November 2020 – Page 2 – Nick Momrik's Fitness Logs

Row & Ski Intervals

Warm-up

3:00 TrueForm Run (0.56 km)
2 Sets
- 10 Hamstring Curl (w/ Sliders)
- 5 Dragon Flags

Conditioning

5 Rounds

2:00 Row
1:00 Rest
2:00 SkiErg
1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

20 alt V-ups
20 alt Renegade Rows (40# DBs)
10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

2x30s Dead Hang Partner Push
Butcher’s Block (35#)
- 2×10 reps
- 2x30s holds

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 IY (red band)
8 alt Back Rack Reverse Lunge (45#)
8 alt Back Rack Reverse Lunge (95#)
5 Landmine Squats (45#)
5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

16 alt Back Rack Reverse Lunge (135-145-155-165#)
8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

10 Landmine Squats (135-145-145-155#)
10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5# plates)
10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

Strict HSPU
Hang Power Snatch (95/65#)
T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

Back Again

I did another hour of yard work yesterday afternoon to finish the leaf cleanup for the year. My upper body started getting sore from Friday. Headed out to the garage just after 7am for some cardio before watching the Masters.

Conditioning

10:00 TrueForm Run (1.72km)
10:00 SkiErg (2,180m)
10:00 BikeErg (5,018m)
10:00 Row (2,557m)

As I cooled down I did 10 minutes of breath counting meditation, which I’ve been doing daily since Thursday.

With our new training block, epic back days are making a return. Out in the garage at 3:30pm.

Warm-up

5:00 TrueForm Run
2 Sets
- 10 DB Shrugs (40#)
- 10 Kip Swings (wide grip)
- 5 Strict Chin-ups

Back

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Rope Face Pull (49#)

4 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

4 Sets

8 Lean Back Lat Pulldowns (93#)
10 Reverse Seated BTN Lat Pulldowns (93#)
10 Underhand Lat Pulldowns (93#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 External rotation pull down (38-49-49-49#)
10 Banded High Pull (blue)

It was good to be back to doing a long back day!

Midline

3 Rounds

20 PVC Sit-ups (feet anchored)
10 Strict Hanging Leg Lifts
20 alt V-ups
1:00 Rest

Didn’t expect the sit-ups to burn so much, but my upper abs were on fire! Finished in 7:21. This is another good one from Kristi.

The Same

Warm-up

5:00 SkiErg (1,013m)
80′ Lateral Monster Walks
80′ Monster Walks
2 Sets
- 10 PVC Passes
- 10 Push-ups
- 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

8 G2OH (95/65#)
10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

10/10 Side Plank Bounces (35# DB)
30 Russian Twists (35# DB)
12 OH Crunch (35# DB, 2s pause)
30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

2x20s Dead Hang Partner Push
4×5 Handstand Kick-ups
4 Eagle Arms

The kick-ups went well after nearly a week break.

Chest and Tris

Yesterday was a rest day, but I spent about 90 minutes cleaning up leaves. Got a full night of sleep.

Warm-up

3:00 TrueForm Run (570m)
3 Sets
- 10 Cuban Rotations (15#)
- 10 Band Rear Delt Pull Apart (red)
- 10 Air Squats

Chest & Triceps

4 Sets

10 Incline DB Bench Press (50-60-60-60#)
10 Tricep Pulldown (rope, 60#)

4 Sets

10 DB Pull Over (50-50-60-60#)
10 Close Grip Bench Press (115-115-115-125#)

4 Sets

10 DB Fly (35#)
10 EZ Bar Skull Crushers (66#)

3 Sets

MAX Push-ups
1:00 Rest

I did 40-20-20 and it burned!

Conditioning

4 Rounds (IGYG)

18/12 cal BikeErg (standing)
30 Plyo Lunges

Started out way too hot on the bike and paid for it. For the lunges I went 16-14 and then 18-12 for the other three rounds. Brandi did Goblet squats because of a calf issue. We finished in 13:26. So much burn.

I walked two minutes on the TrueForm to try and flush out my legs a little.

Learning Curve

My ass is pretty sore already and my hamstrings are a bit. My scaps are also feeling that stuff from yesterday. I got a freight delivery today!!

It’s the TrueForm Trainer, which I ordered at the beginning of October with 6 week delayed shipping to save $2,000.

