Nick Momrik's Fitness Logs

Not Bad and Then It’s Really Bad

Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.

Warm-up

5:00 Airdyne (113 cals, 2.67 km)
Monster Walks

Conditioning

Death By (alt EMOM, start with 12, +1 each round)

Burpee
Squat Jump
Push-up
Plyo Lunge

The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.

Starting getting a heart rate around 180

When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.

Total of 230 burpees and 210 of the other three movements!

Midline

Had to take a nice long recovery after that workout.

4 Rounds

20 alt V-ups
10 Hollow Rocks
10/10 Side Plank Bounces

No clock, just work.

Single Linda

I can feel my hamstrings and ass a bit from yesterday. Out in the garage at 4pm.

Warm-up

5:00 SkiErg (1,094m)
20 PVC Passes
Steamboats
Deadlift (right)
Deadlift (left)
Floor Press (right)
Floor Press (left)
Hang Squat Clean (right)
Hang Squat Clean (left)

The lifts were done after the handstand push-ups test, using with a 35# dumbbell.

Gymnastics Test

MAX HSPU

My old PR was 23, done three years ago. Was feeling good and got 30!!

Conditioning

Single DB Linda (50/35#)
10-9-8-7-6-5-4-3-2-1

Deadlift (right)
Deadlift (left)
Floor Press (right)
Floor Press (left)
Hang Squat Clean (right)
Hang Squat Clean (left)

Got this one from @ibex_training. I had just written my own version of DB Linda the night before they posted this. Mine was doing 20-18-16… so same number of overall reps, but with two dumbbells. My version would have been horrible!

I was a little worried about so much bending forward with my back so I kind of took it easy on the first few rounds of squat cleans. I took a short break between sides on the cleans through 8 or 7 and then switched arms to go unbroken the rest of the way. Once you get through 8 you’re basically halfway done with all the reps and can turn on the gas the rest of the way without even resting between the cleans and deadlifts. I finished in 14:19. That was a fun one! Will be interesting to retest it later in the year, trying to go unbroken all the way.

Strength / Gymnastics

5 Sets

10 Lateral Raises (behind back, 10# plates)
20 Shoulder Taps
30s HS Hold

I did the first set facing away from the wall and then wall walked up for the other four sets. It’s so much easier to stay in a good position, keep balance, and get my hand to actually touch my shoulder when facing the wall! This was a good little combo.

The Rematch

On Sunday afternoon I made a new shoe rack for all of my workout kicks. Yesterday I walked 18 holes of golf.

90 fucking degrees outside at 4pm for our workout today!

Warm-up

10:00 BikeErg (5,340m)
Monster Walks
10 Monster Band Squats
8 Back Rack Reverse Lunges (45#)

Strength

5 Sets

16 Back Rack Reverse Lunges (85-105-115-125-135#)
8/8 Step Downs (15″)

I really liked those lunges, but easing in to the weight. Could feel my ass in the middle of the sets probably starting with 115. Step downs felt extremely easy without any weight.

Conditioning

42-30-18 Air Squats
21-15-9 HR Push-ups
Rest 4:00 and repeat

We did this 2 months ago when I may have been in the middle of a TIA (not Tia-Clair Toomey!) and my times were 4:28 & 4:22. Brandi work a weight vest that day and had beat me, but since I was nearly stroking out we needed a rematch. Well, she didn’t wear the weight vest today and beat me again. My times today were 2:42 and 2:53 so just goes to show how out of it I was last time.

Midline

4 Rounds

6 Weighted Strict T2B (5# ankle weights)
20 OH Side Bend (20#)
12 Weighted V-up (5# ankle weights)
20/20 Pallof Press (red band)

Brandi bought some heavier ankle weights so I gave them a try for this. Oh boy!

Up to Twelve

It was nice to get out of town and see my Dad yesterday, walking 18 holes together. Today I was out in the garage early for some cardio (love the new BikeErg!) before a 10am start.

Warm-up

15:00 BikeErg (7,832m)
PVC Passes

Wheeled the bike out back in the sun again. Increased pace every five minutes.

