Nick Momrik

Sandbag It

My glutes and hamstrings have still been sore, but not terrible. Definitely feeling those dumbbell bench presses though. Open gym at noon.

Strength

Bench Press

10×45#
10×95
5×135
5×155
5×175
5×185
5×195
5×205
5×210

Far from the 245 pounds I did last summer.

Conditioning

7 Rounds

40s Sandbag Cleans (100#)
40s C2B Pull-ups
40s Broad Jumps
40s Wall Ball Sit-ups (20#)

Basically got about 30 seconds of work for each movement. I started out with my gymnastics grips on, but I wasn’t using the Speal bar, so I was having a hard time keeping my grip. I took them off after the 2nd round and did much better. Averaged 7-8 pullups and 13 sit-ups, but no idea on the other moves. It was hard to get in good broad jumps under fatigue.

1st Quarter

Each time I woke up during the night I could feel the soreness in my shoulders growing.

I think the active recovery I get from walking the golf course in the summer really helps my recovery and conditioning. With the weather shift our golf season is most likely over, so I’ll try to get on the Airdyne or treadmill each week.

Started at the beginning of the Michigan vs Michigan State game and planned to go through the first quarter, but then there was a weather delay for lightning.

40:00 AirDyne – 11.33 miles

Lower the Power

My glutes and legs are sore from the the split squats. Went to the 4pm again.

Warm-up

2 Rounds

30 Double Unders
15 PVC Pass Throughs
10 Push-ups

Weightlifting

5 High Pulls (45#)
5 High Hang Muscle Snatch (45#)
5 Overhead Squats (45#)
10 Snatch Balance (45#)
10 Power Snatch (45#)
3 Power Snatch (95#)
3 Power Snatch (125#)
1 Power Snatch (135#)
1 Power Snatch (145#)
1 Power Snatch (155#)

E30S – 10:00

1 Power Snatch (165#)

My feet starting catching wide somewhere around rep 8, so today was a good time to work on dropping into a lower power snatch. Was a bit odd and uncomfortable, but I was getting the hang of it by the end.

Conditioning

5 Rounds

60 Double Unders
12 Dumbbell Bench Press (50# DBs)
6 Bar Muscle-ups

I broke up the dubs into sets of 20 again, hoping to keep my heart rate down. Bench presses were all unbroken, though after the second round reps 8-12 definitely got slower. I was expecting to jump up and knock out 6 unbroken every round (or at least a few), but then I missed my very first muscle-up. Oh shit! Plan B. I focused on my movement and knocked out two reps. Sets of two was the new goal. Most of those sets were not easy, but I made it without missing again. I could feel the fatigue in my pulling muscles right from the first round. Maybe from the strict toes to bars yesterday or from 20 heavy snatches. Going right after bench press was tough as well. I finished in 14:58.

Had my first protein shake in 5.5 months after I stopped supplements to fix some concerning lab results.

Run Inside

Complete rest day yesterday and went to the 4pm class today.

Warm-up

Bottom Squat Hold
Dead Hang
Couch Stretch
Figure 4 Stretch
Line drills

Conditioning

21:00 EMOM (alt)

15 Burpees
15 cal Row
8 Jingle Jangles (45′)

Was getting my burpees done in 41-43 seconds every round and kept my pace at about 1,400 cal/hour on the rower. Didn’t feel like running 200 meters outside (I was going to scale to 150 anyway to survive) with the weather and it turned out much nicer to run inside. 🙂

Accessory

3 Sets

10/10 Bulgarian Split Squats (30# DBs)
12 Strict T2B
15 Strict Ring Dips

This was pretty terrible. Had a much tougher time doing multiples today for the toes to bars. I did 3×5 for every round of ring dips.

Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

Crossover Symmetry Activation
400m Run
10 Strict Press (45#)
10 Push Press (45#)
10 Push Jerk (45#)
10 Split Jerk (45#)

Weightlifting

Split Jerk

4×95#
4×135
2×165
2×185
2×205
2×225
1×245
1×255
1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

500m Row
10 Push Jerks (135#)
Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.

More Toes to Bars

I was whooped after that workout yesterday. Sat on my chair for a few hours before I got the motivation to get up and do some this around the house. Made a new organizer for the garage gym. Went to the 4pm class today.

Warm-up

2x 30s Couch Stretch (each side)
2x 30s Figure 4 Stretch (each side)
20 PVC Pass Throughs
2:00 Assault Bike
10 Pause Overhead Squats (45#)
5 High Pulls (45#)
5 Muscle Snatch (45#)
10 High Hang Squat Snatch (45#)

Weightlifting

Squat Snatch

3×75#
3×95
3×115
3×125
3×135
3×145
3×150
3×155
3×160

My shoulder was still holding up and the lifts felt pretty solid. I don’t think I’ve squat snatched this much since 17.3! Guess I was doing all powers after the back tweak in the Open that year and then this year I’ve been letting my shoulder recover.

Conditioning

E3M – 5 Sets

200m Row
15 Kettlebell Swings (70#)
15 T2B

Was pulling 1:40 or less every round. I was able to do 3×5 toes to bars for the first four rounds and then 5, 3, and 7 quick singles in the 5th round. My splits were 2:04 – 2:02 – 2:05 – 2:12 – 2:17. That’s enough T2B for this week after 72 yesterday and 75 more today. Seems like my endurance with them is finally getting better.

