Assault Bike – Page 5 – Nick Momrik's Fitness Logs

Slammin’

Last night I started getting a headache before bed and then felt it when I woke up several times through the night. It was gone this morning. This has started happening as I’ve pushed hard in some workouts.

I’m still excited about how the wall balls felt yesterday. After losing 15 pounds last year, I could feel a huge difference in burpees, but hadn’t really thought about wall balls or maybe just hadn’t done enough large numbers of them. Makes sense though; being 20 pounds lighter per rep really adds up when doing 100+.

Thought I’d be feeling my quads more today, but not too bad so far. Went to the 4pm class.

Warm-up

10:00 AMRAP

1:00 Assault Bike
5 Inch Worms + Down Dog
10 Double DB RDL (20# DBs)
5/5 Single Arm Half Kneeling Strict Press (20#)

Skill

10:00 EMOM (alt)

HS Walk Practice
Assault Bike

Can tell I haven’t practiced in weeks. Need to get back on it before the Open.

Conditioning

3 Rounds

60 Walking Lunges
40 Ball Slams (30#)
20 HSPU

The lunges started to burn in the first round and the ball slams were tougher than I expected. Went 7-7-6 on the handstand push-ups each round. Finished in 15:39.

Gymnastics

8 Rounds (Tabata)

20s T2B
10s Rest

Stayed after class for a little extra credit. My goal was to hold sets of eight for as long as I could. I made five rounds, then did a set of five and three singles. Only four singles in round 7, but came back with five singles to close. 57 total toes-to-bars, which ties my best from 2014.

Winter Nancy

My shoulders felt a few tugs in bed last night, but no issues today. Went to the 4pm class.

Warm-up

2 Sets
- 20 Jumping Jacks
- 10 Arm Circles Forward
- 10 Arm Circles Backward
- 10 Arm Crosses
3 Sets
- 100m Run
- 10 PVC Passes
- 10 Behind Neck Wide Grip Push Press (45#)
3 Sets
- 5 OHS (45#, 3131 tempo)

Conditioning

5 Rounds

1,200m Assault Bike
15 Overhead Squats (95#)

Winter version of “Nancy” for us here in Michigan, though most everyone did 500m rows. I figured the AB and OHS combo would blow up my quads and right away in the first set of squats I broke, doing 9-6. Continued that until I did the last 15 unbroken. I should have fought to do them all unbroken and recovered on the bike. I guess I was the Nancy today. I probably averaged around 60 RPM and was dipping under that in the last two rounds. Finished in 15:56, which is about 30 seconds faster than my time with the 400m runs this summer when I did all of the squats unbroken.

For some reason I originally recorded 16:56. When I saw my friend’s time on the whiteboard only 20 seconds off mine and knowing I beat him by over a minute, I remembered pushing to get those final reps done under 16 minutes. Now I feel better about my effort. That’s what happens when I don’t have my notebook on the floor and record it right away!

Strength

We had plenty of time again, so I pulled out a barbell. The NCFit programming is cutting back on the strength work a bit to focus on conditioning with the Open coming up.

Deadlift

10×45#
10×135
10×185
10×205
10×225
10×245

All sets with a neutral grip.

Ripe from the Rope

Glad I did the active recovery yesterday with more gymnastics pulling today. People are messed up from so much grippy stuff. My hamstrings are actually feeling a little sore today. Went to the 4pm class.

Warm-up

2:00 Assault Bike
5 Rounds
- 3/3 Worlds Greatest Stretch
- 7 Hand Release Push-Ups
- 10 Air Squats

Conditioning

18:00 EMOM (alt)

12 cal Assault Bike
20 V-Ups
2 Legless Rope Climbs (13′)

Held 75-78 RPM on the bike without any trouble. Could have reached higher with my legs on the v-ups, but didn’t stop during any set. The rope climbs weren’t programmed legless, but with only two every three minutes I went for it. After the first three rounds, the second rep started to get tough. Made it through them all.

Gymnastics

We had plenty of time left over, so I wanted to get in some pull-ups since I missed 100+ of them yesterday.

5:00 EMOM

10 C2B Pull-ups

Was able to do all unbroken butterfly except two regular kipping chest-to-bars at the end of the last 2 sets. I didn’t come off the bar though. Hands were feeling pretty ripe after the rope climbs and I didn’t want to rip, so 5 sets was enough. I did wear grips for the pull-ups.

Assaulted

Rested yesterday. My forearms were sore to the touch. Went to the 4pm class.

Warm-up

6:00 “Running” Clock

Run. Starting at 1:00 and every minute on the minute do 8 air squats and 5 hand release push-ups.

