Evil Wheel – Page 3 – Nick Momrik's Fitness Logs

Little Break

Damn time change. So dumb. Went to 10am open gym.

Warm-up

Monster walks (red band)
Steamboats

Put the band around my knees for the monsters walks and it was definitely easier.

Gymnastics

Did some handstand walking for about 10 minutes. After not doing any for a month since my back tweak, I was having a hard time getting comfortable just kicking up.I got one out to 25 feet, but was starting to feel some strain in my back so didn’t do a full 15 minutes of work like usual. I need to just start practicing throughout the week at the gym to gain comfort.

Conditioning

4 Rounds

25 cal Echo Bike
20 Strict HSPU
15 Strict Pull-ups
10 Evil Wheels
4:00 Rest

It was taking me about 1:15-1:20 on the bike and I was able to do 4×5 every round on the handstand push-ups. Pull-ups were all doubles with one triple each round. Had to limit the range of motion to be much shorter than I’d usually go for the evil wheels. My round times were 4:50, 5:16, 5:33, and 5:46.

PT

15/15 Clamshells (4 positions)
15/15 Fire Hydrants
2x 15/15 Single Leg Step Downs (14″)

My left leg (the bad side) is so much weaker on those step downs. I’m feeling a little burnt out from doing the Big 3 every day in addition to all of the PT exercises, so I’m taking a little break for the rest of a the day. I have a session at the PT in the morning.

One Lunge at a Time

Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.

Warm-up

3:00 Echo Bike (30 cals)
2 Sets10/10 Leg Swings
- 10 Toe Touches
8 Pendlay Rows (45#)
10 Bent Over Rear Lateral Raises (5# DBs)
8 Pendlay Rows (75#)
10 Bent Over Rear Lateral Raises (15# DBs)
10 Cossack Squats

Accessory

4 Sets

8 Pendlay Rows (95#)
12 Bent Over Rear Lateral Raises (20# DBs)
10 Goblet Cossack Squats (44#)

Those cossack squats are nasty.

Midline

3 Sets

30s/30s Side Planks
30 Plank Jumps
6 Evil Wheels

Finished in 8:10.

Conditioning

400m Walking Lunge

Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!

Year of the Engine – Endurance

44:00 Run

I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.

Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.

Still a Little Sick?

On Thursday my abs were still a little sore from the previous Sunday or it might have been new DOMS from the 100 T2B on Tuesday. I walked 18 holes on the golf course. My hips felt tight after the round, which could have been from various movements in the Wednesday workout. I started feeling weak and rundown later in the evening and went to bed early. On Friday I felt shitty and took most of the day off from work, so obviously no workouts. Yesterday I seemed to be feeling better, but still a little off. I gave my body another rest day and was in bed at 10pm for the third day in a row. Went to open gym at 10am today, though wasn’t sure how I was feeling yet.

No B.S. Bench Press

10×45#
10×95
5×135
5×165
5×185
5×205
4x5x225
MAX @ 225 (7)

This starts the second cycle of the program, using the week 4 weight as the new base. Crazy that every set was exactly the same as almost exactly 2 years ago to the day on August 12, 2017. Even the max reps set of 7 was the same, which is only 1 rep shy of my best with that weight! Honestly, I did feel really weak from being sick.

Conditioning

6 Rounds

6 Burpee Box Jumps
6 Bar Muscle-ups
6 Burpee Box Jumps
1:1 Rest

Got this one from Sara Sigmundsdottir and the Buttery Bros

With how I was feeling walking around and benching, I wasn’t confident going in to this workout. I haven’t had my heart rate up since Wednesday and I wondered if my muscle-ups would hold for every round. I felt pretty good starting out, but could feel the effects of the burpee box jumps toward the end of the 6 bar muscle-ups when I was losing some hip pop. The first round took 1:30, with each section taking 30 seconds. I didn’t expect that pace to continue, but to my surprise I did it twice more! Then the fatigue started to set in on the burpees and I rested a little before jumping on the bar. My other rounds were 1:59, 1:57, and 1:42; I was able to hammer through the final burpees. Finished at 18:34 and was happy to do every set of bar muscle-ups unbroken. I’d like to try that one again when I’m feeling good. My back was feeling tight as the rounds went by.

Accessory

5 Sets

5 Evil Wheels
7/7 Half Kneeling Bottoms Up KB Press (35#)
5/5 Single Leg Lateral Box Step-ups (30″)

I definitely felt tired after the workout. I used an ab roller for the evil wheels instead of a barbell. Since it was fewer reps I went up to 35# (I’ve always used 26#) on the kettlebell presses and survived.

