Nick Momrik

Wake Up

Felt ok this morning, but maybe there wasn’t enough time yet for me to feel the effects of last night’s session. At the gym at 10 with the guys. I don’t remember the last time I was up and out of the house that early. I actually had to set my alarm to make sure I got up earlier than usual so I could eat something and be ready.

Snatch

Imagine that, another 3RM.

2x3x20kg
3×40
3×50
3×60
3×70
3×75
3×80
1×85, miss
miss, 3×85

Happy to have fought and made that final set. I’ll take it since 90+ is usually where my consistency with singles goes out the window. I think I’ve done a TnG triple with 165, but never tried multiple reps at much more than. PR ✅

Bench Press

Three working sets of doubles with 90%.

10×95#
6×135
4×165
2×185
2×215
2×235
2×245
2x2x255

Was feeling good and it’s been 18 months or so since I tried a max, so I went bumped it up on the last two sets. Got ’em, but barely.

Back Squat

Three working sets of 4 @ 80%.

4×185#
4×225
4×275
3x4x305

Not used to this, but felt better than I expected.

Conditioning

4 Rounds

10 OHS (95#)
100 DU
20 Russian KBS (70#)

I scaled back from the Rx 135#. Probably should have tried 115, but I’m fine with it. I incleaned the swings up from 53#. The dubs were by far the worst part. After hitting 60 unbroken in my second set of the first round I missed about 5 times to get the last 15-20. Each round I had way too many misses after 1 or 2 reps, which costs a lot of time. Overhead squats and swings were all unbroken. Finished in 11:52.

Will try to get in my final Tabata thruster day tomorrow, but we’ll see how I feel after going out tonight.

Triples

Upper body is still a little sore. Hit the gym at 5pm.

Clean & Jerk

Find a daily 3RM.

3×45#
3×95
3×135
3×165
3×195
3×225
3×245
3×260

Was content at 245# but Bryan wanted to go up, so I said couldn’t let him go alone. Cleans were fine the whole way. Jerks were a little wobbly. According to my BTWB history I’ve done 265 for a double, but don’t have any big triples. Had to be a pretty big PR.

Clean Pull

Supposed to be at a minimum 120% of max clean for 3×3. Haha, yeah right.

3×285#
3×305
3×320
3×330

Got up to over 115% on the last set, which is a lot more than I’ve ever used for clean pulls.

Split Jerk

Another 3RM for the day!

3×205#
3×235
3×265

I really don’t have any heavy records for doubles or triples that I can find, so I think this was a really big PR too. Called it quits before pushing too hard. I didn’t feel like I had much more, if any, left in me.

Conditioning

10 C&J (170#)
20 Burpees over the Bar (lateral)
30 Box Jump Overs (24″)

We completely read the programming wrong all week (Hybrid Performance writes their workouts really weird) and it was looking like some insane workout with 60 C&J, but Weston set us straight.

This was a quick one with no time to slow down. The clean and jerks went faster than I expected, doing all singles. I tried to keep up my pace on the burpees, but slowed for a few reps around 10. I gave in for some of the first half of the box jumps and was taking too much time to almost stand all the way up, and jump down facing the wrong way so I’d have to turn around. Got the quicker cycling side jumps going for the second half because I knew it would be over soon. Finished in 3:34.

Strict C2B Singles

I really need to get this sleep in order! Yesterday was a very needed rest day. Feeling those accessory movements from Tuesday in my upper body. Out in the garage around 3:30 and I broke the handle on the gas line so couldn’t heat it up. Brrrr! Actually it was 46° in there which isn’t horrible.

Warm-up

5:00 Ski Erg (1,078m)

Gymnastics Strength

E15S 10:00

1 Strict Chest-to-bar Chin-up

No issues with these. Wanted to get in some volume without fatiguing my muscles before thrusters. Got ready for thrusters with 10×45# and 5×75#

Thruster Attack Week 9 Workout 2

Every 1:45 – 5 Sets

15 Thrusters (95#)

Felt better than last week, but going on the 1:30 next week will add some discomfort. Two more workouts!

