Airdyne – Page 32 – Nick Momrik's Fitness Logs

Two Wheel Super

Tired this morning. Probably because I knew what was coming. Thursday is not my favorite morning. Warmed up with 3:00 Air Dyne (1.48km).

Coffee Squats

Back Squat

20×45#
10×135#
5×165#
5×195#
20×225#

Wore the belt. Wasn’t as bad as I was expecting, but it’s always a fight no matter what is on the bar. I thought I was taking a video, but evidently I set the GoPro for pictures instead of video so didn’t get anything. Did all the work in about 20 minutes this morning since I got a late start.

I was regretting those Super Squats after Kevin posted the CrossFit Intuition WOD.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
10 Air Squats
Hamstring Stretching

Strength

Deadlift

10×45# (slow reps)
5×155#
5×245#
4x5x295#
AMRAP 295# (15)

Nice back bump and started to feel a burn in my hamstrings with that max rep set.

Skill

Everyone else rushed through the strength work, so I only did 2 sets of dubs, getting 95 and 43.

Conditioning

“Cindy”
20:00 AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Yeah…was not looking forward to all the squats after super squatting this morning. I haven’t done a full Cindy in 2.5 years. Had a nice steady pace, making sure not to go out too hot and red line in the first 5 minutes. Push-ups were solid until the last 4-5 rounds when I had to pause once in each set. The air squats actually felt pretty good, but did start to burn pretty bad at the end. I set a PR by almost 2 full rounds and I’m 20+ pounds heavier now. Got through 22 rounds plus 5 pull-ups. Should have dropped for a few push-ups but I had enough.

Walked 200m and then did Crossover Symmetry Plyometric.

Playoff Hangover

Got home late from the Red Wings playoff game last night. My HRV somehow recovered up to a 102 this morning from the 93. Not really sure I buy into the whole HRV thing because that was shitty food, beers, and not great sleep. Doesn’t add up to great recovery if you ask me.

Out in the garage at 8:30. Warmed up with 5:00 Air Dyne (2.35km).

Coffee Squats

Pause Back Squats (1s in the hole)

10×45#
5×135#
5×185#
3×225#
3×245#
3×265#
3×285#

Yeah buddy! That woke my ass up. 🙂 I’ve never done any pause squat with that much, even for one rep.

Around 5 I took a little break from work.

Crossover Symmetry Activation
P90X YogaX (30 minutes until the first break)
Crossover Symmetry Plyometric

Pressing Combo

Did a bunch of yard work yesterday and was feeling pretty beat up from the workout. My body isn’t used to those heavy clean and jerks. Got to bed early for a good night of sleep. My HRV is way down to 93 this morning, but only orange not red. Tomorrow is going to be my “rest” day this week because of plans I have today. Will take it a bit easy in the 9am class today. Out in the garage at 7:30 in the morning. Warmed up with 3:00 Air Dyne (1.42km).

Coffee Squats

Front Squats

10×45#
5×135#
5×175#
5×205#
5×225#
5×245#
5×265#

Had to fight a little and concentrate on positions. Not so much that I felt compromised though. Wore a belt for the last 2 sets.

Body lies so much. Last rep felt much tougher than the video shows. Happy to be keeping pretty good positions throughout the set.

In for the 9am class…

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Pass-thrus

Accessory

5 Rounds

30s Air Squats
30s Rest

I got 24-26-27-28-29 for a total of 134. Burned, but pretty good.

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

45#
75#
95#
115#
125#
130#
135#
140#
145#
150#

Fun complex to get in extra work with the weight.

Conditioning

7:00 AMRAP

7 Deadlifts (135#)
14 Wall Balls (20#, 10′)

Didn’t step on the gas and kept the load light. Did 6 rounds plus 7 deadlifts and 4 wall balls. 8+ is doable.

Did Crossover Symmetry Iron Scap and the back/leg stretches before taking off. I’m interested to see what my HRV will end up being tomorrow. The front squats weren’t actually too far off the most I’ve done for a set of 5 and the pressing complex was pretty heavy, but I only went about 80% at the metcon.

How Much Ya Bench?

