Nick Momrik's Fitness Logs

TEN!

My shoulders and triceps are feeling yesterday. Last night my legs felt fatigued and I was tired in general. Didn’t seem to sleep great, but I’m also feeling tired today. Went to the 4pm class.

Warm-up

3 Rounds

250m Row
10 PVC Pass Thrus
10 PVC OHS
10 KB Glute Bridges (35#)
20s Handstand Hold

3 Sets

5 OHS (45#, 3111 tempo)

Strength

10:00 EMOM

3×95#
3×115
3×135
3×145
3×155
3×165
2×165
3x3x155

I started with a squat snatch until 165 when I started to power it and then do the squats. We were supposed to stay with a weight for the last five sets, but I failed the last rep of the 2nd set of those. Whoops! Didn’t realize my back was so tight from yesterday until getting into these lifts.

Conditioning

5 Rounds

30 Ball Slams (30#)
20 Bear Hug Lunges (30#)

Was really dreading 150 ball slams with tired shoulders. After two rounds I settled in (or went numb?) and tried to chase down Michelle and Kyle by not resting at all between movements the rest of the way. Finished in 9:47.

Gymnastics

Had planned these muscle-ups well before knowing what today’s workout would be. A fatigued state is a good time to work on shit like this though. Makes it easier in the middle of a workout. I think the last time I tried a max sets of muscle-ups was 2015 and I’ve been stuck on a PR of 9 since doing it a couple of times that year. I was confident I could break finally get double digits, but wasn’t convinced it was going to happen after the type of workout I just finished. I did give myself 15-20 minutes to recover though.

E3M – 4 Sets

MAX Unbroken Muscle-ups

My first few reps were all over the place before I found my swing; then I felt good. Got 10 finally and didn’t use my hips enough for the 11th. Shit like that happens when I focus on a specific number so much. Curious what I can do fresh. My other sets felt good as well and I made sure to use my hips through all of them. Surprised myself by not decreasing too much. I ended up with 10-7-6-6.

There is a storm rolling in overnight, so tomorrow will be a garage workout or maybe a rest day if I need it.

Barbell Chipper

Went out to a Brazilian steakhouse last night and ate so much meat that I still felt full this morning. I knew I needed the carbs though so I powered through my Sunday pancakes.

Warm-up

Bottom Squat Hold
Dead Hang
Various barbell reps
- 45#
- 75#
- 95#

Conditioning

10 Shoulder Presses (115#)
15 Overhead Squats
20 Push Presses
25 Front Squats
30 Push Jerks
35 Back Squats

I definitely have a love/hate for this workout. I love the beauty of its design and effectiveness, but I really hate the mental battle during the workout.

My strength is down, but my cardio seems to be up, so I wasn’t sure what to expect. I started with 8 presses. Then did 2 presses, put it on my back for a grip reset, and 10 overhead squats. Then 5 OHS and dropped it for a quick breather instead of trying a fancy grip reset. I think I did 12 push presses, then 8 plus 5 front squats. Two sets of 10 front squats with 5 push jerks tacked on to the 2nd set. The push jerks seemed much harder than they should have been and I think I went 7-5-6-7 for the rest of them. I didn’t stop on the back squats, but they were pretty slow. Finished in 10:07 to keep the PR streak going on this one. Really happy with the effort.

4/15/2013 – 14:03
7/21/2014 – 13:34
9/3/2015 – 10:33
2/10/2019 – 10:07

Screen Shot 2019-02-10 at 2.11.41 PM

I programmed an 8:00 rest before starting a bodyweight metcon.

10 Rounds

7 Burpees
7 Knees to Elbows

This felt much worse than I was expecting. It seems like I always say that when K2E are involved; I’d rather do toes to bars. All the shoulder fatigue really carried over to the burpees. Took me 8:59 to get done. Wouldn’t mind trying this one again sometime when I’m fresh, especially since I got it from the BTWB Bodyweight Fitness Level workouts.

