Nick Momrik's Fitness Logs

Ten Without a Problem

My biceps and lats are sore from yesterday. Out in the garage during lunch.

Year of the Engine – Polarized

45:00 Airdyne
** Endurance with 7s sprint @ 7, 14, 21, 28, 35, 42

I did 1,240 calories and 26.26 km on my AD2.

2019-08-28-airdyne-hr

That wraps up the second phase (polarization) of the program. I really enjoyed the polarized workouts and am glad to see some of them continue in the next phase. I made it through the first 24 weeks of the program and can’t wait to see what progress comes during the next phase.

Went to the 4pm class.

Warm-up

3 Sets
- 10 Reverse Hypers (160#)
400m Run
2 Rounds
- 10 PVC Good Mornings
- 10 Lunges
- 5 Ring Rows
- 5 Inch Worms

Strength & Gymnastics

Deadlift

10×45#
10×115
10×165
10×195

3×10 Bar Muscle-ups

After the dumbbell snatches and box jumps my back was tight from yesterday, so definitely wasn’t pushing deadlifts today. There was an option to do muscle-ups in between sets, so I focused on those instead. I’ve never tried more than 6 before so it seemed like a good day to go for it. I got three unbroken sets of 10 without a problem, which in my new max set. I bet I can get 15+.

Conditioning

2 Rounds
- 20 cal Assault Bike
- 20 cal Row
- 20 Front Rack Lunges (115#)
15 cal Assault Bike
15 cal Row
10 Front Rack Lunges (135#)
15 cal Echo Bike
15 cal Row
10 Front Rack Lunges (135#)

So in reality it was 2 rounds of the second part as well, but the Assault bike was in use when I got there so I finished out on the Echo. Looks like the Echo knocks out the calories quicker. Noted for future workouts! I started out hotter on the first row and was able to keep over a 1,200 cal/hr pace on them all and pushed that last one extra to give myself time to finish under the 15:00 cap. Barely got it, in 14:59! I never dropped the bar during any of the lunge sets.

Back in the Gym After a Lot of Golf

It was a fun golf weekend and then I walked 18 holes yesterday as well to play four days in a row. Should have exercised yesterday instead because I couldn’t string together good shots! Out in the garage during lunch today.

No B.S. Bench Press

9×45#
6×95
6×135
3×175
3×205
3×225
5x3x240

Haven’t got in a workout from the program since last Sunday, but did get a little benching in during a metcon least week. This second cycle doesn’t seem to be progressing as well, which may have something to do with my inconsistent training lately because of so much golfing. Today’s working sets should have been in the 240-245 range but I stuck with the low end and it was plenty difficult. I’d probably feel more confident with a spotter instead of just spotter arms on the rig.

Went to the gym at 4pm. Hadn’t been there since Thursday!

Warm-up

3 Sets

10 Reverse Hypers (160#)

2 Rounds

5 Strict Pull-ups
10 Box Jumps (20″)
15 Sit-ups
20 PVC Pass Throughs

Strength

5 Split Jerks
5 Weighted Pull-Ups (15#)

Since it was set for 5 working sets, I did the pull-ups after the first five sets of jerks to get them out of the way. All TnG sets on the jerks where I went right in to the dip when lowering the bar. Wore my belt for 155# and up, doing 45-95-115-135-155-175-195#. Obviously could have gone heavier since I was still able to TnG them, but that was enough after bench pressing earlier.

Conditioning

15:00 AMRAP

8 Pull-Ups
8 Alt. DB Snatch (50#)
8 Box Jumps (30″)

The Rx was a 70# dumbbell for the snatches, which we don’t even have and isn’t necessary unless you’re a Sanctionals type athlete.

I wore grips and didn’t use the holes so I could easily flip them around for the snatches. Was able to do every set of pull-ups unbroken. I bitched out on a set or set and a half of snatches during the first half of the AMRAP and changed hands at the ground for those. Otherwise I switched hands in the air for the rest. The box jumps were just slow because I was stepping down and then would take a step back from the box as well. Got through 8+18.

I thought about doing one of the Year of the Engine workouts in the evening, but I was tired.

Time for Golf

I was in bed by 10 and got a great night of sleep. My legs feel tired today. Out in the garage by 11am.