Okay, this morning I can feel a little fatigue in my shoulders from that shoulder press work I did Monday night. Crawled out of bed by 7am today. Might as well get in those squats early. Warmed up with a quick 3:00 on the Air Dyne (1.47km).

Coffee Squats

Pause Front Squats (3s in the hole)

10×45#
5×135#
5×155#
5×175#
5×185#
5×195#
5×205#

Those last two sets sucked! I couldn’t hold a breath in the hole after the first two reps. Wore a belt for the last 3 sets to help keep tight. That’s the 10 day of squatting. Didn’t feel the quad at all in this session, but I did feel something odd on the inside of my right knee as I descended on some of the reps. Did 15 minutes of stretching after I was done.

Got to CFi at about 6pm. Did Crossover Symmetry Activation and then a little warm-up workout.

2 Rounds

500m Row
50 DU

Got a new coated cable for my RPM rope so replaced the frayed bare wire one before heading to the gym. Wanted to try it out so came up with this. I didn’t attack the rower at all; just under a 2:00/500m pace I think. Finished in 5:29. Was a little worried the coated cable would be too slow for me but it felt pretty good. Had one miss in each set and it was after 48 in the second round.

No B.S. Bench Press

Test Day!

10×45#
8×115#
5×155#
3×185#
1×215#
1×240#
1×260# (PR)
1×265# (PR)
F @ 270#

Damn, I thought I had that last one. Got it pretty far up and thought for sure I was going to fight through it before stalling out. That’s a 15# PR though, probably 10 of which can be directly attributed to the 9 week program. My estimated max was 255# from a set not too long before we started. New cycle starts next week. 🙂

Weightlifting Wednesday

The plan is to make 7pm class on hump day all about weightlifting. Should be fun.

5 Hang Muscle Snatch (45#)
5 Snatch Press (45#)
5 OHS (45#)
2 Snatch High Pulls, 1 Snatch
- 3 sets @ 75#
- 3 sets @ 95#
- 2 sets @ 115#
Snatch
- 2×135#
- 2×145#
- 2×155#
- 1×165#
- 1×175#
- 3x1x185#

I missed one at 145# before hitting it a second time. Catches were kind of shaky with some of the heavier weights, but the final one was locked in the best of them all. I think the Crossover Symmetry has really helped with my shoulder stability because I was able to manipulate the weight overhead for some good saves.

Sprint

Felt like a quick row so went for 500m. Was killing it and then hit a wall with under 200m to go. Was able to hold on for a 0.3 second PR – 1:24.8!
500m-row

The last two times I’d done 500 meter time trial it’s been an afterthought on the way out of the gym after a long session. Maybe I should try it fresh some time. 🙂

Molasses Monday

Moving slow this morning. Lats are still sore and biceps are sore too now. Quad feels a little off. Out in the garage shortly after 8am. Did a quick 3:00 Air Dyne (1.44km).

Jumping Back Squats

10×45#
5×65#
5×95#
5×115#

Only took 1:00 rest between sets. Figured I’d try something new with the jumps. I’ve only done it with an empty bar before. Felt OK.

Back Squats

6:00 EMOM

3×135#
3×165#
3×185#
3×205#
3×225#
3×245#

Not much time left after changing the plates. Felt really heavy. 8th day in a row.

In the afternoon I did:

Crossover Symmetry Activation
P90X YogaX
Crossover Symmetry Plyometric

Hadn’t done any yoga in about 10 days, but felt more comfortable in a lot of the positions. Still a big struggle though, don’t get me wrong.

Hit the quad with e-stim a couple of times today. Willing to try anything so it doesn’t become an issue.

I missed out on shoulder press at CFi today so did a quick little session out in the garage (in sandals) in the evening.

Shoulder Press

5×45#
5×50#
5×55#
5×60#
5×65#
5×70#
5×75#
5×80#
5×85#
5×90#
5×95#
5×100#
5×105#
4×110#
5×105#
5×95#
5×85#
5×75#
5×65#
5×55#
5×45#

Tried something different. haha I only rested long enough to change the weights and record a few things on my board. As you can see, I didn’t write down much. 21 sets in about 13 minutes. I have a feeling I may regret this for the next couple of days. Maybe not the best idea with the max bench press test coming Wednesday night.

