Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

Angie & Active

Upper body is a little sore from Friday.

Conditioning

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Haven’t done this in over 3 years. I was able to butterfly through 52 reps and then switched to a regular kip. Kept sets of 5 through 90. On rep 91 I felt my left hand so I finished with quick singles. Was done with the pull-ups at 8:18. Was able to do all 5s on the push-ups and finished at 14:28. Sit-ups completed at 18:40 and final time was 22:27. A bit over 90 seconds slower than my PR, but my 2nd best time.

Active Life – Back Max

3 Rounds

  • 8/8 Turkish Sit Ups (40#)
  • 8/8 Kneeling Torso Row (44#)
  • 8 Evil Wheels
  • 8 Sumo Stance Good Morning (115#)
  • 30s Front Rack Hold (115#)

Scaled back the weights from what I’ve been using to ease my back in.

Minute Per Side

Back is even better today.

Active Life – Singe Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box (24″)

Workout – 6 Rounds

  • 1:00 Double DB Box Step Ups (24″, same leg)
  • 1:00 Rest

I started with the right leg and held 20s, 25s, and 30s. Reps were 18-17, 19-19, and 18-17. My left side definite felt weaker with less endurance.

Wow, what a noticeable temp difference near the ceiling after the heat been running for a couple of hours.

Conditioning

I was going to only do the two sessions of Active Life, but after sitting down for a few minutes to rest I started to stiffen up. So I cut the Bax Max portion and jumped on the AirDyne instead

10:00 Airdyne

Not going for any 300 FY records today after fatiguing the legs with those step-ups. Still managed 336 cals and exactly 4 miles. I did another 5 minutes of recovery for 1.39 miles.

Yep, a Solid Tweak

My back was worse the last two days so they both became rest days. It is feeling quite a bit better today. Needed to do something but I’m skipping any Active Life work which stresses that low back. Been awhile since I’ve done a long one, so I came up with this.

30:00 AMRAP

  • 200m Ski Erg
  • 20 Push-ups
  • 20 Walking Lunges
  • 20 Push Press (45#)

Was too slow on the erg through the first 4 rounds so I picked it up. Was able to do the push-ups in 4×5 each round. Finished exactly 8 rounds and then the timer went off.

Is This The One?

Active Life – Single Leg Bias

Warm-up

  • 3:00 Ski Erg (678m)

Workout – 10:00

  • 10 Samson Walking Lunge
  • 15 Russian KBS (35#)
  • 20/20 Lateral Leg Swings
  • 10 Lateral Step Overs

Hips were really lighting up from so many leg swings. Got through 3+18.

Conditioning

3 Rounds

  • 10 Ring Rows
  • 15 MB Cleans (20#)
  • 20 GHD Sit-ups (Parallel)

My back acted up at 10 cleans in round 3. Slowed a bit and finished in 6:40.

Active Life – Back Max

3 Rounds

  • 60m Single Arm Farmer Carry (35#)
  • Every 10m – 5 Single Arm Russian KBS (53#)
  • 30s Rest
  • Repeat with other arm
  • 30s Rest

Stayed light after the back tweak. Finished in 14:22. Hopefully my back is nothing.

Add Weight to the Kossacks

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias

Warm-up

  • 10 Alternating Kossacks
  • 10 Reverse Lunges
  • 10 Jumping Lunges

Workout – 3 Sets

  • 8/8 Kossacks (3s pause, 35# KB)
  • 10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.

Conditioning

Rowing Kalsu

  • 100 cal Row
  • EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

  • 10 Alternating Push-up T (5 count hold, 1 push-up between sides)
  • 5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
  • 10 Plank Push-ups
  • 15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .

Still Not Squatting the Olympic Lifts

My chest is still sore. Low back felt a little tight this morning. Last night working in my shop I did feel a few things going on in the low back when I was moving a shelf around inside a table. I’m not feeling any kind of tweak effects today though. 👍

Active Life – Single Leg Bias

Warm-up

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

Workout – 3 Sets each arm

  • 30m One Arm Farmer Carry (110#)
  • 1:00 Rest between arms

It was supposed to be 60m but I had to screw around with my DIY Farmer handle too much and it was awkward so I only went side to side in the gym. Good enough for today.

Warm-up

5 Sets

  • 3 Hang Snatch High Pull
  • 3 Hang Power Snatch
  • 3 OHS
  • 3 Hang Squat Snatch
  • 40 Jump Rope
  • 15 Double Unders

I did 2 sets with 20kg and then 25, 30, and 35. Worked up a sweat!

Weightlifting

Snatch High Pull + Hang Power Snatch

  • 45kg
  • 55
  • 65
  • 75
  • 70
  • 70

I wish I felt comfortable enough with my back to start squatting these. I much be tired though because I almost didn’t get under 75kg!

Conditioning

12:00 AMRAP

  • 1 Snatch (135#)
  • 3 C&J (135#)
  • 30 Double Unders

The snatch was supposed to be a squat and the Rx weight was 155. Scaled back and even this got my back really tight. Was able to keep moving but ran into some trouble with dubs in the middle rounds otherwise I think 12 rounds was within reach. I finished 10+4.

Active Life – Back Max

10:00 EMOM

  • 10 Sit-ups
  • Plank (rest of the minute)

Not at bad as I was expecting. I did all planks on my elbows today.

Ready for a rest day tomorrow!

A Sumo Kind of Day

My chest is still pretty sore! Out in the garage in the evening. Have I mentioned how nice it is to have the bigger speaker out there? 🙂

Active Life – Single Leg Bias

Warm-up – 3 Rounds

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

Workout – 4 Rounds

  • 15 Sumo Deadlifts
  • 10/10 Sciatic Nerve Flossing

I went 135-165-185-185#.

Conditioning

3 Rounds

  • 500m Ski Erg
  • 2:00 Rest

Times were 1:44.6, 1:44.6, and 1:46.2. Couldn’t hold on. My legs and low back got fatigued from the deadlifts.

Active Life – Back Max

12:00

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

Got through 6 rounds plus the 10 shoulder taps.

Keep Planking

I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

  • 10 Squat Press Outs (25#)
  • 5/5 Pistol Negatives on a Box

Workout

  • 5/5 Front Rack Box Step Ups (24″)
    • 45#
    • 75
    • 95
    • 115
    • 125
    • 135

The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.

Conditioning

6 Rounds

  • 40 Double Unders
  • 10 Dumbbell Hang Power Clean & Jerks (35# DBs)

Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.

Active Life – Back Max

10:00

  • 15s Plank
  • 15s Side Plank (Right)
  • 15s Plank
  • 15s Side Plank (Left)

Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.