Bro!

Feeling a bit beat up today and originally planned a rest day, but switching it up to try to get on a schedule with Bryan.

Bench Press

10×45#
6×95
6×135
3×185
3×205
3×225
3x3x235

Working sets at 85%. Wasn’t sure how it would go. Definitely felt awkward with so much weight on the bar after not having done much benching in a long time. Spotters said it looked easy though.

Dumbbell Bench Press

15 reps with 40# DBs. Yep, only one set. That’s the heaviest we have at the gym.

Dumbbell Fly

15 – 20# DBs
2×15 – 30# DBs

Strict Ring Dips

3×12 – all unbroken!

Skull Crushers

12 – 20# DBs
12 – 30# DBs

Was not pretty with the 30s. Felt like we should have had a wall of mirrors at the gym for this session!

Conditioning

5-10-15-20

Push Press (95#)
T2B

Have I not done enough push presses and gymnastics since Saturday? Unbroken on the first 3 sets and was hoping I’d be able to do the 20 but no way; went 12-8. Went 5 and 10 unbroken with toes to bar, then 6-5-4, and 6-5 before I hit my wall and had to finish with singles. Finished in 5:01.

Hybrid WOD

Starting some Hybrid Performance Method programming with Bryan and Weston. Figured I’d jump in with them and give my routine some structure.

Power Clean + 5 Push Press

Big PR on the push press! I’ve done 198 for 5 and 205 for 6 before. In the 2nd or 3rd rep of the final set I could feel myself over-extending so I braced hard and kept much better positions to finish the set. Barely. I could feel my back tight on the left side for the rest of the workout, but not a painful tightness, which is good.

Snatch Pull

3×135#
3×185
2×205
2x1x225
2x1x235
1×245

Odd doing singles, but was able to go heavy. Didn’t use straps at all.

Back Squat

6×135#
6×205
6×235
3x6x265

The working sets were at 70%, which felt good.

Conditioning

3 Rounds

15 Wall Balls (20#, 10′)
5 Muscle-ups
15 Hang Power Cleans (135#)

Scaled down the wall balls from 25# since we don’t have that. Tried slam balls but the ones we have for that weight don’t bounce off the wall at all. Was not going RX+ with 30#. I also dropped the muscle-ups down from 7 to keep intensity up and be closer to Bryan’s time.

I went 3-2 on each set of muscle-ups and 6-5-4 on the cleans. Finished in 9:24 about 30 seconds behind Bryan so scaling was the right thing to do. I really need to start pushing sets more instead of playing so safe all the time. Should have gone unbroken on the first set of muscle-ups and tried to do the cleans in 2 sets each time.

Update: None of us realized the cleans were 135/195#, probably because we are so used to seeing 135/95 our eyes didn’t pick up the difference. Looking at the other days for the week it seems these metcons are programming for Regional level athletes, which is definitely not us. Will be scaling back a lot or just sticking to the women’s weights. Using 70% of the assigned men’s Rx seems appropriate.

“Danny”

Didn’t eat the breakfast I wanted to and it hurt me in today’s workout. Went in at 11:30 and we had a big group today, like old times! Everyone was kind of doing different things to get going. I warmed up with a little bottom squat hold and 10 empty bar thrusters.

Thruster Attack Week 9 Workout 1

3 Cycles
- 3 Rounds
  - 20s Thrusters(75#)
  - 10s Rest
- 30s Rest

Yuck! Still stuck to all sets of 9. Was really feeling this one during the long break before we started the workout.

Conditioning

“Danny” – 20:00 AMRAP

30 Box Jumps (24″)
20 Push Press (115#)
30 Pull-ups

I did step-ups right from the start. First round I did 8 and then 7 leading with each leg but the rest of the way I switched legs every 5 reps. Push press felt good even after the thrusters, probably due to all of the thrusters building up my strength endurance. Was able to go 11-9 each round. I did all sets of 5 on the pull-ups. My biggest issue was lungs in this one. Taking longer breaks than I should have needed. Made it through 3 rounds, the step-ups, and 16 (11-5) of the push presses.