Conditioning

E10M – 30:00

Row 1,000m
40 Sit-ups
30 cal Assault Bike

I was right around a 1:48/500m average for the first round, was done with the sit-ups at 5:00, and finished the round in 7:04. Couldn’t keep up the pace on the rower after that, with just over a 1:50 average I think. Did that round in 7:08. In the third round I asked Brandi to adjust the seat on the bike for me so I didn’t have to waste time messing with it. That made up some time because my row was shot with an average over 1:53 and I manage to put it on the bike to finish in 7:09. Talk about a leg pump. Nothing else can do to your legs what that Assault Bike can. Nasty! My total working time was 21:21.

Midline

3 Sets

1:00 Tuck Hold
30/30s Side Plank
30 Bicycle Crunches

Wasn’t bad and was done in 8:17.

Sprint the Row

Legs are a bit more sore today as is my shoulder area. In for the 4pm as usual. Ran out of dextrose!

Warm-up

5 Rounds
- 30s Assault Bike
- 30s Rest
30s Front Rack Stretch
5 Muscle Cleans (45#)
10 Strict Press (45#)
5 Hang Power Cleans (45#)
10 Power Clean and Jerks (45#)
C&J
- 5×95#
- 3×135
- 2×155
- 2×175
- 1×185

Weightlifting

E30S – 10:00

1 C&J (195#)

I grabbed my belt and had it around my waist in case I needed it. I started tightening it up after the first 2 or 3 just to be safe. After about 5 reps I felt like I needed to start dropping lower in the jerk.

Conditioning

E4M – 20:00

15 cal Row
20 Shuttle Run (65′)

The goal was to sprint the row and recover on the run (400m). I was pulling around 2,000 cal/hr and hopping off around 30 seconds. Paced the first three runs and got about 50 seconds of rest. Felt good, so picked up the pace for the last two runs, finishing with about 1:05 and then 1:13 left on the clock. That felt much better than I expected.

Either a full rest day or active recovery tomorrow.

All Strict

Had a headache all night Monday, woke up with it Tuesday and felt like garbage. Took a sick day so didn’t exercise. Feeling great today though, so back for the 4pm class.

Warm-up

5 Rounds
- 30s Assault Bike
- 30s Rest
2 Rounds
- 10 PVC Passes
- 15 Air Squats

Weightlifting

Squat Snatch

5×45#
3×75
3×95
2×115
1×135
E30S – 10:00 (20 sets)
- 1×145#

A month and a half ago we did this with power snatches and I used 165#. Obviously a little different with the full squat and 30 more snatches coming up in the metcon. With how my back was feeling a couple of days ago I wasn’t pushing it. The 145 pounds felt solid for today.

Conditioning

10 Rounds

3 Power Snatches (135#)
6 Strict Handstand Push-ups
24 Double Unders

All singles with the bar, 2×3 for HSPU, and never missed a DU. I did have to start extending the rest just a bit before my second set of HSPU each round and was very close to failure for the last few rounds. Going into the workout I fully expected to have to scale back and do some kipping reps at some point. Sixty strict reps is a lot for a big guy! Felt really good after the rest day though. Finished in 13:11. I don’t think I could have attacked that one any better.

Baby Swings

My shoulders and arms are in rough shape today. I couldn’t fall back to sleep last night, so by 6am I was fed up with it and got out of bed. Turned out to be a 2 coffee day and I’m still dragging ass. Went to the 4pm class.

Warm-up

Bottom Squat Hold
Dead Hang
Mini Ring Swings!!!
2 Rounds
- 1:00 Assault Bike
- 10 Kip Swings
- 10 PVC Good Mornings
- 10 PVC Passes

First time I’ve been able to swing on the rings in months!! Could still feel my right shoulder when I got really deep in the swing so I only did a few. Making progress finally. Looking forward to being able to do ring muscle-ups again.

Weightlifting

5×45#
5×95
3×135
3×165
3×185
3×205
3×225
3×235

I did TnG through 185 and put the belt on for 225 or 235. The bar was feeling really heavy and it didn’t dawn on my until after class that I was feeling so terrible from a lack of sleep last night. The reps with 235 were harder than I can remember in many years and then I went for 245 and “Clarked” the first rep. Wow! For comparison, in June I was able to hit 245 for a triple, shortly after I started lifting again.

Conditioning

15:00 EMOM (alt)

12 cals Assault Bike
10 Power Cleans (115#, unbroken)
4 Pull-ups + 3 C2B Pull-ups + 2 Bar Muscle-ups

As soon as I saw this workout I knew I’d scale back from 135# and definitely glad I did with how I am feeling. The gymnastics minute was 5+4+3, but I wasn’t confident I could hold on to that, so I cut back. Possibly could have made it, but this was plenty hard enough. I dropped off the rig between every movement. That bike really blows up your legs. I need to use it more often because it’s a lot different from my Airdyne.

