Kroc Row – Page 4 – Nick Momrik's Fitness Logs

Running on Fumes

I was exhausted when I hit the pillow at 10:30 last night, but was wide awake at 3:30am and couldn’t get back to sleep. Decided I wouldn’t nap today, hoping it will lead to a proper night of sleep. It’s a really windy day so not great for exploring the city when sand keeps getting in your eyes. Went to the fitness center at 11am.

5 Sets

8 Lat Pull Downs (60-60-65-70-75 kg)
8/8 Kroc Rows (65# DB)

I used a pull-up grip width for the lat pull downs, hoping to work the same pulling muscles in a different way.

10:00 EMOM (alt)

8 Incline DB Fly (25-25-30-35-45#)
8 DB Bench Press (65#)

Really had no clue what to use for the fly and obviously started too conservative. The bench presses were challenging though.

10:00 EMOM (alt)

16 Weighted Lunges (30# DBs)
20 Plank Jumps

This got me breathing a lot harder than I expected.

10 Sets

12s RKC Plank
20s Rest

If you do these right you really start cramping and almost feel like you’re going to puke.

10:00 Stationary Bike

Got 225 calories and 6.7 km.

Was in there just over an hour. Was feeling pretty exhausted as I went through this work, especially when I got to the lunges and plank jumps.

Another Calf Strain

I took another nap yesterday and got a lot of sleep last night. Still popping drugs to keep this cold under control. My holiday break is over, so it’s back to work today. Out in the garage at noon.

Warm-up

5:00 Airdyne

Did 109 calories and 2.63 km.

Planned on doing 18.1, but my back is way too tight for those movements and didn’t feel like I had the energy for a solid effort.

Conditioning

Flight Simulator

5-10…45-50-45…10-5 Unbroken Double Unders

Didn’t miss until 49/50 (before the clock was even at 4:00) and then it was a fucking shitshow!! My right calf strained (like it did over the summer) at 10:30 on the clock trying to get through 20 so that was the end of my workout. My PR is 9:30, so that tells you how bad I did coming back down from 50. Estimated that I did 580 dubs (which is probably low), so I logged it as an AMRAP in BTWB.

Accessory

5 Sets

10/10 DB Hammer Curls (alternating, 25#)
8/8 Kroc Rows (70#)
1:30 Rest

I focused on not shrugging my shoulders up for the curls. With the rows I focused on keeping my shoulder blades down and back.

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
1:00 Rest
1 x 20 seconds

Was able to do these on a elbow by using two layers of soft thick mats.

The gym finally opens back up tomorrow with limited functionality, but I might make it a rest day.

Here We Go Again

My back was a little tight from yesterday’s workout. I went over and helped clean up at the new gym location, took a little nap, and then was out in the garage at 4pm.

Warm-up

4:00 Airdyne

Did 72 calories and 1.93 km.

Accessory

4 Sets

5 Strict C2B Chin-ups
8/8 Kroc Rows (70#)
1:30 Rest

Strength

Front Squat

10×45#
6×95
6×135
1×165

Tweaked my fucking back! Ugghhh. 😡 😡

Conditioning

7:00 AMRAP

3-6-9… Bench Press (135#)
30 Double Unders

Had this written for 95 pound push presses, but switched it for me. Glad I was still able to jump. I went unbroken through 9, then 7-5, 8-7, and 6-6-6. Only missed one dub I think. Finished the 18 presses and then 10 dubs.

Midline

8 Sets

10s RKC Plank
20s Rest

I’m going to try to do some extra work on my back tonight and hopefully will wake up with it being a minor tweak, even though it feels like one of the more significant ones.

Triple Five

Went to the gym in the afternoon with Molly before classes started.

Warm-up

5:00 Echo Bike (50 cals)
30 PVC Passes
Bottom Squat Hold
Ring Kip Swings

Gymnastics

30 Muscle-ups

In January I did 3 reps every 45 seconds for a time of 6:55, so today I went every 40 seconds. Then I went 5-10 seconds early on my last two sets so I could break six minutes. Finished in 5:55 for a sweet PR. I wasn’t in danger of missing and felt good, so I can cut that down next time.

Accessory

6 Sets

5 Weighted Ring Pull-ups (4×35, 2×26#)
8/8 Kroc Rows (28kg)
1:30 Rest

Strict ring pull-ups suck after muscle-ups and weighted ones are even worse!

