Nick Momrik's Fitness Logs

Back Says Not Today

Heavy single deadlifts at the gym today, which I don’t think would be wise for me after the last few days. My back is really tight. So it’s the first garage workout since the day I installed the new rack. Brandi joined in the fun.

Strength

Bench Press

10×45#
8×95
8×115
8×135
8×155
8×175
2x8x185

Wanted something different, so went with the sets of 8.

Conditioning

2 Rounds, With a Partner

100/80 cals Ski Erg
100 Hand Release Push-ups

The gym’s programmed workout for today with some twists. Ski instead of row or bike and upgraded from standard push-ups. The instructions said to alternate in sets of 10 calories and 5-10 push-ups at a time. Brandi did 8 cals and I did 10, so we ended up with 90 total each round. Then we alternated 5 push-ups each, which wasn’t easy even in the first round. Finished around 17:18.

Deal With the Devil

My quads and hamstrings were even more sore yesterday, but it was a rest day anyway. Spent all day working in my basement shop, which wore me out. My back was really tight at the end of the day, probably from a combination of that work and all of the hang cleans on Friday.

12:00 AMRAP

6 Burpee Box Jump Overs (24/20″)
8 OH DB Lunges (Right arm – 50/35#)
12 T2B
8 OH DB Lunges (Left arm – 50/35#)

Was able to do 2×6 for every round of toes to bars and didn’t wear grips. Good combination of movements. Finished 5+2.

Took a good deal of rest to recover.

EMOM 20 DU
Until 50 Devil Presses (40#)

My goal was sub 10 minutes, but after only 6 in the first round that seemed out of reach. Especially since I was missing a double under in the first few rounds. Finished in 10:34.

Started doing some handstand walk practice, but my back and shoulders were too burnt.

Quad Bounce

My quads are really sore today and I can feel my hamstrings too. Went to the 4pm.

Warm-up

8×60′ Run
2 Rounds
- 20 Double Unders
- 15 Air Squats
- 10 Hand Release Push-ups

Conditioning

Warmed up the hang cleans with 10×45#, 5×95, and 5×115.

5 Rounds

10 Hang Power Cleans (135#)
20 Calorie Row
50 Double Unders
Rest while partner does a round

So each person does 5 rounds of their own. Jill went at the same time as me and Michelle went after us. Knocked out the cleans unbroken every round, but that bounce off the sore quads wasn’t any fun. Averaged 1,350-1,400 cal/hr on the rower. Missed a dub in 2 of the rounds and the other 3 were unbroken. I finished at 17:05 and Michelle finished around 18:53. That was a good push.

Accessory

4 Sets

5 Strict Ring Dips
10 Ring Dips
30s Handstand Hold

Damn that was a lot of dips.

Squat Day

My sore lats are almost gone. In time for 75 pull-ups today!

Warm-up

3 Rounds

10 PVC Passes
10 Air Squats
4x Run (60′)

Conditioning

5 Rounds

15 OHS (95#)
15 Pull-ups

Just a slog of a workout with no rest for the shoulders. I decided to put wrist wraps on in addition to grips. I should have put the wraps over the grips because the opposite way didn’t work worth a shit. Also didn’t use the finger holes in the grips because of the overhead squats Did the first round of OHS unbroken and wasn’t doing that again, so I went 8-7 and then 3 rounds of 9-6. Pull-ups were 3×5 every round and all butterfly kips. Didn’t have as much pop in my hips due to fatigue from the squats. Finished in 11:46.

Strength

Back Squat

5×135#
5×185#
5x5x225#

Didn’t need much warm-up after 70 squats. A month and a half ago I did 3x5x235, which was “tough but ok” and Wodify said I should use like 201-215 based on the recommended 70-75% of my estimated max. I think my estimated max is a little higher because I had a squat session at home, so I settled on 225 to keep my progress going. My legs seemed to wake up after the first working set.

Not an Olympian

Planned to go to class yesterday, but I could still barely straighten my arms and was extremely sore. Doing 10 rounds with 5 muscle-ups each round wouldn’t have been wise. Had a poor night of sleep anyway, so decided a rest day would be smart.

My lats and biceps are still extremely sore today. Went to the 4pm class.

Warm-up

2 Rounds

1:00 Row (without straps)
10 Lateral Raises (5#)
10 Front Raises (5#)
10 Rotator Cuff (5#)
10 Strict Press (5#)

Conditioning

4 Rounds

5x
- 100m Row (faster than 2k pace)
- 20s Rest
10 Tempo Dumbbell Bench Press (50#, 2s down, 2s up)
5:00 Rest

I was thinking a 1:40/500m pace going in, but was able to go much faster than that without a problem. My first round was slower, with the first 100 being 19.6 I think. After that I was getting low 19 or in the 18 second range. The bench press was the hardest part. I finished in 31:30.

Skill

More handstand walk practice and feeling better each time. Really starting to push and start out further from the wall. I just need to go for it without the wall there as safety. I’m probably slowing down after a few step as I know the wall is coming up.

