Ball Slam – Page 2 – Nick Momrik's Fitness Logs

Need More Curls

My shoulders are feeling the jerks from Sunday. Went to the 4:30 class.

Warm-up

3 Sets

30s Bottom Squat Hold
20 Mountain Climbers
20 Jumping Jacks
20 Pass Thrus
10 Push-ups

Strength – Shoulder Press

10×45#
5×75
5×95
5×120
3×140
5×155 (PR)

In the class 5/3/1 schedule it was a 1+ day. Really happy with the 5 reps since it’s a PR.

Conditioning

15:00 AMRAP

200m Run
10 Deadlifts (185#)
10 Burpees
10 Ball Slams (25#)

Once I get tired I cannot seem to push myself on the runs. All kinds of people running faster than me and then I’d make it back up on the other movements. Didn’t help I had the longest distance from the door. Finished 5 rounds and about 110 meters.

Accessory

5 Sets

8 Barbell Curls
8 Wrist Curls

Holy hell I’m weak. I need to do these more often. Went with kilos for 20-22-25-28-30 and the wrist curls were pretty shit at 25 and above.

300+ Again

Still fucking sore in my shins. Went to the 9am class.

Warm-up

3 Sets
- 10 Reverse Hypers (210#)
10 Burpees
30 Jumping Jacks
4 Sets
- 20s Air Squats
- 10s Bottom Squat Hold
4 Sets
- 20s Back Squats (45#)
- 10s Bottom Squat Hold (45#)
5 Back Squats (135#)
5 Back Squats (185#)

Was worried I’d be dead from the Tabata work, but I went slow and it actually felt good.

Strength

E3M – 5 Sets

5 Back Squat (50-60-70-75-80%)

I went 185-225-265-285-305# based off an estimated 380# max. Haven’t maxed out in 2 years due to back tweaks so it’s all a guess. Been a long time since I’ve had 300 on my back. Felt good to push through that last set. I am liking the knees sleeves.

Gymnastics

10:00 EMOM

10 T2B

Tried to wear my new grips, but they need some break in time, which will be easier on pull-ups. I slide off the bar too fast on toes-to-bars so took them off after the 2nd set because it was even worse with the thicker grip. I did 6 Sets of 5-5 and 4 Sets of 5-3-2. Surprised I didn’t have to do any singles; 100 reps is a lot!

Conditioning

30-20-10

Burpees
Ball Slams (30#)

Wore the knee sleeves to see if they would help protect the bruising I get on my left knee and they worked great! Paced the round of 30s too much. Finished in 6:40. Walked 200m to cool down.

Nice night for running other than the wind on some sides of the track

Aerobic Capacity – Lactate Threshold

3 Sets
- 600m (goal pace – 3:12 or 0:32/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 1 mile PR pace (goal – 0:48)
- 90s Rest
4:00 Rest
3 Sets
- 500m (goal – 2:30 or 0:30/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 400m PR pace (goal – 0:33)
- 90s Rest

Pace was solid but not difficult for the 600s and 500s. Went too fast on the first three 200s so dialed them back after each one. Rude awakening just how fast I had to go on those final runs. My splits:

600m: 3:10-3:06-3:05
200m: 0:41-0:44-0:46
500m: 2:22-2:21-2:20
200m: 0:35-0:34-0:32

Walked 600m before leaving.

Rest Days

Felt exhausted on Tuesday from all the time out in the sun and playing Spikeball/Slammo. Wasn’t sore from Murph at all though. Wednesday walked 18 on the course. So with the 20 minute treadmill run on Friday and Murph on Monday that was only 2 workouts over 6 days. Ready to get back at it today.

At Regionals I had an assessment from Airrosti and the doc there thinks I have bicep tendonitis in that left arm. So now I know what to do to tackle the issue and hopefully get it cleared up soon. The last two days I did 20-30 minutes of mobility work around my left shoulder and arm instead of spending time doing ROMWOD. I’ll probably continue to do that at least during the week when I don’t have as much time. I’ve also started using my TENS unit on the area to try to speed things up.

Went to the 9am class.

Warm-up

Crossover Symmetry Activation
3 Rounds
- 10 PVC passes
- Shoulder internal rotation stretching
- 10 OHS (PVC)

I’ve noticed with some of the new mobility work that I’m missing some internal rotation so this was good to work on.

