Author: Nick Momrik

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

30 In The Hole

Took a complete rest day yesterday, even from the squat holds. I did do Crossover Symmetry Recovery though since I hadn’t done it on Friday.  Got in some squat holds this morning and then took the sled around the neighborhood.

1.43 miles in 29:13 with 70# on the 25# sled.

Did Crossover Symmetry Activation and then hit up the Survival Fitness Barbell Club in the afternoon for some lifting. Did a 3:00 squat hold and some other stretching.

Snatch Deadlifts

  • Several sets of 3×75#
  • 2x2x105#
  • 2x2x135#
  • 2x2x165#
  • 5x2x195#

In between sets starting at 105# I was doing 30s overhead holds with the 15# training bar. I started off trying to do some snatch grip presses, but they were bothering my shoulder.

Back Squats

  • 10×135#
  • 5×205#
  • 3×235#
  • 5x7x255#

Second pick from Smolov. Wasn’t too bad. Legs felt fresh after the rest day. One more 3 minute squat hold shortly after finishing my sets.

5 Rounds NFT

  • 10 Weighted GHD Sit-ups (holding 15-15-25-25-25 pound plate)
  • 1:00 Bottom Squat Hold

Knocked out the CS Recovery at home and finished off my first 30 minute day of squat holds with a 4:00 one.

Hundreds of ’em, Fifty Two

Have been resting on Fridays, but really wanted to get in another squat session today, so I’ll rest tomorrow or maybe drag the sled.

Warm-up

  • 200 DU
  • 3:00 Bottom Squat Hold
  • 200 DU
  • 3:00 Bottom Squat Hold
  • Crossover Symmetry Activation

I guess I left my RPM rope at Survival Fitness, so had to use my backup, the RX rope. Managed to get 70+ and then 100 unbroken during the first 200. That got me to 1,508 for the final week of my personal Double Under Challenge. In 4 weeks I racked up 5,200+ double unders!

OLY

Muscle Clean

  • 3×95#
  • 3×115#
  • 3×135#

Hip Clean

  • 2x3x135#
  • 3x2x155#
  • 3x2x175#

Trying to work on speed under the bar. Kevin also pointed out that I was banging some instead of driving the bar up so I tried to work on pulling the bar in to me and driving it up off the legs.

Strength

Back Squats

  • 5×155#
  • 5×205#
  • 4x9x245#

I’m going to start pulling some of my extra squat days from a Smolov squat cycle, so that’s where the 4×9 came from. It was supposed to be at 240#, but I didn’t feel like messing with the little plates. Wasn’t as hard as I was expecting.

Good Mornings

  • 5×135#
  • 5×155#
  • 2x5x175#
  • 5×185#

In between some of the good mornings I knocked out 3 sets of 50 band pulls. Finished with another 3:00 squat hold. Ended up with 29 total minutes in the squat hold today, so tomorrow and the rest of the 30 days will be 30 minutes a day.

From the Front

I was up early this morning, so was able to get in some squat holding. Also did the Crossover Symmetry Activation before heading to the gym. The 90/90 movement was almost no issue for me today with the super light band, so huge improvement already!

Warm-up

  • 3:00 Bottom Squat Hold
  • Wrist Stretch
  • Leg Swings
  • 15 Air Squats
  • Zombie Kicks

Strength

Front Squats

  • 10×45#
  • 5×135#
  • 3×225#
  • 3×245#
  • 3×270#
  • 1×280#
  • 3×270#
  • 1×290#
  • 3×270#
  • 1×305#
  • 5x2x225#

Weird percentages again today (I forget what they were). I went off a PR+ again to up the ante. The waves are actually pretty cool though. The triples at the same weight feel easier as you go. Everything felt pretty solid. The 305# squat is just 5# under my old PR. The doubles at the end were supposed to go with a jerk as well, but not for me.

Conditioning

10 Rounds

  • 1:00 AMRAP
    • 5 Burpees
    • 2 Broad Jumps
  • 30s Rest

Joe and I did it outside, so jumping was sketchy. Didn’t keep track of anything because it would have been way too hard to. Some days you just want to do work.

Went right into a 5:00 squat hold with little rest.

Skill

300 double unders took me 4:14, a new best.

Did a final 5:00 squat before leaving. I’ll be up to 28 total minutes today. Pulled in to the garage at home and knocked out Crossover Symmetry Recovery.

Deadlift Rising

Bought some new bands last night and started doing Crossover Symmetry again to rehab the shoulder and start strengthening it. I have my last laser therapy today. I’m going to try to stick to this schedule recommended by CS. Not necessarily the days, but only doing Recovery 2 days in a row.

crossover-symmetry-schedule

Warm-up

  • 3:00 Bottom Squat Hold
  • 3 Rounds
    • 10 Squats (15#)
    • 10 Good Mornings (15#)
    • Arm Circles

Strength

5×3 Deadlifts at 80-90%

  • 5×135#
  • 5×225#
  • 5×295#
  • 3×365#
  • 3×395#
  • 3×415#
  • 3×425#
  • 3×435#

Still getting back where I used to be so only 3 sets were in the range according to my old 1RM, but less than 3 weeks ago with singles I did 435# and didn’t get 455#. Definitely getting the low back strength to come back fast.

