Echo Bike – Page 4 – Nick Momrik's Fitness Logs

Climbing Cleans & Bench

I woke up with my right feeling like it’s out of place or I need to crack the joint. Haven’t been able to relieve it all day though. My lats seem to be sore again! Went to the 4pm class.

Warm-up

40 cal Row
2 Rounds
- 10 PVC Passes
- 10 HR Push-ups
- 10 Air Squats
- 10 Ring Rows
Power Clean
- 6×45
- 3×95
- 3×135
- 3×165
Bench Press
- 6×45
- 6×135
- 3×165

Conditioning

5 Rounds

3 Power Cleans (climbing)
3 Bench Press (climbing)
20 cal Echo Bike
2:00 Rest

I used 185-195-205-215-225 on the cleans and 185-195-215-225-240 on the bench. Went out too hard on the bike and paid for it. My round times were 1:06, 1:21, 1:51, 1:59, and 1:26 to finish at 15:43 on the clock. I ran out of time changing weights before round 3 so didn’t get my belt on, so then I just kept it on the rest of the way. Both lifts felt good and I did all touch-n-go cleans.

Midline

10:00 EMOM (alt)

T2B
Russian Twists (30# DB)

Tried to work for 40-45 seconds and wore my grips. I went 10-7, 7-5-3, 5-5-3, 5-3-3-2, and 5-3-3-3 on the toes to bars and really fought not to do any singles. I am not a fan of using a dumbbell for the twists because I can’t find a good way to hold it. I did 50, 44, 40, 40, and 44 and those got a lot harder than I expected.

Accessory Sunday

My upper back and shoulders are really sore. It’s tough putting on a jacket. Went to check out the new location for the gym this morning and then in for 10am open gym.

Warm-up

30 cal Echo Bike
PVC Passes
HS Hold
HS Walking

Gymnastics Strength

5 Rounds

15s Strict HSPU
45s Rest
15s Hand Release Push-ups
45s Rest

I had planned on strict ring dips, but when I tried a few out, they were rough after those Friday muscle-ups. I don’t really need to be rubbing on the straps either because my arms are pretty raw and scabbing up. So I subbed in the HR push-ups. My handstand push-ups were even a struggle, getting 11-9-7-6-6. I did 12-11-11-10-11 on the hand releases.

Accessory

4 Sets

12 Banded KBS (35-35-44-44, red)
8/8 Lateral Step-ups (30”)

4 Sets

8 Barbell Curls (70#)
8 DB Skull Crushers (35#)

Midline

Side Plank

3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
1:00 Rest
2 x 20 seconds w/ 10 second rests
1:00 Rest
1 x 20 seconds w/ 10 second rests

2 Sets

10 Pallof Presses + 10 Rotations (per side)

3 Sets

20s RKC Plank
1:00 Rest

Did a little more handstand walking practice and I just wasn’t getting that forward lean going enough. Need to start working on it once a week.

No metcon today, which was nice. I definitely need a rest day tomorrow.

Try Hanging On

I didn’t sleep very well last night. My hands and pretty smoked and can already feel tightness in my upper back. Miss doing partner workouts so I went in at 9am.

Warm-up

Plank Cuban Shuffle
45# Snatches, C&J, Thrusters
95# Snatches, C&J

Partner Workout

2 Rounds
- 400m Row
- 25 Power C&J (135#)
2 Rounds
- 50 cal Assault Bike
- 25 Thrusters (135#)
2 Rounds
- 50 cal Row
- 25 Power Snatches (135#)

I worked with Tom, who scaled his weights a bit. We also had a 3rd guy, but he worked at the same time as me. We split the row at 200m down the middle, calories 15-10, and barbell in fives everywhere. With doing fives it meant I did 15 reps in the first round and 10 in the second. I think I did one set of singles somewhere on the C&J and then started with singles on the snatches before hanging on unbroken the rest of the way. Good challenge with my grip feeling like it was. We finished at 27:35. I thought the thrusters would feel the worst, but they ended up feeling really good. Snatches got tough at the end.

Seventy Seven

No issues with my back after yesterday. 👍 Went in at 3pm for muscle-up work with Molly.

