Curl – Page 3 – Nick Momrik's Fitness Logs

Lift Like A Woman

Yesterday I walked 18 holes of golf for the first time this year. The app I use to track my game said it was about 6.25 miles. My back likes to act up sometimes on the course, probably from all of the twisting and how hard I swing. I did a ROMWOD before heading to bed.

This morning I was planning to do some light snatches every 30 seconds to get in reps. Then they announced a couple of Regional workouts and the snatch ladder looked fun, but at the women’s weights!

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (210#)
Snatch
- 3×45#
- 3×95#
- 3×115#

Weightlifting Conditioning

2016 Regional Event #1 (women’s weights)

Squat Snatch

10×135# by 2:00
8×145# by 4:00
6×155# by 6:00
4×165# by 8:00
2×175# by 11:00

With the one miss at 165# it took me 9:11. I was taking my sweet ole time changing the weights because I needed the breather. I had about 30 seconds to spare after the first 3 weights, but the miss set me back on the 4th. I was happy to finish and make all of the time splits. Can’t wait to see a bunch of fit women destroy this!

Here is Rich doing the workout in 6:09. Looks so easy.

Needless to say, I skipped the class warm-up and tried to catch my breath.

Strength

E2M – 6 Sets

9 RDL (185#)
8 GHD Sit-ups (20#)

Was feeling tired from the snatches, so I only did 8 reps on the GHD. Warmed up with 9×45# and 6×135# I think. I’m getting low on the RDLs right away now with my hamstring flexibility improvements. Maybe need to start standing on plate.

Gymnastics

8:00 EMOM

7 Ring Rows (feet elevated)

Conditioining

2 Mile Run

Knew it wasn’t going to be anywhere near my PR time, but I felt much better than I have during the slow 3 mile runs I’ve been doing. I wouldn’t call it anything near a 100% effort either. Took me 17:07 with mile splits of 8:43 & 8:24. My average heart rate was 156 compared to sub-130 on my slow runs. Just gotta keep running and it’ll improve.

I’ll do some ROMWOD tonight.

Sunday Extra

Still seemed a little sore this morning but didn’t feel it by the time I got to the gym and was moving around.

Warm-up

Crossover Symmetry Activation
3:00 Jump Rope
3 Sets
- 5 ATYs (5#)
- 10/10 Monster Walks (small red band)

Midline

8 Rounds

20s Hollow Hold
10s Rest
20s HS Hold
10s Rest

I expected this to get tough, but it was really no issue. My hands were up really close to the wall and felt like I was barely using the wall for any support.

Strength

Warmed up with 6 reps of each using 45# and then 95#.

5 Sets – Every 2:30

6 Pendlay Rows (135#)
6 Good Mornings (135#)

I was supposed to go with a supinated grip this week but once I got into my warm-up sets I completely forgot. Whoops!

Worked up the hang power cleans with:

3×135#
3×155#
3×175#
3×195#

Conditioning

6 Rounds – E3M

3 Heavy Hang Power Clean (205#)
100m Row Sprint
* Rest additional 4:00 b/t sets 3-4

Based off some OPEX stuff again. Wore my belt for these and loosened or threw it off while moving to the rower. In the second set I tried going too fast and didn’t get the bar high enough so had to bail. After that I took an extra second to reset between reps and do the hang closer to my knees instead of such a high hang. Didn’t have intervals set on the rowing monitor, but the rows were taking me about 16-17 seconds.

First day golfing with the guys tomorrow so had to restructure my week. Didn’t want to miss pressing strength so added in a PM session. Did a ROMWOD after lunch.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
9 Shoulder Press (45#, 75#)
6/6 OH Weighted Reverse Lunges (45#, 75#)

Strength

E3M – 6 Sets

9 Shoulder Press (95#)
6/6 Overhead Reverse Lunges (95#)

Haven’t felt any discomfort in my wrists with this combo and it’s now been 3 or 4 weeks. Press reps will keep increasing for a few weeks, but should still be ok. Imagine all of this overhead time should help with jerk stability too.

Murph Prep

E30S – 10 Sets
- 8 Air Squats (40# vest)
E30S – 10 Sets
- 4 Push-ups (40# vest)

Set the clock for continuous intervals, so no extra rest going from the squats to the push-ups. Had no idea how this would go, so was a bit conservative with the rep counts.

Some Sore

My legs are sore in many places, but nothing deep or painful anywhere. More annoying than anything.

2 Sets

5s of StrongFit Tricep Openers (8#)
5s of StrongFit Bicep Openers (8#)

The eight pound dumbbells feel much better than the tens I use at the gym, because I think fives would be too light for me. I could go heavier but I think I’d lose some control and it’s about the quality of the positions.