Almost Met Pukie

Friday night my hamstrings started to get sorer. Maybe I’m using them more when I squat now after so much time off from heavy lifting, where I was really quad dominant before. Maybe some is from the step overs though?

Yesterday was a long and exhausting day playing in a scramble where the temp never got above 50°. Went to open gym for noon today.

Conditioning

24:00 EMOM (alt)

10 Thrusters (95/65#)
50 Double Unders
6 Burpee Box Jump Overs (24/20″)
12 T2B

After flying through my first set of the burpee box jump overs I thought about increasing to eight reps. I figured things would get rough and decided not too. Boy was I glad I made that call! In round four I started questioning why I had to make this a six rounder instead of five. I was cruising along pretty good but the thrusters were getting slower and slower and I was missing one or two double unders every round. My toes to bars were holding well with 6-6. Then in the 5th round I had to do 6-3-1-1-1, which really cut down on rest going into the thrusters. I was hurting at that point, but wasn’t putting the bar down. My final set of the burpee box jump overs had to be almost twice as slow as my other rounds. I had been doing so well at jumping up off the ground and rebounding right into the box jump until that point where I resorted to doing everything I could to finish. I had to do 3-3-2-1-1-1-1 to finish out the T2B. I thought I was going to puke and it took me a long time to recover. Worst workout I’ve created in a very long time!

Accessary

4 Sets

6 Pendlay Rows (125#, supinated grip)
7 Good Mornings (45#)
8 Evil Wheels

Tried doing good mornings with the same weight, but my back was really tight.

Thirty on the Bar

My legs are a little tight from yesterday, but not really sore yet. Few other people seem destroyed, but I had missed the previous days workout. Went to the 4pm today.

Warm-up

Crossover Symmetry Activation
Hang Snatch High Pull
- 2x5x45#
- 5×95
- 3x5x115

I don’t think I’ve ever done the pulls from a hang before. Thumbs are not used to hook gripping that much.

Weightlifting

Power Snatch

3×95#
3×115
3×135
2×155
1×165
1×175
5x1x185

Supposed to be 5×1 @ 75% of 1RM, which would be 165 pounds. I was feeling good and haven’t put up much weight in a while, so I wanted to push it. I was catching with my feet much wider than I’d like, so on the last couple I tried to catch narrower. I wasn’t dropping under enough, so they were kind of ugly. Glad I can still easily get the weight up there though.

Conditioning

100-80-60-40-20 Double Unders
10-8-6-4-2 Bar Muscle-ups

I stopped every 20 double unders to keep my heart rate down for the muscle-ups. I think I had 4 or 5 misses. On the bar I went 6-3-1, 5-3, 6, 4, and 2. I wasn’t thinking hips enough in that second set of round one or I could have gotten the set of 4. Other than that I’m really happy with my sets, especially getting the set of 6 so late into the workout. Took me 9:29 to finish.

Bar muscle-ups have been feeling so good. I wonder how fast I can do 30.

My shoulder is feeling so much better, so hopefully I can get on the rings again soon.

Leg Day

Was too nice not to golf yesterday, especially when the 12 day forecast doesn’t show anything above 55 degrees. I did ride in a cart though since it was probably the last weekday golf of the year. Went to the 5pm class tonight.

Warm-up

400m Run
2 Rounds
- 20 Air Squats
- 15 Good Mornings (PVC)
- 10/10 Lateral Step-ups (30″)

Strength

Back Squat

10×45#
10×95
5×135
5×185
5×215
3x5x235

Squatting still just feels so weird. I think part of my is scared and part doesn’t know what the weights should feel like. The working sets were far tough but ok. Slowly working my way back and increasing that potential max…

Conditioning

4 Rounds

20 Wall Ball (20#, 10′)
15 Dumbbell Box Step Overs (40# DBs, 24″)
Rest 1:30

Ewww! My round times were 1:54 – 1:56 – 2:03 – 1:51 for a final time of 12:14.

Pain Free Squat Snatches

Was a nice day yesterday so I went golfing. Went to the 4pm class today.

Warm-up

Crossover Symmetry Activation
400m Run
3 Rounds
- 10 PVC Pass Throughs
- 5/5 Single Arm Dumbbell Overhead Squat (25#)
- 5 Sotts Press (PVC)

Weightlifting

Warmed up with 45-75-95-115#. Wasn’t sure how my shoulder would feel and didn’t have any pain!

10:00 EMOM

Squat Snatch + 2 OHS (135#)

Felt great actually! Seemed like I was easily diving under the bar and stability felt just fine. Big difference compared to a month or two ago when I was failing 135# squat snatches because it hurt to catch.

Conditioning

2018 Team Series Event 6 – 2 Rounds (w/ partner)

100 cal Row (switch every 25 cals)
50 Handstand Push-ups

Paired up with Tom and I went first. We crushed the rows. Went 15-10 HSPU in the first round and then 10-10-5 in round two. Finished in 13:22.

It started pouring, but was only a small cloud so I stuck around and did Crossover Symmetry Recovery. Going to try to get this in more often so I can hopefully get back up on the rings and back to butterfly pull-ups.