Return to Super Sunday

My lats are sore from the pull-ups yesterday. Chest is a little sore too. Out in the garage early again. Warmed up with 5:00 Air Dyne (2.38km).

Coffee Squats

2 Front + 5 Back

45#
95#
135#
155#
175#
195#
215#
235#

Far cry from the most I’ve done for this squat complex, but it’s the most weight I’ve had on the bar in over 2 months. Coming back slow and steady.

After missing the last couple of Sundays, I was glad to be back.

Warm-up

1,000m Row (4:20)
CS Activation
Bottom Squat Hold
Shoulder mobility with band

Helen

3 Rounds

400m Run
21 American KBS (53#)
12 Pull-ups

First run was about 1:35 so I knew I was on a solid pace. Was able to do each set of kettlebell swings and pull-ups unbroken though I had to dig deep to stay on the bar for the last 4. Got slower on the runs, but held on ok. Finished in 8:53, which is a 37 second PR and probably the most legit 400m runs I’d done with Helen as far as distance. Must have been the Pumps, which I wore for the first time. Have had running in a workout the last 3 days and it has felt decent, which is a nice surprise. Walked 200m to cool down.

4x NFT

50m Sled Pull between legs (145-190-220-235#)
5 Strict Deficit HSPU (2″)

The sled pull was done walking forward bent over with the straps coming through your legs.

5 Rounds

10 V-ups
20 Push-ups
30 Plyo Lunges

I split up the push-ups into 10-10 every round and did the v-ups and lunges unbroken. Every round of lunges was a deep burn, but the last two rounds were a fight to keep going. Finished in 8:42. Walked another 200m to try to flush out the legs some. My ass is going to be sore tomorrow!

Did Crossover Symmetry Iron Scap before leaving and will do some stretching tonight. Need to get outside and do some raking if the rain holds off.

Double Partner Work

Legs aren’t sore. It’s a miracle! Feel some tightness in my low back. Day 6 of morning squats. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

Back Squats (Pause 3s in the bottom)

10×45#
4×135#
4×145#
4×165#
4×185#
4×205#
4×225#

That right quad still isn’t quite right. WTF! I had planned an 185-195-205, but was feeling solid so I increased.

Went to the 10am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Calf Stretches
Squat Jumps

Conditioning

5,000m Partner Row

* Switch every 500m
* Run 200m after rowing

I partnered with Jason and went first. I was done with my run at 18:02. Forgot to look at the clock when he finished us off. Was pulling about a 1:50 on my first few rows, then about 1:45 on the 4th one and low 1:40 on my last one.

42-30-18 w/ Partner

C2B Pull-ups
Thrusters (95#)

We did sets of 7s in the 42. Jason did something to his shoulder with 1 thruster left. So then I did 24 of the 30 chest-to-bar pull-ups. We went sets of 5 on the 30 thrusters, I did 14 or 15 of the 18 pull-ups, and then each did 5-4 thrusters. Finished in 10:44 but with Jason getting hurt there was a lot of extra rest time. Not sure why he tried to keep going. 😦

I walked 200m to cool down.

Accessory

5 Sets

10 GHD Sit-ups
10 Back Extensions (45#)

Finished off with Crossover Symmetry Plyometric. I’ll do some stretching tonight. Time to get some work done on the garage and clean up the yard.

Pork Gainz

Wasn’t feeling as motivated to get out of bed for the squat rack this morning, but I made it. I bet the beers I had last night have something to do with that. 🙂 My legs are still pretty sore from the week. Warmed up with 3:00 Air Dyne (1.4km).

1-1/4 Front Squats

10×45#
3×125#
3×135#
3×145#
3×165#
3×185#
3×205#

Might have felt something in that right quad doing these. Will need to keep an eye on it. That makes 5 days in-a-row at the squat rack. Nothing heavy, but greasing the groove.