3 Sets

8 Pendlay Rows (supinated, 115-135-145#)
1:30 Rest

These actually felt pretty good.

Midline

4 Sets

6 Strict T2B
20 Alternating V-ups
45s Rest

It’s always weird going for that first strict toes to bar, trying to remember how to sequence it. This was absolutely fucking terrible!!! I had to break v-ups in round two and then do three sets in rounds three and four!

Gymnastics

Molly tried to help me out with handstand walking and we found some things to focus on:

Keep a neutral head position
Look with eyes (to help with head position)
Turn hands out
Push through shoulders
Bend knees forward to get weight going that way

Don’t Bust Your Face

I was still feeling the tightness in the middle of my upper back last night and again this morning. The thing in my right hip hasn’t completely cleared out either. Went to 4pm class.

Warm-up

3 Sets
- 15 Reverse Hyper (50#)
- Bottom Squat Hold
2:00 Row (40 cals)
3 Rounds
- 10 PVC Passes
- Front Rack Stretch
- 10 Air Squats
- World’s Greatest Stretch
- 5 HR Push-ups

Strength

Front Squat

10×45#
5×135
5×185
3×205
3×225
2×245
2×255

I think I started belting up with 185 just to be safe. Was definitely starting to feel heavy with 225 and I could feel that my core isn’t used to supporting the load. It’s nice to start squatting some weight again.

5 Sets

6/6 Kroc Rows (70#)

The rows were done right after the first five sets of rows.

Conditioning

15:00

Buy-in: 50 cal Row
AMRAP
- 30 H2H KB Swings (53#)
- 20 Plate Burpees (55# comp plate)
- 10 Front Rack Lunges (115#)

I did the row in 2:20 and then got through 3 rounds, the swings, and 10 of the burpees for 3+40. Rx was American KBS, so I figured the hand-to-hand would be a similar fatigue. The plate burpees are awkward and I didn’t find a good rhythm until I sprinted through my final 10, where I kind of did them with my face over the top of the plate so my feet were right there when I jumped them up and then on to the plate.

Rest day tomorrow.

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.

More Bench PRs

Most of my soreness from Sunday is gone already. Out in the garage around 4pm. I jumped on the Airdyne for 5:00 and did 104 calories for 2.57 km.

Bench Press

2x8x45#
5×135
3×185
2×205
2×225
5×245
5×245
5×250
MAX @ 225 (10)

Last cycle was a failure when I could only get 4×240 and had to drop to 235 for 2×5. Three weeks ago I did 4×5 with 235-235-240-245. My previous 5RM was 245, so getting it twice and then beating it was great. The 10×225 was one rep better than three weeks ago, for another PR.

Accessory

5 Sets

5 Strict C2B Pull-ups (fat bar)
10/10 Kroc Rows (53#)

I stayed on the bar and went through the descent on every pull-up, compared to dropping from the top and doing single pull-ups like I normally do. I felt strong.

Back Acting Up Again

Last night my quads and traps were feeling sore. I also felt a little something off on the right side of my low back, which is opposite where I always have my issues. This morning I could feel some pinches in the normal spot, especially when I put my left leg in certain positions. WTF! It’s not nearly as bad as it felt last week though. Went to open gym at 10am.

Warm-up

3 Sets

8 cal Echo Bike
15 Reverse Hypers (50#)

I also did 5 strict pull-ups.

Accessory

5 Sets

5 Weighted Pull-ups (30#)
10/10 Kroc Rows (53# KB)

Conditioning

3 Rounds
- 10 Strict HSPU
- 20 MB Walking Lunges (20#)
3 Rounds
- 10 MB Crossover Push-ups
- 20 Wall Balls (20#, 10’)

The first part was originally going to be 20 box jumps, but after 20.4 and with how my back was feeling I changed to lunges. I knew I would do the first set of handstand push-ups unbroken, but wasn’t sure how the other sets would go. I flew through that first 10 faster than I’ve ever done them and I made all three sets unbroken. The crossover push-ups were nasty with all of the shoulders in this little workout. Wall balls were burning, but I kept them unbroken. Finished in 8:21.

Midline

6:00 EMOM

15 Hollow Rocks
10 V-ups

Planned this to be 5 minutes, but decided to do an extra round.

For the Girls

3 Sets

Dumbbell Curl 21s (30#)

Not the prettiest reps, but happy to hit the weight I was doing several months ago when we did them every week.

