Nick Momrik

Shoulder Said No

Walked 18 holes yesterday. Finally a break from the heat and humidity! Went to the 4pm class today. Did some hanging on the rings and tried some swinging and my shoulder was complaining, so no ring muscle-ups yet.

Warm-up

1:00 Assault Bike
10 Burpees
10/10 Step-ups (26″)
2×10 Kip Swings
6 Power Cleans (45#)
6 Power Cleans (95#)
3 Power Cleans (135#)
3 Power Cleans (165#)
1 Power Clean (185#)

Weightlifting

10:00 EMOM

3 Power Cleans (195#)

These were all TnG reps. Was confident in the weight because we did the same exact thing several months ago and I had used 90kg (198#) that day. Maybe should have tried 205# today. I kept thinking about adding weight after the 5th minute.

Conditioning

4 Rounds – With a Partner

400m Run
30 Alternating Arm Dumbbell Snatch (50#)
20 Burpee Box Jumps (24″)
10 Bar Muscle-ups

Paired up with TJ. The run was together and then we split everything else right down the middle. I was hoping to be able to do 3-2 on the muscle-ups each round because I hadn’t even done two in a row since the Open! I felt good up there, so I did all 5 and then really pushed to get through each round unbroken. Surprised myself and was getting really good hip action to catch high. Of course my running was terribly fucking slow though. Finally in the last round I decided to pass the DB in the air and it wasn’t that bad, so mad I didn’t do it every round. TJ started out doing 5 pull-ups and 5 push-ups in place of muscle-ups, but upped to 10+10 after the first round, which was a better scale and gave me a little time to breathe after I finished the burpee box jumps. We finished in 24:06.

Beat the Heat

I contemplated golfing today instead of hitting the gym, especially since I’d worked out 5 days in a row already. Friday was just some accessory work and double unders, Saturday was a little squat volume and only a 2 mile run, and Monday wasn’t a very taxing partner workout though. It was going to be another 85 degree day with high humidity so not that fun for golf. There wasn’t any lifting to affect my back, so I planned on going to the 4pm class. After waking up I decided to do 9am instead and get it over with. Will also give me more recovery before working out again on Friday. Tomorrow will be a perfect day for golf with a high of 71.

Warm-up

400m Run
3 Rounds
- 10 Air Squats
- 20 Jump Rope
- 20 Double Unders
400m Run

Already sweating and ditched the shirt before the second run.

Conditioning

E3M – 30:00 (10 Rounds)

15 cal Row
15 Burpees
30 Double Unders

I had to do the math a few times after realizing there were 150 burpees of interval work! The workout description said to log your slowest round, so it was important not to go out too hot and die.

I knew I wanted to pull > 1,200 cal/hour and probably averaged about 1,300 for the first two rounds. I picked it up slightly and improved my transitions after that. Average was probably 1,400 cal/hour the rest of the way. I held a very steady pace on the burpees through the entire workout, making sure not to speed through that first round. After about 5 rounds, my shoulders would start burning a little bit after 5 burpees, but I kept telling myself to get through them and keep moving. Really happy with how I was able to keep pushing in the second half of this workout. Hard to get much more consistent than I was with my times and it turned out my first round was my slowest! I never missed a dub or that would have become my slowest round.

My times were 2:02-2:01-2:00-2:00-1:59-2:00-2:00-1:59-1:59-1:59. Every round between 1:59 and 2:02 with a total work time of 19:59. Once I got a few rounds in my goal became to not get slower than that first round 2:02.

Maybe it was all of the pizza I ate last night.

Safe is Strong

My workout schedule is a bit messed up with the gym + golf day yesterday, so have to be careful not to overdo things. I did the shoulder rehab work in my garage before I went to the 4pm class.

Active Life – Bulletproof Shoulders 8

Warm-up

10 Push-up Shoulder Taps
10 PVC Passes

Odd this wasn’t 2-3 rounds.

4 Sets (each arm)

6 Single Arm High Pull (35#)
45s Rest between arms

Warm-up

1:00 Assault Bike
20 Air Squats
1:00 Assault Bike
1:00 World’s Greatest Stretch (each side)

Strength

Back Squat

10×45#
5×135
5×185
3×215
1×235
2x3x215
5×195
10×185

The single was supposed to be at 90%, but I really have no clue what I can squat now. I just know it has to be under 300, so I calculated my numbers off 265. Start light since I haven’t been squatting and stay safe. It was 80% for the triples, 75% for the set of 5, and 70% for the set of 10. Felt pretty good and the bar definitely felt lighter after the single.

