Author: Nick Momrik

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

No Ring Support

My back was tight getting out of bed this morning, my legs are feeling yesterday for sure, and my shoulder is shit. I hit 100% of my sleep need though! Out in the garage at 3:30.

Warm-up

  • 3:00 SkiErg (695m)
  • Crossover Symmetry Activation

Chest & Triceps

Incline Bench Press

  • 10×45#
  • 10×75
  • 15×95
  • 12×115
  • 10×125
  • 8×135

3 Sets

  • 15 Incline DB Bench Press (45# DBs)
  • 12 Incline Fly (25# DBs)
  • 10 Incline Plate Press (35#)

I’m so glad I didn’t grab the 50s! With heating up the garage, a lot of the equipment gets condensation, so those plate presses got sketchy.

3 Sets

  • 12 DB Pull Over (50-60-60#)

Couldn’t even support myself on the rings so super setting with MAX Strict Ring Dips was a no go. ☹️

3 Sets

  • 12 Tricep Pulldown (rope, 60-65-65#)
  • 12 EZ Bar Skull Crusher (56-61-66#)

Conditioning

E3M – 4 Rounds

  • 500m Row

I fucked up trying to coast in way too early on the last two rounds. Otherwise I think I would have had negative splits. Live and learn. My times were 1:35.0, 1:34.7, 1:35.5, and 1:35.0.

I planned to do Crossover Symmetry Recovery, but I was wiped out after those rows.

11 Seconds Better

Back to work after the holidays yesterday and I needed the full rest day. In the garage at 4pm today.

Warm-up

  • 5:00 BikeErg (2,531m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 16 Plyo Lunges
  • 8 Landmine Squats (90#)
  • 8 Plyo Lunges (20# DBs)
  • 4 Landmine Squats (135#)
  • 8 Plyo Lunges (25# DBs)
  • 4 Landmine Squats (160#)
  • 8 Landmine Single Leg Romanian Deadlifts (90#)
  • 5 Back Squat Jumps (45#)

Legs

4 Sets

  • 8 Landmine Squats (175-185-195-200#)
  • 16 DB Plyo Lunges (30# DBs)

For the last two sets I didn’t want to try cleaning the bar up so did my first rep from the dead stop at the bottom. Made a nasty superset even worse.

4 Sets

  • 8/8 Landmine Single Leg RDL (110#)
  • 10 Back Squat Jumps (95#)

Did the RDLs with the weight out to the side today. Was more comfortable, except then I was holding the fat end of the bar. I should have used the club grip!

Conditioning

Support Your Local Box Fundraiser #3

  • 50 DB Deadlifts (50/35# DBs)
  • 50 AbMat Sit-ups (no arms)
  • 50 Step-ups (24/20″)
  • 50 Single Arm DB Thrusters (50/35#)

I never really stopped on the deadlifts and went 10-10-10-10-5-5 on the step-ups. For the thrusters I switched arms without ever putting the dumbbell down. Started with my right arm and my sets were 10-10-10-5-7-8. My left shoulder did not feel good with these and really slowed me down. I should have stuck to sets of 5 the whole way through like I did last time. Still good enough for an 11 second PR though, with a time of 7:45.

Last Day of Holiday Vacation

Spent several hours yesterday sitting on the floor of my hobby room, organizing and working on stuff. Don’t seem to be experiencing any adverse effects from it or yesterday’s workout. My triceps are still sore and feeling some in my chest too. Out in the garage by 1:30.

Warm-up

  • 5:00 SkiErg
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 10 Seated Cable Rows
  • 10 Overhand Curls

4 Sets

  • 10 Straight Arm Lat Pulldowns
  • 10 Incline Curls

4 Sets

  • 10 Face Pulls
  • 10 Hammer Curls

4 Sets

  • 10 Lat Pulldowns
  • 10 Seated Bent Over DB Back Flies

Midline

5 Rounds

  • 120′ Sandbag Carry (100#)
  • 15 OH Plate Crunches (55#)
  • 20 Russian Twists (55#)

Decided to do it for time, to get my heart rate up. It took 8:09. Gripping the 55 pound plate for the twists and moving it across the body took some getting used to.

Time for a rest day tomorrow, especially with having to go back to work. Vacation has been nice.

Power Doubles

My shoulder is angry with me from yesterday’s movements. 😦 My triceps were already sore this morning. I guess my tailbone isn’t completely 100% because I can feel it a bit when I sit on the couch. Nothing like it was at the beginning of the week though. I woke up with a little headache that lingered through the workout. I shoveled snow this morning before a 10am workout. Too early to get in a nap before. 😉

Warm-up

  • 5:00 BikeErg (2,510m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×165
    • 2×185
    • 2×195

The weight was feeling heavy so I even did the unplanned set with 195 to keep warming up.

Weightlifting

10:00 EMOM

  • 2 Power Cleans (7@ 205, 3 @ 215#)

Took me several sets to start feeling good about it. By the end I was wanting to go up again, but I’m really trying to be smart and not push my luck to an injury. Slow and steady. Everything touch-n-go.

