Nick Momrik

First Walk

Walked 18 holes for the first time this year. My hips and legs were feeling it after 15 holes. Beautiful day out. Snuck out in the garage for a quick test in the evening.

Warm-up

2:00 Airdyne (0.61 miles)

Engine Builder – Speed

10:00 Airdyne

Started out close to 90 RPM for a minute and then tried to settle in at 85. That drifted down to 82-83 for a while and I didn’t think I’d end up with a PR, but I found some energy and was able to pick up the pace and then push for the last 60-90 seconds. Ended up with a 4 calorie PR, getting 384 cals and 4.24 miles. 400 won’t be easy, but I’m realizing it’s possible.

That’s a Negative

My arms are all bruised and I’m beat from moving so much wood around yesterday. Started Sunday off right though…

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Went to open gym at noon.

Warm-up

3 Sets

1:00 Assault Bike
10 Reverse Hypers (90#)

Conditioning

5 Rounds (40s Work : 20s Rest)

Bar-facing Burpees
Plank
Bear Hug Squats (20# MB)
Handstand Hold

Was supposed to start with Man Makers, but I’m laying off the weights until I get back from my trip. I did 11-11-12-12-13 burpees and 22-25-26-27-30 squats. Should have pusher harder earlier.

Gymnastics Strength

4 Sets

5 Negative Pull-ups
20s L-sit (rings)

It’s probably been years since I’ve done negative pull-ups.

Midline

4 Rounds

40 Hollow Flutter Kicks
20 Side Plank Jumps
20s Hollow Hold
20 Alternating V-ups
1:00 Rest

Hardest part was holding the hollow each round, but I managed them all unbroken. A lot of core work today! Finished in 9:50.

Accessory

3 Sets

10/10 Single Leg Lateral Box Step-ups (30″)

Did these a lot slower and controlled than I have in the past, going to the bottom of a deep pistol before touching my leg to the ground. I’m gonna feel those!

Finished cleaning up the rest of the sticks and tree tops in the yard. Beautiful “taps aff” day for it.

Engine Builder – Max Aerobic Power

12 Rounds

1:30 Row
1:30 Rest

Was trying to decide on a pace for this. Was thinking about 1:42-1:43, but settled on 1:45/500m. Glad I did because I was at 1:44.8 for 9 of them and 1:44.6 for 3. My distances were 429-429-429-429-430-429-430-429-429-429-430-429 meters. Excellent consistency!

Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

400m Run
Line Drills

Conditioning

Partner Workout

8:00 AMRAP – 20-40-60…
- Calorie Row
- Burpee Over Rower
2:00 Rest
8:00 AMRAP – 20-40-60…
- 2x Plyo Lunges
- HSPU
2:00 Rest
8:00 AMRAP – 20-40-60…
- Wall Ball (20#, 10′)
- Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Back Off

Out in the garage before lunch.

Warm-up

3:00 Row

Paced around 1,000-1,200-1,300 cal/hr per minute for 810 meters.

Engine Builder – Anaerobic

6 Rounds

45s Row
3:30 Rest

After 4 days in a row on the Airdyne I was ready for some rowing intervals! Well, I did do a double EB on Sunday to get in 18x 45 second rows with 15 second rests. These 45 second rows are a lot different though. Wanted to get over 2,200 cal/hr by the 5th pull again, which I was able to do for the first 3 rounds, but as you can see, things really fell off:

27-27-26-25-24-24 cals
261-261-260-255-252-251 meters

Could feel my back getting tighter each round. Today was 20 meters and 6 calories shy of four weeks ago. Worse all the way around. 😦 Looking back at this one from four weeks ago, my stroke rate was 40-41 every round, so I was obviously compensating today to try and create more speed since I couldn’t get enough back in to it.

My little back tweak doesn’t seem to be going away, so I’m going to back off. After how that rowing felt and how stiff my back was getting out of the rower seat I scrapped my plans to go to the gym and do my own workout there. Today’s gym programming is snatches, deadlifts, and overhead squats, which aren’t a good idea with my back the way it is. I started writing up some other stuff to do at home, but it’s ok to rest up.

Wow, I haven’t had a true rest day since the 8th, 9th, and 10th when I was sick.

Farmer’s Stand?

Still got that minor thing in my back. Out in the garage before lunch.

Engine Builder – Speed

2 Rounds

9:00 Airdyne
3:00 Rest

Was probably around 79-81 RPM. Did 3.6 miles both rounds and 302-304 calories.

Went to the 4pm class.

Warm-up

15 cal Row
15 Hand Release Push-ups
15 cal Row
12 PVC Passes
15 cal Row
10 Strict Pull-ups

Strength

5×5 Strict Pull-ups

These were actually after some of the early sets of benching.

Bench Press

5×45#
5×95
5×135
5×165
5×195
5×215
5×230
5×240

Almost didn’t make that last rep! Just 5 pounds under my best for a set of 5.

Conditioning

Partner Chipper

100 cal Row
50 Strict Handstand Push-ups
100 Chest to Bar Pull-ups
50 Strict Handstand Push-ups
100 cal Row

This looked rough on paper! Partnered with Weston. We split the row in sets of 25 then HSPU and C2B in sets of 5s. I was able to do all of my HSPU strict and unbroken! The second time through them actually felt better. After 2-3 sets of C2B I switched from butterfly to a regular kip, which I always forget about when there is a lot of volume; lets me keep going much longer. Never had to come off the bar. The workout didn’t end up being as hard as I expected. I rowed around 1,600-1,700 cal/hr my first two times and then more like 1,500-1,600 at the end. We finished in 21:23.

