Nick Momrik's Fitness Logs

Barcelona Hills

Got up this morning and ventured out for some running. Saw a park on the map that looked like it had some views of the city.

100 Band Pulls (red)

Ran 0.96 miles out to the park. Lots of stopping at street crossings and damn is it hilly here! When I got to the park, I walked up and found an area with some benches and flat-ish ground.

3 Rounds

40 Air Squats
20 C2D Push-ups

The air squats seemed harder than they should have, but the push-ups felt easier. Took me about 5:58.

Walked back down to the streets and went a shorter way back for a 0.61 mile run. I guess I should have reported those in kilometers since I’m outside the United States. 🙂

Did 200 band pulls back in my room. I also brought a jump rope with me, so I could take that out one morning. I think I’ll do some hill sprints one day for sure. Use what you got!

Team Practice

In to the 10am class. Last time at the gym for over a week since I’m heading to Barcelona tomorrow. 🙂

Back Squats

It was choose your own strength day, but is there really a choice? You fucking squat! Or at least I do.

2014-06-07-back-squat

5×45#
5×135#
5×225#
3×255#
2×285#
1×315#
1×335#
1×345#
1×355# (PR)
1×360# (PR)

That’s a 10# PR. I’ll take it.

Then we practiced some workouts that are part of an upcoming team competition where team scores count towards a gym score to determine top gym in the area. We’ve won the last 3. 🙂

12:00 AMRAP (Partners)

240m Run
21 American KBS (53# KB) while other partner hangs from bar
12 Pull-ups while other partner holds the KB

I paired up with Luke. We finished 4 rounds plus a run and 11 KBS I think. I thought that hanging from the bar would be taxing for the pull-ups so we broke the KBS down to 12-9 for a quick drop from the bar each round. Could have gone unbroken because the grip didn’t really become an issue. Did pull-ups unbroken. Holding the KB was no big deal.

Tabata Thruster Ladder

20s AMRAP Thrusters
10s move to next bar and rest

The weights were 75#, 95#, 105#, 115#, 135#, 155#, 165#, and 185#. I went conservative and did just 3 reps at each station, but made it the whole way. I had to rest a second or two in the rack position between each rep at 185# but the rest were all one rep right into the next. Could push it a little more at the beginning weights.

Got home and did Crossover Symmetry Recovery.

A New Deadlift

Shoulders and upper back are sore. Can’t believe my low back isn’t sore from the deadlifts. Not great sleep again, but in for the 9am class.

Warm-up

Leg Swings
Bottom Squat Hold
Hurdlers

Strength

Box Squats – Dynamic Effort (14″ box)

3×45# + 20# KB hanging from bands on each side
3×135# + 20# KB hanging from bands on each side
8x3x185# + 20# KB hanging from bands on each side (~45s rest)

Damn near fell over when first trying with just the KBs on the empty bar. Adding weight helped with stabilization.

Dimel Deadlifts

8×135#
8×165#
8×185#
8×215#
8×245#

Had never heard of these. Seems it’s similar work to doing good mornings with a quick hip pop. Almost lost grip on the last set.

Conditioning

10->1

Power Snatches (115#)
OTB Burpees

Started out 4-3-3 and then singles the rest of the way. Should have started with singles right away because all it did was raise the heart rate quickly. Finished in 11:32. Walked a lap around the parking lot to cool down.

Midline

Did this when I got home.

5 Rounds NFT

10 GHD Sit-ups (20# vest)
10 Hip Extensions (20# vest)

Tried to really be explosive on every rep.

Did Crossover Symmetry Recovery and stepped it up a notch with the bands on the rest of the moves. Rest day tomorrow to go golfing.

Sub-12 Hours of Rest

Quick turn-around from doing the barbell club last night. Stayed up too late too, so feeling sluggish this morning. Shoulder areas are sore from the combination of class and snatches.

Warm-up

Crossover Symmetry Activation (at home)
Arm Circles
Bottom Squat Hold
Shoulder Stretching
Zombie Kicks
Band Pulls

Strength

Shoulder Press 5×5 @ 80%

10×45#
5×95#
5×115#
2x5x120#
5×125#
5×130#

I have no idea what my max would be at this point, so it’s a guessing game and I just keep putting on weight if it feels good.

OLY

Power Cleans (work up to working weight)

2×125#
2×135#
2×165#

Every 15 seconds for 7:00

185# Power Clean

Felt really good actually. Last rep was almost as “easy” as the first. Rx was 205# which sounded pretty rough, but I think I could have done it. I’m just not used to my increased leg strength yet. Lowering the weight did allow me to work on fixes for some of my arm issues though, like bending the elbows early.

