Nick Momrik

More Gymnastics Success

Hard to believe my abs aren’t very sore from the 150 sit-ups on Sunday. Yesterday I walked 18 holes of golf. Out in the garage around noon.

Year of the Engine – Interval

6 Rounds

4:00 Row
2:00 Rest

I got exactly 1,121 meters every time. Huge range of emotions to get through this one. When I got through three I thought it was possible to keep my 1:47/500m pace. When I got though four I had doubts. When I had one left I figured I could hang on. With two minutes to go I thought I might puke. It was a great feeling of accomplishment when I made it! This was the hardest session in four months.

Went to the 4pm class.

Warm-up

2 Rounds

5 Strict Pull-ups
5 Burpees
20 PVC passes
10 Wall Balls (20#, 10′)

Shoulder Press

10×45#
5×75#
5×95#

Conditioning

10 Rounds

5 Shoulder Presses (105#)
5 Muscle-ups
12 Box Step-ups (24″)
1:00 Rest

A lot of modifications today. I did the shoulder presses instead of heavier and heavier push jerks. I probably could have used 115 pounds. The box step-ups were in place of double unders and I picked the count by seeing how many I could do in 30 seconds during round one. Both mods were due to my calf strain. Rx was 10 chin-ups, but since I was modding two movements I went with the Rx+ 3-5 muscle-ups. My palm is healing pretty well and I knew ring muscle-ups wouldn’t affect it. I went to the gym planning on doing 4 muscle-ups each round to stay unbroken, but did 5 in the first round and stuck to it. Was close to missing in the final round, but I got them all unbroken! 50 is a lot for one day. The step-ups got consciously slower to give myself a little more “rest” for my pulling to recover. I think I finished in 22:48, though it might have been 22:38 or 23:48. I didn’t record it anywhere right away and the numbers are jumbled in my head.

Accessory

3 Sets

15 Lateral DB Raises (10# DBs)
20 Sit-ups
15 Front DB Raises (10# DBs)

A Leg Up

Last night I played a quick 18 holes (riding in a cart) in less than 2.5 hours. I wish every round of golf could be that fast.

Open gym at 10am…

Conditioning

30:00 AMRAP

2 Legless Rope Climbs (13′)
25/25m walking Sled Push (180#)
10 Decline Push-ups (feet on curb)
50/50m Single Arm Farmer Carry (70# KB)

Originally written as 10 rounds, but I put a 30 minute cap on it and nobody finished. I got through 9 rounds and the rope climbs. Wore a glove on my left hand to protect my ripped palm and my right hand just aches now from the rope. Since we only have two ropes and two sleds I knew there would be some rest built in to this workout, otherwise I would have been able to finish. I was getting real close to failure on those rope climbs, so 20 legless in a long workout seems to be my limit. Started out with only one 45# plate on the sled, but it was really easy so added a second one.

Tabata

Bottom-to-Bottom Air Squats

Started out hot, faded in the middle, and pushed at the end to hit 100 reps. Didn’t know it until I recorded my score on BTWB, but that ties my best from three years ago when I last did this.

Midline

150 Sit-ups

I’ve done 100 many times but never 150 in a row. It’s not fun. Went unbroken in 5:41. I’m going to feel those for a few days.

Year of the Engine – Polarized

24:00 Airdyne

** Endurance pace with 7s sprints @ 5, 10, 15, 20.

I expected week five to keep progressing, but it takes a slight step back on the first polarized and endurance workouts. I got 707 cals and 14.46 km.

Might be a light week for workouts as long as golf doesn’t get rained out (looks like it’s going to rain tomorrow), since I’m also going to watch a pro tournament this week.

Saturday Shoulders

I’m feeling good after the gym workout yesterday. Today’s workout at the gym wouldn’t have been good for my injuries, so I didn’t go. Was out in the garage after 11.

