Author: Nick Momrik

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

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

  • 5:00 TrueForm Run (0.76 km)
  • Crossover Symmetry Activation
  • 2 Sets
    • 30s Dead Hang
    • 10 Superman
    • 15 PVC Passes

Back & Biceps

3 Sets

  • MAX Strict Pull-ups
  • 2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

  • 10/10 Kroc Row (60# DB)
  • 10 Hammer Curls (30# DBs)

4 Sets

  • 10 Seated Wide Row (104-104-115-115#)
  • 10 Incline Curls (30# DBs)

3 Sets

  • 12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

  • 15 Incline Pullovers (rope, 49-60-65#)
  • 15 EZ Bar Curls (46#)

4 Sets

  • 10 Shrugs (60# DBs)
  • 15s Shrug Hold
  • 1:00 Rest

Midline

E2M – 5 Rounds

  • 14 alt V-ups
  • 14 Leg Lifts
  • 14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Pow Pow Triples

Took a full rest day yesterday after not getting much sleep. Out in the garage at 11:30 today.

Warm-up

  • 4:00 SkiErg (873m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 5×45
    • 5×95
    • 5×115
    • 3×135
    • 3×155
    • 3×175

Weightlifting

  • 5:00 EMOM – 3 Power Cleans (185#)
  • 5:00 EMOM – 3 Power Cleans (195#)

Planned on 185 the whole way but it felt good so I made the jump.

Conditioning

2 Rounds

  • 25 Ring Dips
  • 25 cal BikeErg
  • 50 Reverse Lunges (40# DBs)
  • 25 cal BikeErg
  • 75 Russian KBS (53#)
  • 25 cal BikeErg

I went 5×5 for the dips, 30-20 lunges, and 35-25-15 swings. Probably averaged around 1,100 cal/hr on the bike. Finished in 23:42.

Midline

3 Rounds

  • 40s Mountain Climber Slides
  • 20s Rest
  • 40s Weighted Russian Twist (20# KB)
  • 20s Rest
  • 40s OH Crunch (20# KB)
  • 20s Rest
  • 40s OH Flutter Kicks (20# KB)
  • 20s Rest

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.