Warm-up

50 cal Echo Bike
Bottom Squat Hold
Ring Swings

Gymnastics

Muscle-ups

6×3
6×4

**Rest as needed

Felt good and I easily hit every set.

Gymnastics Conditioning

20:00 EMOM (alt)

10 cal Echo Bike
3 MU
8 Burpees
4 MU

I’m not calling this conditioning because the bike and burpees weren’t at a fast pace. It was all about getting the muscle-ups done. 77 muscle-ups in a day is a huge number for me, so happy that I was able to hit all of my sets unbroken. I did have to start focusing more on my kip and a strong pull though. My 1st rep catches got iffy on several of these too. My grip is blown and I’m going to have some nice burns on my arms from the ring straps.

Accessory

4 Sets

8 Strict Ring Pull-ups
8/8 Kroc Row (60# DB)
90s Rest

This might have been the worst part because my hands were hurting so much and I had no pull left.

Power It

Body is still feeling pretty good. Went to the 4pm class.

Warm-up

2:00 Echo Bike (30 cal)
2 Rounds
- 10 PVC Passes
- 5 Kip Swings
- 5 Ring Rows
- 10 Good Mornings (45#)
Power Snatch
- 5×45#
- 5×75
- 3×95
- 3×115

Gymnastics + Weightlifting

15:00 EMOM

7 T2B
1 Power Snatch

Easily did the toes to bars unbroken every round, wearing grips. Started the snatch at 135#, added five pounds every round, never missed, and finished at 205. From the first rep I was working on landing the catch in a lower position so I’d be more comfortable dropping under the heavier weights. Seemed to help some. I’ve only ever powered more than 195 once and it was in a competition in 2015. Sure feels good to rip some weight!

Conditioning

3 Rounds

15 cal Echo Bike
15 cal Row
50 DU
15 Deadlifts (185#)

Missed twice in the first set of dubs and then did 30-20 on purpose the next two rounds for a quick breather before deadlifts. I did 3×5, 8-7, and 3×5 for the deadlifts with no belt and they felt pretty good after all of those snatches. Finished in 11:26. Not the greatest setup for speed with the bikes and rowers all the way in the other room and having to reset the height on the seat every round and adjust the rower feet each time I’d get on.

Bigger T2B Sets

I got over 9 hours of sleep last night, but not enough of the correct type due to having a few beers to end my holiday vacation.

Warm-up

2:00 Row (550m)
2 Rounds
- World’s Greatest Stretch
- 10 Air Squats
- 10 PVC Passes

Strength

Back Squat

10×45#
6×115
3×165
2×205
2×235
2×255
20×185

It’s going to be Super Squats Monday for the month. I have to be smart about it though. I haven’t had 255 on my back since last December, but it felt pretty good. Figured I’d start pretty conservative for the 20 reps, but even that wasn’t easy. Far cry from my best of 20×285!

Conditioning

15:00 EMOM (alt)

5 Front Squats (165#, from ground)
15 cal Echo Bike
15 T2B

I wore a belt and grips the entire time. I went 8-7 on every round of toes to bars, which is a big win. The bike got real nasty, but I got the 15 calories one each time.

Settle In

Went to the 9am class.

Warm-up

3 Sets

15 Reverse Hypers (50#)
5 Scap Pull-ups

4 Rounds

10 Jumping Jacks
World’s Greatest stretch
6 Lunges
6 Air Squats
10 PVC Passes
10 PVC Good Mornings

Strength

8/8 Back Rack Reverse Lunge
8/8 Single Leg KB RDL
2:00 Rest

I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.

Conditioning

10 Rounds

10 Front Squats (75#)
8 T2B

I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!

Stayed after class for this little gem.

45:00 EMOM (alt)

40s cal Echo Bike
40s Cal Row
30s Target Burpees

That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.

When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.

Easier Round Two

Still pretty sore from early in the week. Went to the 4pm class.