Ran a similar route to Wednesday, just in the opposite direction. Went 2.88 miles in 32:32 and the Garmin data is nearly identical. Heart rate steadily rose over the run and averaged the same 127. Cadence started out in a decent area, but dropped off as I got tired. Going to try and get in 2 runs per week like this on my recovery days and hopefully I’ll feel a lot better by the time Murph is here.

I’ll get in ROMWOD later today. I’ve been doing it daily for over 2 weeks now and really enjoying it. I’ve liked some of the other yoga routines I’ve done in the past but they were always too much of a workout. With this yin style of yoga I feel more relaxed and the long deep poses feel like they are actually making changes.

Parter Chipper with Birthday Bryan

Did a ROMWOD in the middle of the day. Went in early to snatch and finished up, so skipped the warm-up but did the rest of the 5:30 class.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep Openers (10#)
- 5s of StrongFit Bicep Openers (10#)
- 15 Reverse Hyper (210#)

Weightlifting

Snatch (all full squat)

3x20kg
3x40kg
3x50kg
2x60kg
2x65kg
2x70kg
15:00 EMOM
- 1x75kg

I missed twice in round 3 and didn’t try a 3rd, then missed once in the final round but got back on it for a make.

Strength

E3M – 6 Sets

8 Back Squats (185#)
8/8 Kroc Rows (53#)

Didn’t even do any warm-up reps since I had done all of the squatting with the snatches. I work up a hell of a sweat with this combo, even in round 2 already. Must be from that bent over position being harder to breath. I really am taking my time with the rows, resetting every rep and not doing any kind of bouncing. Tried to focus on engaging my hamstrings and glutes in the squats too, which felt different, but good. Might as well work on this with the light weights for the next few weeks.

Conditioning

Partner with Bryan

100 cal Row
90 Wall Balls (20#, 10′)
20 Curtis P (135#)
80 cal Row
60 Wall Balls (20#, 10′)
16 Curtis P (135#)

Took us 20:12. We evenly split everything with 25-25 cal, 25-20 wall balls, singles, 20-20 cal, 30 wb, and singles. Those Curtis Ps took forever. Don’t remember the last time I did a set of 30 wall balls. I thought I was in trouble when I got to rep 14. Need to push through like that more often.

Baby It

Yesterday I started doing all kinds of hip impingement corrective exercises and banded distractions. Seems to be helping. Hamstrings and quads are still pretty damn sore, so I’m hoping it’s just something minor causing the hip pain. One more day in the garage so I don’t aggravate the hip.

Warm-up

3:00 Ski Erg (645m)
Crossover Symmetry Activation
Bench Press
- 5×45#
- 5×95
- 5×135

Strength & Accessory

E3M – 5 Sets

10 Bench Press (165#)
10/10 Curls (alternating, 20# DB)

Wouldn’t have wanted to go any heavier on the bench.

E3M – 5 Sets

10 Romanian Deadlift (135#)
10 Pullovers (50# DB)

Can go heavier on the RDLs.

Conditioning – Ski Erg

4x
- 20s Sprint
- 2:40 Rest
5:00 Active Rest (after the last 2:40)
4x
- 20s Sprint
- 2:40 Rest

I got this Anaerobic Alactic Endurance workout from an OPEX template. Took me a few rounds to find a rhythm on the Skier, especially trying to get the pace up as fast as possible. In the first 4 rounds I thought it was too easy, but by the last two it was starting to get harder to hold pace and take longer to recover. I walked around the garage during the active rest period. My meters were 107-111-114-114 and 115-116-115-114. Briefly got down to 1:20/500m a couple of times.

Finished up with Crossover Symmetry Iron Scap.

Take Me Back

Back in Michigan. Weather here is cold and shitty! Out in the garage around 1:30.

Warm-up

5:00 Air Dyne (1.45 miles)
Crossover Symmetry Activation
2 Sets
- StrongFit Tricep Openers (8# DBs)
- 15 GHD Heel Drives

Weightlifting

Squat Snatch
- 5×45#
- 5×95
- 3×115
- 3×135
15:00 EMOM
- 1 Squat Snatch (155#) + 1 OHS

Missed first attempt 4 (?) times but grabbed the bar right away and made every 2nd attempt. I think all of them were that slow motion loss where it was just a touch forward and I couldn’t quite pull it back in. I actually planned to use 165# but was feeling slow so I scaled it back and still wasn’t very good. I really worked up a sweat though.

I did something a little different today. Since there is a slight slope in the garage, I turned and faced the opposite direction every set. I have always faced out to the middle of the garage with the snatch and C&J. Don’t want to create any imbalances.

