Nick Momrik

Back & Forth Cardio

Rested and travelled up north yesterday. My calves and shins are feeling those eccentric ankle dorsiflexions again.

100 HR Push-ups

Started out doing sets of 4 for a change. Got to around 48 I think, did some doubles, and then quick singles. Got done in 5:08, which is only 4 seconds off my best from early 2013 and fastest I’ve done it in quite a long time.

Took a few minutes and then did jumped on the machines.

10:00 Run (treadmill)
10:00 Airdyne
10:00 Run (treadmill)
10:00 Airdyne

I took about a minute between each. Went 1.05 miles, 3.23 miles, 1.08 miles, and 3.35 miles.

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

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

Workout – 3 Sets each arm

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

I was out of breath from this.

Conditioning

** EMOM – 7 Wall Balls
- 25 Burpees
- 25 Power Cleans (135#)
- 25 Burpees
5:00 Rest
21-15-9 Thruster (75#)
42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

10 Alternating Bird Dog
10 Alternating Dead Bug
20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

Focused Effort

Out in the garage after lunch. I’m really enjoying these afternoon workouts.

Active Life – Single Leg Bias

Warmup – 3 Rounds

5 Sumo Inchworms
10/10 Kossacks

Got deeper in the Kossacks each round.

Workout – 3 Sets

12 Sumo Stance Good Morning (115#)
8 Eccentric Knee Flexion (25#)

Conditioning

ski-erg-10x-30s-3min 10 Rounds

30s Ski Erg
3:00 Rest

My plan was to do something like the Airdyne workout I’ve done where you go 5 rounds of 30 seconds at 100% with a long rest (I think it’s 5:00), then you take a double rest and do 5 more rounds. I knew the Ski Erg wouldn’t be as taxing just because the AD is mostly quads so I was going to do 4 minute rests. After the first one I knew that would be too much so I went with the 3 minute rest. After 3 or 4 rounds I decided I didn’t need the double rest in the middle either. As you can see from the increasing numbers that was probably even too easy. I haven’t done a lot of this stuff on the Skier so it’s hard to know what I’m capable of. In the middle I really thought that was all I had, but nope, there was more in the tank.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-ups (45#)
8/8 Kroc Rows (53#)
8 Evil Wheels
30s Barbell Overhead Hold (115#)

I skipped the 8 sumo good mornings since I did a bunch in the earlier section. My focus on this was to clean up my movements. On the sit-ups I realized I was cutting things short at the top, so I took another second to push my head and upper body through at the top and reach back for more of a shoulder stretch. For the rows I took the reps one at a time and concentrated on pulling with the appropriate muscles. When doing evil wheels, usually I roll all the way out and my stomach gets a very short rest on the ground. Today I stopped just short of that so I had to keep tension and pull myself back. Small change but made a huge difference in difficulty. Not much to say about the holds. I tried to keep the weight back and locked in with a tight posterior chain and my chest down.

12 Days of Christmas

Ankles still feeling Sunday’s shuttle sprints. Sore calves (from the Eccentric Ankle Dorsiflexion work on Monday?) and later in the day yesterday I started to feel my glutes probably from the single leg deads.

Went in to the 5:30 today because we were having a potluck after. I warmed up with some bottom squat hold, should stretching, and a few reps of some of the movements from the workout.

“12 Days” – Partner

Works just like the song. Do the 1 rep movement, then 2-1, then 3-2-1, etc.

1 Bear Complex (115#)
2 Deadlifts (115#)
3 Power Cleans (115#)
4 T2B
5 Box Jumps (24″)
6 Burpees
7 Goblet Squats (53#)
8 KB Snatch (53#)
9 Wall Balls (20#, 10′)
10 Push-ups
11 American KBS (53#)
12 Thrusters (115#)

** One partner must always be holding a 45# plate any way you want.

Teamed up with Weston. Took us 19:13 to finish. Without the plate hold, which would have completely changed things if you had to hold it overheard, this would have been a lot different because you would be able to alternate movements a lot and speed through. Maybe keep the 3-2-1 part as one movement and then you’d be getting different parts of the workout each round.

Finding Balance

Definitely feeling my ankles from all of the direction changes in those shuttle sprints. Low back is tight. Garage session in the afternoon.

Active Life – Single Leg Bias

Warm-up – 3 Sets

8/8 Eccentric Ankle Dorsiflexion (on 55+35 plates)

Workout

8/8 Single Leg Deadlift
- 45#
- 95
- 3 Sets @ 125

Much harder to balance than I expected. A lot more than a single leg RDL.

Conditioning

22-16-12

One Arm DB Thrusters (50#)
Ring Rows

Yeah, weird rep counts, but I wanted something I could equally split between arms. My planning started out with 30-20-10 but knew the ring rows would get too slow, so I came up with this. Still had to break them up in 3-4 sets each round this way. Finished in 5:51.

Active Life – Back Max

10:00 for quality

Bent Knee Hollow Body Hold: 3-5 breaths
Side Plank: 3-5 breath hold each side
Horizontal GHD Hold: 3-5 breaths

Got through 7 rounds plus the side planks.

