Nick Momrik

Know When

Forgot to mention yesterday that my back was acting up pretty often on the golf course. The crazy thing is I never feel it during a swing; it is always when I’m standing around on the tee box or on the green. Did a 22 min ROMWOD this morning to make up for yesterday’s miss. Went to the gym around 1pm.

Back Warm-up

3 Sets

10 Reverse Hyper (210#)

Back Squat

Pause 5 second on the 1st rep of each set.

6x20kg
6×60
2×90
2×107
E2M – 6 Sets
- 2×120

Put on the belt starting with 107 to help protect my back, though I’ve done this whole squat session without the belt previously.

Snatch balance + OHS

3+1 20kg
3+1 40
3+1 50
3+1 56
3+1 61
3+1 66
2+1 70
2x 2+1 75
1+AMRAP 61

Put on the belt with 70kg. Dropped every snatch balance to my back for the next rep. Did have one miss on the 2nd rep of the first set with 75. Thankful for no pauses on these today. Managed 10 reps on the AMRAP.

Snatch with 3-second lift-off

3x20kg
3×40
3×50
3×60
3×65, 2×65
3×70, 2×70
2x2x75, 1×75

Missed 3 times with 75 and then after a miss at 80, I was going to continue with no more tempo lift offs. When I missed the first full snatch I could tell I was favoring my back. Ended the session, missing out on the 5 reps with both 80 and 85. Missed all the C&J as well. Live to lift another day.

I’ll do another ROMWOD tonight for 20 minutes and maybe get out the TENS unit.

Sled Then Run

Walked 18 this morning. Got to the gym around 6pm I think. Did an easy 400m jog and rested 3 minutes before starting the workout.

Aerobic Capacity – Speed/Strength Endurance

5 Sets

50m heavy max effort sled push or pull
300m Run (target – 1:29)
3:00 Rest

I wish I had seen more details on the sled work beforehand, because it was supposed to take 25-30 seconds. I pushed the prowler with a total load of 135# and it was only taking me 15 seconds. I ended up doing an extra 6th set since I had to get the prowler back across the parking lot anyway. My round times were 1:40, 1:37, 1:42, 1:41, 1:42, and 1:39 so was under target pace for all of the runs. That workout completes 3 weeks of the Aerobic Capacity work.

Had to hurry home and mow the lawn before dark. My iPhone says 10.5 miles on my feet today and I’m exhausted. Skipping out on ROMWOD tonight.

Grip It

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3x
- Snatch complex (3 Muscle Snatch + 3 Snatch Press + 3 OHS)
  - 45#
  - 75#
  - 95#
- 10 DU
Squat Snatch
- 3×95#
- 2×115#
- 1×135#

Conditioning

5-4-3-2-1 Squat Snatch (135#)
50-40-30-20-10 DU

Did this about 18 months ago in 5:18 by going unbroken on the snatches. Went out too fast and missed my second rep out front! Slowed down to stay in control and never missed again. Missed 1 dub to start the round of 30. Finished in 4:31 for a 47 second PR. Last time I must have been taking a lot longer rest between movements.

Accessory

20:00 EMOM (alt)

8 Strict Chin-ups
30s Handstand Hold (facing wall)
8 Pendlay Rows (135#)
8/8 Side Bends (70#)

I had to split up the chin-ups to 5-3 in the last 3 sets. A lot tougher overall than I expected.

Grip

400m Farmer’s Carry (pinch plates – 2×25#)

This is never fun. So tough on the grip! Those ridges on the plates might make it worse than if they were flat. I took a quick break about every 100 meters.

Played a quick 18 riding a cart in the afternoon and will get in 20 minutes of ROMWOD.

Deceiving

Gym time at 10am. Did Crossover Symmetry Activation to get started.

Hang Power Clean + Front Squat

3x20kg
3×40
3×60
3×70
3×80
3×85
3×91
3×97
3×102

I think I put on the belt starting with 91 and also started dropping each rep there to save my grip. Catching the clean got a little ugly on the last rep or two, but was able to power everything.

Clean Deadlift

5x80kg
3×97
2×113
1×120
1×130
AMRAP 140

All hook grip, which was no issue until the AMRAP, where it sucked! Could have done a ton more reps if I could hold the bar. Ended up getting 6. Probably should have went with straps on the last set so I could get the work on my legs and low back instead of my grip.

Pause Split Jerk

2x20kg
2×40
2×60
2×75
2×86
2×93
2×98
2×100
2×102
2×104
2×106

Pause 2 seconds in the dip and 2 seconds in the split. Above 90 kilos was feeling really heavy. Did a pretty good job of getting the pause in all of the splits.

