Nick Momrik

Jump! Jump!

Ugh!! My shoulder got a little sticky yesterday. Felt it reaching for the garage door button in the Jeep and it definitely sticks when I go through the 90/90 movement. Must be those damn dumbbell snatches! Hopefully it doesn’t get worse or persist.

Feeling those GHDs for sure today. Went in early to get my presses done before the 9am class. Started with Crossover Symmetry Activation.

Shoulder Press

10×45#
5×95#
3×115#
2×135#
10x3x145#

BOOM! Finished off the 3 week Smolov Jr. cycle. I’m so glad I decided to bump up the weights a little more for week 3. I don’t think I’ve ever done more than 145# for a triple, so this was huge. I was planning to take 3+ minutes of rest between sets but did about 1:45-2:00 for 8 and then not much more for the final 2. Thankfully I didn’t have any issues with the shoulder.

Did a little jump rope to warm up the legs since everyone else was already warming up on the rowers and I was late to the party.

Warmed up deadlifts with 4×155#, 2×245#, 2×315#, and 2×365#.

XWOD

2-2-2-2-2-2 Deadlifts (385#)
2-1-2-1-2-1 PVC Jump Course
- Heights were 12-14-18-24-30-42″

I guess it’s roughly another inch for each to clear the PVC or dowel. A few times I got off my timing or spacing and bailed before jumping the last one. Those were fun!

Conditioning

10-8-6-4-2 Russian KBS (62# KB)
10-8-6-4-2 Burpees
Run 2 laps (~250m)

We did everything outside. Perfect day for it. Finished in 8:22.

My arms haven’t felt this dead in a long long time. Glad to be getting a massage this afternoon and a golf day tomorrow.

Knotted Up

Woke up out of it and still wasn’t quite awake when I got to the box.

Warm-up

3 Rounds of “Cindy” NFT

5 Pull-ups
10 Push-ups
15 Air Squats

I did all strict pull-ups and a chin-up grip for the 2nd round.

Skill

E90S 15:00 (10x)

Rope Climb (13′)

Really getting the “hang” of it. Noticing these are going to be really good for grip strength as well as some extra biceps and triceps work.

Conditioning

10:00 AMRAP

10 Box Jumps (24″)
12 DB Snatches (40#)
14 K2E

All step downs from the box and I went 6 in a row with each arm for the snatches. Started out with 5-5-4 for K2E, but was down to 5-4-3-2 in the last couple of rounds. Finished exactly 5 rounds just as time ran out.

Midline

4 Rounds

20s Hollow Hold
20s Rest
20s Russian Twists (53# KB)
20s Rest

I stuck around for some extra work.

10 Rounds NFT

10 GHD Sit-ups
10 Back Extensions

Did each round quick, but took my time in between. Focused on explosiveness with each rep. Nice burn after the other midline stuff.

Fresh For Press

Really needed the day out of the gym yesterday. Walked 18 holes of golf and shot my best round of the year. 🙂

In to the 9am at CFi. Did CS Activation and then worked with Kevin trying to get him doing a kipping muscle-up. I probably did 5 MU or so to demonstrate.

Warm-up

10x Squat to Stand Hold
8 Snow Angels
10x CS ATYT
4x15s Hollow Hold
Shoulder Presses
- 5×45#
- 5×95#
- 3×115#

XWOD

4-4-4-4-4-4-4-4 Shoulder Presses (137.5#)
2-1-2-1-2-1-2-1 Push-ups
- 2s: Clapping
- 1s: Plyo on to three 45s + 35 stack of bumpers

Nailed all 8 sets! One more day and the Smolov Jr. cycle will be complete. My shoulders felt fresh after the day off.

Skill

DU Practice

I did a set of 50 and a set of 102.

Conditioning

3 Rounds

50 DU
21 Russian KBS (62#)
9 Pull-ups

First round of DU was unbroken but I screwed up once in the other two sets. Kettlebell swings and pull-ups (kipping) were all unbroken. Finished in 4:55. Did Crossover Symmetry Recovery when I got home.

In the evening…

Warmed up with some band pulls, 45# snatch position work, and 45# snatch presses. Did a couple of muscle snatches with 40kg and some snatch presses too. Then I started doing snatches. I have no idea how many reps I did at each weight though. Some I did one single and others I did a couple singles. Everything was a power snatch. Around 65-70kg I missed a bunch and then they got easier when I added weight after getting frustrated. Pretty sure the weights I got were 50-55-60-65-70-75-78-80-82-80. One attempt at 84, but was a miss and didn’t feel very good, so I dropped to end on a make.

Back Squat

5×135#
5×165#
3×195#
5×215#
5×245#
5+ x275# (got 11)

I was thinking about starting a Smolov Jr. cycle, but I’m going on vacation in less than 3 weeks so wouldn’t be able to finish. I’ll just take some squat sessions from 5/3/1 on extra squat days for the next couple of weeks, which is where this came from. The max set is a fun mental test.

Back to Back to Back

When you drink alcohol you are just borrowing happiness from tomorrow.