Warm-up

2:00 Echo Bike (22 cals)
2 Rounds
- 10 Air Squats
- 10 H2H KBS (44#)
- 5 DB Shoulder Press (35-40#)

Conditioning

2 Rounds

2:00 Plank (on hands)
1:00 Rest
2:00 AMRAP – DB Thrusters (50#)
1:00 Rest
2:00 AMRAP – Double Unders
1:00 Rest
2:00 AMRAP – Devil Presses (50#)
1:00 Rest
2:00 AMRAP – cal Echo Bike
1:00 Rest
2:00 AMRAP – cal Row
3:00 Rest

I easily did the plank unbroken both rounds. Then 5-5-5-7 (22) for both rounds of thrusters and the second time through them was actually easier being warmed up. The first time through dubs I did sets of 30 reps at a time, getting 150 and the second time I just went until I missed, getting 172. The devil presses were at a controlled pace with an extra breath at the bottom of the burpee, getting 12 both rounds. I did 32-28 on the bike and 45-48 on the rower.

2019-11-21-wod

It’s kind of nice only doing one session right now. I need to start the back isolation stability stuff soon.

Max Chins

Last night my legs were really tired from the squats. Woke up with my upper body being sore again. Out in the garage before lunch.

Year of the Engine – Time Trial

20:00 Airdyne

Started fast for a minute, settled in to 80 RPM, and picked up the pace over the last four minutes. I could average a quicker pace through this whole thing next time. Did 685 cals and 12.99 km, which is 0.05 km better than last month.

Went to the gym at 4pm

Warm-up

2:00 Echo Bike (25 cals)
3 Rounds
- 10 PVC Passes
- 10 Good Mornings (45#)
- 5 Ring Rows
- 10 Air Squats

Strength

5 Sets

MAX Strict Chin-ups
10 DB Bench Press (60#)
2:00 Rest

Was planning to do this work before or after class to keep the gains going until I can bench again next week. Decided to do it in place of the 3RM snatch that was programmed. Again, not risking getting hurt before I leave for the wedding in the morning. I got 16-10-8-8-8 for the chin-ups.

Conditioning

60 cal Row
30 T2B
20 Wall Balls (20#, 10′)
10 Deadlifts (185#)
5 Muscle-ups
10 Deadlifts
20 Wall Balls
30 T2B
60 cal Row

I did 10×45# and 5×135# deadlift to warm-up. The workout was 40 calories on the bike, but I did enough of that today, so subbed in the 60 calorie rows. I scaled the deadlifts back from 225# to be cautious. First T2B were done in 3×10, wall balls were 2×10 both times because I was weak sauce after all of those squats yesterday and I needed some air. I did 2×5 on both sets of deadlifts, unbroken muscles, and 6×5 on the second 30 T2B. Finished in 16:16, I think, but it may have been in the 16:40s.

My Upper Body is Smoked

Another shitty night of sleep even getting to bed by 11. My entire upper body is sore and tired. So let’s hit it some more! Went to open gym at 10am.

Warm-up

3:00 Echo Bike (34 cals)
8 Reverse Grip Bench Press (45#)
8 Skull Crushers (45#)
8 Reverse Grip Bench Press (115#)
8 Skull Crushers (55#)

Accessory

5 Sets

8 Reverse Grip Bench Press (160#)
8 Skull Crushers (75#)

Why 160 pounds? Well, as I was putting the bar away I realized the left side had a 35-15-10 pound plates instead of 35-10-10. I never even felt the difference when doing my reps! Too bad it wasn’t on my right side, which tends to be the weaker one when I start struggling with a bench press rep.

Conditioning

80 T2B
Every break – 4 Burpee Box Get Overs (48/40″)

It’s good to get out of your comfort zone with something that forces big sets every now and again. I decided to try a rep scheme that scared me. The plan was 18+16+14+12+10+10 and I felt good in that first set, even thinking about going for 20 plus. Good thing I decided against it because every set after that was a struggle and I had to rest after the BBGOs. Made it through my plan though and it took 9:14.

Midline

40-30-20

Russian Twists (45# plate)
Side Plank (seconds each side)

Took me 4:50.

For The Girls

3 Sets

Dumbbell Curl 21s (30#)

A lot of cheater reps! My upper body is so blown up from the last three days.

I’m not doing a Year of the Engine workout again. My body needs a break.