Midline

Stacked Plate Passes

The five of us lined up and passed plates down the line and then back. We went through it three times rotating positions to make sure everyone sat on the end at least once. I took double duty. The plate stack was 10-10-15-25-10-25-15-10-10.

Skill

Worked on my balance and handstand walking. Shoulders were very fatigued, but that’s some of the best time to work on it if you ask me. I think I just need to get away from the wall and get on the open floor because I’m probably adjusting knowing that I have the wall coming up since I’m only doing a few steps out.

Triple Threat

I’m tight in a few areas from the last couple of days. Around 10:30 I took the car out of the garage, fired up the heater, and set out the machines. All I had so far for the day was a cup of coffee. I made my usual workout drink but there was no time in transitions to take a sip.

40:00 EMOM (alt)

12 cal Ski Erg
16 cal Row
20 cal Airdyne – AD2
16 cal Row

I tried something different today and put on headphones and listened to Talking Elite Fitness because the machines make too much noise to understand a podcast over the speaker. I generally don’t get in to audio podcasts and would much rather watch a video podcast, but it really helped me zone out; my eyes could focus on the pace and my mind could pay attention to what they were saying.

I only preheated the garage for 15-20 minutes, but it was enough since I would be doing all my work right there. Somewhere around the midpoint I turned off the heat and then it wasn’t much longer before I ditched my hoodie.

I did the maths last night so knew I had to average 960 cal/hr on the ski erg and 1,280 on the rower to finish in 45 seconds. Maybe a little aggressive for active recovery because I had to keep on the gas, but it felt good.

Bagel Bites Beat

My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.

🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶

Sing it to the tune of the Bagel Bites commercial!

Warm-up

7:00 AMRAP

50′ Front Rack KB Carry (35# KBs)
8 Up-Downs
10 Plyo Lunges

Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.

Strength

3 Sets

50′ Front Rack KB Lunges (53# KBs)
1:00 Rest

Conditioning

3 Rounds

500m Row
30 Walking Lunges
20 Burpees
10 cal Assault Bike
1:00 Rest

I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.

Gymnastics

E90S

3×5 Toes to Bars

As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.

Starting 21s

Decided to exercise at home today because I planned to do some accessory stuff anyway and then I could sub a bunch in the metcon. Was pretty nice in the garage after I warmed it up for 2 hours.

Warm-up

3 Rounds

1:00 Airdyne
10 Goblet Squats (53#)
10 Sumo KB Deadlifts (53#)

I came up with my own warm-up, which was much simpler and shorter. Something felt weird in my knees on the squats but maybe it was because I had my knee sleeves on.

Conditioning

5 Rounds

14 Bar-facing Burpees
1:00 Plank
30s Double DB OH Hold (40# DBs)
30s Hollow Hold
20 Hand-to-hand Kettlebell Swings (53#)
1:00 Rest

At the gym this was programmed with a 200m run to start each round but running inside sucks. That’s part of the reason I stayed home. I replaced the run with the burpees because we haven’t done any of the bar-facing variety in months, which is not good with the Open in 2 weeks. I was feeling good with the movement this summer, so I should easily be able to pick my technique back up. I put in the overhead hold instead of a bar hang since I’ve been doing plenty of gymnastics bar work and my hands are feeling all of the bar muscle-ups I did yesterday. I also replaced 10/10 single arm swings with the H2H version.

My burpees felt really good and I got faster each round. I didn’t have the greatest setup for them due to the garage floor being a bit of a mess in the winter, but I made it work. On paper the original version of this workout looked like active recovery, but I was working hard! The static work in a metcon is interesting and rare, but it was a really nice change of pace and far from a walk in the park. My round times were 3:51, 3:42, 3:40, 3:38, and 3:31. BOOM! The only real places to go faster in this workout are the burpees and transitions, so 20 seconds is a lot.

BTW, every time I do a double overhead hold I underestimate it. Glad I didn’t try to use 50 pounders.

