Nick Momrik's Fitness Logs

Just Run

Wanted to get on the water in the kayak this morning, but it looked pretty rough, so I laced up my shoes instead. It was a relaxing slow run, without any concern for speed, staying in the 11-12 minute per mile pace. After about a mile I decided I’d run until 45 minutes. Ended up being 3.95 miles. Walked about a half mile back to the cottage.

Went over to the Presque Isle Clubhouse with Heather and her clan to swim and hit the hot tub. I went to their little fitness area first.

Started with a couple of machines to get some leg work…

4 Sets

10 Prone Leg Curl (set @ 10 of 20)
10/10 Glute Machine (set @ 10 of 14)

Could use a lot more of this type of stuff.

5 Sets

10 DB Bench Press (50# DBs)
10 DB Front Squats (50# DBs)

Worked up a nice sweat and was breathing hard after doing them back-to-back. Probably rested about 2 minutes between sets.

4 Sets

8/8 Kroc Rows (50#)

No extra rest; went from one arm to the other until completed.

Shattered!

glass-table-back Fell through the glass of a coffee table yesterday while playing with the kids. Scared the shit out of me. Lucky no injuries from glass, just slid down the side of the table hole.

Rode 18 holes with Dad this morning and played well other than a double-hit on a chip. Stupid!

Went out and did some running after getting back to the cottage.

Run 1 mile
Walk 800m
Run 1 mile

Started way too fast and gradually slowed until I picked it up at the end. Set a 2016 PR by 18 seconds on the first run with 6:51. Took about 10 minutes on the walk. More of a steady pace on the second mile, but still slowed through the middle. Ran it in 7:33.

Applegate Island

Chilly day yesterday, but I did get out for 18 holes. Ride in a cat since it was also missing.

Finally calm today, though a little chilly in the morning, but wanted to go out to an island using the kayak we bought for Dad. Went all the way around the island and back, which ended up being 2.13 miles and took 37:40.

Surprised my arms and back didn’t get tired. Didn’t stop except to remove the sweatshirt from under the life vest.

Wanted to hit the legs in the afternoon.

5 Rounds

20 Air squats
10 HR Push-ups
10 Lunges
10 Hollow Rocks

5 Rounds

20 Lunges
10 HR Push-ups
10 Air squats
10 Hollow Rocks

It was supposed to be 10 rounds but I caught myself at about 15 lunges to start round 6 so flip-flopped the movements for the second 5 rounds. Go with the flow! Good mix of stuff. Took me 15:41.

2 Loops

Played 18, riding in a cart. Went out and ran 3.61 miles when we got back and it took me 35:12. Walked another loop (0.85 miles) to cool down since my sister and her daughters were going for a walk.

2016-07-14-run-map

At Grand Lake

Took a rest day yesterday and drove up to the lake for a week with the family.

After waking up this morning I went out for a 2 mile run. Felt like I had ankle weights on for the first half mile. Managed a 15:30 which is my best time of the year. Walked a half mile back to the cottage.

Rested a bit and then did 100 hand release push-ups. Was super slow, taking me 7:25!

No Quitting Today

My back is still pretty rough for an hour or two in the morning and tightens up when I sit around, not moving. Out in the garage in the morning before golf. Warmed up with Crossover Symmetry Activation.

Strength

E3M – Shoulder Press

6×45#
3×75#
3×95#
3×110# (62%)
3×130# (72%)
3×147.5# (82%)
3×156.25# (87%)
3×165# (92%)

I tried to stick as close as possible to the correct percentages (note the odd weights). When 130 was feeling heaving I got worried, especially with my back. But I strapped on the belt after that to help stabilize and prevent over-extension. Made every set.

Rode in the cart golfing since my back has been bothering me, they were calling for rain, and I didn’t want to exhaust myself with shit to get done before leaving town in the morning. Went to the gym just before 7pm. Warmed up with 3 sets of 10 Reverse Hypers using 210 pounds.

Back Squat

6×45#
6×135#
3×185#
3×225#
3×265#
3×295#
3×315#
3×335#

Rested about 3 minutes between sets, maybe 4 on the later ones. Had to really concentrate on positions to keep my back safe. Happy to be able to hit the 335 triple I made last week, especially with my back. Below our prescribed percentages (same as shoulder press) for the week but I wasn’t going to push it.

Accessory

6 Sets

8/8 Landmine Rows (80#)
2:00 Rest

Really really liking these.