Went to the 9am class.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
PVC Pass-thrus
Air Squats
PVC OHS

Weightlifting

Hang Muscle Snatch

5×45#
5×75#
5×95#

Gotta be careful bringing them down. Felt some pinching in my left shoulder if I got sloppy.

Snatch

3×115#
3×135#
2×145#
1×155#
1×165#
1×175#
1×185#

Second rep of 145# and the 185# were power snatches. All the others I rode down. No misses. I haven’t attempted any weight in well over a month. That 185# power snatch was the easiest, by far, that I’ve ever done one.

Accessory

4 Rounds

8/8 Kroc Rows (70#)
5 Weighted Push-ups (sandbag – 40#?)

It’s nice to have my 70# kettlebell at the gym now. I’d never used it once at home so figured I’d get more use out of it at CFi.

Conditioning

4 Rounds

5 Burpees
10 Plate Snatches (55#)
15 Air Squats
200m Run

I tried to keep my pace up on the runs. Finished in 8:54. Walked a 200 after.

Accessory 2

Reverse Hyper

10×210#
10×260#
10×300#
10×320#

Knocked out Crossover Symmetry Iron Scap and then 15 minutes of stretches. Picked up some gainz from the Makin’ Bacon Truck on the way home.

bacon-truck-pig

On the 4th Squat Day

Now my hamstrings are wrecked from yesterday. I was looking forward to walking normal today, but guess not. Out in the garage by 8am. Did 3:00 on the Air Dyne (1.35km).

Back Squats

20×45#
10×135#
10×155#
20×175#

Over the last couple of days I made so many adjustments to what I was going to squat this morning. Had mostly been air squats or goblet squats, but at the last minute I wanted a bar on my back. Still keeping things light. Was pretty stiff throughout that warm-up set of 20 with the empty bar. That’s 4 days of squatting in a row now.

Accessory

100 Walking Lunges
2:00 rest
100 Walking Lunges (20# vest)

Took me 4:03 for the first 100 and 9:49 total. I guess I wanted to get it over with since the weighted ones were faster.

Closed out with Crossover Symmetry Plyometric and 15 minutes of back, hip, and leg stretches.

Coffee and Squats

Legs are still sore as fuck. Won’t stop me from squatting though. So happy to be under a bar again! Quad seems to be fine with it so far. Out in the garage shortly after waking up.

Jumped on the Air Dyne (AD2) for 5:00 and went 2.25 kilometers.

Back Squats

20×45#
8×135#
8×145#
8×165#
8×185#
8×195#
8×205#

Oh my, those first couple of reps felt terrible with the empty bar. Everything loosened up by the end of the 20 though. Put a focus on driving through with the hips today. I took a 2 minute rest between sets. Did a round of back stretches after finishing up. I’m enjoying these morning squats to get the day going.

Had a chiropractor appointment and then went to the 5:30 class.

Warm-up

Crossover Symmetry Activation
3×15 Reverse Hypers (210#)
Bottom Squat Holds
Jump Rope & DU practice
Banded Walks (red band, monster, side shuffle)

A strand of the cable came loose on my RPM rope again. 😦 Guess I’ll have to switch to their coated cables. So I had to use my backup Rx rope.

Conditioning

25-20-15-10-5

DU (unbroken)
Sit-ups

Holy shit did I screw up a lot. I missed 3 times trying to get the 5! Took me 3:41. Terrible.

15:00 AMRAP
2-4-6-8…

Deadlift (75#)
OHS (75#)
Burpee

Kept it light and just used the one bar. It was enough. Got through the round of 16 plus 18 deadlifts and 11 overhead squats. I broke up the 14 OHS 8-6 and the 16 as 9-7. Everything else unbroken.

No B.S. Bench

10×45#
5×135#
2×185#
2×205#
2×225#
2×235#
2×240#
2×245# (PR)
2×250# (PR)

Last week before testing a max. With doubles and heavier weight it was perfect to get an idea going into next week. That 250# is my previous max and I didn’t struggle hitting it for a double. BOOM!

Knocked out Crossover Symmetry Iron Scap before heading home and will hit some stretches tonight. I may start doing some other stuff on the days I stretch twice to mix it up.