Nick Momrik

Cardio Thursday

If I had gone golfing we definitely would have been wet. Went to the 4pm class.

Warm-up

2 Rounds

Row (30s easy / 30s hard / 30s easy)
30 Double Unders
15 Push-ups
1:00/1:00 Calf Stretch

Was worried this many push-ups would affect the 125 coming up in the workout, but seemed fine.

Conditioning

25:00 EMOM (alt)

17 Calorie Row
25 Sit-ups
50 Double Unders
25 Push-ups
200m run

I scaled back the row calories from 20, which is a bit insane. Going in I thought I’d do 15, but felt good in the first round so went with 17 and was able to get it just fine each round. Excited I was able to keep a high pace on the rower, over 1,500 cal/hr almost the entire time and even over 1,600 quite a bit. After getting off the rower I had just enough time to walk over to my AbMat and sit down by the time the next minute started. Never missed a dub and went 10-10-5 for every set of push-ups. Even my runs felt good and I was able to sprint the last one.

I have a love/hate for these long cardio EMOMs. They can be brutal but seem to be doing a lot for my fitness and mental side.

Mobility

Quad smash with a kettlebell
Calf smash with a barbell

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

Dead Hang
Bottom Squat Hold
200m Run
15 Hand Release Push-ups
200m Run
15 Pass Throughs
200m Run
30s Handstand Hold

Strength

Shoulder Press

5×45#
5×75
5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

10-9-8-7-6-5-4-3-2-1

Push Press (95#)
Burpee
Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

3 Sets (each arm)
- 8 Single Arm High Pull (35#)
- 45s Rest
75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

Five & Two

Walked 18 holes yesterday and was exhausted from the round taking 5 hours in the heat and humidity. Went to the 4pm class today.

Warm-up

Dead Hang
Bottom Squat Hold
400m Run
Line Drills
2 Sets
- 10 Kip Swings
- 10 PVC Passes

Conditioning

5 Rounds

500m Row
35 Air Squats
7 Bar Muscle-ups
1:30 Rest

I pulled just under 1:48 for the first 3 rounds. Then I was feeling some fatigue kick in so I went just over a 1:50 and finally 1:52. My air squats weren’t speedy, but I kept moving and got full range of motion on the top and bottom of each rep. Going in, I thought about trying for unbroken muscle-ups at least in the first set. I’ve done 6 on the bar but never even attempted 7. In that first round I got to 5 and felt like that was sufficient for surviving all 35 reps, which ranks up there with the most I’ve done in a day. I was able to do 5-2 every round. My round times were 3:36 – 3:46 – 3:52 – 3:53 – 4:05, so the clock was at 25:12 when I finished.

Mobility

2:00/2:00 Pigeon stretch on top of box

Damn my outer hips are really tight in this stretch!

2nd Fly High Paul WOD

Later this week will have been a year since our friend’s husband Paul passed so today we did the “Fly High Paul” WOD we came up with last year. Hot and humid again but not nearly as bad as last year.

Conditioning

36:00 Parter AMRAP

Parter A – Runs 400m (pace setter)
Parter B – Does AMRAP
- 4 Thrusters (115#)
- 5 Burpees
- 81 Jump Rope

** When switching, continue where your teammate left off in the AMRAP.

I worked with TJ and ran first. We decided not to keep track, but it seemed like we were pretty even with Andy and Jason, who got around 23 rounds. I finished up my last run at the end, which was probably my 7th or 8th one. I felt pretty good even on the runs today, which is unusual for something that long.

Running out of Clock

Out in the garage a bit before 4pm.

Active Life – Bulletproof Shoulders 12

3 Rounds

10/10 Single Arm KBS (35#)
10/10 Suitcase Deadlifts (53#)

2 Rounds

100m/100m Single Arm Farmer Carry (70#)
Nerve Flossing: x 10 palms down and palms up
30s Rest

Supposed to be 70 meters with 88 pounds, but I didn’t want to use the handle with plates and 70 pounds is the heaviest KB I have so I walked 100 meters.

Strength

6 Weighted Pull-ups (20#)
5 Power Snatches (45#)
6 Weighted Pull-ups (20#)
5 Power Snatches (75#)
6 Weighted Pull-ups (20#)
5 Power Snatches (95#)
6 Weighted Pull-ups (20#)
5 Power Snatches (115#)
6 Weighted Pull-ups (20#)

Figured I might as well warm up my snatches in between the sets of pull-ups.

Conditioning

E2M – 5 Sets

5 Touch-n-go Power Snatches (135#)
20 Hand Release Push-ups

Made it through! First round of snatches was done with 1:44 left and push-ups done with 1:03 left. I think I kept the same pace for the second round of snatches, but then every round got slower. Push-ups got slower every single round. My final round of snatches was done with 1:35 left and after the push-ups there was only 12 seconds to spare. I don’t think I would have made it through a 6th round in two minutes.

Heavy Russians

Walk 18 holes yesterday in some great weather for golf. Went to the 4pm class today.

Warm-up

2 Rounds

200m Run
10 Pass Throughs (PVC)
10 Overhead Squats (PVC)

Strength

Front Squats

6×45#
6×95
3×135
3×165
3×185
3x3x205

Feels much heavier than it should. I guess that’s what a year and a half of not squatting does for your legs and midline. I keep telling myself, “Slow and steady progress.”