Strength

Single Arm DB Shoulder Press

5 reps each arm, then change weight
5# -> 50# with 5# increases
50# -> 5# with 5# decreases

So it’s a pyramid with a flat top. By doing 50 pounds twice, it ended up being 20 sets for 100 total reps on each arm. I finished in 9:24.

Conditioning

20-15-10-5

Burpees
DB Box Step Overs (24″, 35# DBs)

Thought about combining them in to one movement, but I didn’t want to be bending over to lift up the dumbbells that often with my back and I’m pretty sure it would have been much slower. Finished in exactly 7:00.

Year of the Engine – Polarized

27:00 Airdyne

** Done at endurance pace with 7 second sprints @ 6:00, 12, 18, 24 and recover back to the endurance pace.

I did 721 calories and 15.53 km. That wraps up 16 weeks of the program. These polarized workouts have been pretty much just more endurance days, but I’m guessing the length of the sprints is going to get longer for the next four weeks.

The Price of Unbroken Pull-ups

My legs are still sore today. Was out in the garage just after 12.

Year of the Engine – Interval

12 Rounds

45s Row
1:15 Rest

My goal was to hit 1:35/500m and it was a success. I got 237 meters every round except the 5th where I got 238.

2019-06-21-row That put me over 150k meters on the rower since I got it.

Warm-up

3 Sets

10 Reverse Hypers (140#)

7:00 AMRAP

15 Air Squats
5 Burpees
10 cal Row
4 Inchworms

Got through three rounds and did the burpees instead of 20 double unders, due to my calf.

Conditioning

E3M – 10 Rounds

10 cal Assault Bike
10 Pull-ups
10 MB Cleans (20#)

Second week in a row where the Friday workout repeated some of the movements I did at home on Thursday night. This was programmed as 3×135# C&J for three rounds, then three rounds of heavier doubles, and finally four rounds of heavy singles. I definitely can’t do jerks with my calf and didn’t want to press my luck for my back or calf with heavy cleans so I decided to substitute the medicine ball cleans.

I started hot out of the gate to get the bike going each round and was doing 90+ RPM, until I had 2 cals left where I kind of coasted in because the work is already done and you just need to let it tick over. My goal was to do all of the pull-ups unbroken and I did. Pushing the limit on bigger sets of gymnastics is working out surprisingly well lately. I did tear open my palm in the 9th round, so the 10th was using basically finger tips only to grip the bar on my left hand. I’ve never ripped on my palm before! I think I was done with the first round in 1:02 and the rest of the rounds were 1:11-1:15.

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Midline

5:00 EMOM

15 Hollow Rocks
10 V-ups

Last two rounds hurt!

Could Have Made All 5 Sets

I started getting a headache around 10pm on Tuesday night and still had it the next morning, until I took an Aleve. Had to be from the 100 handstand push-ups. Yesterday I walked 18 holes on the golf course. My inner thighs and hamstrings started feeling tight last night and are more sore today. Must be from the sumo deadlifts.

Year of the Engine – Endurance

33:00 Airdyne

Went 924 cals and 19.51km.

No B.S. Bench Press

10×45#
6×95
3×135
3×165
3×195
3×215
3×230
4x3x235

For week three the work was 5×3 at 215# +15-20. I wanted to go for the 20# add, but wasn’t sure so I did the first set at 230. Could have made it through 235 for every set.

Accessory

10:00 EMOM (alt)

8 Strict C2B Pull-ups (fat bar)
15 Russian KBS (53#)

These pull-ups were much harder than 7 of the chin-up variation last week. I think it was mostly due to the different hand position, but the swings may have affected my grip some.

10×10 Unbroken

Walked 18 holes on the golf course yesterday and my calf wasn’t an issue. Today it feels even better. Out in the garage at noon.

Year of the Engine – Polarized

24:00 Airdyne

**Endurance pace with sprints for 7 seconds @ 5:00, 10, 15, 20 and recover to endurance

Went 700 calories and 14.37 km. I finally switched the units on my Airdyne over to kilometers, which should give me more distance precision. Less than 6 months through 2019 and I’ve already put more distance on my bike than any other year.