Went over to Survival Fitness Bay City for beering, grilling, and fireworks last night. Didn’t drink much but stomach was rolling a bit through the morning and I had to take a couple of naps. Trained with Kevin and Brandi at 5pm. Started off with Crossover Symmetry Activation.

Shoulder Presses

10×45#
5×95#
5×115#
7x5x130#

Phew! Went up 7.5# over week 2’s day 2. Hardest struggle I’ve had yet. Glad tomorrow is a rest day.

To warm up snatches I did 2 muscle snatches with 95#, 2 power snatches with 115#, and 2 power snatches with 135#.

Conditioning

3 Rounds
- 3 Snatches (use 70% of 1RM, same bar for all 3 couplets)
- 6 Burpee Box Jumps (30/24″)
4 Rounds
- 6 Front Squats
- 12 T2B
5 Rounds
- 9 Deadlifts
- 27 DU

This is an original I came up with yesterday. No rest between couplets. I used 145# and finished in 15:37. My T2B held me back a lot. I could definitely feel the fatigue in my hips from all of the MU yesterday. This would be nice at 75%, especially if you hadn’t been out drinking.

Did Crossover Symmetry Iron Scap when I got home.

Double Morning

Out to the garage for an early lifting session. Warmed up with Crossover Symmetry Activation. Lighter than usual so I didn’t fatigue myself before presses.

Shoulder Press

10×45#
5×95#
3×115#
6x6x125#

The final week of Smolov Jr. has begun! Bumping up the weights extra this week.

Back Squat

20×45#
5×135#
5×185#
3x10x225#

Giving up on 315# yesterday pissed me off. Haven’t been squatting enough. Nothing crazy today. A little greasing the groove. I did the last set of 10 unbroken and should have done that for all 3 sets. Was resting and breathing too much in between reps on the first 2 sets.

In to CFi for the 10am class.

Warm-up

Cobra Stretch 2x30s
Arm Circles
T-spine Twists
Neck Rotations

Midline

10:00 EMOM

1/1 Turkish Get-ups

Did 3 rounds with 25#, 2 rounds with 35#, 2 rounds with 44#, and 3 rounds with 53#.

Skill

10:00 EMOM

2 Muscles-ups

No misses! I thought for sure I’d be switching to singles by the 5th minute. I only hit 3 in a row for the first time 2 weeks ago and failed on a 3rd try at a double that day. Today I really focused on the hollow/arch/hollow swing, a big hip pop, and then a fast turnover. Never once got my wrists stuck in a bad spot on the turnover like I usually do. I’m excited! The XWODs are paying off in a big way.

Conditioning

Strapped on the 20# weight vest. Did about a 250m jog to warm up the legs.

5:00 EMOM

20s Sprint @ 80% w/ vest

Took a couple of rounds to get a feel for running with that thing. Took it off for the next part.

E90S – 5 Rounds

10s Sprint at 100%

My acceleration felt really good on these.

After a little break we jogged a little more than 1 mile. I finished out by doing Crossover Symmetry Plyo with the red and purple bands.

Freedom

Happy 4th of July! Lifted at 9am.

Warm-up

CS Activation
45# C&J Positions
10×45# Good Mornings

C&J

3x40kg
3x50kg
3x60kg
2x70kg
2x80kg
1x90kg
1x96kg
1x100kg
1x105kg

I was trying to work on making that back foot hit the ground first in my jerks, but it got tougher as the weights piled up. Straight up muscled the 105kg jerk with little drop under the bar. Figured that was a good time to stop with the jerks and save my shoulders for the last week of Smolov Jr. presses, which I’ll start tomorrow.

Cleans

1x110kg
1x115kg
Fx115kg
1x110kg

I had my mind right for the first attempt at 115, but it crashed on my wrists and elbows a bit, so I got worried and didn’t really go for it on the next attempt. Decided to drop down for a make and end there. Alex said my back was very vertical on that last lift. The 115 clean (254#) was 97% and my max was just 255# until 2 weeks ago. I need to get more comfortable with the weight up in that range. The strength is there. I’m thinking 110kg might be a good place for me to rep out a bunch of singles.

Good Mornings

5×135#
2x5x155#
2x5x175#

Explosive hips coming up.

Back Squats

10×175#
5×225#
3×265#
3×275#
3×285#
3×295#
3×305#
1×315#

It was feeling rough on the way up. I was hoping to get up to 325, but I gave up on 315 after struggling with the first rep. Shit, just a few weeks ago I hit 10 triples with that weight. Chalk it up to fatigue at the end of a 2 hour session.

Grinding Smolov Jr.

Headed in early before the 9am so I could finish up week 2 of Smolov Jr. shoulder presses.

Shoulder Press

10×45#
5×95#
3×115#
10x3x137.5#

Felt rough from the get-go, but I made it through every set. Rushed in and started right away too without any other type of warm-up. Was only taking about 90 seconds of rest between sets so I could finish before class started. The final week should be interesting. I think I’ll bump up the weights a bit over the recommended. My shoulders are feeling strong!

