July 2019 – Page 2 – Nick Momrik's Fitness Logs

Jump the Wall

My shins are sore from those broad jumps the other day. Every time I say I should do them more often. On Sunday after a boat ride, some kind of allergies started to kick in and my nose won’t stop running. I suffered through it to walk 18 holes of golf yesterday, took a nap after lunch, and sleep about 10 hours last night. I’m still not over it today.

Year of the Engine – Mixed Polarized

Since I don’t have a machine for the regular polarized workouts I adjusted one of the FireWOD workouts to fit.

5 Rounds

800m Run
15 Box Jumps (24″)
15 Hand Release Push-ups

I wore my Garmin watch so I could easily do 400m out and back as well as use the lap timer for rounds. My round splits were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. Thrilled my times were so consistent and wish I could pace runs faster. As you can see in the graph, my heart rate was coming down during the running.

A Little Long

Worked out a little before noon.

“Brenton”

5 Rounds

100′ Bear Crawl
100′ Broad Jumps

**Do 3 burpees after every 5 broad jumps.

I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.

5 Sets

10/10 Lateral Step-ups (33″)
20 Plank Jumps
20 Squat Jumps

Kind of nasty with the high step. Took me 14:11.

Three and a Half

Slept until 8:30 this morning, which felt great. Woke up in the night with a real fun right calf cramp. Went for a run at 10:15.

Year of the Engine – Endurance

36:00 Run

It’s been 5 weeks since I ran, due to the calf injury and that was a 27 minute run. I always struggle finding and keeping a pace. Wore my Garmin watch which helped a bit. Ended up going 3.52 miles according to RunKeeper. I could feel my left calf a little, which is the one I had stained.

Adding More

I was at 74% recovery yesterday and 91% today in WHOOP, even though I got less than 6 hours of sleep last night. Walked 18 holes of golf yesterday. Out in the garage around 9am.

No B.S. Bench Press

10×45#
6×95
6×135
3×175
3×205
3×225
3×240
2x3x245

Whoops, I guess I didn’t need to go to 245. The programming was supposed to be 3×3 @ (+20-25) which would be 235-240. Making gains!

Year of the Engine – Interval

8 Rounds

2:30 Row
1:30 Rest

Similar to the 6x 3:00/2:00 from Tuesday where I averaged 1:45.4. I was thinking a similar pace since there were two more minutes of total work with only 30 extra seconds of rest. Ended up on 1:45.3 for 712 meters every round.

Now I’m hitting the road up to the lake for a week. Really hoping my calf will be solid for a bunch of running.

Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

45s Row
45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.

Warm-up

3 Sets

10 Reverse Hypers (160#)

2 Rounds

15 Air Squats
10 cal Row
10 Wall Balls (20#, 10′)
5 Good mornings (45#)

Strength & Midline

Deadlift

10×35#
5×125
5×145
5×165
5×185
10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

1:00 Weighted Plank (45#)

These felt really easy.

Conditioning

15:00 AMRAP

15 Wall Balls (20#, 10′)
15 Burpees
5 Bench Press (185#)
1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.

Listen

Yesterday I walked 18 holes.

Wasn’t feeling excited about this, but was out in the garage around 12:30.

Year of the Engine – Interval

6 Rounds

3:00 Row
2:00 Rest

A couple of weeks ago I held 1:47 for six 4:00 rows with 2:00 rest, so planned on 1:45-1:46 today. Pushed through how I was feeling for a solid effort, getting 853-854-853-852-853-854 meters.

My back has felt tight for several days and I could feel it more during the later rounds of rowing. I made the decision right there not to go to the gym tonight since there was a lot programmed that would involve the back. Don’t get hurt a few days before vacation!

It’s been a week since my WHOOP recovery was in the green, so my body might be trying to tell me something. I was going to do something low impact in the garage in the evening, but wasn’t feeling energized. I’m ok with only the rowing as my exercise today. Maybe tomorrow I’ll wake up with a good recovery score.

Five Shy

Woke up with my low back feeling a little tight. Not sure if it was from golfing or the bench press.

