Nick Momrik

How Many?

I had some plans to workout yesterday since one of my 4 workout days in a row was an easy recovery day. Got busy around the house so I rested. My legs started getting tight later in the day, but I’m surprised my shoulders weren’t feeling anything from the overhead carry and thruster combination.

Warm-up

Bottom Squat Hold
Air Squats
Bar Taps

Conditioning

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

Pull-ups
Box Jumps (24″)

Got some new grips from Bear Komplex and they’ve really improved the design since my last pair. They didn’t eat into my fingers at all, but will take a bit of use to get roughed up and be able to hold chalk.

I was able to do all of the pull-ups unbroken and did jumps with a step-down. I was having the hardest time keeping track of what round I was on though. It started when I did 8 jumps in the round of 7 and then I repeated the sets of 3. Extra credit I guess. Finished in 6:04.

Active Life – Back Max

3 Rounds

12 Alternating Single Leg Deadlift (115#)
12 Romanian Deadlift (115#)
12/12 Kroc Row (53#)
12 Evil Wheels
30s Double KB Overhead Hold (44# KBs)

Bumping up to 12 evil wheels was a challenge after everything has been sets of 5 or 8 so far. The double kettlebell hold was a challenge.

Skill / Conditioning

2 Cycles

4 Rounds
- 20s T2B
- 10s Rest
20s Rest
4 Rounds
- 10s Bottom Squat Hold
- 20s Bottom-to-bottom Squats
40s Rest

I’ve done sets of 6 for a straight 8 round Tabata of T2B so I figured 7 was a good number. Turned out perfect. After 7 unbroken rounds I hit failure in the very last round and had to do 4 plus 3 singles. I did sets of 14 squats in the first cycle and in the second cycle I did 3 sets of 12 with 13 to finish. I forgot how much these squats burn.

Shoulder Drift

It’s nice not having to leave the house with this weather. Garage didn’t want to warm up this afternoon though. It was about -11° outside with the windchill.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

8/8 Eccentric Ankle Dorsiflexion

Hey! I didn’t get sore the last time I did these. Will that continue?

Workout – 3 Sets each leg

12 Single Leg Deadlifts (125#)
1:00 Rest

I did warm-up with 12/12 @ 45#. These have left me sore every time so far.

Active Life – Back Max

4 Sets

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

The notes said these are really difficult so I figured I didn’t need to plan any conditioning work for the day. 240 thrusters would be plenty! Boy… was I right.

I thought I was being conservative starting with 20 pounds, but after the first arm took 2 minutes I knew 1) I had to go faster and 2) this was going to get real nasty. It’s a bit of a balance because the faster you go, the more the weight wants to drift, causing you to use more muscles to keep it stable.

I did my left arm first each time and went with 20-25-30-35 pounds. Rested about 2, 3, and 4 minutes between weights. My shoulders are going to feel this one.

Listen

My back is a little tight today.

It’s been awhile since I’ve done active recovery days, so I may start doing them once a week. Start today.

50:00 Airdyne

I can actually listen to podcasts or watch videos with the new speaker. Before, the fan of the Airdyne was too loud for my old speaker, so you couldn’t follow the words. Time flew by because I was able to concentrate on something other than the clock and I felt good, so I increased from the planned 40 minutes. Went 14.88 miles (23.95km). I’ve gone 50 minutes once before, almost 2 years ago, but today went almost 3km more.

No Rest Minute

My back feels fine today. Hopefully that means this Active Life stuff is working, because I know I felt that yesterday and usually it affects me at least a little bit the next day. Went to the 4:30 class.

Active Life – Single Leg Bias

6x (Tabata)
- 20s Side Shuffles (10m)
- 10s Rest
2:00 Bottom of Air Squat Hold
10s L Hang
10/10 Lateral Leg Swings
10/10 Leg Abducted Rocking

I’m not sure what a single 10 second L hang is supposed to do. 🤷🏻‍♂️

Warm-up – 3 Sets

250m Row
10 PVC Good Mornings
40 Jump Rope
15 Double Unders
20s Handstand Hold

Strength – Shoulder Press

Good mornings were programmed for class, but I’m already doing those 2-3 times a week. I haven’t done a shoulder press lately, so it sounded good even though the workout had strict handstand push-ups coming up. Figured it would be a good warm-up if nothing else.

