heavy wall balls were definitely the toughest to power through. Used the sit-ups to try to slow my breathing. Finished in 10:37.

Accessory / Midline

4 Sets

20 Hollow Rocks
10 Pendlay Rows (95#, supinated)
5/5 Turkish Get-ups (35#)
5 Evil Wheels

Maybe worse than the conditioning! Took 19-20 minutes to get through.

More Lunges

I spoke too soon yesterday. My legs started getting sore later on. Wonder if most of that is from the front squats though. Out in the garage today around noon.

Active Life – Hips

Warm-up

1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Squat Press Outs (25#, 3s pause)
5 Jump Squats (singles)

Workout – 4 Sets (2x each side)

10 Single Arm Front Squat (53#, 3s pause)
Max Distance Single Arm Farmer Carry (53#)

It sucks turning around every 5 meters in my garage. Went 170 meters with each hand the first time and 120 meters the second time.

Active Life – Back Max

1:00/1:00 KB Psoas Mobilization
2 Sets – 5/5 Split Squat Rock Backs
10:00
- Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
- Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

I did 5 lunges out and 5 back, so got in 5 presses each round. Finished 12 rounds.

Earn the Cals

Legs and ass aren’t bad from the lunges yet. Crossing my fingers singe I’m supposed to do a bunch of lunges again tomorrow. Out in the garage after lunch.

600 Airdyne (AD2) calories
E3M – 20 Push-ups (yes they start at 0:00)

I did 12-8 for 7 rounds and then 8-6-6 the rest of the way for 220 total push-ups. Pushed my last ride on the Airdyne so I wouldn’t have to do another round of push-ups. Since my custom AD2 monitor isn’t working, I kept going all the way to 33:00 on the clock and tallied 612 calories.

All The Lunges

My ankle seems a little worse today, probably from lateral hops. Went to the 4:30 class.

Warm-up

12:00 EMOM (alt)

50′ Bear Crawl
10 Goblet Walking Lunges (35#)
8 Burpees

The burpees didn’t feel great on the ankle.

Front Squat

Each set starts with a 3 second pause on the first rep.

10×45#
6×95
3×135
3×165
10:00 EMOM
- 3×185

Was plenty heavy enough with where my squatting strength is.

Conditioning

12:00 AMRAP

50’/50′ Suitcase Walking Lunge (40# DB)
10 Strict Ring Dips

Go 25 feet down and back with the weight in the same arm and then repeat with the other arm. I got through 5 rounds plus 50 feet. Did every round of ring dips 4-3-3 and was surprised I didn’t die on them. My ass is gonna be sore from about 200 weighted lunges total today.

Midline

5 Sets

10 Plank Pass Throughs
- 3 Sets 30# DB
- 2 Sets 35# KB

Tried something new I saw in an Instragram story.

Ankle Test

Had some things (aka taxes) to take care of yesterday so made it a rest day. Out in the garage before a late lunch.

Active Life – Hips

Warm-up

5:00 Airdyne (1.5 miles)
15/15 Lateral Leg Swings
20 Groiners
1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts
- 10×45#
- 10×95
- 10×135
- 10×175
- 10×205
- 3x10x225
50 Sumo Deadlifts (225#)
- 10 sets of 5
- ~ 5 count rest

Rest was basically taking 2 steps over to my blocks to move the counting chip. Finished in 3:30.

Active Life – Back Max

4 Rounds

50s Front Rack Hold (165#)
50m/50m Single Arm Farmer Carry (53#)
25 Push-ups
50 Lateral Hops (over line)

I added in the last two movements so I could turn it into a conditioning piece. Wanted to test my ankle a bit and was fine doing the hops. Just feels weird though, so I hope nothing is going on in there, but I’m worried that it’s not going away. I did 15-10 on every round of push-ups. Finished in 15:33.

Double Max

The front of my right ankle feels really weird. No trip to the gym today with 0.5″ of ice out there. I hit a garage session in the afternoon.

Active Life – Back Max

Warm-up – 3 Rounds

5 Cat Camel Rock Backs
5 Inchworms

Workout

10 Sumo Deadlift (45#)
10 Sumo Deadlift (95#)
10 Sumo Deadlift (135#)
3 Sets
- 16 Sumo Deadlift
- 30s/30s Sciatic Nerve Flossing

I used 165-185-205#. After the 2nd working set I noticed it was supposed to be 18 reps. Whoops! So I bumped up 20 more pounds which I hadn’t planned on.

I haven’t been wearing a lifting belt at all lately. My thinking is that I shouldn’t rely on it as a crutch and hopefully I’ll build everything in my back a lot better to protect itself.

Active Life – Back Max

Yep, a double Back Max day because the first one looked like a good way to warm up. Between Back Max and the Hips program there has been no escaping deadlifting pretty much every day, so it’s been hard to pair up the two programs. Less than 20 workouts in each program left though.

5 Rounds

30s Supinated Deadlift Hold (205#)
30s/30s Single Arm Overhead Hold (53#)
10 Push-ups
10 Push-up Shoulder Taps (3s hold)
5/5 Single Arm Ring Rows

I kept moving to give it double duty as conditioning. Took me 20:30 to finish. The deadlift hold almost fell out of my fingers in the last two rounds. I did a push-up before each shoulder tap. Made the ring rows harder each round by moving forward a bit. Those are a neat movement.

WTF April

There’s about 0.5″ of fresh ice on my driveway in the middle of April. This weather combined with feeling tired yesterday led to a rest day. Out in the garage tonight.

Active Life – Hips

Warm-up

20 Side Shuffles (5m)
2:00/2:00 Banded Posterior Hip Distraction
10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

12 Box Step Ups (20″, 50# DBs)
5 Eccentric Ankle Dorsiflexion
1:00 Rest

My ankles and calves are tight from the Thursday run.

Conditioning

1 -> 10 Burpees
2 -> 20 Air Squats

Could feel myself getting slower in round 5. Finished in 6:41.

Like a Turtle

My back is really tight today. Almost like a tweak without the tweak if that makes sense. Saw it was 64° out so I decided to go for a run. It was really windy, or at least that’s my excuse for being so fucking slow. Ran 3.6 miles in 42:03. It was nice to be outside, but we’re expecting a huge storm this weekend with the potential to drop more snow than we had all winter!