Much harder day than it initially looked like “on paper.” Was taking my time and was almost 2 hours by the time I did Crossover Symmetry Iron Scap and left the gym.

Wanted to get in some golf but storms are coming for the afternoon. Will get in the 22 min ROMWOD.

On The Rings

Abs started feeling “Annie” last night, but didn’t seem as bad as usual. Out in the garage around noon to knock out part of today’s lifting and some gymnastics. Started with Crossover Symmetry Activation.

Pause Push Press

5×45#
5×95
5×125
3×150
2×175
1×185
1×200
AMRAP 212.5

Pause in dip for 2 seconds and overhead for 2 seconds. I felt weak. Put on the belt for the final set and got 4 reps.

Gymnastics Strength

18:00 Alternating EMOM

4 Strict C2B Pull-ups
10 Ring Push-ups
16 GHD Sit-ups

Could feel the sore abs on the GHD! Planned 7 rounds but stopped after my back started tightening up in the 6th round of sit-ups.

Conditioning / Skill

8 Rounds – Reverse Tabata

10s Zeus DU
20s Rest

Same as last time with 123 reps. My ankles were really stiff. From the dubs in “Annie”? Or maybe all of the saddle legs in ROMWOD? Hopefully not from the new running shoes?

Got to the gym a little before 5pm. Did some bottom squat hold before getting under the bar. Was nice having the push presses done.

Front Squat

5x20kg
5×60
5×80
3×93
2×109
1×118
1×125
AMRAP 131

Put on the belt starting with the singles. Just under 289# for the AMRAP. Was able to get 4 reps. Starting to get my legs back.

Hang Snatch

2x20kg
2×40
2×50
60
65
70
75
80

Pause 2 seconds in the hang above knee and 2 seconds in the OHS. I missed one with 70 and then missed 85kg four times. Was getting it overhead no problem just out front or too much power and it was crashing an pulling me backwards.

Snatch Lift Off

4x100kg
4×106
2x4x111

Used straps for all 4 sets. Felt easy.

Gymnastics

E30S 5:00

2 MU

Wanted to do something more and haven’t done a muscle-up workout since tweaking my shoulder at the end of December. Initially thought about continuing until failure but 20 reps was enough volume to get back in to it. Shoulders were definitely stretching out in the swings, so hopefully they feel fine tomorrow.

Will do a 20 min ROMWOD.

Surging

My feet were kind of sore when I woke up and did feel weird last night walking around the house. Out for a run first thing in the morning before the heat hit.

Aerobic Capacity – Aerobic Threshold

30:00 easy aerobic run
- 10x20s fast surges

I did the first surge at 1:40 and then every 3 minutes after. Felt easy so I think I paced it correctly. Was right around a 9:30-10:00 mile pace when not surging. Went a total of 3.14 miles.

Played 18 holes today but rode because of how my feet were feeling. Did a 20 minute ROMWOD at night.

Still Setting Annie PRs

Walked 18 holes of golf today and then got to the gym by 6pm. Warmed up with Crossover Symmetry Activation.

2 Snatch Push Press + 2 OHS

There was a 3 second pause in the bottom of each squat. Might be the most I’ve dropped down to my back with the push presses at 185. I started dropping the overhead squats to the ground with 145 I think because of the time overhead I didn’t want to try it. I put on my belt with 145 or 155 and the rest of those sets. The squats felt good and stable; no risk of dropping any reps.

Tall Power Snatch + OHS

5×45#
5×75
5×105
3×115
3×125
3×135
3×145

Final rep may not have been a power. Previously a squat triple with 145 was a struggle and these are powers plus an overhead squat after standing up. Wore straps starting with 105. So many OHS on this day of the program. Seems to be paying off with overhead stability though.

“Annie”

50-40-30-20-10

DU
Sit-ups (anchored)

Michelle challenged me after she got a 5:48 today. Hadn’t done this one since March so went for it. Couldn’t believe how easy it felt spinning the dubs after using the Zeus rope a few times. Missed once after 9 reps in the set of 20 from lack of concentration, but still managed a 6 second PR with a 5:53. The sit-ups are much easier after all of the GHD work I’ve been doing. I think I could even push the pace more on them. Crazy to think I’m still able to PR this workout after almost 5 years and all the times I’ve done it. Also happy to be able to when I should be out of conditioning shape.

Snatch Deadlifts

5×185#
5×200
5×210
2x5x220

Had a 3 second pause above the knee on the descents. Wore straps for all sets. Heavy with the pauses!