Warm-up

3 Rounds NFT

300m Row
15 Reverse Hypers on GHD

I worked up quite the sweat!

Warmed up deadlifts with 4×155#, 4×245#, and 4×315#.

XWOD

4-4-4-4-4-4 Deadlifts (365#)
2-1-2-1-2-1 Explosive movement
- 2s: Split Jumps (2 each leg, sandbag on back)
- 1s: Kneeling Jump (10.25″ – 45-45-25 HG bumpers stacked)

Haven’t done any heavy deadlifts for volume in quite some time. Felt really good!

Conditioning

5 Rounds (Tabata style)

20s Wall Balls (20# MB, 10′ target)
10s Rest
20s Sit-ups
10s Rest

I did 10 wall balls and 11 sit-ups each round.

Midline

3 Round NFT

20 Russian Twists (53# KB)
45s Plank

After class I stayed to do some extra work. Did Crossover Symmetry Iron Scap with the blue bands for heavy and yellow for light. Burn baby!

4 Rounds NFT

15 GHD Sit-ups
15 Back Extensions

Focused on being as explosive as possible for both movements, which got me breathing pretty damn heavy. Took solid rest between rounds to recover.

In the evening I went for a walk. 3.22 miles in 48:29. During the summers my conditioning is always the best, which I attribute in large part to walking so much on the golf course. Felt like some fresh air tonight and the walk was perfect.

A New Chapter

Warm-up

Crossover Symmetry Activation
2:00 Bottom Squat Hold
2x 30s/30s Couch Stretch
PNF Rack Stretching

Strength

Warmed up with 5×45#, 5×135#, and 3×185# front squats, with a 2 second pause in the hole on the last set.

10:00 EMOM

Odds: 3 Front Squats w/ 2s pause (205#)
Evens: 3 Weighted Pull-ups (44# KB)

I’m terrible with the pauses, so it’s good to work on them. First time doing weighted pull-ups in a really long time.

Accessory

2 Rounds NFT

5 Deficit HSPU
10 Ring Rows

Did the HSPU at a much higher deficit than I’ve ever tried. It was rough. I’ve developed a bad habit of getting my shoulders on the wall for some reason. I need to push my head through at the top.

Conditioning

2-4-6-8-10-8-6-4-2

Goblet Squats (53# KB)
Russian KBS (53# KB)
Burpees

Finished in 6:45, going unbroken on everything.

Rope Climbs

Feeling a little sore in new places from climbing the trees Sunday night at The Adventure Park. Walked 18 holes of golf yesterday. In for the 9am class at CFi.

Warm-up

CS Activation
Arm Circles
30 Jumping Jacks

Strength

Shoulder Press

10×45#
5×95#
5×115#
8x4x130#

Paired up with XWOD of:

2s – 30″ Box Jumps
1s – Broad Jump

The shoulder presses were a lot more of a struggle today. The final day of week 2 should be very interesting!

Skill

Put on the shin skins and finally tried some rope climbs while the newbs worked on kipping with Kevin. We’ve been talking about me getting on that rope for the last couple of weeks, so it was time. I was using the faster method which starts about halfway through this video…

I did 3 or 4 of them and then did one legless too. Not nearly as hard as I was expecting. Felt a lot different strain on my shoulders doing them, so points to a weakness I need to work on.

Conditioning

7:00 AMRAP

10 Deadlifts (115#)
10 Push Presses (115#)
5 Burpees

Finished 4 rounds plus the deadlifts and push presses. Did all 10 push presses in round 1 but then had to go 5-5 every other round. Rough after the shoulder presses.

About 2-3 minutes after we finished, we went for a 1 mile jog.

93 Kilos

Didn’t get a ton of sleep last night after going to a 10pm showing of Transformers, but feeling surprisingly good today. Went over to CFi at noon to lift.

Warm-up

Crossover Symmetry Activation
45# Snatch Positions
10 Snatch Presses @ 45#

3 Position Snatches

40kg
40kg
50kg
60kg
60kg (missed high hang)

Snatches

2x65kg
2x70kg
1x75kg
1x80kg
1x83kg
1x85kg
1x87kg
1x89kg
1x91kg
1x93kg (PR)

Felt great! Had no intention of going for that, but was lifting with Alex, who said he was going to get up around 90 for the day. When I got close, it was feeling good, and I was making everything, figured might as well go for it. That’s 205# for a 5# PR. I haven’t attempted anything over 185 since the end of January. Took the PR and 100% day from the floor, then shut it down. All of the CS work is paying off in a big way. I’ve never felt so good receiving the bar with heavy weights.

Shoulder Presses

10×45#
5×95#
3×115#
7x5x122.5#

Day 2 of week 2 for Smolov. Not any struggle, but I think the next 2 days in the program are going to get hard. I paired the working sets up with kneeling jumps for an XWOD:

2s – 5.75″
1s – 8″

Will have to go higher next time for more of a challenge.

I did some skin the cats and then Crossover Symmetry Recovery.