Accessory

10:00 EMOM

2 Turkish Get-ups (44#)

One rep per arm each round. Easy.

Conditioning

5 Rounds

10 Toes To Bar
10 Power Snatches (75#)
10 Wall Balls (20#, 10′)

Did 2 rounds of T2B unbroken and 2×5 the other rounds. Snatches all unbroken sets. First round was done around 1:26 and finished in 8:09. This is one of the BTWB Fitness Level workouts in the Light category. Nice combination of movements.

60 Reps

Ball Slams (30#)

Unbroken in 2:39. Really wanted to rest around 40 reps, but kept moving. Big arm pump after. Could barely put my shirt on.

Run

Went out in the afternoon for a casual jog. Didn’t care about pace or distance but had a loop in mind I planned to run. Was guessing I was going at a 10-10:30 pace, but never checked my watch until I finished. It was a pleasant surprise to see a 9:48/mile average. Went 2.6 miles in 25:26.

Grinding 20

Went in for the 4:30 class. Did 2 sets of my own warm-up first.

Warm-up

2 Sets
- Tricep Openers (10#)
- 20 Shoulder Taps
Bar Hang/Stretching
3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)
- 20 Mountain Climbers
Romanian Deadlift
- 8×45#
- 8×135#

Unbroken push-ups each round.

Strength

E2M – 5 Sets

8 RDL (165#)

Conditioning

20:00 AMRAP

50 DU
40 Russian KBS (70#)
30 Ball Slams (25#)
20 Burpees
10 Goblet Squats (70#)

Grinder. I did 3 rounds plus the dubs and 4 kettlebell swings. I did the first round of dubs unbroken, then 3-47, and a lot of misses in the next 2 sets. Swings were 24-16 for 2 rounds and then 26-14. Ball slams were 18-12 for 2 rounds and then unbroken in round 3. Tried to keep a slow and steady pace on the burpees. Unbroken on the goblets each time. First round was done in about 5:20, so slowed considerably after that.

Bring It Castro!

Went to the Chiropractor at 5 and then 5:30 class.

Warm-up

400m Run
10 Good Mornings (35# KB)
10/10 Around the head (35# KB)
5 Good Mornings (35# KB)
5/5 Around the head (35# KB)

Strength – Deadlift

5×45#
5×155
5×225
5x5x275

Definitely wasn’t going to approach anything close to a max lift during the Open. This was really easy.

Conditioning

8:00 AMRAP

10 Deadlifts (115#)
10 GHD Sit-ups
20 Double Unders

Only tripped once in the 2nd round after 8 reps. I think I went 7 rounds plus 4 deadlifts. I was planning to stay after class to get in some GHDs, but with this being programmed with sit-ups, it was nice to be able to substitute and kill 2 birds with one stone. This felt really good. I would be pretty happy if Castro repeated 13.2 for this next Open workout (with step-ups allowed again).

Midline & Getting Inverted

4 Sets

15 Ball Slams (30#)
3 Wall Walks

Little challenging with how humid it is with the huge temperature shift to the 60s. It was like someone hosed down the walls. My shoes were even slipping all over on the matting in the gym. Did Crossover Symmetry Iron Scap and got out of there. Rest up and watch the 16.3 announcement tomorrow.

Feeling Good

Surprised how good I feel today. Probably because I haven’t hit that 24 hour mark yet. Usually takes some time for the lunge DOMS to kick in. I was thinking that the overhead barbell hold probably didn’t affect me because I’ve spend so much time in handstands over the last few months with static holds and HSPU.

Warm-up

Jumping Jacks
Shoulder Stretch
Jogging
10 Burpees

Strength

Front Squats – 2s Pause

3×45#
3×115
3×185
3×225
2x3x245
3×255

Conditioning

15:00 AMRAP

50 Double Unders
40 Russian Kettlebell Swings (53#)
30 Russian Twists (35# plate)
20 Ball Slams (25#)
10 Burpees

Comfortable pace as a nice recovery from yesterday. Got through 3 rounds, the dubs, and 14 swings.

