Nick Momrik's Fitness Logs

Easy? Run

Did this week’s long ROMWOD this morning and went for a run in the afternoon. The goal was to run for 30 minutes. The loop I ran ended up being 2.94 miles and took me 32 minutes at an easy pace. Took a few minutes for my Garmin watch to pick up the heart rate data, but this chart that combines HR with pace and cadence is interesting. I didn’t expect to get that fatigued with an easy 30 minute run. My legs really got tired and HR continually rose over the course of the run.

Though it missed the first minute and a half of heart rate data, my average was 127 with an average zone of 2.9. Spent 43% in Z2 and 51% in Z3. I am not in running shape!

Hammies are Stretching

Knocked out a ROMWOD during the day. After watching the StrongFit video and trying his test yesterday, found out that my left arm doesn’t reach back nearly as far as my right. Guess which shoulder has issues? Been waiting for him to release his bicep openers which are supposed to help address this problem, so I decided to make an educated guess at the what they are (based on the test and the tricep openers). So at least it’s something to do and try to solve the issue until the official video comes out. I could definitely feel the tightness in positions so hope I’m in the ballpark. Went to the 5:30 class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)

Strength

E2M – 6 Sets

8 RDL (185#)
10 Weighted GHD Sit-ups (20#)

I’m getting to the ground earlier in my reps each week. I think it’s due to the combination of this being the 4th week of RDLs as well as doing ROMWOD each day. Excited to see how much I can improve those hamstrings because they have always been really tight.

Conditioning

12:00 AMRAP

9 Toes to Rings
6 Burpees OTB
3 Power Snatches (115#)

Switched it up by using the rings today instead of the bar. It’s much different. My hips don’t die and I use the swing a lot more, compared to the bicycle type kip I use on the bar. So I was able to go unbroken the entire way. All snatches were touch-n-go as well. Finished 9 rounds exactly.

Gymnastics

Did a max handstand hold facing the wall, but my shoulder was not feeling very good so I came down at 1:45 and didn’t do the other 2 sets. I put in something else for fun…

4 Sets

30s Overhead Hold (Bamboo bar with 2×26# & 2×18# KBs)

Still No Strict Pull-ups

Feeling a little fatigued this morning.

Warm-up

Crossover Symmetry Activation
3 Sets
- 15s Bar Hang
- 10 PVC passes
- 10 Squat Jumps
8 Shoulder Press (45#)
6/6 OH Reverse Lunge (45#)
8 Shoulder Press (75#)
6/6 OH Reverse Lunge (75#)

Strength

E3M – 6 Sets

8 Shoulder Press (95#)
6/6 OH Reverse Lunge (95#)

Last two sets got rough with all that time overhead.

Gymnastics Strength

E2M – Ring Rows (4 Sets, feet elevated)

Start with a max reps set and then the other 3 sets are at 50% of that number. I got 16 so my drop sets were 8s. Tried to do strict pull-ups while warming up and still a no-go for my shoulder. I was able to do a couple of chin-ups, but still don’t feel the greatest. I’ll keep resting it and working on rehab stuff.

Conditioning

5-4-3-2-1 Cleans (165#)
5-4-3-2-1 Deadlifts (165#)
10-8-6-4-2 Pull-Ups

My goal was to pick a challenging weight to go unbroken. Original thought looking at this workout was 185, which I think is doable, but would require more rest between the pull-up bar. I did everything unbroken with 165# even going straight into the deadlifts with my hook grip, which sucked and made holding the bar for pull-ups more challenging. I had to do kipping because butterfly make it feel like my shoulder is going to fall off. Finished in 3:26. Should have moved faster between barbell and rig and back.

Did Crossover Symmetry Iron Scap and will hit ROMWOD tonight.

That’s All?

My legs are a little more tired than I expected from the snatches. Got to the gym early and did Crossover Symmetry Activation.