Back

4 Sets

12 Straight Arm Pull Down (45#)

Use open palms, which forces you to engage your lats more because you can’t “pull down” with your arms.

4 Sets

12 Wide Grip Lat Pull Downs (80#)
12 Behind Neck Lat Pull Downs (80#)
12 Close Grip Lat Pull Downs (80#)

My bright idea to go from sets of 10 to 12. Idiot!

4 Sets

12 DB Pullover (50#)
12/12 Kroc Rows (53#)

5 Set Drop Set

8 DB Back Fly (40# DBs)
4 Max rep Drop Sets (35-30-25-20#)

I did twelve reps for the first three drop sets and then hold on for a whopping 20 reps.

Skills

I helped Brandi with some bar muscle-up drills and worked on ring false grip and a strict muscle-up a bit with the rings at ring dip height. The false grip is so uncomfortable!

Midline

4 Sets

12 Low-Pulley Knee-In w/ pause (20#)
12 Plate Crunches w/ pause (55#)
5/5 Hip Abducted Evil Wheels
50m Front Rack Carry (155/105#)

Improved the knee-in movement by getting some straps to use around my feet instead of the band I used last week. I’d like to go even heavier for the crunches so may have to try with a barbell. Forgot how nasty a front rack carry can be.

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Leg Grind

Out in the garage at 8:00 since I’m meeting Dad to golf this afternoon.

Warm-up

5:00 SkiErg (1,013m)
Monster Walks
10 Monster Band Squats

Conditioning

10 Rounds

40 cal BikeErg
20 Squat Jumps

Consistent pacing on the bike and squats. Finished in 29:36 with a pool of sweat around the bike. Humid this morning! It’s awesome that you can do calorie based intervals on the PM5 monitor.

Gymnastics

5 Sets

1:00 Handstand Hold (facing wall)
1:00 Rest

This was horrible. I was almost falling off the wall in the third set, but was able to stay up for them all.

Got the lawn mowed in less than a half hour. Looking forward to getting out of town for the afternoon.

Track & Donuts

Walked 18 holes yesterday and was a little sore in my chest and shoulders. Got a slight headache later even though I drank a lot of water with electrolytes. We headed to the track at Heritage High School at 3:00 today. Warmed up with a 400m jog.

5 Rounds

200m Run
100m Sprint
100m Walk
200m Run
100m Sprint
100m Walk
100m Sandbag Carry (100/65#)

Though I stayed pretty consistent and I felt good. Finished in 31:20. Not knowing how long something like this would take I originally programmed four rounds and added the fifth when I got there to make sure I went over the 30 minute time domain. With the warm humid weather my arms were so sweaty it got increasingly hard to keep golf of the sandbag, but I made each 100 meters unbroken.

6 Rounds

5x Bleacher Runs (18 steps)
20 Incline Push-ups (2nd bleacher seat)

This was much worst than I expected! So nice for a change of scenery and to be outside.

Happy National Donut Day!!

Partner Up

My back was better through the night again. Feeling good. Garage time at 4pm.

Warm-up

5:00 Airdyne (102cals, 2.54 km)
2×10 Steamboats

Gymnastics Test

1 Set of MAX Strict HSPU

I got 16, which is one shy of PR.

Strength

4 Sets

10 Dumbbell Z Press (35#)
10 Bent Elbow Lateral Raise (20# DBs)

4 Sets

10 Combo Shoulder Raise (15# DBs)
10 Upright Rows (53# KB)

Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.

4 Sets

8 Bench Press (2×165, 2×155)
8 DB Fly (30#)
8 Bench Press

I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!

Conditioning

20:00 AMRAP w/ Partner

30 Ring Dips
60 Hang Power Cleans (95/65#)
30 Box Jump (30/24″)
60 Russian KBS (53/35#)

Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!

Repeating Thrusters

My back was slightly better through the night Sunday and fine during the day again on Monday. My ass was still pretty sore and my quads when I pressed on them. Was surprised my abs weren’t sore though. I walked 18 holes in great weather yesterday. My back was about the same last night. Out in the garage at 4pm.

