Nick Momrik

9 is the Best Nano

Feeling yesterday’s workout already. Out in the garage at 9:30 to start.

Conditioning

30:00 AMRAP

400m Run
500m Row
1,000m BikeErg
500m SkiErg

I got faster as it went because my heart rate and breathing felt good. Then I really picked it up in the third round because I wanted to make sure I had time to finish the next run. Got through 3+506m.

Handstand Balance Breakthrough

20 Hollow Lats with Foam Roller
45/30/45/30s Hollow Body Wall Walk w/ 1:00 rests
30s Wall-facing Handstand Hold

Those controlled wall walks with a focus on quality are a lot harder. Excited to see where this program goes.

Back & Chest

3 Sets

10/10/10 Bench Press (105#, wide, neutral, close)
12 Reverse Close Grip Kneeling Lat Pulldown (104#)
20s Superman Hold

3 Sets

12 Chest Fly (35-40-40#)
12 Reverse Grip Straight Arm Pull Down (49#)
10 Supermen

3 Sets

8/8 Single Arm DB Bench Press w/ Hold (50#)
12 Seated Cable Row (115#)

Yeah, the upper body is feeling rough from that weight vest work on the rings. Not looking forward to how tomorrow will feel.

Another pair of Nano 9! These shoes are so good.

Vested Muscle-ups

Not getting enough sleep and can’t seem so sleep in like I was early on in the pandemic. I need to shift this somehow so I’m not up at 5 or 6am every day.

Handstand Balance Breakthrough

I finally decided to pay for a handstand balance program. It’s
from Pamela Gagnon (her Instagram) and Performance Plus Programming. It cost $25 and is a four week program that takes about 10 minutes a day, four times a week. I never know what to work on, so I end up not working on anything. Having a program to follow will guide me and keep me going. Makes sense to learn how to balance before spending more time trying to walk, which I hadn’t really thought about before.

45s Overhead Opener
45s Wrist Warm-up
Accumulate 2:00 in a 45 degree hollow
30s Wall-facing HS Hold

Did the 45 degree hold in two 1:00 blocks. Wasn’t as bad as I was expecting.

With the weather changing, we wanted to take advantage, so are doing two out of the gym workouts this week. Went to the park.

Conditioning

5 Rounds (30s work / 30s rest)

Weighted Muscle-ups (12#)
Weighted Plank (12#)
Weighted Toes to Rings (12#)
DB Plyo Lunges (25# DBs + 12#)
1:00 Rest

I almost never wear my vest, but I wanted a new challenge for muscle-ups. Loaded it to 12 pounds and wore it for the entire workout. I can’t believe I got eight unbroken muscle-ups each round! After round two I was convinced I’d only get six the next round. It wasn’t easy but I got the eight and then I really wanted the full 5×8. The last two rounds were a fight for the final 2-3 reps, but I got them. I did 13 T2R each time and went 24-22-22-22-22 on the lunges. The plank was a nice break before getting back on the rings. The 30 second plus 1:00 rest after lunges went by way too quick. Here’s a video of my first set of muscle-ups.

3 Rounds

Sandbag Hill Carry (up, 100#)
Hill Run (down)
40 Push-ups
Hill Run (up)
Sandbag Hill Carry (down, 100#)
30 alt V-ups

Didn’t even run a clock for this. Get work done. Went 4×10 push-ups each time.

Tired Legs

This morning I walked 18 holes of golf by myself because it was so wet that they wouldn’t let carts out. That soggy ground always gets me and my legs were tired in the evening. I’m sure yesterday’s training had something to do with it as well. Decided to jump on the bike at night to try to loosen up a bit.

30:00 BikeErg

Went 14,422 meters.

Seven Triple Sevens

Warm-up

5:00 BikeErg (2,484m)
80′ Lateral Monster Walk
80′ Monster Walk

Legs

5 Sets

12 alt Box Step-ups (24″, 50# DBs)
18/18 Landmine Curtsy Lunge Pulses (75#)
16/16 Single Leg Banded Hamstring Curls (red)

This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.

