Pendlay Row – Page 6 – Nick Momrik's Fitness Logs

Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3 Sets
- 5 ATYs (5#)
- 30s Plank (with forward lean)
- 10 PVC Pass-thrus (sticking point)
- 10 Supermans (holding PVC)

Gymnastics

5 Cycles

3×5 T2B
1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.

Strength

E3M – 5 Sets

10 Pendlay Rows (supinated, 95#)
10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.

Conditioning

30:00 Aerobic Circuit

200m Run
100m KB Front Rack Carry (2 different weights)
100m Farmer’s Carry (same KBs)
1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.

Front to Back

Again, planned to do 9am, but was up late playing an addicting stupid iOS game. Went to the 5:30 class.

Warm-up

Jumping Jacks
Zombie Kicks
Rack Stretch
Lat Stretch
Calf Stretch
5 Back Squats (20kg)
5 Front Squats (20kg)
5 Front Squats (70kg)

Strength

8:00 EMOM (alt)

5 Front Squats (90kg)
5 Back Squats (90kg)

Wasn’t going crazy being the 3rd day squatting this week and may do more tomorrow with Alex. Not sure yet. Legs are kind of smoked from the Air Dyne last night.

Accessory

4 Sets

8 Supinated Grip Pendlay Rows (115#)
5 Evil Wheels

These rows felt really easy. I know they were light but maybe the pull-up work is already paying off.

Conditioning

3 Rounds

1:00 Row (calories)
1:00 Burpees
1:00 Medicine Ball Cleans (20#)
1:00 Rest

I did 27-25-26 calories on the rower and totaled 60-60-58 reps overall. Those med ball cleans suck ass but I kept moving the entire time each round.

Glad there was nothing I had to modify because it’s still hard to hang or pick anything up with my hands.

Benchin’ Bro

Power went out on the entire side of town by the gym, so no evening class like I had planned. Headed out to the garage around 5:30

Warm-up

Crossover Symmetry Activation
Bench Press
- 10×45#
- 5×95#

Strength-ish

100 Bench Press (135#)

Saw this on Instagram the other day and figured it would be fun to try, just wasn’t expecting to do it so soon.

As recommended I started out doing 5 reps every 30 seconds. In the beginning it was consistently like a reverse tabata but then it started to get hard around 50 reps and I could feel myself slowing down. I was getting closer and closer to 15 seconds of work. I made it to 85 reps with the sets of 5 and decided to try and push a little to see if I could get ahead of the E30S pace. So I switched to sets of 3 with shorter rests. Wasn’t easy, but got those 5 sets in to finish at 9:37 on the clock.

Accessory

6 Sets

10 Pendlay Rows (95#, supinated grip)
10 Back Extensions (30#)

Chest and back bro!

Conditioning

Through the 17 weeks of Rowing WOD I was staying away from the Ski Erg. Time to hop back on.

E3M 15:00

300m Ski Erg

Just what the doctor ordered. Times were 59.2, 58.4, 58.8, 59.7, and 59.0. The Fitbit says my heart rate only got up to 131. haha Yeah right! I’ll have to try wearing it higher on my wrist.

Pistols Firing

Feeling a little beat up from the high rep workout yesterday.

Warm-up

3 Sets
- 8 Reverse Hyper (210#)
- 30 band pulls (red)
Bottom Squat Hold
OH Stretching
C&J
- 5×45#
- 5×95#
- 3×115#
- 3×135#

Weightlifting

8:00 EMOM

5 C&J (155#)

Trying to get more comfortable with touch-n-go at this weight because I get mental and want to drop it before I need to. I was able to get 6 rounds unbroken, fighting on the last 2 rounds. Then the final 2 rounds I did 3 unbroken and 2 singles. Step in the right direction

Skill

4:00 AMRAP

30 Unbroken DU

I missed on my 30th rep 3 fucking times! My only other 2 misses were on the first rep. Just that little lapse in concentration. I did get 5 unbroken sets in, but should have been 8! Did this about a year ago with 6 unbroken sets.