Conditioning

4-3-2-1 Rope Climbs (13′)
20 Shoulder Taps
20 Wall Balls (20#, 10′)

Had to share the rope, so waited a lot more than I would like. I think I could have come down and gone right back up doing every set unbroken. Really enjoying the rope climbs because I can get up there so quick. Instead of doing handstand holds for my scale from walking I figured the shoulder taps would at least get me some single side work. I had 30 in my head as a rep count, but when I was approaching 20 in the first set I knew that was enough. Need to do those more often, which I used to do. I did them with my back against the wall, which I think is the harder version, though it mimics handstand walking better. Wall balls were all unbroken. Finished in 9:10.

https://twitter.com/youmuppet_/status/1007995581900447744

Muggy Monday

Went to the 9am today, which was the only class.

Warm-up

Bottom Squat Hold
Dead Hang & Shoulder Stretching
200m Run
Line Drills

Conditioning

Partner Workout

400-300-200-100m Run (1 person running with 20# MB)
40-30-20-10 Push Presses (95#)
40-30-20-10 Front Squats (95#)
40-30-20-10 MB Sit-up Passes (20#)

Teamed up with Weston. I started with the MB and we split each run down the middle. In the round of 40 we alternated sets of 10 with the barbell. Then each did 15 during the round of 30 and 10 during the round of 20. I did all 10 push presses in the final round and he did the front squats. We finished in 17:03.

Bonus

4 Sets

25m Sled Push (90# sled + 90#)

A few hours later I walked 18 holes and shot great again with a 78. Now I’m exhausted because it’s so damn muggy.

Open Feel

Went in for open gym at noon.

Warm-up

Bottom Squat Hold
Dead Hang
10 PVC Passes
3 Sets
- 30 Lateral Hops (over empty bar)
- 5 Power Snatch (45#)
- 5 BTN Snatch Grip Push Press (45#)
- 5 OHS (45#)

Conditioning

8:00 AMRAP

8 Power Snatch (95#)
8 Bar-facing Burpees

Looks and felt a bit like an Open workout. I did 2×4 for every round of snatches. First round was done in 1:00 and I knew that wasn’t going to continue. The next two rounds were right around 1:30. Finished with 5+11.

Accessory

5 Sets

3 Rope Pulls
7 Evil Wheels
10 Pistols

Been far too long since doing pistols. Could really feel them in my hips and I’m sure my knees will be complaining tonight and tomorrow.

Build it Back

Out in the garage after 9:30am.

Active Life – Bulletproof Shoulders 7

3 Rounds

10/10 Single Arm RKB Swing (35#)
10/10 Single Arm Suitcase Deadlift (53#)

4 Rounds

50m Farmer Carry (2×90#)
10/10 Shoulder Nerve Flossing (10 palms down and palms up)
45s Rest

Holy shit! Those carries got rough to hold on to. I finally figured out a good way to strap in the weights without them banging up my legs.

Strength

Back Squat

10×45#
5×95
5×135
5×165
5x5x185

I don’t have my new rack installed yet and there is a big tool on one of my jerk blocks, so I took every set from the ground. The squats felt heavy, but have to build back up from somewhere.

Conditioning

Ran 2.02 miles in 20:36.

Nearly a Perfect Tabata

Walked 18 holes yesterday when the course was extremely wet from five or more inches of rain in 3 days. My feet were soaked after a few holes and the sloppy conditions definitely made my legs tired the rest of the day. Walked 18 again today and the course had dried up a lot. I shot my best round of the year with a 77!

Out in the garage at 7pm for some quick work.

Active Life – Bulletproof Shoulders 6

3 Rounds

5/5 Thoracic Rotation
5 Yoga Push Up

4 Sets

6/6 Single Arm Shoulder Press (50# DB)
1:00 Rest

Conditioning

8 Rounds

20s Double Unders
10s Rest

My only miss was at 260 and I finished with 280. Short of my 286 PR that had two misses. I feel like I’ve slowed my cycle speed, which has given me better consistency lately in workouts.

Nasty E3M

Got rained out for golf again. Well not quite a rain out at the time, but the course was closed because we’ve had so much rain. Went to the 4pm class.

