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

Rowing Kalsu PR

My lower body is a little sore in several places. My shoulder didn’t seem to bother me as much during the night. Slept in until after 7:30! I guess I’m by myself until after Christmas.

Warm-up

5:00 BikeErg (2,516m)
30 PVC Passes
5 DB Push Press (35#)

Conditioning

Rowing Kalsu

100 cal Row
EMOM – 5 Burpees over the Rower
*start with Burpees at 0:00

I’ve been wanting to do this one for months. Almost three years ago it took me 8:40. A long time before that, spending the entire first minute on the rower (incorrect way to do it), it took me 7:52. Today it took me 7:41!! 💥

I got 15 calories in each of the first two rounds and slowed to about 1,200 cal/hr after that. I had 9 or 10 cals left for the final push. I was getting done with the burpees by :20 every round.

4 Rounds

2:00
- 20 cal BikeErg (standing)
- MAX DB Push Press (40#)
2:00 Rest

I went 10-18, 15-12, 14-15, and 15-15 for totals of 28-27-29-30. Would not have expected to be able to increase.

10:00 TrueForm Walk

Just something extra to cool down. Went 1.23 km.

Another Brutal 30 EMOM

My shoulder seems to be getting worse.

Warm-up

Crossover Symmetry Activation
3 Rounds
- 5 Burpees
- 10 Kip Swings
- 20 Jump Rope Singles

Conditioning

30:00 alt EMOM

20 cal Row
50 Double Unders
15 Weighted V-ups (20# DB)
25 Push-ups
25 Air Squats

Going from roughly 40 seconds of 1,800+ cal/hr rowing to double unders was brutal. I was dying in the last two rounds. I missed at least once on the rope in every round. I was able to do every round of push-ups unbroken, but that last round was a struggle with slight pauses at the top. Felt good on the air squats taking about 28 seconds to do them each round.

Midline

4 Sets

12 Low-Pulley Knee-In (pause, 27#)
12 OH Plate Crunches (pause, 55#)
5/5 Hip Abducted Evil Wheels
160′ Goblet Carry (53#)

Was supposed to be sandbag carry but I subbed in the goblet instead after the rowing and so many squats.

Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walks
80′ Monster Walks
3:00 Wrists
4/4 Landmine Curtsy Lunges (45# bar)
4/4 Lateral Step-ups (20″)
4/4 Landmine Curtsy Lunges (45# + 35)
4/4 Landmine Curtsy Lunges (45# + 80)
4 Romanian Deadlifts (45#)
8 alt Kossack Squats
4 Romanian Deadlifts (135#)
8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

16 alt Goblet Kossack Squats (45#)
8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

200m TrueForm Run
10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Late Start, Long Day

Busy Sunday morning before a bit of a late start at almost 10:30 and then a very busy day (as I’m typing this up on Monday morning and backdating it).

Warm-up

5:00 TrueForm Run (0.85km)
2 Sets
- 30s Dead Hang
- 10 Superman
- Cobra

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 49-49-54-54#)

4 Sets

10 Seated Cable Row (109#)
10/10 Seated Single Arm Cable Row (54#)

4 Sets

10 Lean Back Lat Pulldowns (98#)
10 Reverse Seated BTN Lat Pulldowns (98#)
10 Underhand Lat Pulldowns (98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (49#)
10 Banded High Pull (green)

Drop Sets – Dumbbell Curls

15 @ 35#
12 @ 30
12 @ 25
12 @ 20
20 @ 15

Much better doing these when we haven’t destroying our biceps already. I went five pounds heavier than last time and should probably try starting at 40 next time. I was swinging the weights quite a bit though.

Midline

4 Rounds

20s Bicycles
10s Rest
20s Leg Lifts
10s Rest
20s Crunches (Hands reaching OH)
10s Rest

Another good one from IBEX! I tried to remember my numbers and think I did 32-34-34-36 bicycles, 8-8-9-9 leg lifts, and 14-15-15-15 crunches.

Clean Triples

My ass is still sore and my shoulder is shitty. Out in the garage at 10am.

