BikeErg – Page 17 – Nick Momrik's Fitness Logs

And Then a Nap

Didn’t sleep for shit last night, with my shoulder and back making every position uncomfortable. Pretty dead to the world even after 2 coffees this morning, but out in the garage after 10am.

Conditioning

30:00 EMOM

15 Deadlift (95#)
15 Burpees over the Bar
15 DB Floor Press (50#)
20 cal BikeErg
Rest

Eased in with the first round of deadlifts since we hadn’t warmed up much other than the 10×45 I pulled. Then I found energy when I started the burpees and felt pretty good the rest of the way. It wasn’t exactly fun, but my pace was solid, with burpees taking me 33-34 seconds every round.

Arms

3 Sets

12 Seated Hammer Curls (20#)
12 Seated French Press (35#)

Since I went light I did a slower decent with a more explosive lift.

A few minutes after getting in the house I was feeling rough. After my protein shake and logging this, I’m taking a nap!

120 Burpees for “Recovery”

My body felt a little beat up this morning. Out in the garage at 4pm for “active recovery,” but I’m not sure it ended up being that. 🙂

10:00 Row (2,584m)
5:00 EMOM – 12 Burpees
10:00 BikeErg (5,085m)
5:00 EMOM – 12 Burpees

My average pace was 1:56.2/500m on the rower and 1:58/1,000m on the bike. Burpees felt good and my splits were something like 42-40-40-40-38 seconds the first time and 37-35-34-34-33 the second time. Felt really good about that.

I don’t think the first 12 minutes are accurate here.

Scaled Snatches

My body is tight from an hour of shoveling snow yesterday and probably the workout as well. Rolling solo today since Brandi’s knee is not feeling good. Out in the garage around 3:30.

Warm-up

3 Rounds
- 1:00 BikeErg (511-520-532m)
- 30s Dead Hang
- 10 PVC Passes
10 Toe Touches
10 alt DB Hang Snatch (20#)
10 alt DB Hang Snatch (35#)
10 Toe Touches
10 alt DB Hang Snatch (45#)

Glad I tried the 45 because it convinced me to scale back and use 40 in the workout instead of 50. Before even starting the warm-up I smartly decided I was doing snatches from the hang today with the other back movements in there.

Conditioning

20:00 AMRAP

5 Strict Pull-ups
10 Sumo KB Deadlifts (70#)
10 alt DB Hang Snatch (40#)
10 Step-ups (24″)

Kept a very consistent pace through the rounds and was even able to pick up some time over the last 3-4 rounds. Finished 11+23.

Midline

3 Rounds

12 Half Circle Knee Raises
12 alt Single Leg Lifts (L-sit on parallettes)
24 Plank Hops
12 Seated Leg Lifts

Slight modification to an Ibex workout we’ve done before by doing 24 of the hops instead of 30 seconds. Took me 4:40 to finish.

Shoulder Doubled

I thought about doing some BikeErg intervals yesterday, but went with a complete rest day. My right calf is still no good, so limited it what I can do. Workout at 4pm.

Warm-up

2:00 BikeErg (1,053m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats

Legs

3 Sets

10/10 Pistols (band support from bar)
10/10 Single Leg Glute Bridges

The last couple of times I’ve attempted pistols I’ve been hesitant for some reason. Then when I got in to position today my hips kind of felt weird. So I went with the band, which is a lot different than alternating legs!

3 Sets

10/10 Staggered Stance RDL (70#)
10/10 Single Leg Stability Ball Hamstring Curl

Tried something different with the staggered stance.

Conditioning

Warmed up with 10×45#, 6×95, and 4×115 clean and jerks.

8:00 AMRAP

4 C&J (115#)
8 Burpees
16 Air Squats

Got through 6+3 with a steady pace throughout. I was starting the 4th jerk when the time went off. It was my only attempted double through the workout, doing all singles. I really should have tried to do at least doubles. Easing back in to shoulder work though.

Four More Sets in Ten Minutes

Took a full rest day yesterday, even though I slacked in other workouts this week. ut in the garage just after 12 today.

Warm-up

3:00 BikeErg (1,573m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Power Cleans
- 10×45#
- 5×95
- 3×135
- 2×155
- 2×175

Weightlifting

E25S – 10:00

2 Power Cleans (12 @ 185, 12 @ 195)

Shitty!! Two more sets of each weight in the same ten minute time domain, compared to going every 30 seconds like a few weeks ago.

Conditioning

5 Rounds

10 Bar-facing Burpees
20s Rest

Kept a pretty steady pace I think. Took me 3:46. Felt my calf after from the jumping.

True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

3:00 BikeErg (1,495m)
80′ Lateral Monster Walk
80′ Monster Walk

Legs

8 alt Back Rack Reverse Lunges (45#)
4/4 Lateral Step-ups (20″)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 30#)
8 alt Back Rack Reverse Lunges (125#)
6/6 Lateral Step-ups (20″, 45#)
8 alt Back Rack Reverse Lunges (145#)
6/6 Lateral Step-ups (20″, 60#)
8 alt Back Rack Reverse Lunges (165#)
6/6 Lateral Step-ups (20″, 70#)
8 alt Back Rack Reverse Lunges (175#)
6/6 Lateral Step-ups (20″, 70#)
8 alt Back Rack Reverse Lunges (185#)
6/6 Lateral Step-ups (20″, 70#)

Conditioning

50m TrueForm Run
12 Russian KBS (70#)
5 Rounds
- 100m TrueForm Run
- 12 Russian KBS (70#)
50m TrueForm Run
12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
6/6 Lateral Step-ups (20″)
12 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 40#)
10/10 Single Leg Supported RDL (30#)
10 alt Cossack Squats

Legs

4 Sets

12 alt Back Rack Reverse Lunges (155-165-175-185#)
6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

10/10 Single Leg Supported RDL (70# KB)
20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

18/12 cal BikeErg (standing)
30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

Recovery Monday

Out in the garage at 4pm for some active recovery.

10:00 SkiErg (2,260 m)
10:00 TrueForm Run (1.65 km)
10:00 BikeErg (5,152 m)

5×3 More

Later start at 11 this morning so I could work on a project in the basement.

Warm-up

3:00 BikeErg (1,532m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Sets
- 10 Superman
- 12 Bird Dog
Power Cleans
- 10×45#
- 5×95
- 3×135
- 3×155
- 3×175

Weightlifting

E40S – 10:00

3 Power Cleans (10 @ 185, 5 @ 195)

Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!

Conditioning

Partner WOD

4 Rounds (each)
- 15/10 cal SkiErg
- 16 Single DB Box Step Overs (24/20″, 50/35#)
4 Rounds (each)
- 200/150m TrueForm Run
- 24 Russian KBS (53/35#)

With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Lateral Step-ups (20″, 35#)
8 alt Back Rack Reverse Lunges (115#)
4/4 Lateral Step-ups (20″, 50#)
4 Dead Stop Front Squats (75#)

Legs

4 Sets

16 alt Back Rack Reverse Lunges (135-145-155-160#)
8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

4 Dead Stop Front Squats (145-155-165-175#)
16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

3 Strict Pull-ups
6 Burpees
9 DB Goblet Squats (50#)

I did 9 rounds exactly.