Did Crossover Symmetry Iron Scap before leaving the gym and will do a 19 minute ROMWOD tonight.

Glowing

Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.

Aerobic Capacity – Lactate Threshold

4 Sets

700m (3:18 target)
1:15 Rest
300m (1:17 target)
3:00 Rest

Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:

3:09.1 – 1:12.4
3:13.7 – 1:16.5
3:14.8 – 1:15.7
3:14.3 – 1:13.5

Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.

Shoulder Press

5×45#
5×75
5×95
10×125
8×135
6×145
5×152.5

Put on the belt for the last two sets. Makes a world of difference for me keeping tight.

Back Squat

5×45#
5×135
5×185
3×225
2×265
1×285
1×305
AMRAP 325

I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.

Tall Clean

2×45#
2×95
2×135
2×165
2×185
2×195
2×205
2×215
2×225

Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.

Clean Lift Off

4×285#
4×305
2x4x315

Belt and straps for all sets.

Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.

Rep After Rep

Up early again for day 2 of the Club Championship. Ended up playing my best Sawmill round ever. Late trip to the gym at 6:30pm.

Back Squats

Pause 5 seconds in the bottom on the first rep of each set.

6×45#
6×135
2×205
2×245
6x2x265

Used the clock and went every 2 minutes. No belt but work knee sleeves the entire workout. Felt even easier than last week.

Snatch Balance + OHS

Pause 3 seconds in the bottom of every rep.

3+1 @ 45#
3+1 @ 75
3+1 @ 95
3+1 @ 125
3+1 @ 135
3+1 @ 145
2+1 @ 155
2+1 @ 165
1+AMRAP 125

My hands were really up against the sleeves of the bar so I stopped at 10 OHS in the AMRAP. Felt more comfortable this week with the snatch balances and getting more confident bringing the bar down to my back for multiple reps. Some of the pauses were probably a fast 3 seconds in the AMRAP.

Snatch

3×45#
3×95
3×115
3×135
2×135
3×145
2×145
3×155
2×155
2x2x165
1×165
5x1x175

A 3 second lift off on all reps. No chalk and no straps today. Was sticking the catch a lot, especially with 175. I can only remember one or two reps with 155-165 that I had to adjust the bar position in the squat before standing up. Could break up the 5 reps at each of the working weights however I wanted. Happy with being able to push some sets and not struggle.

Clean & Jerk

2×45#
2×135
2×155
3×170
3×185
3×200
3×215
3×225

Again with the 3 second lift off on all reps in addition to a 3 second pause in the split. Towards the end I wasn’t able to get the complete pause in the split so I held the bar overhead in recovery instead. My goal was to not break up any weight in multiple sets and goal accomplished.

So many reps! My hands take a beating with those tempo lift offs. I’m definitely getting a lot of time with the bar overhead.

Looking forward to a rest day tomorrow. No lifting, no running, and no other exercise. A bunch of golfing planned though.

Will get in a 20 min ROMWOD tonight.

5 At A Time

Had day 1 of the Club Championship this morning. Weather wasn’t that hot until the end and we actually got rained on a bit. Need to score a lot better tomorrow to do something in which will most likely be the 3rd flight. Out in the garage at about 5:30pm.

Hang Power Clean + Front Squat

5×45#
3×95
3×135
5×160
5×170
5×185
5×200
5×210

All reps were from the hang above the knee. After 170 I actually had to get out the chalk. It was so humid out after the rain last night and what we got during the day. I was sweating everywhere. In the last two sets I dropped the bar after 3 reps, real quick breath, and picked it back up to finish the final 2. Sets of 5 are fucking nasty!

Clean Deadlifts

2×225#
2×255
2×275
3x5x285
AMRAP 285

Used a hook grip through the first set of 5. No chalk on any of the deadlifts though. Then used lifting straps the rest of the way. Stopped after 15 reps in the AMRAP. I was starting to feel it all over in my legs.

Pause Split Jerks

Pause in dip for 2 seconds and pause in split for 2 seconds.

2×45#
2×95
2×135
2×175
2×185
2×195
3x2x205

I turned on the clock and went every 2 minutes. Felt a lot more solid than last week, when I was taking a lot more rest. Getting used to the weightlifter’s volume.

Accessory

28:00 alternating EMOM

6 Strict Chin-ups
30s HS Hold
6 Strict Ring Dips
8/8 Barbell Side Bends (95#)

Was expecting it to be more brutal due to the heat but it wasn’t bad at all. First time trying side bends with a barbell and I think they are a keeper. They seem to make use of a lot more muscles.

Will make time to get in a 20 min ROMWOD.