Warm-up

Crossover Symmetry Activation
3:00 SkiErg (647m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
Power Cleans
- 5×45
- 5×95
- 3×115
- 3×135

Weightlifting

10:00 EMOM

3 Power Cleans

I increased the weight after every two sets, going 155-175-195-215-225. I did them touch-n-go through 195 and then singles. That jump to 215 got real!

Handstands

5 Sets

3 Kick-ups

I’m still working on the head placement. I also focused on not reaching for the wall with my lead foot, since the wall won’t be there if I want to hold a real freestanding handstand.

Conditioning

40:00 AMRAP

10 Deadlifts (95/65#)
10 Power Cleans (95/65#)
20 DB Sit-ups (30/20#)
20/20s Weighted Side Plank (30/20#)
10 Burpee Pull-ups
160′ Suitcase Carry (70#)

Haven’t done something long like this in weeks, at least. I liked it and glad we decreased the weight from the originally planned 115/80. Even round but the last I did the 10 deadlifts right in to 2 cleans without dropping the bar and then 2×4 cleans. At the end I did 10+4 and 6, which I really could have done every round. Got through 7+20.

Sore Sooner

My ass was already getting sore this morning from the lunges. I rarely get sore that soon after a workout. My shoulder is not feeling good. Out in the garage in the afternoon.

2 Rounds

10:00 TrueForm Run
10:00 Row

I did 1.56 and 1.55 km on the run and 2,447 and 2,462 meters on the row. Just some easy active recovory.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

3:00 BikeErg (1,554m)
2 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes

Chest & Triceps

4 Sets

8 DB Bench Press (60#)
8 DB Fly (30#)
8 DB Bench Press (60#)

4 Sets

12 Incline Bench Press (95-105-110-115#)
12/12 One Arm Pull Down (rope, 27#)

4 Sets

10 Plate Press (25-35-45-45#)
10/10 Tricep Kickbacks (20#)

5:00 AMRAP

Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

MAX Push-ups
1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

20s Plyo Lunges (25# DBs)
20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

Damn Shoulder

I took a full rest day yesterday. My left shoulder is really starting to bother me.

Warm-up

3:00 SkiErg (678m)
Crossover Symmetry Activation
2 Sets
- 10 Toe Touches
- 10 PVC Passes

Conditioning

5 Rounds

1:30 DB Burpee Box Step Overs (24″, 35# DBs)
1:30 Rest
1:30 cal SkiErg
1:30 Rest

I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.

Midline

3 Rounds

20 w. Hollow Flutter Kicks (10# plate)
20 w. alt V-ups (10#)
20 w. OH crunches (10#)
20 Russian Twists (10#)
20 Seated Leg Lifts

We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

3:00 BikeErg (1,536m)
80′ Lateral Monster Walks
80′ Monster Walks
Bottom Squat Hold
3:00 Wrist Warm-up
5/5 Landmine Curtsy Lunges (45#)
5/5 Lateral Step-ups (20″)
5/5 Landmine Curtsy Lunges (45 + 45#)
10 Kossack Squats
5 RDL (85#)
8 Shoulder Press (45#)

Handstands

7 Sets

3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

20 alt Goblet Kossack Squats (35# KB)
10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

8 Shoulder Press (95-115-130-130#)
10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

10 Burpees
5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

3:00 SkiErg (675m)
3 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes
- 10 Push-ups

Back & Biceps

3 Sets

MAX Strict Wide Grip Pull-ups
1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

10 Underhand Straight Arm Lat Pull Down (49#)
10/10 Static Curls (25# DBs)

4 Sets

10/10 PVC Supported DB Row (53# KB)
8/8 Static Hammer Curls (25# DBs)

4 Sets

10 Seated Wide Underhand Row (104-115-115-115#)
10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

18×30#
12×25#
12×20#
16×15#
20×12#

Midline

3 Rounds

10 Reverse V-ups (use sliders)
10 Weighted Jack Knives (20#)
10/10 Standing DB Windmill (15#)
10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

2 Wrist Roller (barbell on rack, blue band, 30#)
20/20s Single Arm Hang

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