Warm-up

2 Sets

5 StrongFit Tricep Openers (10#)
5 Scap Wall Slides
5 Strict Ring Dips
5 Wall Squats

Gymnastics

3 Cycles

1:00 AMRAP – T2B
2:00 Rest

Did 10-10-6-4 for 30 reps in the first cycle and could feel it was going to get really tough. Only managed 22 and 20 reps in the other two rounds.

Strength

Every 2:30 – 5 Sets

10 Good Mornings (95#)
3 Wall Walks

Ended up being about 1:1 work/rest. Everyone else was doing Pendlay Rows, but I just did them yesterday.

Conditioning

4 Sets
- 20s Row Sprint
- 2:40 Rest
5:00 Rest (additional to the last 2:40)
4 Sets
- 20s Row Sprint
- 2:40 Rest

Looks easy on paper. It’s not. My meters were 130-130-128-127 and then 129-128-127-126. Should have tried a higher damper setting with the short sprints. I think this came from some OPEX templates.

Going out golfing with Dad and will hit some ROMWOD tonight.

20 Singles

I think my hips are feeling those lateral step overs from yesterday a bit. Since yesterday was basically a recovery day and nothing crazy is planned for tomorrow, I could get in today for some work. Did Crossover Symmetry Activation to start and I now will use the yellow band to replace purple when I’m at the gym since one broke. That couple extra pounds of tension makes a bigger difference than you would think. I jumped on the rower for 10 minutes real easy and went 2,328 meters.

Strength

5 Sets

5 GHRs (orange band)
10 Pendlay Rows (95#)
30s Handstand Hold

I tried my third set of glute ham raises without the band and not a good idea. I have to start pulling with my back too much. So back to the band to finish the last two sets. Glad we are putting focus into RDLs because my hammies are obviously weak. I started pulling my feet off the wall more than usual in the handstand holds. Might be time to give walking on my hands a try.

Weightlifting

Snatch

5×45#
5×75
3×95
3×115
3×135
10:00 EMOM
- 1×155#
10:00 EMOM
- 1×165#

Every rep into a full squat and I spent some extra time in the hole and in recovery. Felt pretty good with no misses on the day. No extra rest time between the EMOMs, it was a running 20 minute clock.

I did Crossover Symmetry Recovery and will get in some ROMWOD tonight.

Keep Moving, But Slow

My ass is surprising a little sore from yesterday. Got to the gym early again so I could knock out some strength work in case there was a big class. Did Crossover Symmetry Activation first thing when I got there.

Strength & Midline

E3M – 7 Sets

10 DB Bench Press (40# DBs)
10 Weighted GHD Sit-ups (20# MB)

Started out as plan to do 5 sets, then figured I’d do 6 so set the clock for that, but added a final set when the timer ran out.

Class Warm-up

400m Run
3 Sets
- 5/5 Bar Taps (tight/dynamic)
- 15 V-ups

V-ups were harder than they normally would be, due to 70 reps on the GHD.

Conditioning

30:00 EMOM (alt) – Aerobic Circuit

40s Row
40s OH Hold (45# bar)
40s Lateral Box Step Overs (14″)
40s Bicycle Crunches
2/2 Turkish Get-ups (35# KB)

I think the aerobic days might be turning into my favorite (at least for now). Always surprising how much of a sweat we work up moving slow. Finished up with Crossover Symmetry Plyo and the purple band snapped at the end! 😦 Will hit some ROMWOD tonight.

Landmines

Yesterday I got out on the course for the first time and walked 9 holes. Did a 47 minute ROMWOD during a work townhall and a short shoulder one at night. Coached the 9am so went in early to do my warm-up and strength work.

Warm-up

2 Sets
- StrongFit Tricep Openers (10#)
- 20 Russian KBS (44#)
- 8/8 Landmine Rows (45#)
- 10/10 Donkey Kicks
Back Squat
- 9×45#
- 9×135#

Strength

E3M – 5 Sets

9 Back Squats (185#)
8/8 Landmine Rows (10# on 45# bar)

I worked up a hell of a sweat with this. I few years ago I didn’t see the value in a landmine attachment, but am now finding some neat uses. You can prop the bar into a corner (I had a box up against the wall) and it works just as well, for free. I really liked the different line of action you get compared to a Kroc row. Supposed to give some more oblique work too.