Conditioning

Row 1,000m

In my last attempt, a couple of months ago, I ended up quitting when I went out too hard. Might have been the only time I’ve ever quit a workout. Today I got under 1:35, which would give me a 1 second PR, and tried to hold there. I was still on pace through 600 meters but started dying. Finished with a 3:13.4, which is just over 2 seconds off my best. Been a long day, so I’ll take it.

4 Minutes

My back was pretty stiff again this morning, though I slept really well last night.

Accessory

6 Sets

10 Reverse Hypers (210#)
8/8 Side Bends (70#)

Had programmed 4 good mornings but I skipped those because of my back and did the RH instead.

Conditioning

4:00
- Buy-in: 400m Run
- AMRAP Wall Balls (20#, 10′)
4:00 Rest
4:00
- Buy-in: 400m Run
- AMRAP Burpee Box Overs (24″)
4:00 Rest
4:00
- Buy-in: 400m Run
- AMRAP American KBS (53#)

Pushed it on the 400s. I only looked at the clock coming in on the 3rd one and it was a 1:30, which is my goal pace for a mile I’d like to do this year. The first two 400s were a little faster. I did 50 unbroken wall balls, a short rest and then 14 more for 64 total. I did all step-ups on the box due to my back and made it through 22 reps. I started out stepping down too but started hopping down at some point. I haven’t done any American swings in a long time so wasn’t sure how they would feel with my back, but they were fine. I did sets of 10 and 15 and then held on for the rest of the way, which was nearly a minute, to get 27 in a row. 52 total swings.

10 Rounds (Tabata)

20s Push-ups
10s Rest

Went all-out and quickly fell off a cliff. Reps were 22-20-13-9-6-6-7-7-7-8 for 105 total. Whenever we’ve done this recently the rest has been much longer to help recover.

959

It was rough rolling over in bed last night, but not close to the worst it’s I’ve had it. Could barely walk when I got out of bed. Iced my back and used the TENS unit this morning and it felt good enough to go to the 10am class.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold
2×10 Air Squats

Strength

Front Squats

10x20kg
6×50
6×70
3×90
3×100
3×110
3×115
3×120

I was squatting off the jerk blocks because it was a packed house and all 6 racks were being used. Heading in to the gym I figured I’d be happy to git a couple sets at 225#. Other than picking the bar up off the blocks, I didn’t feel anything from my back because I really made sure to keep it tight. Excited I was able to get up to 265# when 2 hours earlier I wasn’t sure I’d even be able to go in.

Conditioning

25:00 Partner AMRAP

50 Overhead Plate Lunges (45#)
50 Push Press (75#)
50 Air Squats
50 Hang Power Cleans (75#)

Worked with Weston. We each did a set of 15 and then a set of 10 with every movement. When we were in to the second round I wasn’t even breathing hard yet and said it was much easier than I expected. We then got faster each round. I had jokingly said 5 rounds before we started and we almost got there! Only 41 reps shy of that 5th round for 959 total reps. If we had done the lunges and air squats in a set of 25 each we would have been able to make it. Was a fun workout to cycle the lighter weights.

Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.

Warm-up

Crossover Symmetry Activation
Snatch Warm-up Complex
3 muscle snatch + 3 OHS + 3 Snatch Press
- 45#
- 75#
- 95#

Weightlifting

23:00 Snatch EMOM

2 Sets 2×115#
3 Sets 1×135#
4 Sets 1×145#
5 Sets 1×155#
6 Sets 1×165#
2 Sets 1×175#
1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.

Conditioning

4 Rounds

20 Deadlifts (115#)
400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

100m Sled Drag Backwards (double handle, 95#)
100m OH plate Carry (45#)
100m Farmer’s Carry (25# bumper plates)
100m Sled Drag Backwards (double handle, 95#)
100m Sandbag Carry (60#)
100m Farmer’s Carry (25# bumper plates)
100m OH plate Carry (45#)
100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.

Too Hot

Went out to the garage in the morning and warmed up with Crossover Symmetry Activation.

Shoulder Press

E3M – 3s Pause at the bottom before each rep

10×45#
5×75#
5×95#
5×115#
4 sets of 5×125#

Loosely based the numbers off Prilepin’s Chart.

Walked 18 holes on the golf course and it was miserably hot out there. Took too much out of me so no gym time in the evening. Will workout tomorrow instead of resting.