Oh, I did these front squats instead of a complex of 1 snatch push press + 2 OHS. My shoulder still does not like that deep position of the overhead squat.

Conditioning

4 Rounds

30 Russian KBS (70#)
30 Sit-ups
30 Calorie Row

Good one with the heavy kettlebell. Did everything unbroken without any trouble. Started with around 1,450 cal/hr in round 1, then got a little slower each round. Finished in 14:21.

Little weird that the women’s scale for the row was 21, but then Casey told me it came from CompTrain instead of the Krypton affiliate programming, which seems to always use a ratio of 5/4.

Active Life – Bulletproof Shoulders 11

Skipped the special warm-up since I was plenty warm.

3 Sets (each arm)

8 Single Arm Shoulder Press (50# DB)
45s Rest between arms

All aboard the struggle bus!

Tough Pace

Went to the 4pm class.

Warm-up

1:00 Row
10/10 Leg Swings
1:00 Row
2×10 Kip Swings
1:00 Row
20 Air Squats

Conditioning

30:00 EMOM (alt) -> AMRAP

15 Calorie Row
200m Run
1 round of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

You are supposed to try an alternating EMOM and then turn it into an AMRAP when you fail. I wasn’t concerned with the row or the “Cindy” rounds, but figured the run would get me. Got through the 5th round with the runs being tough but feeling doable. Then I headed out for the 6th run and knew I didn’t have much left. My heart rate was too high to keep pushing the pace. The row and gymnastics were done in less than a minute each time, so I didn’t fall too far off getting all three done in 3:00 though. In the 10th round I headed out for the run with 1:10 on the clock, pushed to finish it and actually had time to knock out 2 pull-ups. So I ended up close to finishing 10 rounds.

For the first 5 rounds I was pulling 1,400+ cal/hr on the rower and then was trying to stay above 1,200 for the rest. First run was done in just over 40 seconds and got slower each round. My first round of Cindy took about 36 seconds, but I didn’t really look at the clock after that one. I did regular kipping pull-ups throughout and it still feels ok on my shoulder. My air squat speed seemed much better than usual.

We were done super early, so did some shoulder work…

Active Life – Bulletproof Shoulders 10

4 Sets (each arm)

50m Single Arm Overhead Carry (53# KB)
30-60s Rest between arms

Actually was only programmed for 3 sets. Extra credit!

Sets of 5 or 3?

Walked 18 holes yesterday on a cooler day when it misted/drizzled off and on the entire round. Tt was actually quite comfortable though with pants and a long sleeve t-shirt under my golf polo. Instead of going to class today I decided to do yesterday’s programming because I need the squat work. Out in the garage around 5pm.

Warm-up

2 Rounds

1:00 Airdyne
10 Air Squats
10 Shoulder Rolls (PVC)
10 Good Mornings (PVC)

Strength

Back Squats

10×45#
5×95
5×135
5×165
3×195
5x3x225

I squatted off jerk blocks, so it was like an extra half rep each set. Need to get my new rack installed this weekend.

Conditioning

Warmed up my power cleans with five at 45# and at 95#.

15:00 AMRAP

30 DU
15 Power Cleans (115#)
30 DU
15 T2B

Started with 3×5 on the cleans, then went 5×3 for 3 rounds, and 3×5 in my 5th round. I had debated on 3×5 or 5×3 for toes to bars, but stopping at 3 felt right during the first round so I did 5×3 every round without issue. I think I’ve mentioned plenty of times how I don’t like the bar in my garage. I only missed one double under, at 14 in the first set of round three I believe. Finished four full rounds, the dubs, cleans, and 8 more dubs for 4+53. If I was going to do it again I might stick with the power clean sets but try doing 3×5 T2B throughout.

Not Dairy Queen

Long day yesterday! Went to open gym at noon today.

Gymnastics Strength

5 Sets

5 Weighted Pull-ups (20#)
5 Weighted Ring Dips (20#)

I used a far bar for my pull-ups.

Conditioning

3 Rounds

1:00 Box Jump Overs (24″)
30s Rest
1:00 Hand-to-hand KBS (44#)
30s Rest
1:00 Russian Twists (44#)
30s Rest
1:00 Single Arm S2OH (44#)
30s Rest

Didn’t expect it to hurt so much, but should have known with interval work. I went 23-22-23 on the box jumps, 32-33-34 on the kettlebell swings, 50-54-58 on the Russian twists, and 30-30-34 on the shoulder to overheads. I did a mixture of push jerks and push presses depending on how fast I wanted to rep them out.

We might not be Dairy Queen, but we have pretty good Sundays.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

**Try to do each round unbroken

Realized we had been missing out on the rest the last couple of times we did this. Also forgot that you’re supposed to keep your feet off the ground and reach out overhead on the tuck-ups. I got through the first two rounds unbroken, but then had to break it up a bunch on rounds three and four. Finished in 6:34.

On My Feet

Spent a lot of the day on my feet walking at a big community garage sale, walking 9 holes of golf, and mowing the lawn. The iOS Health app said I went 7.2 miles so I figured I could skip my run this week. I did get out in the garage before 7pm though.

Active Life – Bulletproof Shoulders 9

15:00 AMRAP

200m Ski Erg (medium pace with damper on 3)
20s Supinated Grip Bar Hang
10/10 Single Arm Suitcase Deadlift (53#)
10 Push-up Shoulder Taps

Got through 6 rounds plus 180 meters.