Nick Momrik's Fitness Logs

Burpees to the Bar

In for the 10am class.

Warm-up

Bottom Squat Hold
Tricep/Front Rack Stretching
Air Squats

Weightlifting: Power Cleans

5x20kg
4x50kg
3x70kg
2x90kg
2x2x100kg
1x105kg

Wasn’t going anything crazy with my back being aggravated for the last few days. Felt easy though. Did touch-n-go through 90 and singles at 100. No belt or lifting shoes.

Conditioning

Partner with Michelle

100 Burpees
30 C&J (155/105#)
40 Deadlifts (155/105#)
50 Back Squats (155/105#)

We did each did 5×10 burpees, 5×3 clean and jerks, 2×10 deadlifts, and 8-8-9 back squats. The burpees weren’t as bad as I was expecting. Did all my C&J sets touch-n-go and they felt good. We finished in 12:06. Fun workout! I did put my belt on for this after the burpees were done.

Midline

3 Rounds of MB Complex

10 Chest Pass
10 Pass w/ Sit-up
10/10 Twist & Pass
10 Pass Straight Up

Always a good burn, especially those twist and passes.

Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.

Warm-up

2×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
PVC Pass-thrus

GLBRT Workout #1

10:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.

GLBRT Workout #3

21-15-9 (1 person on each movement)
- OHS (95#)
- Box Jumps (24″)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (95#)
- Burpees

The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.

Accessory

5 Sets

5 GHR (orange band)
20 Alternating DB Curls (30#)

I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.

Grip Width

In for the 9am this morning. Was looking forward to getting in a “normal” workout after the first 3 days of this week.

Warm-up

Bottom Squat Hold
Shoulder Hang Stretching
Banded Shoulder OH Stretch
Overhead Squat
- 4×45#
- 4×75#
- 4×95#
- 4×115#

Did the OHS with my progressing grip width. Getting better and better.

Strength & Gymnastics

12:00 EMOM (alt)

4 OHS (135#)
6 Strict Ring Dips

The last knurl ring was in between my middle and ring fingers, which is probably about halfway between my jerk and snatch grips. I know I wouldn’t have been able to do 6 sets like that a month or two ago.

Conditioning

5 Rounds

3 Curtis P (75#)
6 Push Press (75#)
10 Lateral Bar Hops

Kept it light so I could try to go unbroken. Made it, but another 10 or 20# would have definitely meant breaking at some point with the barbell. Lateral hops were a quick rest from holding the weight. Finished in 3:56.

3 Rounds NFT

30/30m Prowler Sprint (High, 135#)
200m Run

Went lighter than usual and tried to keep it explosive.

On Pace

Went in to CFi around 12:30 or so.

Warm-up

3 Rounds NFT

8 Reverse Hyper (210#)
5 Back Squats (45#)

Strength: Pause Back Squats

E2M with 3 second pause in the hole

5×135#
5×185#
5×225#
5x3x255#

After the first set with 255# I had some negative thoughts of getting hurt and went to my bag to get out the belt. But I was able to switch gears and told myself not to be afraid; I’d be ok as long as I concentrated on good positions each rep. So no belt and Nanos all the way today.

Row: Engine

3 Sets

4,000m
4:30 Rest

Prescribed stroke rates:

2,000m at rate 19, 2,000m at rate 20
2,000m at rate 20, 2,000m at rate 21
2,000m at rate 21, 2,000m at rate 22

With no pacing recommendations I’m still just making shit up for these longer slower sessions. I looked back and saw that I did about 2:00/500m at 19s/m for a straight 2k with resting last week, so I added 10 seconds and went from there. Wrote it all on the board before starting.

The pacing I picked worked out really well. It was by no means easy, but I wasn’t falling down exhausted when I was done either. Tough session though.

Found a Heart Rate Zone Training App

Jumped on the Air Dyne for 30 minutes of active recovery in heart rate zone 1 around noon. Went 9.01 miles.

I found a link to heart rate zone monitoring with the Wahoo Fitness app and tried it today. Exactly what I was looking for!

Rest Smarter

Feeling it from the weekend, but went in after 3 anyways to get in the first rowing session of the week. When I planned out my week yesterday I fit it to the week instead of paying more attention to my body. Bad idea.

Row – 2k Pacing

3x1250m (5:00 rest)
- Set 1: 1250m at 5 splits slower than 2k pace (1:46)
- Set 2: 1250m at 4 splits slower than 2k pace (1:45)
- Set 3: 1250m at 3 splits slower than 2k pace (1:44)
12:00 Rest
600m for time (first 200m at 2k pace – 1:41)

It was a battle even get keep that first 1,250 meters on pace with a needed push at the end. I was able to get the second one close somehow, but it all fell apart in the third. My legs were smoked.

We could take 8-12 minutes of rest so I took full advantage because I was a bit out of it. Not too bad on the 600 but I had no more to give. Took me a long time to be able to leave the gym after that. I thought I might squat after rowing, but there was no way in hell.

I definitely should have rested today. Now I need to rest tomorrow so I don’t overreach after this lousy performance. Listen to your body!