Conditioning

15:00 AMRAP

40 DU
20 Wall Balls (20#, 10′)
10 Deadlifts (225#)
5 Burpees

Was a good one. My goal was to go unbroken on the wall balls and deadlifts and was able to. I did the first 2 sets of dubs unbroken, then missed once in each of the other rounds. Finished 5 full rounds plus the double unders and 5 wall balls. Finished up with Crossover Symmetry Iron Scap. Should be able to get in a ROMWOD tonight.

Minty

My outer pecs are sore, but I started feeling it yesterday morning so maybe it was from the front rack carry on Sunday. In for 9am again.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Goblet Squats (44#)
- 15 Hollow Rocks
- 150m Row

I actually got on the Air Dyne for 2 of the sets and went about 30-35 seconds.

Strength & Gymnastics

E2M – 5 Sets

9 RDL (165#)
30s HS Hold

Did a little extra credit by adding the handstand holds.

5:00 EMOM

8 Ring Rows (feet elevated)

Shoulder still doesn’t like strict pull-ups so I went with the ring rows. Not easy.

Conditioning

6 Rounds

200m Run
15 American Kettlebell Swings (53#)
10 Ring Dips

I always start out running too fast and then slow down a ton. Swings were no issue going unbroken. Haven’t done ring dips in a long time, which were the limiter (along with the run) in this workout. Started 5-5 for 2 sets, then 5-3-2, then 2 sets of 4-3-3, and maybe 6-4 on the last set. Finished in 13:58.

Did Crossover Symmetry Recovery before leaving the gym and will hit some ROMWOD tonight.

In the evening I decided to hit a max set of unbroken push-ups since Kill Cliff is doing a fundraiser and donating 10¢ per rep to the Navy Seal Foundation.

I could feel the ring dips from this morning in my shoulders right away. Managed to knock out 55 reps before stopping, only 5 shy of my best.

9am

I’ve been slacking with mornings in 2016, but the weather has shifted and golf season is here. Started waking up earlier last week and finally made it for what I think was my first 9am class of the year this morning. Feels good to have my workout done and gives me energy for the day.

Warm-up

Crossover Symmetry Activation
2 Sets – Tricep Openers (10#)
3 Sets
- 5 Broad Jumps
- 10 Bar Taps (5 tight, 5 dynamic)
- 20s Top of Ring Dip Hold

Strength

E3M – 5 Sets

9 Shoulder Press (95#)
6/6 OH Reverse Weighted Lunges (95#)

Even with the one extra rep these seemed much easier than last week.

E30S – 10 Sets

8 Push-ups

Decided not to try for sets of 10 so I could keep them quick and explosive. Made every set.

Conditioning

10-8-6-4-2

Squat Cleans (115#)
Bar Facing Burpee

Was debating on 135 or 115, but made the right choice. Pissed I broke up the set of 8 into 5-3, but every other set was unbroken. Finished in 5:25. I take too many steps on those damn burpees.

Jumped on the rower and did an easy 1,000 meters in 4:03. Finished up with Crossover Symmetry Plyo. Will hit a ROMWOD tonight.

Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3 Sets
- 5 ATYs (5#)
- 30s Plank (with forward lean)
- 10 PVC Pass-thrus (sticking point)
- 10 Supermans (holding PVC)

Gymnastics

5 Cycles

3×5 T2B
1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.

Strength

E3M – 5 Sets

10 Pendlay Rows (supinated, 95#)
10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.

Conditioning

30:00 Aerobic Circuit

200m Run
100m KB Front Rack Carry (2 different weights)
100m Farmer’s Carry (same KBs)
1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.