5×45#
5×75
5×95
5×115
5×125
5×135
5×145

Conditioning

24:00 alt EMOM (40s work)

Strict HSPU
DU
Burpees
Row calories

	HSPU	DU	Burpees	Row cals
Round 1	14	76	10	13
Round 2	5-3	64	10	12
Round 3	4-4	76	10	12
Round 4	4-4	76	10	12
Round 5	4-4	67	10	13
Round 6	5-4	68	11	14

The 14 unbroken to start is only 3 off my best; I’ll take that after the shoulder pressing. Pretty happy I was able to get 8+ reps each round of the HSPU, for a total of 55 strict! Only missed a dub in 3 of the rounds. Some of my early counts may be off on those. Stayed consistent on the burpees and rower. Was expecting this to be a lot worse than it was since there was no rest minute like a traditional FGB-style workout.

Active Life – Back Max

8 Rounds

10s Bent Knee Hollow Hold
10 Lemon Squeeze

They said the goal here is to go unbroken, so I tried and struggled to finish 4. Then I did each of the next 4 rounds as an unbroken round with probably 20-30 seconds of rest. Finished in about 5:00.

2018 Begins

A few areas of my upper legs are lit up! Could it be from those squat jumps? Finished making my Bluetooth speaker. It’s soooo nice having some real volume in the garage.

Active Life – Single Leg Bias

Warm-up

10 Lateral Step Overs
3 Sets
- 8/8 Eccentric Ankle Dorsiflexion

Will my calves ever stop being sore when I do these?

Workout – 6 Sets (3 each arm)

12 One Arm Front Squat (53#)
10 Groiners
1:00 Rest

This combo really gets be breathing heavy. It’s essentially 120 mountain climbers.

Strength – Back Squat

5×135#
5×185
5×205
5×225
3x5x245

Humbling. I try not to think about what I could squat before. As I was walking the bar in after my final set I felt a little something in my left lower back. Fuck!

Then as I was getting out the dumbbell, this mother fucking 2.5# plate dropped right on the nail of big toe. I let out a bit yell. No marks on my foot yet.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-up (45# DB)
8/8 1 Arm RKB Swing (70#)
8 Evil Wheels
8 Good Morning (125#)
30s Barbell Overhead Hold (125#)

Wasn’t sure if I was going to feel anything in my back, but seemed ok. Using the seventy pounder for the one arm swings may be a bit much. Realized in the second set of good mornings that they should have been sumo stance. Next time.

Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

5 Scap Pull-ups
5 Bar Taps
10 Supinated Pendlay Rows (95#)
20 Lateral Bar Hops

Some light movement prep for the workout.

Conditioning

I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.

“Cindy on Roids” – 20:00 AMRAP

5 Bar Muscle-ups
10 Handstand Push-ups
15 Squat Box Jumps (20″)

I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.

For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.

Midline

2 Rounds of 45s/15s

Leg raises
Sit-ups
Bicycles
Flutter kicks
Plank

Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.

Active Life – Back Max

3 Rounds

20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!

All Day Headache

Still a bit sore from the single leg deadlifts. Out in the garage around 4:30.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

5/5 Lateral Box Step Ups (30″)
10 Squat Press Outs (35#)
10 Groiners

I found that line by bumping up to the 35# plate. Can’t really hold it out with straight arms. Not sure if that’s my shoulders or what.

Workout – 6 Sets (3 per leg)

10 Front Rack Box Step Ups (105#, 24″)
1:00 Rest

Fuck!!!!! +10# is a ginormous difference.

Conditioning

30:00 Airdyne

Went easy and did 9.13 miles. Put off the Back Max workout until next week because I’ve had a headache all day and tomorrow will be 4 days in a row. Plus it would have been the 3rd day in a row doing good mornings, which is unnecessary.