Warmed up deadlifts for the metcon by doing 5×225# and 5×275#. We also jogged about 240m to get the heart rate up.

Conditioning

21-15-9

Deadlifts (315#)
Box Jumps (30″)

I made the mistake of starting out with 2 sets of 7 thinking I could go 7s, 5s, and 3s. Not happening! 315# is just too heavy for this when I have to break into singles during the round of 15. Finished in 8:32. Walked a lap after. Did Crossover Symmetry Recovery at home.

C2B and American KBS Back in Action

Surprisingly I’m not all that sore from the leg killer workout yesterday. I can feel some in my upper glutes, but my scaps are more sore than anything.

Warm-up

CS Activation (at home)
Shoulder Stretching
Arm Circles

Strength

Bench Press

10×45#
3×95#
3×95# wide grip
3×95# close grip
Speed Bench w/30-35s rest
- 3x3x135# wide grip
- 2x3x135#
- 3x3x135# close grip
8×185# close grip

First time putting any significant weight on the bar for that set of 185# and it felt pretty good. No struggle with the weight.

Conditioning

20 C2B Pull-ups
30 American KBS (53# KB)
40 SDHP (53# KB)
50 DB Push Presses (35# DBs)
20 C2D Push-ups
30 American KBS
500m Run
20 Burpees
30 V-ups
15 Ring Dips
50 DU
20 C2B Pull-ups

First time doing C2B and American KBS. My kip kept turning into a swing after about 4 reps in that first set of 20 though. Scaled down the push presses from the Rx 45# since I’m still trying to take it a little easy, especially with adding back in 2 movements in one day. Got my 50 DU unbroken, which is sweet at that point in a workout. Finished in 21:34.

Went back at 8pm for barbell club. Did CS Activation again before leaving home.

45# Snatch Position Work

Snatch Deadlifts
Muscle Snatches
Snatch Presses

5:00 EMOM

135# Snatch w/ 3s pause in the hole
2 OHS

Was supposed to go 10:00 but my wrists couldn’t take it. Not used to holding weight overhead yet.

Power Snatches

2×145#
F-1×155#
1×165#
1×175#
3x1x155#
1-F-1-1×165#

Feet were getting too wide, which really sucks for squatting with it. After 175# figured it was more worthwhile to drop down and work on some fixes. Also allowed me to work on keeping my arms relaxed and try not to bend my elbows early. When I don’t pull early with my arms, the bar just flies up. I nearly lost a few reps behind me.

Grabbed the empty bar and did 5 OHS with a jerk grip. Lost some mobility with the time away from OH.

No Golf Monday

Not enough guys to golf this morning, so was able to get to the 9am class. No issues with the shoulder after the 180 one-arm snatches yesterday, so that’s good.

Warm-up

Crossover Symmetry Activation (at home)
Leg Swings
Hurdlers
Bottom Squat Hold

Strength

Box Squats (14″ box)

10×45#
3×135#
3×225#
3×245#
3×255#
3×265#
3×275#
3×285#

I don’t think I’ve ever done these right before today, which is why I always felt so much knee pressure with the wide stance. Matt corrected me right away today and it was completely different. I was afraid I was going to miss the box though.

Accessory

KB Drag – 84 feet

2×88#
3×108# (53# + 55#)

I was sweating like I’d done a 10 minute metcon already!

Conditioning

3 Rounds

15 Wall Balls (20# MB, 10′ target)
20 Pistols
25 Banded Good Mornings (black)
30 Box Jumps (24″)

Pistols felt extremely tough today. No rhythm. I broke up the GMs into 10-10-5, 15-10, 15-10. Didn’t do any rebounding on the box jumps. Finished in 17:13. Didn’t feel like pushing too hard for some reason.

Walked a lap, did a bottom squat hold, and then did Crossover Symmetry Recovery when I got home.

Old School Sundays

Sundays at Survival Fitness have turned into old school days, back to before we had any good barbells. There were 23 people in class today! I was read to go after only back squats Friday and no workout yesterday.

Midline

8 Rounds – Tabata Mash-up

20s Ring L-sit
10s Rest
20s Hollow Rocks
10s Rest
20s Ab Wheel Rollout (“Evil Wheel”)
10s Rest
20s Plank
10s Rest

I’m not sure why, but even the first round of hollow rocks was killing me. I would only get 4-5 rocks in at a time and eventually had to switch to doing them with my hands at my sides so that I wasn’t resting most of the 20 seconds. Everyone was complaining about the ab wheels, but I could have done those all day long.

