February 2021 – Nick Momrik's Fitness Logs

After a Skipped Saturday

Had a busy day yesterday so it ended up being a full rest day. Out in the garage at 10am.

Back

3 Sets

10 Seated Cable Row (115-120-120#)
10/10 Seated Single Arm Cable Row (49-54-54#)

3 Sets

10 Lat Pulldowns (115-120-126#)
10 Underhand Lat Pulldown (115-120-126#)

3 Sets

10 Incline Straight Arm Pulldowns (71#)
10 Forward-facing Incline Cable Pulldowns (115#)

Conditioning / Midline

3 Rounds
- 500m Row
- 12/12 Side Bends (70# KB)
- 20 Seated Leg Lifts over DB
- 24 Russian Twists (35# DB)
- 35s Hollow Hold
1,500m Row

Combined things together to save time and it worked out well. I was around a 1:55 pace for the 500s and then 1:53.5 for the 1,500.

260 Going Up

Felt beat this morning when I got out of bed. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,557m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Power Cleans
- 10×45
- 5×95
- 2x3x135

Weightlifting

12:00 – EMOM

1 Power Clean

I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!

Conditioning

12:00 AMRAP

9 Deadlifts (95#)
6 Hang Power Cleans (95#)
3 Push Jerks (95#)
9 Burpee Pull-ups

I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.

Midline

3 Rounds

30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces

Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.

Negative Rowing

Out in the garage at 4pm for some recovery.

30:00 BikeErg

Went a total of 15,440 meters and had negative splits every five minutes. For some 10k reference I was at a 1:57.6/1,000m average pace at that time. I kept lowering the damper and increasing my RPM throughout the 30 minutes.

Shoulder Still Not Ready

My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.

Warm-up

2 Rounds

10 cal SkiErg
30s Dead Hang
10 Lunges
10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups

I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.

I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.

Midline

4 Rounds

10 OH Crunches (50# DBs, 2s pause)
30s Sandbag Hold (100#)
7/7 Hip Abducted Evil Wheels
30/30s Side Planks

Took about 17 minutes to do without breaks.

Grippy Snatches

My triceps and upper back were still pretty sore yesterday, but it’s almost gone today. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
20/20s Bottom Pistol Holds
10 Toe Touches
5 Hang Power Snatches (45#)

Legs

3 Sets

20 alt Pistols
10 Barbell Hip Thrusts (95#)

I’m not sure what was going on with my last week and even warming up today, but I was really hesitant to do pistols. I buckled down and found my technique again though.

3 Sets

10/10 Staggered Stance RDL (barbell, 95#)
15 DB Goblet Squats (50#)

I don’t think I like these staggered stance Romanian deadlifts.

Conditioning

12:00 EMOM (alt)

15-15-12-12-12-12 Hang Power Snatches (75#)
10 Bar-facing Burpees

Ewww! 78 is a lot of snatches after zero in three months. Originally I wrote this to be 10 powers but switched to the hang at game time to save my back. Since they’re quicker from the hang and the first round was feeling good I went for 15 reps. In round two I knew that was a bad idea as my rest time was quickly being eaten up. So I dropped to 12 reps in round three and told myself to survive the 4th set and then I could quit the workout. I got through the fourth and knew I could suffer through two more rounds. My grip almost had other ideas and those final two rounds were rough!

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

10 Seated Bent Over Rows (30#)
10 Seated Bent Over Fly (30#)

3 Sets

10 Incline Straight Arm Pulldowns (71#)
10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

20s Hollow Hold
10s Rest
20s PVC Sit-ups (12)
10s Rest
20s Plank
10s Rest
20s Leg Lifts (10)
10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

14 cal BikeErg
16 Lunges
18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!

And Then a Nap

Didn’t sleep for shit last night, with my shoulder and back making every position uncomfortable. Pretty dead to the world even after 2 coffees this morning, but out in the garage after 10am.

Conditioning

30:00 EMOM

15 Deadlift (95#)
15 Burpees over the Bar
15 DB Floor Press (50#)
20 cal BikeErg
Rest

Eased in with the first round of deadlifts since we hadn’t warmed up much other than the 10×45 I pulled. Then I found energy when I started the burpees and felt pretty good the rest of the way. It wasn’t exactly fun, but my pace was solid, with burpees taking me 33-34 seconds every round.

Arms

3 Sets

12 Seated Hammer Curls (20#)
12 Seated French Press (35#)

Since I went light I did a slower decent with a more explosive lift.

A few minutes after getting in the house I was feeling rough. After my protein shake and logging this, I’m taking a nap!

40 Cleans

My legs and shoulders seem tired.

Warm-up

3:00 BikeErg (1,538m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Power Cleans
- 10×45
- 5×95
- 3×135
- 2×155
- 2×175
- 1×195

Weightlifting

E15S – 10:00

1 Power Clean (205#)

A month ago I did one every 20 seconds for 12 minutes with this same weight. Today was four more total reps in two fewer minutes!

Conditioning

3 Rounds

20 Single DB Box Step Overs (50#, 24″)
20 Single DB Hang C&J (50#)

The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.

Midline

3 Sets

20 OH Leg Lifts (20# DB)
20 Seated Leg Lifts over DB
20 OH Sit-ups (20# DB)
20 Plank Hip Dips
1:00 Plank
1:00 Rest

Took me 13:33, which is actually 22 second slower than last month with 25#.

120 Burpees for “Recovery”

My body felt a little beat up this morning. Out in the garage at 4pm for “active recovery,” but I’m not sure it ended up being that. 🙂

10:00 Row (2,584m)
5:00 EMOM – 12 Burpees
10:00 BikeErg (5,085m)
5:00 EMOM – 12 Burpees

My average pace was 1:56.2/500m on the rower and 1:58/1,000m on the bike. Burpees felt good and my splits were something like 42-40-40-40-38 seconds the first time and 37-35-34-34-33 the second time. Felt really good about that.

I don’t think the first 12 minutes are accurate here.

Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

3 Rounds
- 1:00 BikeErg (511-520-532m)
- 30s Dead Hang
- 10 PVC Passes
10 Toe Touches
10 alt DB Hang Snatch (20#)
10 alt DB Hang Snatch (35#)
10 Toe Touches
10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

5 Strict Pull-ups
10 Sumo KB Deadlifts (70#)
10 alt DB Hang Snatch (40#)
10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

12 Half Circle Knee Raises
12 alt Single Leg Lifts (L-sit on parallettes)
24 Plank Hops
12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.