I chilled at home, mowed the lawn, and was out in the garage just after 3pm.

Year of the Engine – Polarized

38:00 Airdyne

** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36.

Got 1,045 calories and 22.14 km.

Trade-Off

Definitely getting sore from squatting. Out in the garage during lunch.

Year of the Engine – Polarized

32:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30

I did 883 calories and 18.7 km.

Went to the 4pm class.

Warm-up

4 Rounds

10 PVC Passes
5 HR Push-ups
5 Ring Rows
10 Jumping Jacks

Strength

5 Sets

10 Strict HSPU
10/10 Kroc Rows (53# KB)

I’m benching tomorrow, so I did these strict handstand push-ups instead of 5×10 bench press. Had a good 2-3 minutes of rest between each set, but it was still surprising to get all five sets of HSPU unbroken. I went wider with my hands on my last set, which was a lot easier.

Conditioning

15:00 AMRAP

Buy-in:
- 10-20-30-40 H2H KB Swings (53#)
- 3-4-5-6 Muscle-ups
AMRAP
- 6 Burpees
- 30 Double Unders

It was programmed as American swings and 10-20-30-40 pull-ups. The Rx+ version was muscle-ups and I really wanted to do some. I knew I’d get done with the muscle-ups much faster than doing 100 total pull-ups, so I was going to have the joy of a lot more time doing the AMRAP. Win-lose? I finished the buy-in at 6:11. Felt good on the rings and was able to do each set unbroken, even with all the hip fatigue from the swings. Started out a little slow on the burpees, but then, I think, in the third round, Michelle (who was coaching) joined in to push me. I figured she’d drop out soon enough, so didn’t pick up my pace much. When it was clear she wasn’t going away and I saw there were only a few minutes left I was able to speed up my burpees. I ended up doing nine rounds plus the six burpees.

I don’t think 18 muscle-ups is a good sub for 100 pull-ups. There is no way I would have done the 30 and 40 pull-ups unbroken, so I should have been forced to break up larger numbers of MU. Around 30 total MU would have been pretty solid. Doing 3-6-9-12 would have stuck to the 1x-2x-3x-4x pattern and forced me to break 9 and 12 in to 2-4 sets.

Max Followed by Max

Out in the garage during lunch.

Year of the Engine – Rocket Race

15 Rounds

1:00 Row
1:00 Rest

On April 11th I did 15 rounds getting 303-304 meters and on June 4th I averaged 1:37.8 for 12 rounds. Today my goal was to go sub 1:38 and I averaged 1:37.5, getting 307-308 every round. Today was 67 total meters more than the 15 rounds in April.

Here’s a comparison of my heart rate with April 11th on the left and today on the right. Slightly better today at a faster pace, even with a bogus reading during the middle of the April attempt that would have made the average HR higher.

Went to the 4pm class.

Warm-up

1:30 Row (400m)
3 Rounds
- 5 Double DB Shoulder Press (25#)
- 5 Ring Rows
- 10 Air Squats
- 10 PVC Passes

Strength

5 Push Presses (45#)
5 Push Presses (95#)
5 Push Presses (135#)
5 Push Presses (155#)
8/8 Kroc Rows (40# DB)
50 Double Unders
5 Push Presses (185#)
8/8 Kroc Rows (53# KB)
50 Double Unders
MAX Push Presses (205# – 5)
MAX Push Presses (155# – 7)
8/8 Kroc Rows (53# KB)
50 Double Unders

Belted up for the last 4 sets of push presses and every set was touch-n-go reps until the two max rep sets where I reset on each rep. The other movements were supersetted with the push presses and the two max rep sets were back-to-back, which was hard! Could have gotten more on the max sets, but would have risked over-extending my back.

Conditioning

10:00 AMRAP

60 Air Squats
50 Push-ups
60 H2H Russian KBS (53#)
30 Box Jumps (24″)
20 HSPU
10 Push Jerks (135#)

I swapped out 40 dumbbell snatches for the swings with my back as tight as it is. I sped up on the last 20 air squats, knowing that my legs would get a rest. Went 4×10 and 2×5 on the push-ups, 40-20 on the swings, 4×5 handstand push-ups, and 3-4 on the jerks. So three reps shy of finishing a full round. I was planning to bust out all 10 jerks, but that plan quickly went out the window when I picked up the bar!