Bail

Feeling a little sore from yesterday, mostly in the glutes from the single leg deadlifts and calves again from those ankle things.

Active Life – Single Leg Bias

Warm-up – 3 Rounds

5 Sumo Inchworms
20 Kossacks

I really like the stretch of these Kossacks.

Workout – 3 Sets

15 Sumo Stance Good Mornings (115#)
8 Eccentric Knee Flexion (30# DB)

Fifteen reps is a lot!

Conditioning

Planned to do this workout I saw yesterday on Miranda’s Instagram.

100 Dumbbell Thrusters (35# DBs)
EMOM: Ascending burpees
“You do not have to do BURPEES on the first minute.”

I hate that shit where you get a free minute, but that is how it’s stated in the workout description, so I was going to follow it. After starting with 25 right off the bat, I wasn’t feeling it, especially when I bitched out and only did 5 in the next minute. So then I did 10 in each of the next 2 minutes to get to 50 at 3:42 and stopped, with only doing the 1-2-3 burpees. Oh well.

Active Life – Back Max

10:00 (3-5 breath holds)

Ring Plank
1 Arm Overhead Hold (70#, each arm)
8 Romanian Deadlift (135#)
RDL Hold

Hell, I worked up a nice sweat doing these movements!

All Unbroken

On Tuesday I traveled back from up north and chilled for my 38th birthday. Yesterday I ended up getting busy organizing some areas of the house and putting together a big haul of clothes to donate. So it ended up being another rest day. Went to the 4:30 class today.

Active Life – Singe Leg Bias

Warm-up – 3 Sets

8/8 Eccentric Ankle Dorsiflexion

Workout

10/10 Single Leg Deadlift
- 45#
- 95#
- 3 Sets @ 125#

Class Warm-up

5 Sets

4 Snatch Pull
3 Tall Muscle Snatch
2 OHS
2 Hang Power Snatch

I did 3 sets with 45# and 2 with 75#.

Weightlifting

1-1-1 Snatch High Pull + Hang Snatch

Conditioning

27-21-15-9

Wall Ball (20#, 10′)
MB Sit-up (20#)
Step-up (24″)
Push Press (75#)
Row calories

Kept everything unbroken. Good mix of movements to keep things moving. Finished in 19:12.

Active Life – Back Max

3 Rounds

100m/100m 1 Arm Farmer Carry (62#)
5 Pallof Press Series (blue band, 2 breath hold)
5 Evil Wheels
12 Good Morning (95#)

I only did 5 of the Pallof Presses at each of the 4 positions today, so ended up being 20 per round total instead of the ridiculousness that was 5 series of 3 per position. In the last round of evil wheels I slowed down on each rep. Need to start doing that all the time.

Devil is in the Details

My calves were still pretty sore yesterday. Enjoyed a good day with the family and just chilling today.

Active Life – Single Leg Bias

2 Rounds

1:00/1:00 Sciatic Nerve Flossing
1:00 Cat Camel
20 Box Hamstring Curls
20 Alternating Reverse Lunges (15# DBs)
10 Alternating Kossacks

I’m terrible with my mobility for getting my leg up on those flosses. I liked the reverse lunges better than a forward lunge.

Conditioning

I saw this one from Miranda and saved it to my list as on option for the holidays.

View this post on Instagram

A post shared by Miranda Alcaraz 🔑🕊 (@fearlessmiranda)

5 Cycles

2:00
- Buy-in: 30 Hop Overs
- AMRAP Devil Press (15# DBs)
1:00 Rest

Those are the heaviest dumbbells here, which was fine with me. It took a couple of rounds to get the rhythm of the movement and it turned out to be “easier” than I thought, so I was able to push at the end. My reps were 16-18-18-19-21.

Active Life – Back Max

6 Rounds

15 Sit-ups
30s Plank

Little different using a rolled up towel for an AbMat, but it worked. Beat last time by 4 seconds with 5:53.