Hopefully I can get a good night of sleep and hit the gym tomorrow because I have a busy Saturday and probably won’t have time for a workout.

Three Centuries

Definitely feeling my shoulders from yesterday’s workout. Went to the 4pm class. Pretty sure it’s colder in the gym than it is outside.

Warm-up

3 Rounds

30s Assault Bike (Easy)
30s Assault Bike (Hard)
10/10 Single Leg/Arm KB Deadlifts (44#)
30s Handstand Hold

Strength

Deadlift

6×45#
6×135
6×185
3×225
3×255
3×285
4x3x305

I put the belt on for 285+ I think. Just feels weird moving the weight. I’m not sure if I’m just scared of what. Still able to keep a neutral grip without any issues. Nice to build up that grip strength at the same time, which I’m sure has some carryover to the gymnastics stuff on the bar.

Conditioning

3 Rounds

1:00 HSPU
1:00 Rest
1:00 cal Row
1:00 Rest
1:00 DU
1:00 Rest

I went 10-10-5, 4×5, and 4×5 on the handstand push-ups. I started off pulling over 1,700 cal/hr on the rower, quickly realized that would be too fast, and backed off to an average of 1,500-1,550 the rest of the way. Ended up with 25 calories each round. My only miss on the rope was after my first two reps, so I ended up with 108, 110, and 111 double unders! It’s been a while since I did a hundred unbroken dubs, so doing it three times felt great. Made for consistent rounds of 158, 155, and 156 to total 469 reps.

Stringing Toes to Bars

Set my alarm to make sure I was up this morning for the 9am class. Feeling good after yesterday’s workout.

Warm-up

2:00 Assault Bike
2 Rounds
- 10 PVC Passes
- 10 PVC Overhead Squats

Weightlifting

5 High Hang High Pulls (45#)
5 Muscle Snatch (45#)
5 Overhead Squats (45#)
5 Snatch Balance (45#)
5 High Pulls (45#)
Squat Snatch
- 5×45#
- 3×95
- 2×115
- 1×135
- 1×145
- 1×155

10:00 EMOM

1 Squat Snatch (155#)

Conditioning

5 Rounds

5 Power Snatches (115#)
15 T2B
60 Double Unders
1:00 Rest

Supposed to be unbroken snatches, so with all of the toes to bars I scaled instead of fighting with 135 pounds. Was able to do 3×5 T2B every round and never died out. My endurance with the movement has improved significantly in the last month. 60-80 reps is no longer an issue in a workout. I even got all of my DU unbroken today! My rounds were 1:40 – 1:50 – 1:48 – 1:56 – 1:46, so I finished at exactly 13:00. That was a good one with all grip and shoulders.

Time for a road trip to Cedar Point!

Hop-Hop

Tuesday night after getting home I was feeling beat already. Shoulders were rocked, legs were smoked, and even my abs were feeling something. Maybe abs are from the T2B yesterday in addition to using them a lot in today’s bar muscle-ups? My shoulders were still rocked yesterday and they didn’t feel great doing some dead hangs today either. Went to the 4pm class.

Warm-up

Bottom Squat Hold
Dead Hang
3:00 Assault Bike (1 Mile)
10/10/10/10 Leg Swings
Stretch

Strength

Back Squat

10×45#
5×115
5×165
5×205
5×225
5×245
5×255
10×185

The program was to work up to a 5RM, but I’m just trying to progress on what I’ve been doing and stay safe. Last squats were 3x5x235 so I wanted to get 245-255 today. Not too much of a struggle and back felt good. I wore my knee sleeves because I wanted them for the burpees.

Conditioning

70 cal Row
600m Run
50 Bar-facing Burpees

Averaged somewhere between 1,200-1,300 cal/hr and got off the rower before 3:30. Tried to run at a steady pace but nothing crazy, knowing I could make time on the burpees. I pulled up my knee sleeves when I got in the gym, but forgot to look at the clock until I was 6 or 7 burpees in, which was at about 7:00. I had been thinking if I could keep the same 3:30 pace on the run I’d be happy with that and seems I was somewhere around 3 minutes.

I added in a little stagger to my jump forward today and that allowed me to turn all the way around during the jump over. During the stretch of reps 20-35 I slowed when my hop-hop turned into step up, hop over, and then turn for probably 8 of those middle reps. I finally told myself to move and get the rest done. Pushed to the end and finished at 10:01.