Accessory

14:00 EMOM

  • Odds: 30s Hollow Rocks
  • Evens: 40s Farmer’s Carry (53# KBs)

Conditioning

10 Rounds

  • 10-10-10-10-6-6-6-6-4-4
    • C2D Push-ups
    • Weighted Lunges (35# DBs)
  • 10 Goblet Squats (44# KB)

Took me 11:37 to finish. Did another 5:00 squat hold after class. I was up to a total of 26 minutes of squat holds yesterday and will accumulate 27 today.

Didn’t have time to get in some double unders and probably won’t do any tonight, so I’ll have the next 2 days to finish out the 1,500 for the week.

Ho-hum Tuesday

Feeling good! I can’t wait to start trying out the shoulder next week.

Warm-up

  • 2:00 Bottom Squat Hold
  • 3 x 30s Box Shoulder Stretch
  • 3 x 25 Band Pulls (thicker red band)
  • 2 x 1:00 Laying KB Hold (each side, 25# KB)
  • 3:00 Bottom Squat Hold

Strength

Warmed up with 5×135# pendlay rows and 5×135# RDLs. Then super set these two…

5 Rounds

  • 5×185# Pendlay Rows
  • 10×185# RDLs
  • 90s Rest

Conditioning

7:00 AMRAP
* 5 box overs EMOM starting at 1:00

  • 15 GHD Hip Extensions
  • 15 V-ups

I got either 5 full rounds plus 5 more hip extensions. I flew through the box overs, but those v-ups got slow.

Did a 6:00 squat hold after class. Will get in 15 more minutes throughout the day. Yesterday I did 5×5:00 without a problem, so I’ll make it a total of 26 minutes today.

3 Days of Back Squats

Can feel a deep soreness in my hamstrings, especially easing out of bed over the edge of the mattress.

Warm-up

Various footwork drills.

OLY

Cleans

  • 2×135#
  • 2×165#
  • 2×185#
  • 5x2x205#

Snatch Deadlifts

  • 3x2x205#

Didn’t have a lot of time and didn’t have straps so didn’t stop at the positions like I normally do.

Strength

Back Squats

  • 5×205#
  • 3×245#
  • 4×280#
  • 1×300#
  • 4×280#
  • 1×310#
  • 4×280#
  • 1×325#

Disappointed to have the strength program keep changing all the time. 😦 Was looking forward to seeing progress with the 5×3. This series was fun though. Was my third day in a row of back squats and wasn’t that tough to get through. I bet all of the squat holds are helping a lot.

Conditioning

8:00 AMRAP

  • 10 Burpees
  • 10 Pistols
  • 10 GHD Sit-ups

Finally have a real GHD at Survival Fitness now! Matt brought his in from home. I did completed 4+20.

2014-04-28-ghds

Mobility & Skills

  • 5:00 Bottom Squat Hold
  • 6:00 EMOM of 50 DU
  • 5:00 Bottom Squat Hold

Too many screw ups on dubs, but puts me at 808 for the final week of my Double Under Challenge, so 700 left to go before Saturday.

Head Case

My hamstrings are a little sore from the good mornings. Was up at 5:30 to take Mom and Dad to the airport. Hit up Open Gym in Bay City to lift.

Warm-up

  • 5:00 Bottom Squat Hold
  • 3×50 Band Pulls
  • Stretching

OLY

  • 45# Position Work
  • 4x3x95# Muscle Cleans
  • Cleans w/ blocks at the knee
    • 2x2x135#
    • 2x3x155#
    • 2x2x185#
    • 2x2x205#
    • 2×215#
    • 5x1x225#

I started to hit that mental barrier at 225#. So stupid! I just did a 255# power clean from the hang too weeks ago and I’m afraid of 225#. After a couple of false starts and iffy attempts, I convinced myself to stop being a pussy, pull, and drop under the bar. Last few reps were much better with confidence. I hadn’t done 225# from the blocks before so that was good. I am such a head case though and still think about those near-disaster PR cleans of the past. I need to get comfortable dropping under the bar to squat them and today was a good step back to it.

Back Squats

I didn’t plan on squatting, but Kevin was doing some and it was nothing crazy, so I jumped in with him.

  • 5×205#
  • 5×235#
  • 3x5x262.5#

That 2 hours flew by! Finished up with another 5:00 bottom squat.

Conditioning

Got out the sled when I got home. 140# total after adding 115# of bumpers and I also wore the 20# weight vest. Went 0.51 miles in 13:01.

Did a final squat hold of 3:00 to make 23 minutes on the day since I had done a couple of 5s in the morning.

Gut It Out

Needed that rest day yesterday. I got a massage from Cora and had laser therapy on my shoulder. I also did 4 sets of a 5:00 bottom squat hold throughout the day and some hip/couch stretching at night. Knees feel a little “creaky” this morning.

Out in the garage this morning to attack the plan early.