Strength

E3M – 5 Sets

10 Back Squat (185#)
10/10 Curls (alternating, 15# DBs)

Finished up with Crossover Symmetry Recovery, which I haven’t done in a long time. I tend to use the Iron Scap or Plyo protocols after workouts most of the time. I did the first 2 sets facing towards the rack like I normally do with squats and the last 3 squats facing out to the middle of the garage.

Rotation of Five

Pretty sore around my scaps and tight in the back of my legs. Garage time at noon. Warmed up with Crossover Symmetry Activation.

30:00 EMOM (alt)

8 Back Squats (135#)
30s Hollow Hold
10 cal Ski Erg
10 Box Jumps (24″)
20 DB Curls (15#)

Worked up a little sweat and got the heart rate up with the ski erg and box jumps being back-to-back. Did Crossover Symmetry Plyo and was in and out in less than an hour.

Shoulder Scraping

graston-shoulder Had my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.

Went to the gym right after for the 5:30 class.

Warm-up

2 Sets

10 Wrist Curls (45#)
10 Bicep Curls (45#)
10 Shoulder Press (45#)
10 Front Squats (45#)
10 Thrusters (45#)

Strength – Deficit Deadlifts (4″)

Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.

5×155#
5×225
5×275
4x5x305

Much different stimulus and have to pay more attention to positioning going so deep down.

Conditioning

6:00 AMRAP

5 Thrusters (95#)
5 Toes to Bars

Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.

8 Rounds (Tabata)

20s Burpees
10s Rest

Was still out of breath so stuck to 6 every round.

Skill – Double Unders

Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.

Finished up with Crossover Symmetry Plyo to try and help the shoulder.

Ten By Tens

Last night my tight back started to turn into a back tweak. Grrr! I could barely get out of bed this morning. So much for doing Open workout 13.2 like I’ve been trying to plan and looked forward to. I even got to the gym about 30 minutes early to do some mobility and see if I could loosen things up enough to be able to do the deadlifts and box jumps.

Warm-up

3 Rounds

10s Bar Hang
5/5 Bar Taps (tight/dynamic)
10 Heel Drives
20s HS Hold
30 DU

The dubs were not fun so I knew right there I should not attempt the workout. So I jumped in with Bryan on some bench while everyone did the metcon. I also did some mobility stuff I’ve found for relieving low back pain.

Strength & Accessory

Bench Press

10×45#
10×95
10x10x155

Barbell Curl

8x10x45#

The curls were alternated with the sets of bench.

Midline

5 Rounds

20s L-hang
20s Rest
20s HS Hold
20s Rest

Skill / Midline

3 Rounds

1:00 Shotguns
1:00 Rest
1:00 Pistols
1:00 Rest
1:00 Step-ups (20″)
1:00 Rest

I didn’t think I’d be able to do the pistols because they usually put a lot of stress on my back, but they were fine. Subbed in step-ups instead of the double unders I had programmed. I did 37-39-37 shotguns, 20-22-20 pistols, and 22-24-25 step-ups.

Wanted to get my heart rate up a little so I stayed after.

Conditioning

10 Rounds

200′ Shuttle (4×50′)
10 Shoulder Press (65#)

Oh boy, my shoulders and chest are going to be feeling it after these and the bench press sets. I did the first 5 sets unbroken, then broke up the sets in half until grinding out the final set. Took me 9:24 to finish.

Did a little more mobility work before heading home.

Practice to the Death

Bryan and I wanted to test out a couple of the workouts that we have to do next Saturday in a local partner competition.

Warm-up

2×10 Reverse Hyper (210#)
Bottom Squat Hold
Shoulder Stretching
PVC Pass-thrus

GLBRT Workout #1

10:00 AMRAP

10 Pull-Ups
20 Wall Balls (20#, 10′)
30 Double Unders

Went well. We got 8+24 by alternating every movement. Basically it’s just a wall ball workout. Didn’t realize this was changed to an 8 minute AMRAP, so will be even easier.

GLBRT Workout #3

21-15-9 (1 person on each movement)
- OHS (95#)
- Box Jumps (24″)
45 Toes to Bar (1 person working)
9-15-21 (1 person on each movement)
- Thrusters (95#)
- Burpees

The 21-15-9 was easy. Not a problem with toes to bar. Set of 9… okay. Then the sets of 15 and 21 = DEATH!! It got nasty in an instant. Took us 7:07.

Accessory

5 Sets

5 GHR (orange band)
20 Alternating DB Curls (30#)

I probably could have gotten without the band looped around my shoulders, but I didn’t want to be struggling so much I did the movement incorrectly.