Warm-up

2 Rounds

300m Row
5 Strict Pull-ups (fat bar)
10 Shoulder Presses (45#)
15 Air Squats

Strength

Warmed up shoulders some more with 6×95# and 4×115#.

5 Sets

2 Shoulder Presses (135#)
5 Weighted Pull-ups (20# DB in feet)

Was supposed to be at 85%, but no idea what my shoulder press is these days. Ended up being a good choice in order to keep form. Been awhile since I’ve done some strict pull-ups.

Conditioning

E3M – 6 Rounds

200m Run
12 Double Dumbbell Thrusters (40#)
12 T2B

This as an EMOM type workout is evil because you really have to go unbroken on the thrusters, which I wouldn’t do if it were an AMRAP. First round was done in 2:12 and then 2:16 for the second. Third was around 2:30-2:40 I think and in the fourth I had to start doing singles on the T2B, so I ran over time and took off for the run without any rest. Needless to say it was a very slow run there and on the final one. Turned into survival mode at that point. I got through the thrusters unbroken again and had to do all single T2B. Was about a minute late heading out for the 6th round and only had time for 8 thrusters before the clock hit 18:00. I had no intention of finishing out that final round today! Another high volume toes-to-bar day with 60 reps since I didn’t do the last set of them. Hopefully my stamina for them starts improving.

If that’s an AMRAP from the start I definitely go 7-5 on the thrusters, which would keep my heart rate down and maybe even get me through all six rounds. That run right into the thrusters sucks and the reps just add up after all those rounds. I was struggling with the 40# in the last couple rounds and the Rx was 53# kettlebells.

Hopefully get to golf tomorrow!

Muscle It

Got rained out for golf yesterday so it turned in to a rest day. I thought about going for a walk but it was fucking hot and humid.

Warm-up

400m Run
5:00 Stretching
10 Hang Muscle Clean (45#)
10 High Hang Power Clean (45#)
10 Hang Power Clean (45#)

Weightlifting

Hang Power Cleans

2x3x95#
3×125
3×145
3×165
3×185
3×195
3×205
3×215

Maybe my legs are coming back? Look like that was a PR.

Conditioning

400m Run
10 Muscle Cleans (155#)
40 Push Ups
80 Wall Ball (20#, 10′)
40 Push Ups
10 Muscle Cleans (155#)
400m Run

I had planned on scaling back to 135# but Tom was going for it, so I had to do it. Heavy cleans are my thing anyway and I’m glad I Rx’d it. Paced the first run, did all singles on the cleans. All push-ups were done in sets of 5. I started out with 3×10 wall balls and pinning the ball against the wall for a 3 breath count instead of dropping it so I could go right into my next set. Then after those first 30 I started doing sets of 5 with a drop. I’d take a step back, breathe, step in, and pick it right back up. I think it helped keep me going when my legs and arms were starting to feel some fatigue. Same 5s on the push-ups and single cleans. Tried to pick up the pace on the run but I just can’t seem to do it when I’m breathing heavy like that. I did get a side stitch on the 2nd lap though, so I must have had some push. Finished in 14:23.

Having muscle cleans in a metcon was very different. I’ve done them plenty of times for lifting work, but never fatigued like that. Had a mental challenge to it as well because you really had to make sure not to drop under the bar.

Strict Sixty

Sold my power rack yesterday and did a bunch of clean up in the garage. Was exhausted last night. In for open gym at noon today.

Warm-up

Bottom Squat Hold
Dead Hang
5 Power Cleans (45#)
5 Shoulder Presses (45#)
5 Power Cleans (95#)
5 Shoulder Presses (95#)
5 Power Cleans (135#)

Conditioning

20:00 EMOM (alt)

5 Power Cleans (165#)
6 Strict HSPU

Did something like this almost 2 years ago when we were doing the Hybrid Open prep, but it was 185# back then. I’m not in that kind of shape, so scaled back the weight, but bumped up the handstand push-ups from the five I did. Had my belt out in case I needed it, but never put it on. Had to be a little more careful with the last 2-3 rounds when my back started to get tight. Was able to do everything unbroken though. Not sure I would have got through every round if I had tried seven HSPU. Sixty strict handstand push-ups is a lot!

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold

Didn’t even make it through two unbroken rounds today, but was almost 30 seconds faster than the last time doing this. 4:34 today. Tough with a tight back.

Kayak

We rented some kayaks for a couple hours over in Midland. Beautiful day for it!