Nick Momrik's Fitness Logs

Under Press-ure

Rest day yesterday, but I spent about 10 hours in my workshop. Carb loaded for today’s workout by eating sweet potato pie for breakfast.

Conditioning

5 Rounds

10 Bar-facing Burpees
10 Thrusters (95#)
1:00 Rest

Went out hot on that first round of burpees. Was really close to failing on the last thrusters of the last two rounds. My round times were 0:57, 1:08, 1:12, 1:15, and 1:17 to finish at 9:49.

I think I got the idea for this from a partner workout I saw on the TeamRICHEY channel.

Strength & Midline

5 Sets

5 Shoulder Press
5 Strict Chin-ups
10 Evil Wheels

My shoulders were fried! Went 95-105-105-110-115 and didn’t have much more.

Did a little bit of handstand walk practice, but I was toast.

Two K Test

Happy to report that my shoulders aren’t having any problems after the muscle-ups yesterday. Went to the 4pm class.

Warm-up

1:00 Row
15 Air Squats
1:00 Row
15 PVC Passes
1:00 Row
15 Muscle Cleans (45#)

Was right around a 2:00/500m pace for the warm-ups.

Conditioning

2k Row

This is a retest from a month ago, which was a day I missed at the gym. Would have been nice to know where I was at with my conditioning for something like this. Didn’t think I could compete with my 6:43 PR since it was done as part of a rowing program, so during the last month of rowing focus my goal has been to go sub 7. Started with a 1:46/500m pace, but started falling behind pace near 1,000 meters. My 500m splits were 1:44.8 (due to fast first 100m), 1:46.3, 1:47.7, and 1:46.8 for an average of 1:46.4 and a time of 7:05.6. Far from my PR, but good enough for 85th percentile on BTWB and 322 out of 1,168 in the 2019 Concept 2 Indoor Rankings (about 72%) for the heavyweight 30-39 division. I just couldn’t put the power through my legs to keep up a better pace.

Weightlifting

Power Clean

2×45#
2x2x95
2×135
2×165
2×185
2×205
2×215
5x2x225

Legs were tired! I went TnG through 205 I believe. Didn’t use a belt. Second rep of each of my final 2 sets were almost misses.

Muscle-ups Are Back!

Went to bed way too late last night, so I’m dragging ass a bit today. Went to the 4pm class.

Warm-up

2 Rounds

1:30 Row
10/10 Bulgarian Split Squats
15 Air Squats

Strength

Back Squat

6×45#
6×115
6×165
6×195
6×215
4x6x235

Felt much better than the 5x5x225# last week that we did after 70 overhead squats.

Conditioning

18:00 EMOM (alt)

5 Muscle-ups
8×60′ Run
10 Burpee Box Jumps (24#)

Before class I did some swinging and my first muscle-up since the Open. Felt good, so figured I’d try them in the workout.

This workout starts as an alternating EMOM and then you turn it into an AMRAP when you fall off the pace. I got a little rest after a set of 5 MU but I fell behind pace after the first run and for the rest of the workout. Was able to get 5 unbroken muscle-ups for my first two rounds and then did 3-2 for the next 3 rounds. I finished up my fifth round a couple of seconds before the 18 minutes ran out. The running sucked! I think the running got to my head and I didn’t push on the burpee boxes; I was jumping up out of the burpee, but then taking 2 steps in to the box instead of jump-jump. The steps are so much slower.

Hope my shoulder is good tomorrow. It feels a little odd right now.

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

5 Rounds
- 30s Assault Bike
- 30s Rest
2 Rounds
- 10 PVC Passes
- 15 Air Squats

Weightlifting

Squat Snatch

5×45#
3×75
3×95
2×115
1×135
E30S – 10:00 (20 sets)
- 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

3 Power Snatches (135#)
6 Strict Handstand Push-ups
24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

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.