Went to the 4pm class.

Warm-up

3 Sets
- 10 Reverse Hypers (140#)
500m Row
Tabata
- Good mornings (PVC)
- PVC Passes
- 15 Hand Release Push-ups
- Jumping Jacks

I started to head out for a 400m run but only made it a few steps. My calf was having none of that. The jumping jacks weren’t great either.

Conditioning

2 Cycles

5:00 EMOM
- 15 cal Row
5:00 EMOM
- 10 Sumo KB Deadlifts (88#)
5:00 EMOM
- 10 HSPU

My average pace on the rower was around 1,700 cal/hr and it was taking me 28-32 seconds to finish. Regular 225# deadlifts were programmed, but I’m not going crazy with my back. I figured I’d see how long I could stay unbroken on the handstand push-ups and I made every set! They slowed down over time, but it wasn’t really a struggle. I didn’t expect that for 100 reps.

Push-up Intervals

I got some solid sleep again and my back is feeling better. Still up in Rogers City, so I got in a workout around 11am.

Gymnastics Strength

15:00 EMOM

10 Hand Release Push-ups

Wanted some volume and larger set work, so this did the job. Was able to keep the same 11-12 second pace through every set.

Year of the Engine – Interval

6 Rounds

3:00 Airdyne
2:00 Rest

Kept my pace at 85 RPM and got a total of 682 calories with intervals of about 2,028 – 2,012 – 2,028 – 2,012 – 2,028 – 2,028 meters.

30 On 30 Off

I drove up to Rogers City this morning. My back seemed to feel better after the workout last night and still feels about the same today. No improvement with my calf. I thought about doing this workout early this morning on the rower before leaving, but didn’t have the energy. So I did it around 6:30 on Dad’s Airdyne AD2; nice that he has the same one as I do.

Year of the Engine – Interval

18 Rounds

30s Airdyne
30s Rest

I was thinking 90 RPM would be a solid pace but I ended up going 97-100 without a problem for a total of 490 calories.

0.25-0.48-0.71-0.93-1.17-1.4-1.64-1.87-2.1-2.33-2.56-2.79-3.02-3.25-3.49-3.72-3.94-4.18 miles

Bench Speed

My back and calf are still bothering me today. Out in the garage at 11.

Year of the Engine – Polarized

24:00 Airdyne

** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.

I got 693 cals and 8.91 miles (14,339m).

Went to the 4pm class.

Warm-up

3 Sets

10 Reverse Hypers (140#)

3 Rounds

35s Assault Bike
7 Hand Release Push-ups
6 Ring Rows

Bench Press

10×45#
10×95#

Conditioning

10 Rounds

10 Bench Press (135#)
5 Strict Pull-Ups
5 Pull-Ups
15 cal Assault Bike
1:30 Rest

There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.

The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.

That was a good one and I didn’t have to scale anything for my current injuries.

Midline

4 Rounds

40 Russian Twists (44# KB)
20 Sit-ups

I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.

Bro Thursday

Yesterday I rode in a cart for golf because I didn’t want to walk that much on my injured calf. Today golf was rained out again. No improvement with my calf and I woke up with my back feeling like I did something to it yesterday. I felt fine golfing though and the only other thing I did besides work was clean the grill. Who knows. I’m being smart and staying home from the gym even though the workout looks really fun.

Year of the Engine – Endurance

30:00 Airdyne

Did 844 cals and 11.04 miles (17,767m). I was glad the pedaling didn’t bother my leg.

Strength

Bench Press

10×45#
4×95
4×135
4×165
4×195
4×210
6x4x225

Last set was my best one after feeling like a struggle for the rest. I was a bit tentative with the other sets and just went for explosive reps to finish.

Accessory

10:00 EMOM (alt)

7 Strict C2B Chin-ups (far bar)
20 Banded Press-downs (green)

Here’s my final set of chin-ups…