Conditioning

Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.

7 Rounds

7 Push Jerks (155#)
7 Pull-ups
7 Burpees

I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.

More Gym Changes

Over the long weekend here’s the gym work I did:

New Lighting
Club Grip Holder
Improved Dumbbell Storage
Two passes at degreasing the floor

Worked out at 4pm today.

Warm-up

3:00 SkiErg (697m)
Dead Hang

Tris & Bis

3 Sets

12 EZ Bar Curls (66#)
12 Tricep Push Downs (spinning bar, 71#)

3 Sets

12 Seated EZ Bar OH Tricep Extensions (71#)
24 alt Hammer Curls (40# DBs)

3 Sets

12 Static DB Curls (25-25-30# DBs)
12 Tricep Pull Downs (rope, 60#)

3 Sets

10 Reverse Grip EZ Bar Curls (56-61-66#)
10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

6:00 AMRAP
- 4 Strict Pull-ups
- 8 Pistols
- 12 Russian Twists (45# plate)
2:00 Rest
6:00 AMRAP
- 4 Strict HSPU
- 8 T2B
- 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.

Double Duty Day

I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.

Conditioning

4 Rounds

700m Run
1,500m BikeErg

I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.

Sweet, WHOOP even recognized it was a duathlon(ish)!

Brandi didn’t make it home in time, so I hit a second session solo at 6pm.

Back & Chest

I did 10×45 and 5×115 to warm up my bench press.

4 Sets

10 Seated Cable Rows (double handles, 93-98-104-109#)
10 Bench Presses (165#)

4 Sets

10 Lat Pulldowns (kneeling, 109-115-120-126#)
14 Incline DB Bench Press (50#)

4 Sets

10 Straight Arm Pulldowns (60-65-71-71#)
10 Incline DB Flies (35-40-40-45#)

A lot of increases over last week. The movements are feeling good!

5 Rounds

10 Inverted Bar Rows
10 Clapping Push-ups

This was a nice explosive burner to finish the session. Took me 4:13.

I was kind of exhausted in the afternoon. It’s been a long time since I’ve done a double session and I actually felt much better after lifting.

Another Pair Bite the Dust

I only got about 5 hours of sleep last night, but WHOOP has me at 87% recovered. Today is a cooler day and it was me by myself at the park a little after noon.

Warm-up

10 Kip Swings
400m Run

Gymnastics

E3M – 5 Sets

11 Muscle-ups

A month and a half ago I did 44 reps in an every three minute workout of max reps after 16 in the first set. I wanted more volume today, but I’m not ready to attempt a new max set. Going for ten per minute would have only been six more total reps. By not starting with a MAX set that sounded completely doable since I’d just done five sets of eight a couple weeks ago in a workout with other movements. I went with eleven to challenge myself and because it’s a weird number.

The goal was to do each round unbroken. Ha! I was able to do the first two rounds unbroken and felt pretty good. It hit me though. 9-1-1 (not an emergency!), 8-2-1, and 6-1-1-1-1-1 for the other three rounds. I’m pleased with that. 55 reps is a lot. Nuts that before the pandemic I’d never done more than 10 unbroken and my max during a test in December was 9. Now I’m doing that many multiple times.

Conditioning

5 Rounds

15 Push-ups
10/10 yard Shuttle Sprint
10 Push-ups
20/20 yard Shuttle Sprint
5 Push-ups
30/30 yard Shuttle Sprint
1:30 Rest

I did all the push-ups unbroken. My times were 55, 53, 54, 54, and 54 seconds. How’s that for consistency?

When I got home I threw the shoes in the trash. As I was running the warm-up I could feel the support was gone.

Team, Solo, Team

I walked 18 holes yesterday and I’m a bit tired today since I was up late working on some wiring stuff around the house. Legs are a little tight from Wednesday. Out in garage at 4pm.