Strength

dbs-for-21s Dumbbell Curl – 21s

Top half of curls
Bottom half of curls
Full range of motion

I mentioned doing a variation of this on Saturday with my buddy Mo. Found a big weakness for me so I’m going to try to hit them once a week. T Nation has a great article with some other variations and uses of the method. I’m so used to counting to ten for light stuff that I went well past the 7 reps in the first round. Started light, but it’s a start.

10-10-10 @ 10#
7-7-7 @ 15#
7-7-7 @ 20#

Tabata HR Push-ups

Went 13-12-10-10-9-8-8-8 for 78 total reps.

Failure to Break

Had planned an active recovery day yesterday, but when I woke up I could tell right away it should be a rest day. Even though the pump session on Saturday wasn’t intense it worked some muscles I don’t give much attention. I was due for a rest day because my last one was the 26th. I’ll do active recovery on Saturday this week.

Big ice storm last night, but roads were clear enough to make it to the 4pm class.

Warm-up

Line Drills

High Knees
Butt Kickers
Karaokes
Single Leg Hops Forward
Single Leg Hops Backward
Bunny Hops
Burpee Broad Jumps

20s Work / 20s Rest

Single Unders
Backward Singles
10s/10s Single Leg
Alternating Legs Singles
2 Singles + 1 DU
1 Single + 1 DU
DU

I don’t get how people can practice alternating from singles to doubles. The rhythm is completely different and fucks you up.

Weightlifting

5 High Hang Snatch High Pulls (45#)
5 High Hang Muscle Snatch (45#)
5 Above Knee Muscle Snatch (45#)
5 Above Knee Power Snatch (45#)
5 Below Knee Power Snatch (45#)
Power Snatch (work up to moderate/heavy set of 5)
- 75#
- 95
- 115
- 135
- 155

Did those sets of power snatches all touch-n-go. Felt good and would have gone for more if we didn’t have so many snatches coming up.

Conditioning

10:00 AMRAP

2-4-6-8-10… Power Snatch (95#)
20 Double Unders

Went unbroken through 6, then 2×4, 2×5, 3×4, 5-5-4, and 4×4 I think. My thumbs felt ready to fall off. I missed two dubs in a round and only did two rounds unbroken I think. So many misses! Finished the 16 snatches and 17 double unders.

Butt Stuff

3 Sets

20/20 Single Leg Hip Thrusts
1:00 Glute Bridge Hold

Feel the burn!

Gymnastics

8:00 EMOM

5 Bar Muscle-ups

Like some of the other stuff I’ve been doing my goal was to go until I had to break a set and that would be my last one. Well… I was able to stay unbroken and stopped there before my hands tore open. Part of me really wanted to get in two more for that 50 total reps, but I think I made the smart move. Took grips off after 3 or 4 rounds because they were bunching up too much and the straps were pulling on my wrists.

This establishes both 30 reps and 40 reps for time, which were 5:17 and 7:16. Feeling really good about my gymnastics endurance! I still haven’t attempted more than 6 unbroken bar muscle-ups, which I could obviously crush now. Maybe I’ll hit a max set in a week or two.

Midline

At 9pm I got the brilliant idea to do 100 sit-ups and this was barely an hour after I ate dinner. Was able to set a 9 second PR by doing it in 2:30.

Kip It

My biceps started to get sore yesterday afternoon. I may have to start doing 21s every week.

Warm-up

8:00 EMOM

Min 1: 6 cal Row + Air Squat Hold
Min 2: 6 cal Row + Active Bar Hang
Min 3: 6 cal Row + Air Squats
Min 4: 6 cal Row + Ring Rows
Min 5: 6 cal Row + Step Ups
Min 6: 6 cal Row + Jumping Pull Ups
Min 7: 6 cal Row + Box Jumps
Min 8: 6 cal Row + Kipping Swings

Then we did some band mobility on our hips and front rack.