Max Dubs

I did a bunch of yard work yesterday after the workout. I could feel my left shoulder when I was turning the mower around, so hopefully I didn’t do anything to it. At night I was feeling rocked and my upper back was already getting sore. My hands even started aching up through early afternoon. I’m pretty damn sore in my lats, shoulders, and biceps today.

Went to the 4pm class.

Warm-up

2 Rounds

1:30 Machine (30s Easy / 30s Hard / 30s Easy)
10/10 Single Leg/Arm Deadlifts (44#)
5x
- Inchworm
- 2 Air Squats
- 2 Push-ups

Strength

Deadlift

10×45#
6×135
3×205
3×255
3×295
3×325
3x3x335

The working sets were programmed at 90%. Since I don’t really have any recent max, each week I’m starting based off an estimated max and then trying to push a little past that to keep making steady progress back to my strength levels.

Conditioning

5 Cycles

2:00 AMRAP
- 15 cal Row
- 10 DB Hang Squat Cleans (40# DBs)
- Max DU
1:00 Rest

I got 39-45-58-57-46 with 2-2-0-0-1 misses. Kept around a 1,400 cal/hr pace and did the cleans unbroken each round. Not as hard as I was expecting, so maybe I’m getting some legs back.

Mary

Decided to rest yesterday after driving home. Spent the time on some projects. In for open gym at noon today.

Warm-up

Bottom Squat Hold
Dead Hang
Kip Swings
PVC Passes
Supported Pistols
Step-ups

Conditioning

“Mary” – 20:00 AMRAP

5 HSPU
10 Pistols
15 Pull-ups

I’ve been wanting to try “Mary” for a long time. Going in I thought 10 rounds would be a good score for me.

The handstand push-ups were easy the whole way. Grabbed my foot on almost all of the pistols and probably should have stood up more before putting the other foot down on a lot of reps. Wasted too much time from rep to rep. I started out with a regular kip on my pull-ups and then I think it was the second round when I thought I’d try butterfly which I haven’t done since the Open last year. Felt pretty good. I was able to do 3×5 pull-ups all the way until the very last round when I was trying to finish the round. There were a few third sets where I reverted back to the kip because I felt like I wasn’t getting enough height after 10 butterflies.

Finished just shy of 10 rounds with 9+28! Wore grips, but I got a blood blister under each pinky and the one on the right hand popped right at the end. Hope my shoulders are ok after so many butterfly pull-ups and not doing them for 9 months.

Midline

5 Rounds (holding 5# plates)

10 Hollow Rocks
10 Scissor Toe Touches
10s Superman Hold
45s Rest

Cut the rest back from 1:00, which had taken me 6:57. Nearly the same pace with the shorter rest today, for a time of 5:56.

Skill

I did 15-20 minutes of handstand walk practice up in to the wall again.

Recovery Ride

I felt so good yesterday after finishing that workout. Not sore or anything today. Ate plenty of food all day.

40:00 Airdyne

Went 12.76 miles, which turns out is the longest distance I’ve made it for 40 minutes, even though they are always just active recovery rides. Was watching YouTube videos so wasn’t thinking about what I was doing.

No Shoes, No Shirt, All Service

Rested yesterday and came up to my parents’ place for the holiday. Happy Thanksgiving.

Continuing my new tradition…

“Sissy Test”

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

Went with no shoes again, which is nice for sliding on the carpet. Forgot my knee sleeves, so I wore wants, and eventually ditched the shirt. Felt much better with both movements this year. Started breaking up the swings in the last 4-5 rounds because my forearms were blowing up and the kettlebell was just getting too sweaty. Finished 4:02 faster than last year with a time fo 39:32. Feels good to earn my feast!

History

41:38 – 2012/04/19
38:16 – 2012 Thanksgiving
43:34 – 2017 Thanksgiving
39:32 – 2018 Thanksgiving

Get Negative

Feeling good after the heavy work yesterday. Went to the 9am.

Warm-up

2 Rounds

1:00 Row (no foot straps)
100/100′ Single Arm Overhead Walk (44#)
15 Hand Release Push-ups

Conditioning

1,200m Row
Rest while partner goes

The goal was negative 400 meter splits based on a 2k time. I’ve been basing mine off 7:00 (1:45/500m), so today I was supposed to do the first 400 meters @ 1:47/500m, then 1:45, and finally 1:43 for the final 400. The middle chunk of each row was definitely the hardest to keep a steady pace. I was pretty close to my targets and actually averaged just under 1:45 overall for both of my intervals. I did a 4:11.7 and 4:11.4. That second one really sucked.

Strength

10 Bench Press (45#)
5 Bench Press (95#)
5 Bench Press (135#)
2 Bench Press (175#)
2 Bench Press (205#)
5 Sets
- 2 Bench Press (225#)
- 10 Ring Rows

The benching wasn’t easy, but I made it, so I guess I picked the right weight. Ring rows are getting easier than they ever have been.

Skill

Worked on my handstand walking for 15-20 minutes again. I’m able to start making some corrections if I stall or start to lose balance. Still did walks up to the wall, but I’m getting a lot more comfortable with them.