Year of the Engine – Interval

15 Rounds

30s Row
1:30 Rest

Came up with a goal of 1:28/500m. As the rounds went on I could really feel the tightness in my low back from the heavy swings yesterday. This is noteable because with such short intervals, it’s very important to get out hot with a good start in those first 4-5 pulls or else you’re fighting to get to your average pace and the back is really important in that very first pull. I got 171-172 meters every round.

2019-08-23-row

Will be playing 9 holes tonight and then heading across the state in the morning for a weekend golf trip. I’ll try to bench press and maybe hit the final polarized workout on Sunday night.

Triple EMOM

I’m sore in my chest and lats from the 100 toes to bars on Tuesday. Went for a run at 11am.

Year of the Engine – Endurance

45:00 Run

I went 4.04 miles and was in zone 2 nearly the entire time other than the start. I should probably pick up the pace and try to get at least half of the time in zone 3.

Went to the 4pm class.

Warm-up

300m Row
2 Rounds
- 10 Strict Pull-ups
- 15 HR Push-ups
- 20 Air Squats
Power Cleans
- 4×45#
- 3×95
- 3×135

My legs felt tired from the run when I was doing those air squats.

Conditioning

10:00 EMOM (alt)
- 15 cal Row
- 3 Power Cleans (increasing weight)
3:00 Rest
10:00 EMOM (alt)
- 15 cal Assault Bike
- 3 Bench Press (increasing weight)
3:00 Rest
10:00 EMOM (alt)
- 60 Double Unders
- Max Russian KB Swings (32kg)

It worked out perfectly for me to use the same loading for both the power cleans and the bench presses. I did 165-185-205-215-225#. I missed once during every set of double unders between 12 and 20 reps, then finished the rest unbroken. Weird. My arms were so sweaty, making it hard to hold on to that heavier kettlebell. I did 27-20-20-20-28 reps.

The first two EMOMs weren’t that bad because you got significant rest. The third was a doozy though.

A Late One

I walked 18 holes today and since I have a golf trip this weekend I was out in the garage at 8:30pm.

Year of the Engine – Polarized

42:00 Airdyne

** Endurance with 7s sprint @ 7, 14, 21, 28, 35

I got 1,164 calories and 24.59 km, which is 91 calories and 0.9 km more than I did on Saturday.

2019-08-21-airdyne-hr — Successfully in zones 2-3.

Max Minutes

Yesterday I walked 18 holes on the golf course. Out in the garage at noon today.

Year of the Engine – Interval

12 Rounds

1:30 Row
1:00 Rest

My goal going in was 1:45.5/500m based primarily on the other day with 10x 1:30/1:30. I beat the goal by a bit, getting 427-428 meters every round and felt good about it. Looking at results on BTWB though, I was much further behind a guy than I usually am.

2019-08-20-row

Went to the 4pm class.

Warm-up

2 Rounds

10 PVC Pass Throughs
10 PVC Good Mornings
10 Power Skips

Gymnastics & Weightlifting

E2M – 10 Rounds

10 Toes-To-Bar
1 Hang Power Snatch
1 Power Snatch

I had on my grips but didn’t use the finger holes. No issue getting every set of T2B unbroken. I went 95-105-115-125-135-145-155 touch-n-go. Then I dropped 165-170-175 in between reps. I had hoped to go 175-185 at the end, but after 165 I knew I didn’t have it in me. No misses though.

Conditioning

4 Rounds

1:00 Max Russian KB Swings (53#)
1:00 Max Burpee Box Jumps (24″)
1:00 Rest

It was American swings, but I’m retired from those. I put on knee sleeves to help protect my knees on the burpees. I did 35-35-36-37 swings and 11-12-12-13 burpee box jumps. Always feels good to increase reps through a workout like this.

Another golf day tomorrow!

Get One More

Played 18 holes in a cart this morning so I didn’t make it to open gym. Out in the garage at 6:30pm.

No B.S. Bench Press

8×45#
8×95
4×135
4×175
4×205
4×220
6x4x235

Every working set but the first was a struggle and several times I considered decreasing the weight. Survived!