Gymnastics Skill

5 Sets

5 Ring Swings

Super Shoulders

Yesterday was a complete waste of a day after the Super Bowl. That’s why I rarely drink more than 1 or 2 beers. Glad it was a scheduled rest day though. Winter is finally back after not having any snow left on the ground for weeks. Out in the garage before 5pm so I wouldn’t have to drive in this crap. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

6×45#
6×75
6×95
6×115
6×125
6×135
6×142.5
6×147.5 (PR)

I didn’t even realize I had a previous 6 rep, but saw the 145 from last January after logging it in BTWB. Glad the ranking was higher than my weak 8 rep from last week.

Conditioning

Came up with these 2 workouts based off what Intuition was doing today with a little adjusting.

6:00 AMRAP

4 HSPU
6 Alternating DB Snatch (50#)
4 Weighted Pistols (30#)

Was able to keep everything unbroken but the handstand push-ups got slow. Finished 5+10.

5 Rounds

10 Ring Swings
10 Ball Slams (30#)
10 Weighted GHD Sit-ups (15#)

Really enjoyed the swings that I subbed in a workout the other day and I need to work on keeping things tight during that swing. Good to practice them in a fatigued state sometimes too. Barely enough height in my garage to swing on my rings. Took me 8:49 to finish. Glad I went with 15# instead of 20# on the GHDs since I haven’t done them in a couple of weeks and don’t normally do them in a metcon.

Inverted

Why not hit the shoulders a little more after all of the rest?

3 Sets

0:45 HS Hold (facing wall)
1:30 Rest

Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

Crossover Symmetry Activation
3×8 Reverse Hypers (210#)
10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

2 @ +AbMat (opposite of deficit)
2 @ 1.5″
2 @ 4″ E30S (4 sets)
2 @ 4″ EMOM (4 sets)
2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

10 Scap Pull-ups
+ Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

1:00 Row
1:00 Ball Slam (20#)
1:00 Power Clean (75#)
1:00 Wall Ball (14#, 10′)
1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

0:30 Handstand Hold (facing wall)
1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.

Tall Reps

Was awake early. Got to the gym a little early.

Warm-up

Crossover Symmetry Activation
Banded Back Mobility
Tabata Burpees (did 4 each round)
2 sets of my Snatch warm-up routine (20kg)
- 5 Muscle Snatch
- 5 Snatch Press
- 5 OHS

Tall Snatch

2x3x40kg
2x3x45
2x3x50

Didn’t want to go heavy with my back still not fully recovered and I should be doing a lot more of these talls all the time. Held the bottom position for extra time on each rep as well as after standing up the last rep.

Conditioning

10:00 AMRAP

6 Power Cleans (135#)
6 Push Press (135#)
12 Ball Slams (25#)

Much harder than I expected, mainly because it was push presses I think; push jerks are a lot less taxing. I did the first 3 rounds unbroken, but then had to drop the bar with 2 push presses left in round 4. Then dropped the bar after 5 cleans and did the 1+6 for the other rounds. Finished with 6 rounds, 6 power cleans and 1 push press. The ball slams were destroying me. Not a very good effort.

Get Upside Down

5 Sets

30s HS Hold
30s Rest

Got up nice and close to the wall and was doing well at pulling one or both feet off.

Did some more mobility work on my back to finish up.

Four & A Quarter

Went to the 5:30 class.

Warm-up

20 PVC Good Mornings
20 Walking Lunges
Bear Crawl
Jump Rope
2×10 GHD Heel Drives

Strength – Deadlift

5×45#
5×155
5×245
5×295
5×335
5×365
5×395
5×425

Hit my goal for the day. That is the highest I have recorded for a set of 5 since using Beyond the Whiteboard. I found a 5×435 in my logs that I did over 2 years ago. It was shortly after I pulled my lifetime max of 515.

Conditioning

5 Rounds

8 Power Cleans (155#)
30 Double Unders
30s Plank

I did two sets of 4 touch-n-go every round on my cleans. Tripped on dubs once in the 3rd round after 18. Did planks on my hands. Finished in 7:40. Felt really good.

Tabatas

8 rounds of Wall Balls (20#)
1:00 Rest
8 Rounds of Ball Slams (30#)

I got 10 wall balls every round. Slacked off on the ball slams because my shoulders were smoked! Did 7 sets of 7 and finished with an 8.