Warm-up

5:00 BikeErg (2,247m)
80′ Lateral Monster Walk
80′ Monster Walk
15 Monster Squats
10 Hang Power Cleans (45#)
10 Shoulder Presses (45#)

Conditioning

14:00 AMRAP w/ Partner
- 30 Hang C&J (95/65#)
- 20 HSPU
- 15/10 cal SkiErg
5:00 Rest
7:00 AMRAP
- 15 Burpees
- 15 Deadlifts (135/95#)
5:00 Rest
14:00 AMRAP w/ Partner
- 15/10 cal Row
- 20 Hand Release Push-ups
- 30 DB Hang C&J (35/20# DBs)

I went first. We went alternated each doing eight and then seven clean and jerks. Back and forth doing sets of five handstand push-ups. On the SkiErg I probably averaged 1,050-1,100 cal/hr. We got through 3+26.

In the solo workout I went out conservative and really focused on my deadlifts, trying to brace my low core for each one. My back started to get tight in round one, but I kept at it and picked up the pace over the second half of the workout. I split my deads up 8-7 every time. Got exactly four rounds. I went in to the low back reset position on the ground for a few minutes before the final AMRAP just to be safe.

Brandi started, so I got a little extra rest. We split the HR push-ups down the middle and stuck to the same 8-7 routine for the clean and jerks. I mostly did my clean right in to shoulder press to try to speed them up. Sprinkled in a push press here and there. For the first two rounds I pulled about a 1,600 cal/hr average. Then I knew I had to really push the last two rows if I wanted to finish a 4th one, so I went all out over 2,200. We got it in and B was able to get 5 push-ups for a score of 4+30.

Midline

3 Rounds

50m DB Front Rack Carry (50# DBs)
14 Landmine Twists (70#, club grip)
8/8 Hip Abducted Evil Wheels

Decided to throw out 30 Russian KBS that were supposed to be at the end of this. I put enough stress on my back already. Play it safe! Those landmine twists are a great movement!

Club Grip

My pecs are a little sore. Worked out at 4pm today.

Warm-up

8:00 BikeErg (3,856m)
80′ Lateral Monster Walks
80′ Monster Walks
5/5 Landmine Curtsy Lunges (club grip, 45#)

Legs

5 Sets

8/8 Single Leg RDL (foot on wall, 70# KB)
6/6 Landmine Curtsy Lunges (club grip, 115-125-135-145-155#)

This new club grip is awesome for these!

3 Sets

50m Tip Toe Farmer Carry (50# DBs)
12/12 Single Leg Step Downs (15″, 50# DB)

Conditioning

4 Rounds

10 Plyo Lunges (50# DBs)
14 Pull-ups
10 Bar-facing Burpees
1:30 Rest

Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.

EZ Does It

Yesterday I walked 18 holes of golf on a beautiful day. My legs are not happy from Sunday. Mainly shins from the broad jumps and my heels from working in my basement workshop a lot of hours over the weekend. Out in the garage at 3pm.

Bis & Tris

3 Sets

12 EZ Bar Curls (56-61-66#)
12 Tricep Push Downs (spinning bar, 71#)

3 Sets

12 Seated EZ Bar OH Tricep Extensions (56-66-71#)
24 alt Hammer Curls (35-35-40# DBs)

3 Sets

12 Static DB Curls (25# DBs)
12 Tricep Pull Downs (rope, 60#)

3 Sets

10 Reverse Grip EZ Bar Curls (46-51-56#)
10 Plate Hammer Curls (5-10-10#)

You could say the EZ curl bar (which weighs 16# BTW) was a great addition!

Conditioning

12:00 AMRAP

10 alt Renegade Rows (50# DBs)
10 Box Jumps (24″)
10 T2B
20 Mountain Climbers

I didn’t put on my grips, which is the first time on that bar I believe, other than maybe for strict pull-ups. I was originally thinking I’d try 10 unbroken toes to bars, but I knew after a few reps wouldn’t fly without the grips. I was able to hold 2×5 the entire way though. Got through 6+30.