After relaxing through the day, I got outside for two hours of yard work in the evening. Wanted to do an Engine Builder workout, but I don’t think it would have been smart.

One Left

Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.

Year of the Engine – Polarized

18:00 Airdyne

**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.

I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).

Accessory Warm-up

4 Sets

30s Handstand Hold
20s L-sit
10 Barbell Curls (45-55-65-75#)

Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.

Conditioning

12:00 Time Cap

EMOM – 30 DU
100 Goblet Squats (70#)

This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!

More Accessory

4 Sets

30s Double KB OH Hold (44# KBs)
20 Wood Choppers (30# DB)
10 Pendlay Rows (115#, supinated)
5 Evil Wheels

Those holds are so good for shoulder mobility.

Turn Out

Went out for a huge dinner at the Japanese steakhouse last night. Not sure it counts as a full-on cheat meal because it was pretty much all whole foods, other than the green tea ice cream. It’s an insane amount of food and some of the sauces probably weren’t great.

Warm-up

3:00 Row
5/5 wrist circles
10 elbow punches
5 inch worms
10 clean deadlifts (45#)
20 mountain climbers
5 high hand clean pulls (45#)
5 hang muscle cleans (45#)
10 alt cossack squats
5 power cleans (45#)
10 lateral jumps
5 power cleans (95#)
3 power cleans (115#)

Weightlifting

10:00 EMOM – Power Cleans

3×135#
3×155
3×165
3×175
3×185
5x3x205

Screwed up with going to 165 when I should have gone to 175 so then I’d naturally get to 195. Instead I figured it out right before it was time to start the 5 working sets and had to make the 20 pound jump. Did every set touch-n-go. Tighted up the belt with 165 I think.

Conditioning

30-20-10

Burpees Over the Bar
Power Cleans (135#)

Flew on the burpees to get a really nice lead and was able to catch up during the 20 burpees as well. Went with two sets of five but then bitched out, doing singles for the last 20 and all singles for the set of 20. Thought I might be able to get through 10 unbroken, but at four I knew I wouldn’t make it so did 2×5. Finished in 9:10.

So many cleans today! Oh, I wore a glove on my right hand to protect where the blister was yesterday. I prefer to keep the skin on it as long as possible because it helps with healing.

Midline

3 Sets

10 Evil Wheels

These are really easy now at my lighter weight. Maybe I’ll start adding a pause at extension; I’ve done that before and it definitely ups the difficulty.

Skill

Asked Molly for some tips and she gave me a few things to work on. Turning my hands out made a huge difference and I was consistently able to go five feet on the open floor. I tried doing some one arm holding on the wall but it’s really hard for me to lift one arm up and then hold unless I’m doing shoulder taps.

My wrists and forearms started to burn from all the attempts, which was more volume than I’ve been doing. I was just so excited to finally be getting five feet at a time.

Sandbag It

My hamstrings were getting sore yesterday too. My quads, hammies, and glutes are all still sore today.

Warm-up

2 Rounds
- 40 Jumping Jacks
- 10 Deadlifts (45#)
- 30 Mountain Climbers
- 16 Elbow Punches
- 20 Alt. V-ups
- 10 Back Squats (45#)
7 Hang Muscle Clean (45#)
7 Hang Power Clean (45#)
5 Hang Power Clean
5 Back Racks (45#)
E90S
- 8 Hang Power Cleans + 8 Back Squats (65#)
- 6 Hang Power Cleans + 6 Back Squats (95#)
- 4 Hang Power Cleans + 4 Back Squats (125#)
- 3 Hang Power Cleans + 3 Back Squats (155#)
- 3 Hang Power Cleans + 3 Back Squats (175#)

Quickly decided I didn’t want to try 155# for the workout.

Conditioning

15:00 AMRAP

1:00 Run around gym
10 Hang Power Cleans (135#)
10 Back Squats (135#)

Since we’re obviously not running outside we did a minute run around in the gym instead of 200 meters. Generally I don’t like when a cardio movement is subbed in as a timed piece, because there is no real incentive (other than improving your running) to run faster because a minute will always take a minute. I’m really good at sandbagging runs. 🙂 I’d rather work on my endurance with the barbell anyway since the Open has never had any type of running.

I did eight hang power cleans, dropped it, did the other two and transferred it to my back for all ten squats. Wore my belt the entire time, so was tightening and loosening it. Got through 6 rounds, the run, and the cleans.

Midline & Skill

5 Sets

6 Evil Wheels
HS Walk Practice

Got some good tips from another member. My hands are too wide, probably from being used to wider stance for HSPU. Need to keep practicing with the Open coming up.