6 Rounds

250m Run
120m Waiter’s Walk (35# DB OH)
30 1-Arm DB Snatch (alternating, 35# DB)

There was no way in hell I was going to attempt this with the 45# DB. Single-arm snatches may have been what caused my shoulder impingement to begin with. The 35# DB allowed me to go unbroken each round. I switched arms each quarter of the way on the waiter’s walk so that I didn’t fatigue the shoulders too much. Finished in 23:37.

Did some shoulder stretching and a squat hold after class. When I got home I made sure to get in the Crossover Symmetry Recovery after that one. Stepped up to my normal light band for the 90/90 which is the one move that I had to go lighter on because of pain, so things continue to move in the right direction.

Finished with Smolov Base

Last night I started to feel some DOMS from Wednesday’s squat session. I think walking 18 holes of golf helped this morning though. I was trying to talk myself out of finishing up the Smolov cycle today to get in another day of rest. I didn’t bitch out though. Went over to CrossFit Intuition since Alex was lifting and he could make sure I didn’t die. 🙂

Back Squats

10×45#
5×155#
3×205#
3×245#
2×275#
2×295#
10x3x315#

Doing this Smolov Base Mesocycle is one of the hardest and most rewarding things I’ve ever done. Before you start the program, you look at week 3 and think, “There is no fucking way I’ll be able to do that. I might not even make it through week 1.” You have to keep telling yourself to focus on getting through one day of squats at a time. After you finish the first week, you start to believe. I’ve done a couple of other popular squat programs and they were easy compared to Smolov. Each day is a grind like no other squat day I’ve done, with the exception of a true 20RM (Super Squats). It was great mentally too because I didn’t get to decide what to put on the bar. Here are your sets, reps, and weight. Get it done. No excuses.

My latest 3RM is 315# (which is 90% of my max) and I just knocked it out for TEN triples! About 3 months ago I failed on rep 2 going for a 305# triple. I’m excited to test my max next week.

Everyone Must Be Destroyed

Only 3 people for the 9am class this morning. Death by deadlifts must have destroyed them all yesterday, so I’m glad it was a golf and squat day for me. Pretty laid back programming today.

Warm-up

Crossover Symmetry Activation
Leg Swings
Arm Circles
Hip Lunge Stretch
Olympic Wall Squat

I had missed out on CS for a few days. Time to start stepping up some of the band tension since my shoulder isn’t having any problems.

Cleans

45# Position Work
3×95# Hang Power Cleans
3×135# Hang Power Cleans
2×165# Hang Power Cleans
12x1x185# Hang Power Cleans w/ 30s rest

Snatches

45# Position Work
3×75# Hang Muscle Snatches
3×95# Hang Muscle Snatches
2×115# Hang Power Snatches
2×135# Hang Power Snatches
12x1x145# Hang Power Snatches w/ 30s rest

Working at about 70% for both cleans and snatches.

Conditioning

We could run, pull a sled, or row. I hadn’t been on the rower in what seems like forever, so it was an easy choice. I mixed in some double unders too.

4 Rounds NFT

500m Row @ 1:50 pace
50 DU

Was able to get all my dubs unbroken! Did a squat hold for a few minutes and then Crossover Symmetry Recovery when I got home. In a couple of weeks after I get back from a trip to Barcelona I think I’ll start mixing in some of the CS Iron Scap and Plyometric.

The Homestretch

My lats and chest are still sore from “Murph” but my legs weren’t sore at all from the 300 squats. Not really surprised with all of the squatting and squat holds I’ve been doing. Walked 18 holes of golf this morning for the first day of our golf season.

I had planned on getting the 3rd day of Smolov week 3 done today, but was debating it as the day went on. Finally decided to get it done so that I can go to SF for a class tomorrow morning. Went out to the garage around 6:30pm to do work. Squatting inside the squat rack has become a must with all of this volume.

Back Squats

20×45#
5×135#
5×205#
3×255#
3×280#
7x5x300#

Made it! Not even up to 70° today, but my shirt was soaked by the time I was done. I rested three minutes between the working sets. Did a 5:00 bottom squat hold leaning up against the jerk blocks right after. Glad I bucked up and knocked those squats out. Friday will be the final day!