Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

2021 AGOQ Events 4 & 3

Woke up sore but feeling better than expected. Went for a 2.73 mile walk at 9:30 to loosen up. Out in the garage at 3 after a nap.

Warm-up

  • 3:00 BikeErg (1,434m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats

2021 Age Group Online Qualifier Event 4

4RM Front Squat

  • 10×45
  • 5×95
  • 5×135
  • 3×165
  • 2×185
  • 2×205
  • 2×225
  • 4×250

About a week ago I hit a squat clean double with 220 so I was confident I could squat that for four reps. I put 225 on the bar and started the clock. If it felt good I’d stop after two reps and have a good idea of what to add to the bar. It did feel good and I had 250 in my head so that’s what I went with for my next set. Made it, but the third and forth reps were getting iffy so that was enough for me. I haven’t had that kind of weird on the bar in a couple of years.

Warm-up 2

  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 DU
  • 5 Power Cleans (45#)
  • 5 Power Cleans (95#)

2021 Age Group Online Qualifier Event 3

15:00 Time Cap

  • 75 Cleans (135#)
  • 300 Double Unders

This one looked really bad on paper. In reality it was just really fucking boring. Keep picking up the bar for one more rep and then another one. I kept a pretty solid pace and finished the cleans at 7:45. Then I went 50-45-36-30-41-38-29-27-3 on the double unders to finish in 12:06.

2021 AGOQ Events 1 & 2

Still no golf yesterday with the cold weather, but I did get a little time to tear apart more of the structure from the sunroom. I took today and tomorrow off work because I knew I’d be useless with the AGOQ happening. Tried to keep myself busy today with errands, small tasks around the house, and a nap. I got my garage setup early for event 1 so I could get it done shortly after the workouts were released at 3pm.

Warm-up

  • 5:00 BikeErg (2,230m)
  • 20 PVC Passes
  • Hanging
  • 10 DB Push Jerks (25#)
  • Bottom Squat Hold
  • 5 DB Push Jerks (40#)
  • Handstand Hold

2021 Age Group Online Qualifier Event 1

5 Rounds – 20:00 Time Cap

  • 15 HSPU
  • 15 DB Shoulder to OH (50# DBs)
  • 15 cal Row

My plan was 3×5 HSPU, 8-7 or 9-6 with the dumbbells, and around 1,200 cal/hr. That quickly changed on the second round of dumbbells. For the most part after that I was doing 4 sets on both movements. My average pace on the rower was probably about 1,150 cal/hr, expect for the final row when I sent it. Finished at exactly 19:00 and was wrecked!

Got to Next Level Fitness around 5:30pm.

Warm-up

  • Lay on GHD
  • Duck Walk
  • Partial Rope Climb
  • Toe Touches

2021 Age Group Online Qualifier Event 2

20:00 Time Cap

  • 60-50-40 GHD Sit-ups
  • 6-5-4 Rope Climbs (15′)
  • 60-50-40 Pistols

I hadn’t been on a GHD in well over two years and hadn’t climbed a rope using legs in about that long as well. For someone who has to be careful with low back tweaks, this is a scary workout I’m not conditioned for. My goal was to be smart and not get hurt. Wearing lifters for the pistols really affected the rope climbs and not in a good way. Just a nasty workout all around with so much interference on the low back in all three spots. Got through 28/50 pistols for 209 reps.

Sweat & Breathe

Yesterday it ended up raining on and off most of the day, so I obviously didn’t golf. Out in the garage at 4pm.

Hung up my shorty rope and did a refresher on how to climb a rope using my legs because I probably hadn’t done it in two or three years. At the old gym the ceiling was like 12-13 feet and the reps were usually small whenever the movement came up, so I’d always go legless. Got the hang of it enough to survive AGOQ Event2

30:00 EMOM (alt)

  • 15 cal Row
  • 15 cal BikeErg
  • 12 cal SkiErg

Took 40-45 seconds each and got progressively faster.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

  • 3:00 SkiErg (594m)
  • 2:00 TrueForn Run (0.28 km)
  • 4 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
    • 10 PVC Passes
  • 20 DU
  • 10 OHS (45#)
  • 5 OHS (95#)

Conditioning

  • 3 Rounds
    • 10 OHS (115)
    • 50 DU
  • 3 Rounds
    • 10 Thrusters (95)
    • 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

  • 21s (20-25-25#)
  • 12 Tricep Pushdowns (bar, 60#)

3 Sets

  • 12 In and Out Hammer Curls (25# DBs)
  • 12 DB Skull Crushers (30# DBs)

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

  • 10 Deadlifts (45#)
  • 10 Deadlifts (105#)
  • 10 Kip Swings
  • 5 Deadlifts (155#)

Conditioning

3 Rounds

  • 20 cal SkiErg / BikeErg / Row
  • 20 GHD Sit-ups (modified sitting on a MB)
  • 20 cal SkiErg / BikeErg / Row
  • 20 Deadlifts (185/125)
  • 20 cal SkiErg / BikeErg / Row
  • 20 T2B
  • 5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

  • 20 alt Curtsy Lunges (30# DBs)
  • 5 Handstand Kick-ups

First 2021 Park Workout

Yesterday was too cold for golf so it was a night of lying laminate floor in the living room. My body was hurting throughout the night. Almost 80 tonight, so we went to the park!

Warm-up

  • 10 Ring Kip Swings
  • 10 Air Squats
  • 10 Dumbbell Shoulder Press (10# DBs)
  • 20 High Knees
  • 20 Butt Kicks
  • 1 Muscle-up
  • 20 Arm Circles

Conditioning

18:00 AMRAP – Partner – I Go, You Go Rounds

  • 15 DB Thrusters (20# DBs)
  • 2-4-6-8-10 MU, then 12-14… Ring Pull-up

I went first, controlled through my thrusters, and unbroken through the set of eight muscle-ups. I was hoping to go 4-3-3 for the ten, but it ended up being 4-2-1-1-1-1. So for the next round I called an audible and switched to the ring pull-ups, going unbroken. I got through the 14 pull-ups and there was probably 15-20 seconds left for Brandi, who had already started her thrusters to get through them. Muscle-ups felt ok for not having been up on the rings since November 8th and 30 reps on the first time out is solid. Ring pull-ups are no joke either; I thought I’d bust through them no problem, but the kip is weird and it’s a lot more grip than on the bar, where you can regrip easier.

Nasty little workout. It’s a modification to a Mayhem workout we skipped last week, which was a 10:00 AMRAP of 15 wall balls and 5-10-15… T2B. Not sure if that would have been worse.

Midline

3 Rounds

  • 30 Swimmer Crunches
  • 30 Crunches
  • 30 Leg Lifts
  • 30 Single Leg Lifts
  • 30 Plank Hip Dips

First round at 3:11, second at 6:38, and finished at 10:03. A lot of reps hitting the upper abs.

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.