Pistols Firing

Feeling a little beat up from the high rep workout yesterday.

Warm-up

3 Sets
- 8 Reverse Hyper (210#)
- 30 band pulls (red)
Bottom Squat Hold
OH Stretching
C&J
- 5×45#
- 5×95#
- 3×115#
- 3×135#

Weightlifting

8:00 EMOM

5 C&J (155#)

Trying to get more comfortable with touch-n-go at this weight because I get mental and want to drop it before I need to. I was able to get 6 rounds unbroken, fighting on the last 2 rounds. Then the final 2 rounds I did 3 unbroken and 2 singles. Step in the right direction

Skill

4:00 AMRAP

30 Unbroken DU

I missed on my 30th rep 3 fucking times! My only other 2 misses were on the first rep. Just that little lapse in concentration. I did get 5 unbroken sets in, but should have been 8! Did this about a year ago with 6 unbroken sets.

Strength

18:00 – E90S for 6 sets (alternating every 90s between the movements)

6 Supinated Pendlay Rows (165#)
5 Strict HSPU

Was a grind on the final HSPU every round after all of the C&J, but I got every set done. The rows were a little harder than they should have been.

Conditioning

2 Cycles

2 Rounds
- 50m Broad Jump
- 20 Pistols (alt)
2:00 Rest

The first 50 meters of broad jumps weren’t that bad; I was getting good distance. After the pistols the way back was a grind and more like doing bunny hopes. I finished my first cycle in 4:14 and my second in 4:37 for a 10:51 total with the rest included. Happy to be doing pistols again! 😀

My legs are toast after the 132 wall balls yesterday. Probably a recovery day tomorrow.

Long Tempo Reps

Got to the gym at 9:30 to get in my tempo overhead squats for the week. Didn’t really warm-up other than a little bottom squat hold since I had to rush to get done before class started.

Overhead Squats: 5-10-X-5 Tempo

Did singles today due to how much time each rep would take.

45#
75#
95#
115#
135#
155#
175#
185#

Got it, but those last few weights were a constant fight in the hole. I didn’t know if I was going to be able to stand up the last one. Started out with close grip and progressed wider again. The first sets seem to be getting easier and easier each week and I’m still not ending up in a full-width snatch grip by the end, which seems promising.

Warm-up

Banded pass-thrus
Bottom Squat Hold
Butt Kicks
600m Run

Partner Chipper

30:00 AMRAP

60 Wall Balls (20#, 10′)
50 American KBS (53#)
40 Ball Slams (25#)
30 Burpees
20 Push-ups

Paired up with Weston. We did the first round of wall balls in 15s but 10s after that. Swings were 13-12 each in every round, a set of 20 ball slams each, alternating 5 burpees each, and a quick 10 push-ups. Finished 4 rounds plus 21 wall balls.

Lots of shoulders in that one. I figured the ball slams would be the easiest part, but they got hard in the 3rd and 4th round.

Sprints

3 Sets

~75m
Walk back as rest

Got faster each one as I recovered more from the workout.

I rested for over an hour when I get home, but wanted to knock out some stuff I need to keep doing, so in the garage by 1pm for some quick work.

Accessory

5 Sets

6/6 Single Leg RDL (145#)
10 Incline DB Bench Press (45°, 40# DBs)
8 Weighted GHD Sit-ups (40# vest)

Took my time and spent almost a half hour. Should have opened the doors in there because I worked up a hell of a sweat. My right leg seems less stable on the RDLs but it could be that I always seem to do the left leg reps first.

Now I’m done for the day. Time to enjoy this weather!

Heart Rate Zone Training

If anyone knows of a decent iOS app that can be used for training in specific heart rate zones, please leave a comment and let me know. Looking for something that will alert you when you get out of the specified zone. I mostly want it for training zone 1 or 2 aerobic workouts. I tried a couple today that were both fails.

Out in the garage at 8:30am for 20 minutes of active recovery on the Air Dyne (AD2). Feeling a little wiped out from the last week. Went 6.23 miles.

Almost 40 Minutes in the Seat

Still sore and even more sore from yesterday’s workout. In to the gym around 12:30.

Warm-up

3 Rounds

10 Reverse Hyper (210#)
1:00 Air Dyne

Row: Engine

5 Sets

2,000m
2:30 Rest

Programmed rates and my own pace goals…

20 s/m (2:00/500m)
21 (1:59)
22 (1:58)
21 (1:58)
20 (1:59)

The paces are a split faster than last week for the respective rates, with the slightly higher rates this week as well. Oh and 30 seconds less rest made a big difference! In the 3rd interval I was really having to concentrate on keeping up my pace to stay on track. Hit all my goals, so it was a good session.

Legs were pretty tired after that and my low back was getting pumped up after the 3rd round. I used a pre-workout sample before going to the gym and it’s always the same for me. I regret taking it. How does anyone enjoy drinking those? Always feels like my face is going to peel off. Not worth it. I’ll stick to drinking aminos.

If I had to bet, I’m thinking next week will be 4x2k at 21-22-23-22 with 2 minutes rest between.