Nick Momrik

Go Eagles!

Back to reality with snow overnight. Slowly made it to the gym today.

Active Life – Single Leg Bias – Warm-up

10 Eccentric Knee Flexion (30#)
10 Paused Wall Balls (3s pause)

Conditioning

15:00 AMRAP

5 Muscle-ups
10 Burpee Box Jump Overs (24″)
15 Back Squats (95#)

Been a couple of months since I did a muscle-up on the rings I think. Did 3-2 on all MU and jumped all my burpees and box jumps. Got through 4+3.

Active Life – Single Leg Bias – Workout

4 Sets (2x each arm)

100m One Arm Farmer Carry
1:00 Rest between arms

I used 28kg and 32kg. Rough with that 32!

Midline

Tabata – 6 each, alternating

Russian Twists (45# plate)
Hollow Rocks

Got ugly real quick. I did 20-20-18-18-18-24 for the twists and 20-18-12-12-12-16 for the rocks.

I’ve had that knot in my mid back when waking up a few times this week, so I’m wondering if it’s something to do with the way I’m sleeping or my mattress. My shoulders and upper back are pretty sore from Wednesday’s workout.

Active Life – Single Leg Bias

8 Rounds (Tabata)
- 20s Side Shuffles (5m)
- 10s Rest
2:00 Bottom Squat Hold
10s L Hang
10/10 Leg Abducted Rocking
10/10 Lateral Leg Swings

Conditioning

18.0
21-15-9

DB Snatch (50#)
Burpee over DB

Finally got to this one. I switched hands on the ground for all of my snatches, which is really slow. Took me 5:42. 👎🏻

Active Life – Back Max

Kettlebell March – 4 Sets

60m One Arm Farmer Carry (53#)
5 Russian KBS every 10m (53#)
30s Rest

The other time I tried this I went light with 35# and did 3 sets with each arm. Today with 53# was another story and I was barely able to make it through 2 sets per arm. Finished in 9:17.

View this post on Instagram

A post shared by Pat Sherwood (@sherwood215)

Used To

Active Life – Single Leg Bias

Warmup

10 Sumo Inchworms
10 Sumo Good Mornings (45#)

Workout – 5 Rounds

20 Sumo Deadlifts (135#)
10/10 Sciatic Nerve Flossing

Lotta reps!

Conditioning

6:00 AMRAP

10 Pistols
6 Ring Dips

I used to be pretty good at pistols. Seems not anymore. Did 6+4.

Active Life – Back Max

10:00 EMOM

10 Sit-ups
40s Plank

Yuck.

Other Struggle

Yesterday I woke up feeling a knot in my middle back, so decided right there to make it a rest day, especially since what I had planned for the day was going to tax my back. Went to the 4:30 class today.

Warm-up

12:00

250m Row cals
6 Strict Pull-ups
3 Push Presses (45#)
2 Push Jerks (45#)
1 Split Jerk (45#)

Got through 4 rounds.

Weightlifting

Push Jerk + Split Jerk

95#
135
165
185
10:00 EMOM
- 5 rounds @ 205#
- 5 rounds @ 225#

Conditioning

3 Rounds

12 HSPU
21 Pull-ups
21 Row cals

Was able to do all of the handstand push-ups unbroken. 11-10, 11-10, and 11-6-1-1-1-1 on the pull-ups. I was expecting to struggle on the HSPU not the pull-ups. Finished in 10:06.

Active Life – Back Max

12:00

10 Alternating Push-up Shoulder Tap (2 count hold)
10 Alternating Thoracic Extension Rotation (2 count hold)
20s Table Top Hold

Did 6 rounds. Could already feel my shoulders sore from the lifting and workout.

Will I Be Sore?

Active Life – Singe Leg Bias

Warmup – 2 Rounds

5/5 Lateral Box Step-ups (30″)
10 Squat Press Outs (25#)
10 Groiners

Workout – 6 Sets

12 Front Rack Box Step-ups (20″, 95#)
1:00 Rest

Went lower after standing next to the box and seeing where my knee was. Plus I haven’t had these in weeks and the reps are increased.

I knew the back one takes a long time and is taxing on my back anyway, so I didn’t do any cardio.

Active Life – Back Max

3 Rounds

12 Alternating Single Leg Deadlift (125#)
12 Romanian Deadlift (125#)
12/12 Kroc Rows (53#)
12 Evil Wheels
30s Double KB Overhead Hold (50#)

Can’t wait to see if I get super sore again, like the last time I did this.

Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

10 Alternating Kossacks
10 Reverse Lunges
10 Jumping Lunges

Workout – 3 Rounds

10/10 KB Kossacks (35#)
10 Jumping Lunges

Conditioning

20:00 AMRAP

10 Burpees
10 Power Snatches (75#)
10 HSPU
10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

15s Plank
15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.

240 One Arm Thrusters

Was starting to get the idea in my head to skip today because I knew the pain that was coming, but I want to get a lot done tomorrow so I made it out to the garage after finishing work.

Active Life – Singe Leg Bias

2 Rounds

1:00/1:00 Sciatic Nerve Flossing
1:00 Cat Camel
20 Box Hamstring Curls
20 Alternating Reverse Lunges
10 Alternating Kossacks

It’s nice when it’s simple, especially on the days with the below shit.

Active Life – Back Max

4 Sets

6x
- 10m One Arm Overhead Carry
- 5 One Arm Thrusters
30s Rest
Repeat with other arm

Second time workout has come up so I increased the first weight by 5# to do 25-25-30-35# and switched from 2-3-4 minute rests between sets to all 3s. Definitely don’t need other conditioning when this shows up. Took me 26:03. I would not have survived 40#.

Now I can enjoy the rest day without feeling guilty about missing a workout.

Active Air

When I woke up my back was a little out of sorts, but no issues after I got moving. Core and upper body are still sore though.

30:00 Airdyne

A little active recovery while listening to a podcast with Tiger Woods, who is on the course again today. Went 9.4 miles.

Squat ‘Em

Still very sore and feeling my obliques today. Went in early before the 4:30 class to get the Active Life work done.

Active Life – Single Leg Bias

Warm-up

10 Eccentric Knee Flexion (30#)
10 Paused Wall Balls (3 second, 20#, 10′)

Workout – 6 Sets

80m Single Arm Farmer Carry (62#)
1:00 Rest

Alternate arms each time so 3 sets on each side. My rests were shorter to make sure I got done.

Class Warm-up

5 Sets

4 Clean Pulls
3 Tall Cleans
2 Front Squats
1 Hang Squat Clean

Used 45-45-75-95-115 for these warm-up sets

Weightlifting

Squat Clean

0:00-8:00 Find heavy single
8:00-10:00 Rest
10:00-16:00 Every 30 seconds – 1 rep @ 85% of heavy single

Did 135-165-185-205-225-245 and actually squatted today; figured I shouldn’t tweak my back two weeks in a row. I don’t remember the last time I’ve done over 200 for the squat version. I think I powered this much a month or two ago. Could tell I was hesitant to drop under the weight, but it felt good. Not used to squatting much of a load so I felt slow coming out of the hole. Used 205# for the E30S work, which was no problem.

Conditioning

16:00 AMRAP

12 Burpee Box Jump Overs (24″)
8 Toes to Bars
48 Double Unders
8 Chest to bar Pull-ups
12 Wall Balls (20#, 10′)

Yuck. The burpee box overs got slow of course. My dubs were not on point at all. I was doing a lateral jump due to space.

Active Life – Back Max

8 Rounds – Unbroken

10s Bent Knee Hollow Hold
10 Lemon Squeezes

I was only able to make it through 4 straight rounds last time, but I got them all today. I did get pretty slow on the lemon squeezes, but kept it going. Finished in 4:30.

I’m Sore-y

Yesterday was a rest day. My shoulders were starting to feel pretty wrecked, my abs randomly cramped all day, and my back was a little tight. Today I can’t straighten my elbows, most of my upper body and core is sore, but my legs and back feel fine.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

10 Sumo Inchworms
10 Sumo Stance Good Mornings (45#)

Workout – 4 Rounds

20 Sumo Deadlifts (135#)
10/10 Sciatic Nerve Flossing

Active Life – Back Max

3 Rounds

5 Cat Camel
10 Thoracic Extension Rotation
10 Bird Dog

I paused two seconds at each position.

3 Rounds

10 Double DB Walking Lunge
10 ~~Strict Toes to Bar~~ Strict Hanging Knee Raises
10 Double DB Front Squat

I used 35-40-50 for both movements. Hanging from the bar hurt and there was no chance in hell I could do T2B, so I did knee raises up to hip height.

This was plenty of work so no conditioning today.