Accessory

4 Sets

10/10 Single Leg KB Deadlift (62#)
40/40s Single Leg Stand (62#)

The single leg deadlifts didn’t feel the greatest on my back. First time trying the stands with a weight and it really wasn’t bad at all. Would you call it a Farmer’s Stand? LOL

AirPods for Cardio

This latest minor back tweak is just annoying enough to know it’s there. After a 5 day streak of green recovery, WHOOP has me in the red this morning.

I went out in the garage before a late lunch.

Engine Builder – Endurance

32:00 Airdyne

Wanted to keep the same 75 RPM I’ve been doing, but was just short of it today. Ended up with 11.93 miles and 924 cals.

Not sure if I’ve mentioned them here, but I got a set of AirPods a few weeks ago, and I love them for all of this extra cardio work. The speaker in the garage is hard to hear over the sound of the machines, especially if I want to listen to a podcast, so the AirPods have been great!

Slow Down the Wall Balls

Quick trip out to the garage before lunch.

Engine Builder – Interval

2 Rounds

7:00 Airdyne
1:00 Rest

Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.

Went to the 4pm class.

Warm-up

2 Rounds

200m Run
10 Air Squats
10 PVC Passes
10 Behind the Neck, Snatch Grip Sotts Press (PVC)

Accessory

4 Sets

12/12 Single Leg Hip Thrusts
25 Banded Pull Throughs (green)
Dumbbell Curls – 21s (25#)

Did this instead of OHS because of my back. Still doing the A version of the 21s.

Conditioning

15:00 AMRAP

30 Double Unders
15 Wall Balls (20#, 10′)
30 Double Unders
15 Pull-Ups

Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.

Accessory #2

5 Rounds

10 DB Lunges (35# DBs)
20 Sit-ups

Took about 6 minutes.

Tiger Did It!

I definitely aggravated my back a little yesterday with those dumbbell snatches. Surprisingly, this morning I had my 4th green WHOOP recovery day in-a-row.

What an incredible weekend watching Tiger. Due to the shift in tee times to the early morning I didn’t make it to the gym today. After golf was over, I got out in the garage by 4pm.

Engine Builder – Speed

7:00 Airdyne
1:00 Rest
5:00 Airdyne
1:00 Rest
3:00 Airdyne
1:00 Rest
1:00 Airdyne

Kept my pace around 82-83 RPM. I got 248-178-109-40 calories and my miles were 2.88-2.03-1.23-0.42.

Midline

4 Sets

15/15 Side V-ups
20 Supermans
10 Floor Wipers (5 each side)
30s Rest

Finished in 8:10.

After a two and a half hour rest I was in the garage again.

Engine Builder – Max Aerobic Power

18 Rounds

45s Row
15s Rest

As soon as I started, I could feel my tight back. Especially without a warm-up. My initial pace was 1:48/500m, but I couldn’t hold that; maybe due to the back or due to the speed work earlier. My distances in meters were:

209-209-207-207-207-205
203-202-203-202-204-204
203-203-203-203-204-206

Tabata Rows Suck

Stayed up later than I’d like, but got up and went to the 9am class.

Warm-up

400m Run
Stretch

Conditioning

Partner Workout

5 Rounds
- 10 DB Snatch (50#)
- 20 Burpees
4 Rounds
- 20 Box Jumps (24″)
- 40 Pull-ups
3 Rounds
- 30 Calorie Row
- 60 Wall Balls (20#, 10′)

I teamed up with Tom and we crushed! For the first four rounds of snatches one person did them and then we split them 5-5 in the fifth round. Burpees were split 10-10 each round. Box jumps were split 10-10 each round and we alternated sets of 5 pull-ups. Those pull-ups started feeling hard in the 2nd round! We split the calories 15-15 every round. First two rounds we alternated 20-20-20 on the wall balls and then 30-30 to finish. Took us 25:51, well under the 35 minute time cap. That felt really good!

I might have aggravated my back a little bit with the snatches. I could feel it on the box jumps, so I went a little bit slower. It felt good for wall balls though.

I was planning on doing my EB work later tonight, but my dad made a last minute decision to come down and watch the Masters, so I got it done before lunch.

Engine Builder – Interval

2 Cycles

8 Rounds (Tabata)
- 20s Row
- 10s Rest
5:00 Rest

I had no clue on a pace for this. Maybe something faster than a 1k PR pace? Sounded good to me, so my goal pace was 1:30/500m.

That was a terrible strategy!! I underestimated how much energy is required to get the flywheel up to speed each time, especially on such short rest. New goal for the second cycle was a 1:38 pace. That worked out much better!

My meters were:

108-110-106-98-95-96-97-97 (807)
103-102-102-102-101-101-100-102 (813)

When I hit my average at exactly 1:38 it was 102 meters. Consistency is key and worked out to more meters. I took a look at BTWB and people must use the clock when they do a Tabata row instead of programming the monitor, allowing them to get a lot of carryover meters every interval. 800 meters is only like the 40th percentile!

I did a real slow 1,000 meters in 5:00 to cool down.

I’ll be watching the Masters the rest of the day.

Goal!!

I’ve woke up to excellent recovery scores in WHOOP the last two days after being sick. I’m bummed to miss the gym all week and today looked like a good workout, but I’m going to the Saginaw Spirit playoff hockey game tonight, so only had time for a garage workout.

Engine Builder – Endurance

30:00 Airdyne (AD2)

In BTWB I have 29 logs of a 30 minute Airdyne ride. My best was 11.23 miles (877 calories) 23 months ago. Continuing with the pace of 75 RPM I’ve been using, I figured I would be close to that distance without even pushing for a PR. Got it with 11.26 miles (880 cals).

Accessory

4 Sets

Dumbbell Curl – 21s (25#)
10/10 Single Leg KB Deadlift (53#)
1:00/1:00 Single Leg Stand

First time trying four sets of the 21s.