Warm-up

3 Sets
- 10 Reverse Hypers (160#)
Dead Hang
Kip Swings
5 Muscle Snatches (45#)
5 Pull-ups

Conditioning

16.3 – 7:00 AMRAP

10 Power Snatches (75/55#)
3 Bar Muscle-ups

I got some of the new Bear KompleX Black Diamond grips and tried them out for this workout. I ordered an XL this time around too, so there was more material to fold over for pull-ups and T2B. These really are grippy and I didn’t even use any chalk on them! Had magic tape around the base of my thumbs, but forgot to put some regular tap around my thumb nails, which sometimes split on the edge when doing bar muscle-ups. I started out not using the finger holes due to the snatches and later went back and forth between using them and not between the two movements. Was really wasting way too much time messing with the grips in this workout. Since I was focusing so much on my grip, I didn’t get enough kip and failed after my first MU in the 6th round. Quick drop, get back up, and knocked out the other two. Ended with 6+3.

The muscle-up miss cost me. My score was only 5 reps shy of what I did in the 2016 Open. Should have easily beaten it, but not bad for zero snatches in weeks. My back turned out to be fine for this and I didn’t have any issues with my calf.

Accessory – Posterior Chain

5 Sets

6/6 Single Leg Deadlifts
10/10 Lateral Box Step-ups (24″)

Used 75# for two sets of deadlifts and 95# for the other three.

Midline

3 Sets

30 Alternating V-ups
30 Side Plank Jumps
60 Flutter Kicks

My core was getting crampy during the flutter kicks, but I did everything unbroken with some rest between sets. Finished in 6:11.

Gun Show

3 Sets

Barbell 21s (45#)

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprint @ 5, 10, 15, 20, 25

Out in the garage at 4:30. Got 897 calories and 18.19 km, which is a PR distance for 30 minutes.

A Long Nap

Walked 18 holes yesterday and it was really hot. Later in the day I could feel tired legs from the Thursday workout. Rode 18 holes this morning. Was out in the garage at 5:30pm after napping for over an hour.

No B.S. Bench Press

10×45#
10×95
4×135
4×165
4×195
4×215
4x4x235

Not the greatest working sets, but I survived.

Year of the Engine – Polarized

30:00 Airdyne

** Endurance with 7s sprints @ 5, 10, 15, 20, 25.

Got 879 cals and 18.01 km.

9am Rush

Went to see Spiderman last night so wasn’t in bed until after midnight. Woke up at 8am without an alarm so didn’t have much time for any morning routine in order to make it to the 9am class. Made sure to have a cup of coffee though.

Busiest I’ve seen the gym except for Murph. There seemed to be a lot of people for the 8am and we had about 24 for 9am.

Warm-up

Various line drills outside including toe walk, heel walk, jog, high knees, butt kicks, zombie walk, skaters, power skips, carioca, etc.

Conditioning

35:00 AMRAP (w/ partner)

20 Wall Balls (20#, 10′)
25 Box Jumps (20″)
10 Wall Balls
25 Box Jumps
50 Russian KBS (53#)
10 Wall Balls
25 Box Jumps
50 Russian KBS
75 Front Squats (45#)
10 Wall Balls
25 Box Jumps
50 Russian KBS
75 Front Squats
100 cals Echo Bike

I worked with Alec and we didn’t try to split things up evenly because these were some weird rep counts to try that. For example we never split up the wall balls, even doing the two sets of 10 at the beginning as a set of 20. I was thinking about doing step-ups with my calf, but it felt good and I made it through all of the jumps. Nice that they were only 20 inches today. He was doing American swings, so I tried to do more of the swings each set. The front squats were probably the hardest part of this workout. We got through a full round and all the way to the last set of box jumps where I got one right before time expired.

Another very sweaty one. Plenty of rest to be able to go when it was your turn. Really fried the low back, so I’m glad I did Russian swings.

Mowed the lawn and washed the truck throughout the day. Jumped on the rower after 6:30.

Year of the Engine – Interval

20 Rounds

15s Row
45s Rest

I thought it would be nice to average a pace under 1:30/500m, but wasn’t sure how my explosive power would fade, because it’s important for such a short duration.

The minimum time you can set for an interval on the PM3 is 20 seconds, so I set it for 0:20/0:40 and stopped with 5 seconds left. My average pace was under 1:28/500m and I was getting about 90 meters.

Keep in mind the data below is for 20 second intervals with no pulls for the last 5 seconds and the carryover meters.

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

10 Reverse Hypers (160#)

6:00 AMRAP

10 Step-ups (14″)
5 Burpees
10 Walking Lunges
20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

1,500-1,000-500m Row
63-42-21 Russian KB Swings (53#)
36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.