Under Press-ure

Rest day yesterday, but I spent about 10 hours in my workshop. Carb loaded for today’s workout by eating sweet potato pie for breakfast.

Conditioning

5 Rounds

10 Bar-facing Burpees
10 Thrusters (95#)
1:00 Rest

Went out hot on that first round of burpees. Was really close to failing on the last thrusters of the last two rounds. My round times were 0:57, 1:08, 1:12, 1:15, and 1:17 to finish at 9:49.

I think I got the idea for this from a partner workout I saw on the TeamRICHEY channel.

Strength & Midline

5 Sets

5 Shoulder Press
5 Strict Chin-ups
10 Evil Wheels

My shoulders were fried! Went 95-105-105-110-115 and didn’t have much more.

Did a little bit of handstand walk practice, but I was toast.

Chippin’ Away

My legs were extremely fatigued Friday night and until about 10pm yesterday. Felt like I ran 10 miles. Or that’s what I imagine it would feel like. Rested yesterday, but went on a little road trip, which was a tiring day in its own way.

Warm-up

Bottom Squat Hold
Ring Hang & Stretch
10 Deadlifts (45#)
6 Pendlay Rows (95#)

Accessory

4 Rounds

6 Pendlay Rows (135#)
6 Evil Wheels
6/6 Bottoms Up KB Presses (26#)

Might be time to try the presses with 35#.

Conditioning

Warmed up snatches with 5×45, 5×65, and 3×95.

15 Power Snatches (115#)
55 Double Unders
25 C2B Pull-ups
55 Double Unders
35 Hand Release Push-ups
55 Double Unders
45 Wall Ball Sit-ups (30#)
55 Double Unders
35 Hand Release Push-ups
55 Double Unders
25 C2B Pull-ups
55 Double Unders
15 Power Snatches (115#)

Realized it had been a long time since I’d done a chipper, so I came up with this one. My only miss on the rope was 2 reps in after the first round of C2B. Snatches were all quick singles, chest to bar pull-ups were 5×5, push-ups were 7×5, and sit-ups were 3×15. The sit-ups with that heavier medicine ball were the hardest part of the workout. Excited I was able to do all sets of 5 for the C2B, though I maybe could have gone a lot faster in the workout without as much rest between the sets. Finished in 18:57. I really liked that one.

I did a little bit of handstand walk practice, but was tired.

Almost Met Pukie

Friday night my hamstrings started to get sorer. Maybe I’m using them more when I squat now after so much time off from heavy lifting, where I was really quad dominant before. Maybe some is from the step overs though?

Yesterday was a long and exhausting day playing in a scramble where the temp never got above 50°. Went to open gym for noon today.

Conditioning

24:00 EMOM (alt)

10 Thrusters (95/65#)
50 Double Unders
6 Burpee Box Jump Overs (24/20″)
12 T2B

After flying through my first set of the burpee box jump overs I thought about increasing to eight reps. I figured things would get rough and decided not too. Boy was I glad I made that call! In round four I started questioning why I had to make this a six rounder instead of five. I was cruising along pretty good but the thrusters were getting slower and slower and I was missing one or two double unders every round. My toes to bars were holding well with 6-6. Then in the 5th round I had to do 6-3-1-1-1, which really cut down on rest going into the thrusters. I was hurting at that point, but wasn’t putting the bar down. My final set of the burpee box jump overs had to be almost twice as slow as my other rounds. I had been doing so well at jumping up off the ground and rebounding right into the box jump until that point where I resorted to doing everything I could to finish. I had to do 3-3-2-1-1-1-1 to finish out the T2B. I thought I was going to puke and it took me a long time to recover. Worst workout I’ve created in a very long time!

Accessary

4 Sets

6 Pendlay Rows (125#, supinated grip)
7 Good Mornings (45#)
8 Evil Wheels

Tried doing good mornings with the same weight, but my back was really tight.

Tiger!

Today is all about Tiger Woods, but went to open gym at noon.

Active Life – Bulletproof Shoulders 15

3 Rounds

5 Yoga Push-ups
10 Cuban Presses (PVC)

3 Sets (each arm)

75m Single Arm OH Carry (53# KB)
1:00 Rest

Conditioning

2 Rounds

25 MB Cleans (20#)
15 Ball-facing Burpees

Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.

Accessory

4 Sets

5 Pendlay Rows (135#)
6/6 Single Leg Deadlifts (135#)
7 Evil Wheels
8/8 Wood Choppers (40# DB)

This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.