Strength

18:00 – E90S for 6 sets (alternating every 90s between the movements)

6 Supinated Pendlay Rows (165#)
5 Strict HSPU

Was a grind on the final HSPU every round after all of the C&J, but I got every set done. The rows were a little harder than they should have been.

Conditioning

2 Cycles

2 Rounds
- 50m Broad Jump
- 20 Pistols (alt)
2:00 Rest

The first 50 meters of broad jumps weren’t that bad; I was getting good distance. After the pistols the way back was a grind and more like doing bunny hopes. I finished my first cycle in 4:14 and my second in 4:37 for a 10:51 total with the rest included. Happy to be doing pistols again! 😀

My legs are toast after the 132 wall balls yesterday. Probably a recovery day tomorrow.

Wall Meet Face

Didn’t feel like a very good night of sleep again, probably something to do with the change it diet yesterday. Made it to the gym early to get in the first rowing session of the week before 9am. Didn’t have time for a warm-up though.

Row

500m
1:00 Rest

This is supposed to be a good estimation of 2k potential by adding up the row time plus another 10-15 seconds. With that in mind, I set an aggressive goal of 1:37. Made the first two intervals at 1:36.4 but hit the wall hard at the end of the 3rd, and then had nothing left in the 4th. Averaged a 1:38.7 which would still work out to a solid potential PR. Rank of 95 on BTWB for this workout so good shit.

Update: I actually forgot that I tried an increased drag factor. I can’t remember exactly what it was, but pretty sure it was something between 135-140. I’m sure that had something to do with how much I was destroyed by the end. Going to try sticking around 132-133 for this next phase and see how it goes.

My legs were smoked and I was out of it for the entire class. Tried to get in some solid work though.

Strength: 3 Shoulder Press + 3 Push Press

45#
65#
95#
105#
115#
125#
135#

Took it slow and easy.

Accessory

4 Sets

5 Good Mornings
5 Pendlay Rows (Supinated Grip)

Went with 115-135-155-155# for the good mornings and 135-155-165-175# for the rows.

Conditioning

5 Rounds

5 Curtis P (45#)
10 Wall Ball (14#, 10′)
75 Jump Rope

Scale city! My goal was to just move because I knew I didn’t have any intensity left in my tank. Yep, those are singles on the jump rope, which are not easy. Can’t keep a rhythm at fatigue. I had to break them up into a lot of sets after the first round. Went unbroken on the other two movements though and just tried to keep moving even though it was slow. Took me 14:34.

Testing Twenty

Slept in this morning after getting up in the middle of the night to order my iPhone 6s. Headed to CFi just before noon.

Warm-up

Easy 3:00 on the Air Dyne for 61 calories.

Row

20:00 for max meters

In the first week test I was not happy with my performance of 5,150 meters at an average pace of 1:56.5 because in my recent 5k PR I averaged 1:53.8 in just under 19 minutes. World’s apart. In that first test I started out at a good pace but couldn’t hold and just kept drifting away.

Today I followed the plan set out in the program and set my target at a 1:54 average, knowing I shouldn’t have much of a problem beating it and getting near or under the pace I did for the 5k. Having to hold back in the first 10 minutes was tough but I trusted in the plan. If you notice the pace of the first 2:00 split is low that’s because of going hard for the first 10 strokes and then settling in around 1:57.

Between 5 and 6 minutes the average was right an 1:56.0, and I held exact there until around 9 minutes in, when it started to creep down. From there it kept getting lower each minute. When I passed 5,000 meters it wasn’t off a PR time by more than 5 seconds and I was just starting my kick going into the final stretch, so I could have easily beat it. Averaged a 1:53.6 or .7, depending on if you’re looking at the ending screen or the splits, to beat my goal pace. Total of 5,278 meters for a 128 meter jump over week 1. I think I could have done a better job from about 8 minutes left to 4 minutes left, which I’ll have to remember the next time I do a 5k test.

Happy with the progress and the things I’ve learned about the erg so far, but still a lot of room for improvement. Excited for the next phase.

I don’t know why I didn’t take my shirt off today. It got very uncomfortable after about 5 minutes when the sweat started pouring out.

