Author: Nick Momrik

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

Thruster Attack Week 8 is Complete

Out in the garage around 11:30, though I really did not feel like doing this. Warmed up with 5 minutes on the Air Dyne, going 2.3km. Then I did 10 thrusters with 45# and 5 with 95#.

Thruster Attack

E2M 10:00

  • 14 Thrusters (105#)

Easiest the “heavy” thruster day has felt the entire program! I wore a HRM, which is pretty interesting. 2 more weeks to go!

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Went in at 5 to lift with Alex and work on my clean & jerk, mostly on the clean for now. Trying not to pull with my arms so much and be faster getting under the bar.

I was doing a complex of:

  • Clean Pull
  • Clean & Jerk
  • Clean & Jerk

I didn’t keep track of how many times I went with each weight but it was at last 3 times through with 95#, 135#, 155#, and 175#. Then 2 of the complexes with 185#. My jerks felt pretty terrible for the most part. Started to get the hang of the changes to the clean though and got more comfortable with it.

Wanted to compare to a recent clean at about the same weight, but didn’t really have anything. This is today with 185# on the left. On the right is 190# back in December.

Down for the Count

Had every intention of making it to 9am this morning and was even in bed at a decent time. But didn’t wake up until almost 8. So went to 5:30 class instead.

Warm-up

2 Rounds

  • 5 Strict Pull-ups
  • 10 Push-ups
  • 15 Air Squats

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3×215#
  • 3×225#
  • 3×230#

Not too much of a struggle, but I think it was a good decision to only jump 5# for that last set. It wasn’t too long ago that I would ask for help unracking 230# for 1 and now I have no problem unracking it myself for a triple.

Gymnastics

8:00 EMOM

  • Muscle-ups

Can tell I haven’t been doing these! I got 4-4-3-2-3-2-2-2. The push away at the top seemed to wear me out more in those early rounds. I haven’t done too many reps with that method of cycling. About halfway through I switched back to reversing the dip and then dropping into the next rep. Was feeling pretty out of breath already at this point.

Conditioning

3 Rounds

  • 1:00 Wall Balls (20# MB, 10′ target)
  • 1:00 Ball Slams (25#)
  • 1:00 Burpees
  • 1:00 Rest

I got 27-26-26 wall balls, 26-20-19 ball slams, and 13-14-14 burpees. Going from wall balls to ball slams was brutal. I had to take some breaks during the second and third set of slams. I was out of it after this one, feeling a little light-headed and shit.

Short Week

Usually I take Monday off, but I’m heading up north this weekend so switching up my workout schedule a bit. Went to the 9am class.

Warm-up

We did a bunch of shoulder stretching stuff with a PVC pipe.

Strength

Shoulder Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6x6x132.5#

Accessory

3 Rounds NFT

  • 20 Band Pulls (Yellow CS)
  • 8 Scap Push-ups

Conditioning

5 Rounds

  • 10 Front Rack Lunges (95#)
  • 10 Push Press (95#)
  • 5 Burpees

Round 4 of push presses was a battle, but I just couldn’t do it in round 5. Had to break that last set up into 5-5. Burpees were really slow throughout trying to give shoulders more rest. Finished in 6:47.

Extra

  • 3x10x45# Wrist Curls

Sleep in Sunday

Had a social at CFi list night, which was fun. Got a great sleep until after 9, which is really late for me. Open gym at 11am. Did various stretching to get loosened up.

  • 2x5x135# Stiff leg deadlifts
  • 7×205# Stiff leg deadlifts
  • 5 Rounds
    • 5 Stiff leg deadlifts (255#)
    • 5 Evil wheels

10:00 EMOM

  • 2 Power Snatch (155#)
  • 5 C2B Pull-ups

Felt great! One more pull-up per round than a month ago with the same workout.

Thruster Attack!

4 Rounds

  • 1:30 Tabata
    • 20s Thrusters (65#)
    • 10s Rest
  • 30s Rest

Still able to keep up 8 every round and got 10 on the final round for 98 total thrusters.

3 attempts

  • MAX Handstand Hold (facing wall)

I did 1:30, 1:30, and 1:49!