Warm-up

3:00 Bottom Squat Hold

Back Squats

chest-up

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×245#
  • 3×275#
  • 10:00 EMOM 2×295# (Rapid Fire!)

After I got through the 5th rapid fire set I figured there was no way I was finishing unless I increased the rest. Finished without making adjustments, but it was one hell of a grind. Writing a nice reminder on the board right in front of me helped a lot since I didn’t have anyone there to yell at me.

I went immediately into a 5:00 squat hold. :-/ Felt really good actually.

Good Mornings

E2M 12:00

  • 6×135#

Really focused on driving up be engaging the hamstrings and glutes. Did another squat hold of 3:00.

Double Under Challenge

7 Rounds

  • MAX Unbroken DU (Only count 30+ as a set)
  • 1:30 Rest

I got 60-69-75-69-90-45-71 with only 2 misses. I dad a 24 going for the 2nd set and a 5 going for the 6th set. Was good work on larger sets instead of always hitting that 30-40 range and artificially stopping. Good way to start the final week of 1,000+ double unders with 508! I’m aiming for 1,500+ this week.

Yep, another 2:00 squat hold.

Conditioning

3 Rounds

  • 1:00 Air Dyne (AD2)
  • 2:00 Rest

Short and sweet, but very intense! I got 60, 57, and 56 calories. Finished with one more 2:00 squat hold for a total of 15 minutes. I’ll try for a 6:00 one later to get over 20 and set a single set time record.

Leg Limits

My shoulder feels back to “normal” again, meaning that it’s feeling like it had been for the last month and more. Low back is sore from deadlifts, maybe some from the bottom squat holds and GHD sit-ups. Hit up the 9am class.

Warm-up

  • 2:00 Bottom Squat Hold
  • Leg Swings

Strength

Front Squats with 3s pause on 1st and 5th reps of 5 working sets

  • 5×45#
  • 5×135#
  • 5×185#
  • 4x5x225# (w/ pauses)
  • 5×235# (w/ pauses)

Holy shit balls! When I did that first set with 225# I wasn’t sure I’d even be able to do all 5 sets with that weight. My upper back starts to round when I come out of the hole, especially as I get deeper in a set. Hopefully the bottom squat holds will help my positioning and strength in the upright position.

Front Rack Lunges

  • 6/6 @ 135#
  • 6/6 @ 135#
  • 6/6 @ 155#

The prescription was to use 50% of our heaviest from the front squats, but that would have been way too light. Gotta push it!

Conditioning

20:00 EMOM

  • Odds: 12 Box Jumps (30″, no rebounding)
  • Evens: 15 cal Row

I was finishing the box jumps at about 37 seconds each time and maybe a little more on the rower. I could really feel my calves on fire after that was over. No surprise with all of the double unders I’ve been doing. I still need to get 300 more before Saturday though!

Cool down

  • 3:00 Bottom Squat Hold
  • Calf Stretching

After lunch I said screw it, time to get those dubs out of the way so I can rest tomorrow.

Every 15 seconds for 8:00

  • 10 DU

Something a little different with just short sets, but figured it would be good after all of the box jumps this morning. When I didn’t miss it was a 1:2 Work:Rest, which was good. I probably missed during 8 of the sets. Not good, but my calves have had a rough couple of days. Week 3 of DUBS is in the books with 1,346.

I gutted out a 5:00 bottom squat hold, so only need to get in 5 more minutes tonight.

Shoulder Depression

My shoulder has not been the greatest yesterday or today. So sick of it!

Warm-up

  • Zombie Kicks
  • Leg Swings
  • Band Scap Retrations
  • Band Reverse Flys

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×345#
  • 5×375#
  • 5×385#
  • 5×405#

Felt solid. No back issues.

Shrugs

  • 3x5x225#
  • 2x5x255#
  • 2x5x285#
  • 5×315#

Took 10:00 for this since I couldn’t do the MAX strict pull-ups everyone was else was doing.

Conditioning

3 Rounds

  • ~350m (3 rectangles at SF)
  • 21 Power Cleans (115#)

Did power cleans instead of 95# snatches. Paced the first set too much by going 6-5-5-5, then went 8-7-6 the last two sets without much of a problem. Tried to push a little extra on the last run. Finished in 10:43.

After class I did a 3:00 bottom squat hold.

Throughout the day I did more bottom squat holds: 3:00, 2:00, 3:00.

After an adjustment and laser therapy I hit up some work in the garage. My supraspinatus is aggravated again, so probably why the last two days I’ve been feeling the shoulder.

16:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups

Planned to go for 20:00 but my back was starting to feel iffy and didn’t want to push it after deadlifting this morning. Those 320 dubs bring me to 1,026 for week 3, so already over my mark, but I want to keep getting more than the previous week, so it’ll be 1,300+. I was feeling a little weak in the jumps with the rope today and after sitting down I’m feeling my calves. I wouldn’t think that bit of running today would have done anything, but maybe the bottom squat holds are to blame.

3 Rounds

  • 1:00 Bottom Squat Hold
  • 1:00 Rest

I’ll get in a couple more minutes to get over 15 total and will also do some of the couch stretch tonight.