Out in the garage at 4:30 today.

Warm-up

3:00 TrueForm Run (530m)
Eagle Arms
Butcher’s Block
Back to Wall Shoulder Opener
Dead Hang Partner Push

Conditioning

30:00 AMRAP

300m TrueForm Run
20 Squat Jumps
24/16 cal Row
20 Ball Slams (30#)
24/16 cal Ski
20 1-Arm DB Push Jerks (50#)

That runner is something else. Doesn’t feel like any other type of running and having to control the pace yourself is an odd feeling after having treadmills do it all of my life. I went 10/10 on the jerks every round and most of them were push presses. Finished 4 + 15m.

Midline

3 Sets

20 Lying Leg raise to DB (30#)
20 Leg Lifts over DB
20 Overhead DB Sit-ups (30#)
20 alt Hip Dips
10/10 Plank Toe touch + knee to elbow + knee cross body
1:00 Rest

We got this one from Kristi and it was a gnarly one. When I looked at the clock after round 1 it was 4:57!. I got quicker after that, with round times of 4:23 and 4:16 for a total of 15:26.

New Block

Start of a new training block today! After taking four weeks away from a big focus on strength/accessory work and putting more time in metcons, we’re flipping back around with 3 strength based days per week. 4pm in the garage.

Warm-up

3:00 BikeErg (1,456m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Sets
- 15 Scap Shrugs (on all 4s)
- 5/5 Calf Raises (on step)
10 alt Back rack reverse lunges 45#

Legs

3 Sets

10/10 alt Back Rack Reverse Lunge (115-115-125#)
20 alt Cossack Squats

3 Sets

10/10 Single Leg Step Downs (15″, 50#)
10/10 Single Leg RDL (70#)

Shoulders

3 Sets

10 Cuban Rotations (PVC-15-15)
10 Trap-3 Raise (5# plates)
10 Band Rear Delt Pull Apart (red)

These came from some things I’m reading about correcting an arched back in a handstand hold. Brandi and I both thought we’d never used some of these muscles before with these variations.

Conditioning

7:00 AMRAP

5 Burpee Pull-ups
10 Hang Power Cleans (75/50#)

Designed to be and felt like an Open style workout. I got through 7+14.

77°

Last night my knees and lower legs were aching. Another awesome day for November in Michigan. Went for a 2.89 mile run in the afternoon, which took 27:59.

Beautiful Weather

Another beautiful day out. Went to the park at noon. Most likely the last park workout of 2020.

Warm-up

10 Kip Swings
10 Air Squats
10/10 Lunge Pulses
Shoulder Stretching

Conditioning

5-5-5-4-4-4-3-3-3-2-2-2-1-1-1 (each, IGYG rounds)

Muscle-ups / Ring Pull-ups
Sandbag Cleans (100/65#)

Didn’t even run a timer today.

Midline / Accessory

4 Sets

50/50m Single Arm OH Walk (50#)
50/50m Suitcase Carry (50#)
20 Overhead Crunches (50#)
15/15 Side Plank Pulses

2 Months of Handstands

Decided to fully rest yesterday after not getting much sleep Thursday night watching the election results (or lack of haha). I did get in a 75 minute nap though. Stayed up even later last night. Workout at noon today, to take advantage of the weather.

Warm-up

7:00 BikeErg (3,410m)
Bottom Squat Hold
Wrist Warm-up

Handstands

20 Shoulder I-Y (red band)
4 Sets
- 30s Handstand 90° Hover
- 20s Hollow Hold
2×5 Kick-ups (balance)

That ends phase 2 of our handstand work, which was a solid 8 weeks. Shoulders need some recovery! Will probably transition to just kick-ups because all the other stuff has our shoulders beat.

Accessory

3 Sets

10 French Press (60# DB)
25 Banded Tricep Pulldown (red)

Conditioning

4 Rounds

400m Run
30 Air Squats
20 Push-ups

I did the first run in about 1:45 and think I kept the others under 2:00. Running felt good. My back felt pretty tight throughout the squats. I did three rounds of 10-10 push-ups and then finished all 20 unbroken in round 4; probably should have tried unbroken ever round. Finished in 12:46. Such a nice day out!

More Accessory

3 Sets

10 Wrist Curls (15#)
10 Reverse Wrist Curls (15#)
Wrist Roller (5#)