Midline

4 Sets

  • 12/12 Side Bends (70# KB)
  • 10 Low Pulley Knee-Ins (32#)
  • 20/20s Star Plank
  • 10 Strict T2B

I used to be terrible at strict toes to bars, but they’re really no problem now. I reset my feet on the ground each rep to keep from swinging, but never came off the bar.

Conditioning

E5M – 6 Rounds

  • 15 Box Jumps (24″)
  • 10 cal SkiErg
  • 10 C&J (95#)
  • 15 cal Row

My round times were 3:02 – 3:01 – 2:53 – 2:52 – 2:46 – 2:42. When I saw the clock after round three I was worried because it was such a drop and I didn’t know where it came from. Turned out I could have gone faster throughout. The clean and jerks slowed after 5 or 6 reps each round but I wasn’t in danger of putting the bar down.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

  • 5:00 TrueForm Run (0.8 km)
  • Crossover Symmetry Activation

Chest & Triceps

4 Sets

  • 10/10 Landmine Floor Press (65-70-75-77.5#)
  • 10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

  • 10 Incline Bench Press (95-95-110-110#)
  • 10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

  • 12 Incline Fly (25# DBs)
  • 12 French Press (50# DB)

Conditioning

3 Rounds

  • 10 Strict Chin-ups
  • 20 Squat Jumps
  • 10 DB Push Jerks (50# DBs)
  • 10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

Cya Never Again 2020

My legs have been sore and tired. My tailbone is better again today and almost to normal I’d say. Out in the garage around 5pm.

2 Rounds

  • 10:00 Row (2,517 and 2,541m)
  • 10:00 BikeErg (5,101 and 5,162m)

I felt good and strong on both machines today. Too bad it was just active recovery or I may have been able to cause some damage in a workout. Damn, just realized I forgot to take my pre-workout nap for the first time this week. Been a busy day!

One Not Four

Shoveled earlier, but didn’t feel like pulling vehicles out of the garage today, so I came up with something I could do in a small area. My tailbone is feeling quite a bit better today. Out in the garage at 4:30.

Warm-up

  • 3:00 SkiErg (694m)

Conditioning

10 Rounds

  • 30s TrueForm Run
  • 30s Rest
  • 30s Renegade Rows (35# DBs)
  • 30s Rest
  • 30s Air Squats
  • 30s Rest

Good sweat fest.

Midline

20 Swimmer Crunches ⁣
20 Crunches⁣
20 Leg Lifts
20 Single Leg Lifts ⁣(big Flutter Kicks)
20 Plank Hip Dips

Was going to do four rounds but my back was tight. Took me 2:36.

Explosive Supersets

I could get used to this vacation life. I took a nap two days in a row before gym time. My tailbone hasn’t improved from yesterday.

Warm-up

  • 5:00 BikeErg (2,548m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 8 Landmine Squats (45#)
  • 8 Plyometric Lunges
  • 6 Landmine Squats (80#)
  • 8 Plyometric Lunges (15# DBs)
  • 6 Landmine Squats (125#)
  • 5/5 Single Leg Romanian Deadlifts (53# KB)
  • 10 Squat Jumps
  • 2/2 Landmine Single Leg Romanian Deadlifts (90#)
  • 4 Squat Jumps (8# DBs)
  • 5 Double Dumbbell Clean & Jerks (25# DBs)
  • 5 Double Dumbbell Snatches (25#)

Legs

4 Sets

  • 10 Landmine Squats (155-165-175-175#)
  • 20 DB Plyo Lunges (25# DBs)

Hell of a burn from this superset.

4 Sets

  • 10/10 Landmine Single Leg RDL (110#)
  • 10 Squat Jumps (20-25-30-35# DBs)

This was no joke either.

Conditioning

  • 30 Double Dumbbell Clean & Jerks (35# DBs)
  • 30 Double Dumbbell Snatches (35# DBs)

I saw a video of Kristi and Pat doing something like this for an online qualifier, but there was no way I was going to attempt it with 50s. I did 3×10 on the C&J and snatches were 4×5 with a final set of 10. Finished in 4:10. I’m not a fan of those double dumbbell snatches though. This was a lot of bending over in what probably wasn’t very good positioning.

Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

  • 3:00 SkiErg (686m)
  • 2 Sets
    • 30s Dead Hang
    • 10 Air Squats
    • 10 Scap Push-ups
    • 10 PVC Passes

Conditioning

Partner Workout

  • 100 Ring Dips
  • 5x 12/8 cal BikeErg (standing)
  • 200 Reverse DB Lunges (40# DBs)
  • 5x 12/8 cal BikeErg (standing)
  • 300 Russian KBS (53#)
  • 5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

  • 10 Parallette Shoot Throughs (5# ankle weights)
  • 30/30s Single Leg Balance (5# ankle weights, 70# KB)
  • 20s Hollow Hold (5# ankle weights)
  • 10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.