Year of the Engine – Interval

10 Rounds

1:30 Row
1:30 Rest

My goal was a 1:43/500m pace. The first one felt good, so I made a game of trying to get one extra meter each round. Almost!

8%

My WHOOP recovery score was 8% this morning. Not surprising with the drinks and late night. I took an hour nap after noon. Jumped on the bike around 4pm.

Year of the Engine – Polarized

42:00 Airdyne

** Endurance with 7s sprint @ 7, 14, 21, 28, 35

Got 1,073 calories and 23.69 km. Good workout for a hangover and enough for the day. Mowed the lawn after.

Seeing Progress

I got that right knee burpee bruise since I didn’t wear knee sleeves yesterday…

burpee-knee-bruise

I have the day off work and am heading out to a concert tonight to see Hootie and the Blowfish with Barenaked Ladies. Bring back the 90s!

Out in the garage by 10am.

Year of the Engine – Interval

6 Rounds

3:00 Row
1:00 Rest

Did this exact same thing in the first week of the polarization phase, getting 835-836 meters each round, with a pace of 1:47.7/500m. My notes say it might have been my hardest effort I had put in for rowing intervals, so I’m not sure how much better I could get 2.5 months later. I set my goal at a 1:47 pace. It wasn’t easy. I was able to keep pace through the first five and then I was way behind during that final interval, having to really push over the last 90 seconds. I got 841-841-841-840-841-840 meters for a 33 meter PR over May 31st.

2019-08-16-row

I sat around resting through the afternoon and then laced up my shoes around 2pm.

Year of the Engine – Endurance

42:00 Run

I set the heart rate zone alerts on my Garmin and they never went off until the last few minutes when my HR got slightly high. Mission accomplished! Distance was 3.83 miles and it was a comfortable run in the middle of the day out in the sun.

No Place to Rest

I didn’t feel like doing a Year of the Engine workout earlier in the day and don’t feel guilty since I plan to do two each of the next two days. Went to the 4pm class.

Warm-up

15 cal Assault Bike
2 Rounds
- 5 PVC Pass throughs
- 5 Goblet Squats (44#)
- 5 Elbow Punches
Power Cleans
- 5×45#
- 5×95
- 3×135
- 2×165

Conditioning

2 Cycles

1,000m Row
15 Rounds
- 5 Wall Balls (20#, 10′)
- 3 Burpees
- 1 Power Clean (185#)

I rowed a 1:50/500m pace for the first 1k and a 2:00 pace for the second 1k. Once you get in to the 15 rounds there is no place to rest because the movements are so different and it’s constant movement. Burpees were by far the worst and again, really slow compared to what I’d usually do. I don’t seem to have full lung capacity from whatever this cough is. The clean was no issue, I took a second for a full breath before grabbing the bar each time. I finished in 30:48.

With 30 rounds to keep track of I wore my Garmin watch and used the lap counter.

Cycle 1		Cycle 2
Split	Cumulative	Split	Cumulative
3:56 (row + transition)	3:56	4:45 (2 transitions + row)	19:38
0:39	4:35	0:41	20:19
0:40	5:15	0:44	21:03
0:41	5:55	0:44	21:46
0:44	6:39	0:43	22:29
0:41	7:20	0:44	23:13
0:42	8:02	0:46	23:59
0:43	8:45	0:46	24:45
0:42	9:28	0:47	25:32
0:45	10:13	0:48	26:20
0:45	10:58	0:49	27:09
0:45	11:43	0:49	27:58
0:49	12:32	0:45	28:43
0:49	13:21	0:46	29:29
0:48	14:09	0:42	30:11
0:45	14:53	0:37	30:48

The second row was slower, but there is also the extra transition of getting to the rower. With the row itself only taking an extra 20 seconds, I wasted some time there in the transitions. 14:53 for cycle 1 and 15:55 for cycle 2 isn’t too bad really, and even better when comparing 10:58 for the first 15 rounds and 11:11 for the second 15 rounds. There’s always some kind of data to keep out over! My heart rate quickly got up over 140 and stayed pretty much 142-155 with a few short parts up around 160-165. Why can’t I do that when I run?

It’s been a long time since I’ve done a long one like there where I basically don’t stop the entire time.