Warm-up

20:00 BikeErg (9,530m)
10/10 Step Downs (15″)
10/10 Calf Raises

I pulled the bike out to the back patio and just felt like riding under the sun. The bike is so much more enjoyable for something like this. Slowly ramped up my pace.

Strength

4 Sets

10/10 Step Downs (15″, 25# KB)
10/10 Calf Raises (25# KB)

Conditioning

I did one set of 10×45# thrusters to warm-up.

3 Rounds

10 Thrusters (95/65#)
20 Burpees
10 Thrusters
2:00 Rest

The only thrusters I’ve done since December were in Jackie! I purposely went very controlled on the first 10 thrusters to see how my back would take it. Felt good so I knew I could push them the rest of the way. After round one my burpees slowed down, but it nearly evened out with the quicker thrusters. My times were 2:03, 2:05, and 2:06. Happy with that consistency for a movement that’s usually not very good for me.

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Midline

4 Rounds

10 V-ups
10 Pike-ups
20s Hollow Hold
10 Pike-ups
10 V-ups
1:00 Rest

This was terrible in the first round. Took 10:19 to finish.

Finally got back to PT by doing of the floor movements.

Add Hip Abduction

Each night my back seems to be a bit worse, though hasn’t bothered me rolling over yet. Has been fine after I’m up and moving around, which is good. My ass is sore from yesterday! Out in the garage at 10am.

Warm-up

10:00 BikeErg (4,426m)
Monster Walks
20 PVC Passes

Back

5 Sets

10 Straight Arm Pull Down (35, 4×50#)

4 Sets

10 Wide Grip Lat Pull Downs (80#)
10 Behind Neck Lat Pull Downs (80#)
10 Close Grip Lat Pull Downs (80#)

This gets so bad. I think the 40 muscle-ups from yesterday really affected those close grip pull downs.

4 Sets

10 Seated Cable Row (75#)
MAX Strict Chin-ups (10-8-6-5)

Why are strict chin-ups so hard after all this stuff?

4 Sets

10 Inverted Bar Row
10 Seated Bent Over Back Flies (30# DBs)

Haven’t done the bar rows in a long time. I like those.

Midline

4 Sets

12 Low-Pulley Knee-In w/ pause (20#)
12 Plate Crunches w/ pause (45#)
5/5 Hip Abducted Evil Wheels
50m Sandbag Carry (100#)

I’m going to be feeling this for a few days. I feel like I’ve gotten pretty good with evil wheels, but the hip abduction is a game changer. I used a PVC pipe through a 45# plate, which also adds a lot more instability compared to a barbell with plates.

In the evening I modified an old ab wheel.

The World is Our Playground

My legs are tired from yesterday’s workout. We loaded up the truck at 10am and went to Elmer Lange Park, which is a couple of minutes down the road.

Warm-up

100’ Monster Walks (lateral, then front/back)
10 Monster Squats

Conditioning / Strength

20-18-16-14-12-10-12-14-16-18-20
* I Go You Go

Weighted Plyo Lunges (35# DBs)

The last time we did this our time was 8:37, with me using 30# dumbbells and Brandi taking the vest off part way through. I figured I’d bump the weight back up today and Brandi wore an 8# vest the entire time. I had to start breaking my sets on the way up at 14, but Brandi did every set unbroken. We finished in 8:43 with both of us doing harder versions, so that’s a big win!

Gymnastics

16:00 EMOM (alt)

5 Muscle-ups
10 Decline Pushups (feet on swings)

This park is much better than the school I went to for 30 muscle-ups because the swing set is at least a foot higher.

The muscle-ups felt really good and I never was in danger of missing any reps. Even my kip for the dip felt great. As I went for my last set I noticed the straps had slid closer together and the buckles had moved all the way down. The damn rolled up extra strapping was smacking me in the face on the last three reps! Here’s a video of that final set.

Conditioning

10 Sets

70m Hill Sprint
Walk down

I never knew this hill was there otherwise I’d have been using it for years! This was a really fun session away from the garage.