Nick Momrik's Fitness Logs

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

3:00 SkiErg (675m)
3 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes
- 10 Push-ups

Back & Biceps

3 Sets

MAX Strict Wide Grip Pull-ups
1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

10 Underhand Straight Arm Lat Pull Down (49#)
10/10 Static Curls (25# DBs)

4 Sets

10/10 PVC Supported DB Row (53# KB)
8/8 Static Hammer Curls (25# DBs)

4 Sets

10 Seated Wide Underhand Row (104-115-115-115#)
10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

18×30#
12×25#
12×20#
16×15#
20×12#

Midline

3 Rounds

10 Reverse V-ups (use sliders)
10 Weighted Jack Knives (20#)
10/10 Standing DB Windmill (15#)
10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

2 Wrist Roller (barbell on rack, blue band, 30#)
20/20s Single Arm Hang

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All Power, No Squat

My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.

Warm-up

3:00 BikeErg (1,506m)
80′ Monster Walks
80′ Lateral Monster Walks
5 C&J (45#)
5 C&J (95#)
3 C&J (115#)

Weightlifting

3:00 EMOM – 3 C&J (135-145-155)
3:00 EMOM – 2 C&J (165-175-185)
4:00 EMOM – 1 C&J (205-215-225-235)

I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.

Conditioning

5 Rounds

2:00 TrueForm Run
1:00 Rest
2:00 Row
1:00 Rest

I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.

Midline

4 Rounds

12/12 Side Bends (70# KB)
12/12 Partner Banded Rotations & Holds (red)
12 Evil Wheels
12 Floor Wipers (45# plate)

I’m going to be feeling that many evil wheels for the next couple days.

20 on the True

Did an easy 20 minutes on the TrueForm for 3.36 km. It was about 40 degrees in the garage and I didn’t bother to heat it up.

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

3:00 SkiErg (678m)
3 Sets
- 12 DB Combo Shoulder Raises (front + lateral, 8#)
- 4 Wide Push-ups
- 4 Push-ups
- 4 Diamond Push-ups
- 10 PVC Passes
4/4 Landmine Bench Press (45#)
5 Russian KBS (53#)

Chest & Triceps

4 Sets

10/10 Landmine Bench Press (65-70-75-80#)
10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

10 Incline Bench Press (45-95-105-115-120#)
10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

12 Incline Flys (25# DBs)
12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

MAX Wide Push-ups
1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

30 Double Unders
15 Air Squats
10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

3 Rounds
- 5 Burpees
- 20/20/20 Banded Arm Circles
- 20s Dead Hang
5 C&J (45#)
6 Step-ups (24″)
8 Lunges
5 C&J (65#)

Conditioning

30:00 EMOM (alt)

10 C&J (95#)
15 Pull-ups
10 DB Step-ups (24″, 40# DBs)
20 Push-ups
16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)

Handstands

8 Sets

3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

500m SkiErg
500m Row
1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

5:00 TrueForm Run (0.85 km)
5:00 SkiErg (1,165m)
5:00 BikeErg (2,615m)
3×5 Handstand Kick-ups

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (49#, rope)

4 Sets

10 Seated Cable Row (104-109-109-109#)
10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

8 Lean Back Lat Pulldowns (93-93-98-98#)
10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (38-49-49-49#)
10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

25 Swimmer Crunches ⁣
25 Crunches⁣
25 Leg Lifts
25 Single Leg Lifts ⁣(big Flutter Kicks)
25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 5×45
- 5×95
- 3×135

Weightlifting

4:00 EMOM
- 3 Power Cleans (155-165-175-185)
3:00 EMOM
- 2 Power Cleans (195-205-215)
4:00 EMOM
- 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

10 Box Jumps (24″)
10 Pull-ups
10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
1:00 Rest

Took me 10:32 to finish.

Accessory

2x30s Dead Hang Partner Push
3 Sets
- 10/10 Wrist Curls (15#)
- Wrist Roller (5#)
- 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

Blown Triceps

Workout at 10am.

Warm-up

5:00 TrueForm Run (0.85 km)
20 PVC Passes
2 Sets
- 10 Trap Raise (5#)
- 10 Cuban Rotations (15#)

Chest & Triceps

Landmine Bench Press

5/5 @ 45#
8/8 @ 60-65-70-75

3 Sets

8 Incline DB Bench Press (60#)

3 Sets

8 DB Skull Crushers (30-35-35# DBs)

5:00 AMRAP

MAX Tricep Pull Down (rope, 37#)

We went back and forth doing sets. I did 20-20-15-15-18.

Conditioning

10-9-8-7-6-5-4-3-2-1

DB Floor Press (45# DBs)
Push-up

This was pretty bad. I managed to stay unbroken with the dumbbells, but not with the push-ups. Finished in 4:35.

Stretch

2×10 Butcher’s Block (35#)
2x30s Butcher’s Block Stretch (35#)

Thanksgiving 2020

I started my own tradition several years ago, so was in the garage at 9am to get in the workout. I remembered to put the kettlebell in the house yesterday so it wouldn’t be ice cold.

“Sissy Test”

25 -> 1 Burpee
1 -> 25 Russian KBS (53#)

I started with step back and step up burpees from the first rep and continued all the way through. Each round I split the reps between which leg was leading so I wouldn’t cause one side or the other to do more work since it was like a lunge on every rep. I started using chalk on the last 3-4 sets of swings and was able to do every set of them unbroken this year, when I usually have to break up the last few sets. Kept a steady heart rate and just kept moving, with a better time than last year.

2012/04/19 – 41:38
2012/11/22 – 38:16
2017/11/23 – 43:34
2018/11/22 – 39:32
2019/11/28 – 41:07
2020/11/26 – 39:50