Open & Close

I was tired yesterday so took a complete rest day instead of hopping on the Air Dyne for active recovery. Planned to go to the 10am class this morning but didn’t wake up until 9:10. Procrastinated most of the day, but got out in the garage after 5pm. At least all that waiting with the heat on let the garage get up to 55°.

Warm-up

5:00 Ski Erg (1,057m)

Gymnastics

10:00 EMOM (alt)

7 Strict Ring Dips
12 Pistols

No issues on either. Did 10×45# and 5×135 deadlifts to get ready for the metcon.

Conditioning

Found this one in the Fitness Level Workouts on BTWB when looking for something to do with toes to bars.

5 Rounds

15 DL (185#)
15 T2B

My goal was some bigger sets on the toes to bars today and the hopefully hang on. I went 8-7 on every set of deadlifts, with too much rest in between sets. Wore the belt. I was able to stick with 8-7 T2B for 3 rounds. At that point I was hoping to switch to 3×5. Well, I made it through one 5, then hit the wall after 4. All the rest singles in that set and for the entire final set. Finished in 11:36.

Tried something new and learned some lessons about what I can do. Doesn’t help that these were two very similar hinging movements on the hips, which I use a lot on my T2B.

Four More

My shins are still a little tight from Sunday’s broad jumps. Out in the garage some time after 4. My garage temperature sensor project is working pretty well. Have it feeding into my Home Assistant setup and mapping out an enclosure to then keep it permanently in the garage. It got up to 50° in there for me today.

Warm-up

3:00 Ski Erg (680m)

Gymnastics Strength

5 Sets

5 Strict Chin-ups

Got thrusters ready by doing 7 reps with 45-65-85#.

Thruster Attack Week 8 Workout 2

E2M – 5 sets

14 Thrusters (105#)

Wore lifting shoes and a belt today since my back has been tight and I could feel it throughout the day today. In my notes I put “try 6 sets?” and probably could have done it, but 70 reps was enough. Nothing was really burning until my legs started to give in the finally 5 or 6 reps.

Four more thruster workouts!

Eights

Dragging a little today after being up until almost 3am. Went to the 5:30 class to get out of the house.

Warm-up: 3 Sets

PVC Triangle Stretch
5 False Grip Ring Rows (legs under me)
10 Mountain Climbers
Pigeon Stretch

Strength – OHS

6×45#
6×75
4×95
4×115
3×135
3×155
2×175
2×195

Conditioning

8:00 AMRAP

8 Burpees
8 Wall Balls (20#, 10′)
8 C2B Pull-ups

Went 4-4 on the chest to bar pull-ups, but unbroken on the rest. Wall balls were like a rest and burpees were slow throughout. Tried to push at the end. Finished 5 rounds plus 6 burpees.

Midline

5 Sets

15 Sit-ups
30s Plank

Squats on Squats

Needed the rest day yesterday and got a bunch of stuff done around the house on my last day of break. Went to the 6:30 class but squatted instead of doing shoulder press.

Strength – Back Squat

10x20kg
5×60
5×80
5×90
5×100
5×110
5×120
5×130

Not real great on the back between sets. I wore Nanos but used the belt for 100+.

Conditioning

4 Rounds

5 Front Squats (60kg)
5 Pull-ups
5 Hang Power Cleans (60kg)
10 Hand Release Push-ups
5 Push Jerks (60kg)
15 Air Squats

Stuck with kilos since I had them on a bar for the squats already. Unbroken on everything. Going from air squats into front squats was teh suck! Push-ups were the most annoying part of the workout. Finished in 9:42.

Midline

3 Sets

10/10 Side Bends (53# KB)

When the KB was in my left hand I could feel a tug on my back.