Sprint Until Death

Active Life – Single Leg Bias

Warm-up – 2 Sets

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

Workout – 3 Sets each leg

10 Front Rack Box Step-ups (95#)
1:00 Rest between legs

Still a challenge. Maybe I’ll add some weight next time.

Conditioning

Death by

10 yard Shuttle Sprint

Walked through 12 I think, though I did have to start walking faster. Made it through 19 and 16/20.

Active Life – Back Max

3 Rounds

30m/30m 1 Arm Overhead Carry (62#)
10 Alternating Push-up Shoulder Tap (3 count hold at top of each rep)
5 Strict Toes to Bar
15/15 1 Arm RKB Swing (53#)

The T2B were easier this time, but still can’t control much of the descent.

15th of December

My quads and glutes are a little sore from yesterday.

Active Life – Single Leg Bias

Warm-up

3:00 Airdyne

Went 0.91 miles.

Workout – 10:00 for quality

10 Samson Walking Lunge
15 RKB Swings (53#)
10/10 Lateral Leg Swings
5/5 Lateral Box Step Ups (30″)

Got through 3+25.

Conditioning

Picked this out of the BTWB Fitness Level Workouts in the Light category. Warmed up with 5 hang power cleans at each of 45, 95, and 115 pounds.

3 Rounds

15 Hang Power Cleans (135#)
15 Burpees

Went 9-6 on the cleans each round and finished in 6:14. Too much resting.

Active Life – Back Max

3 Rounds

2x 10s/10s Standing Straight Leg Hold
10 Lemon Squeeze
10s L Hang
10 GHD Hip Extension (2 second hold at top)
20s/20s Samson Stretch

I did the L hangs on my fat pull-up bar, which was no big deal for only 10 seconds. The hip extensions were much easier this time.

Some Squats

Went to the 4:30 class.

Warm-up – 3 Sets

10 Air Squats
10 Ring Rows (w/ pauses at top and bottom)
20 Walking Lunges

Tried to hold for a second at the top, but not easy to do.

Strength – Front Squat

10×45#
6×115
4×165
2×195
2×215
2×225
2×235
2×245
2×235
2×225

Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.

Conditioning

15:00 AMRAP

5 Push Jerks (115#)
7 American KBS (62#)
9 Front Squats (115#)
11 Russian KBS (62#)
13 Deadlifts (115#)

I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.

Active Life – Back Max

3 Rounds for quality

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

Took a bit to get the hang of the Spiderman. Easy stuff today.

Light Left

Wow what a difference that heat makes!

Active Life – Single-leg Bias

Warm-up

1:00 Foam Roll each quad
20 Lateral Step Overs

Workout – 6 Sets

8 One Arm KB Front Squat (50#)
10 Groiners
1:00 Rest

Do 3 sets per arm, alternating each set.

Conditioning

5 Rounds

150m Ski Erg
10 DB Push Jerks (40# DBs)

Not sure I’ve ever done jerks with the dumbbells, usually it’s a push press. Took 5:39. I should have put the DBs by the erg, but I left them on the rack and put them back after each set. Would have been under 5 minutes. I didn’t realize until after the workout, but the back head of the left dumbbell was set to 35# so I was 2.5# light on my left arm. Whoops! I don’t know how I didn’t feel that during the reps.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit Up (40#)
8/8 1 Arm Russian KBS (53#)
8 Evil Wheel
8 Sumo Stance Good Morning (95#)
30s Barbell Overhead Hold (95#)

Some of the same movements as yesterday since I got out of order a bit when I didn’t workout as planned on Saturday. I thought about skipping around again, but then it just might make things worse. With a rest day tomorrow it was a good day for the back-to-back work. This back work was less than 20 minutes today and I was resting a bit between rounds. Yesterday I was moving right from movement to movement in order to even break 30 minutes.

Longer Than Forever

Yesterday Alex came by and put a new shut-off valve on the gas line for the garage heater. I hadn’t been able to turn it on since last winter. So nice to be able to heat the place up again for workouts!

Active Life – Single-leg Bias

Warm-up – 2 Rounds

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

Workout – 3 Sets

10/10 Front Rack Box Step Ups (24″, 95#)
1:00 Rest between legs

Challenging!

Conditioning

25 Burpees
25 T2B
25 MB Cleans (20#)

After looking at the Active Life stuff I had a feeling it would take a lot of time, so I wanted a sprint workout. This did the trick. Clock was at 1:18 after the burpees, 2:33 after toes to bars, and finished at 3:52. I went 6-5-5-5-4 on the T2B. Didn’t feel like a very good time for that workout.

Active Life – Back Max

3 Rounds

5x Pallof Series (blue band)
100m/100m 1 Arm Farmer Carry (70#)
5 Evil Wheels
12 Good Mornings (75#)

The Pallof Series took forever because it ended up being 60 reps per round. I think I’m taking the instructions too literal on the reps because if I would have held each rep as long as it said it would have taken me well over 5 minutes. I did 6 laps (3 in each direction) around the garage for 100m. The 3 rounds of this took just shy of 30 minutes!