Haven’t been having any issues with the back, so that’s a good sign.

Out of Nowhere

Still not getting the sleep I should. In to lift with Alex at 9am. Warmed up with various stretching and a little time on the Air Dyne.

  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 40 kg
  • 3 Clean & Jerks | 60 kg
  • 3 Clean & Jerks | 70 kg
  • 2 Clean & Jerks | 80 kg
  • 2 Clean & Jerks | 85 kg
  • 2 Clean & Jerks | 90 kg
  • 1 Clean & Jerk | 95 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 100 kg
  • 1 Clean & Jerk | 105 kg
  • 1 Clean & Jerk | 110 kg
  • 1 Clean & Jerk | 110 kg

No misses all day. The jerks were not feeling good when I started at 100kg, so I was going to stay there. Then I heard Kevin give a cue of heels and something clicked. The next couple felt easy, so I decided to bump up a little. Still felt pretty good at 95% of my max.

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Felt like getting the heart rate up, so I did a little 500m warm-up on the rower and then went to beat my PR of 1:32.2 from April. This happened…
IMG_4971.JPG

Rowed a 1:25.1 for a 7.1 second PR! I have no idea where that came from.

Lucky 7

I need to force myself to go to bed instead of playing stupid games on my phone until late. Been dragging ass too much this week. Went in to CFi at 5:30.

Thruster Attack

  • 5×45#
  • 5×95#
  • Every 1:30 for 5 sets – 12×115#

Made it through all 5 sets unbroken, but barely. Had to dig deep to finish those.

Reverse Hyper

  • 3x10x230#

Good for the back issue.

Kevin and I got some stuff and headed outside…

  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 100m Sled Drag, pulling between legs (30# sled + 135#)
  • 100m Farmer’s Carry (2×53# KB)
  • 50m Sled Drag, pulling between legs (30# sled + 135#)
  • 50m Farmer’s Carry (2×53# KB)

Oh the burn in the ass from those bent over sled drags. Forgot how rough those can be. Good to get outside while we can.

Bench Sesh

Shoulders are tired from all of the push presses yesterday. Back was not happy sleeping last night. In to CFi at 4:30 today.

Strength

Bench Press

  • 5×45#
  • 5×95#
  • 5×135#
  • 5×165#
  • 5×185#
  • 5×190#
  • 5×200#
  • 5×210#
  • 5×220#

Felt good! New 5RM.

Gymnastics

4 Rounds NFT

  • 5 Strict C2B Pull-ups
  • Muscle-up
  • 5 Strict Ring Dips

Accessory

4 Rounds NFT

  • 10/10 Kroc Rows (62# KB)
  • 10/10 Side Bends (62# KB)

Conditioning

5 Rounds

  • 30s Row
  • 1:15 Rest

Went balls to the wall on the first round and was able to hold about a 1:20 pace. Distances were 182, 174 172, 168, and 171 meters. Much harder than I expected.

Dubs All Day

Needed that rest day yesterday. My legs are still sore, going on almost a week now. Busy day today, but in for the 9am class.

Warm-up

  • Bottom Squat Hold
  • 20 Squat Jumps
  • Walking Hurdlers
  • Walking Zombie Kicks

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 2×255#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#
  • 2×310#
  • 1×315#
  • 3x2x295#

Felt something coming up on that 315# and let out a big “Fuck!” Dropped weight and had no problem with three more sets.

Skill

  • 1:00 of jumping practice for DU
  • DU work

I got unbroken sets of 39, 102, and 153! New PR!! I actually didn’t even miss on that last set. Had to stop because my shoulders were burning so much and I was starting to get the double under headache. 14 rep PR.

Conditioning

3:00 AMRAP

  • 10 Back Squat (95#)
  • 10 Push Press (95#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (75#)
  • 10 Push Press (75#)

1:00 Rest

3:00 AMRAP

  • 10 Back Squat (55#)
  • 10 Push Press (55#)

I got 3+12, 3+1, and 3+14. Had to put the bar down once in the last two AMRAPs. Shoulders were smoked!