Strength

10:00 EMOM – Front Squats

3×95
3×115
3×135
3×155
3×165
5x3x175

Conditioning

3 Rounds

10 Front Squats (135#)
15 Pull-ups (Gymnastic Kip)
20 Box Jumps (24″)

Each round started with a squat clean and obviously never dropped the bar. It was fun being forced to use a regular kip today, which allowed me to go unbroken for each set. I jumped down (no rebound though) on the 1st and 3rd round of box jumps. Should have done round two as well, but I slacked off. Probably shouldn’t have taken extra breathers in between movements or at least not as long as I was. Finished in 7:08.

Skill

Worked on my handstand balance and walking for about 10 minutes.

Sore Shoulders

Forgot that I posted about weeks 3-4 of my calorie counting yesterday.

My bis and tris seemed to feel fine from yesterday. Until I got in to today’s work.

Strength

Bench Press

10×45#
6×95
6×135
3×165
3×195
3×215
3×225
3×235

Definitely started to feel some of the fatigue from Friday and Saturday as I got deeper in to the sets. Happy to hit that because it was back on July 31st I barely got 235 for a single!

Conditioning

7:00 AMRAP

10 C2B Pull-ups
5 Hang Squat Cleans (115#)
5 Push Jerks (115#)

I warmed up with 45 and 95 pounds. Did the chest-to-bars in 2×5 each round. My first round was under a minute and I knew that wouldn’t last. Shoulders really felt the fatigue in the 2nd or 3rd round. Made it through 5+6.

Midline

4 Rounds

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

Haven’t done our favorite ab workout in months so I thought it would be a good test after all of the higher volume stuff we’ve been doing on Sundays. My last round wasn’t pretty, but I finally completed all 4 rounds without breaking it up. My time was 6:08.

Skill

Spent some time working on my balance and handstand walk practice.

Life Time Athletic

Was visiting a friend (posting this a day later and backdating it), who took me to his gym for a pump session. Didn’t keep track of anything, but we did some back, core, triceps, seated shoulder presses, and biceps work. I should probably do more curls because I was so weak with dumbbell curls!

155 Grace

I’m feeling good after yesterday. Weather is warming up too. Went to the 4pm class.

Warm-up

4:00 AMRAP

20 Jumping Jacks
20s Dual KB Hollow Flutter Kicks (26#)
5 Dual KB Deadlift (26#)
5 Dual KB Hang Clean (26#)

Weightlifting

Tabata Mashup

Clean Deadlift
Elbow Punches
Muscle Clean and Press
Muscle Clean and Press
Power Clean and Push Press
Power Clean and Push Press
Power Clean and Jerk
Power Clean and Jerk

All with an empty bar.

3 TnG Power Clean & Jerk

I guess nothing said they had to be touch-n-go reps, but I wanted to save it for the workout.

Conditioning

“Grace”

30 C&J (155#)

I’ve done it Rx with 135# plenty of times with a best of 1:57. I’ve also done it with 185# in 6:59. Have been wanting to give 155# a try, so today was the day. I thought I could go sub 3:30 with an outside shot at 3:00.

I was hoping to start out with five doubles and I was able to before switching to singles. Really had to start getting a wide landing and drop under the jerks more than I’d like in the second half. Finished at 3:15 so right in the middle of my goal range. Got a bad case of the burning lungs from that one!

Skill

Practiced handstand walking for a little bit, but wasn’t feeling the greatest being upside down.

Conditioning 2

After sitting at home for almost an hour I decided to do a little more since the rower is still sitting in my living room.

4 Sets

500m Row
1:00 Rest

Went as hard as I could on the first one then I slowly recovered a little more with each interval. Almost 10 seconds off my PR pace but I wasn’t expecting much after Grace. I couldn’t stand looking at the level 30 BTWB was giving me for a 500m workout due to some intervals we did a couple of months ago. At least I get a 71 out of this.

1:32.4
1:53.8
1:53.0
1:50.9

Have I mentioned how much I love having this rower? 🙂