Accessory

5 Sets

8/8 Single Leg RDL (115#)
15 Decline DB Bench (45# DBs)
5 Supinated Pendlay Rows (135-145-145-155-155#)

Gradually going up on the RDLs each week. My posterior chain felt a lot tighter when I was standing on my right leg. The bench was easy even at 15 reps. First time trying Pendlay Rows with the reverse grip; definitely a different feel to it.

In vs Out

Stayed up too late. Only drank a Mountain Dew Live Wire this morning before heading to the gym. Not a good idea. I felt like shit until I started working up a sweat.

I warmed up my push press with 10×45, 5×95, and 5×135#. Only did 6 deads with 155# to warm-up the lower body.

Strength

12:00 EMOM (alternating)

5 Push Press + 10s OH Hold (155#)
6 Deadlifts (245#)

Class was doing front squats but I did some yesterday and squat heavy tomorrow. Substituted the deadlifts instead.

Accessory

5 Sets

4 Pendlay Rows (155-155-165-165-165#)
4 Good Mornings (135-155-175-175-175#)

Felt good. Didn’t push it.

Conditioning

15:00 AMRAP

60 Russian KBS (70#)
50 Air Squats
40 Burpees
30 Ball Slams (25#)
20 OH Walking Lunges (45#)
10 Push-ups

I did the swings 40-20, unbroken on air squats, burpees, and ball slams. Then 10-10 on the lunges and unbroken push-ups. Second time through went 20-20-20 on the swings, unbroken air squats, and got through 21 burpees. Morgan pushed me to go harder than I really wanted to at the end to stay ahead of her. Good workout when I came in feeling like garbage.

Core Galore

Last night I was exhausted from driving down state to golf in the morning and the long night run. Got nearly 10 hours of sleep. My legs are feeling some fatigue this morning but HRV was good. I’ve dropped 6 pounds since getting my diet back on point a week ago.

Warmed up for Super Sunday with Crossover Symmetry Activation, a 500m row, and some C&J with 45 and 95#.

Open Workout 13.4

7:00 AMRAP
3-6-9-12…

C&J (135#)
T2B

I haven’t done this since the Open that year when I got 82 reps. Got 75 today. I guess I should have gone back and read what I did back then. Whoops! Did the first 3 clean & jerks unbroken, then all singles. Did sets of 3 toes to bars until the 12 when I did 3 sets of 4. I could have easily beat that old score by stringing together more T2B.

Accessory

10:00 EMOM (alt)

5 Pendlay Rows (165#)
15 V-ups

I tried to squeeze each row for a second at the top. Focused on quality v-ups.

10:00 EMOM (alt)

5 Deficit HSPU (2″)
5/5 Weighted Step-ups (#106, 20″)

I did the first round of handstand push-ups strict and 3 in round 2 I think. Then a quick small kip. Held two 53# kettlebells for the step-ups. Actually started out at 24″, but 4 reps in I realized that was too high and flipped the box. Haven’t done them in a long time so forgot about the leg being parallel in the step. I think I might start doing these once a week to try to heal my quad.

Midline

Tabata Hollow Rocks

Horrible! Worst performance I’ve had with these that I can remember. I only made it through 3 rounds without an extra break. I think I got 119 total reps. Core was pretty shot after the T2B and V-ups.

Run Every Day

Didn’t rain all day like the forecast called for. Headed out for a run before 6pm. Went 2.71 miles in 26:50. Little on the humid side.

3 Weeks In

My HRV was down to 88 this morning from 100 yesterday. Hmmmm… I was pretty exhausted after being out in the sun walking 9 holes, but that still doesn’t seem right. Had some good weight on the bar for back squats, but overall the day wasn’t very intense. Readings like that keep me doubting the usefulness of HRV.

Out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

2 Front Squats + 5 Back Squats

45#
135#
185#
225#
245#
265#
280#

I put the belt on for the last two sets. Not only trying to go heavier through each day of this thing, but also trying to go a little longer without the belt too, to help build up the core muscles more. Last week I did 265# for this, so was a nice jump. Felt pretty heavy in the early sets. Just 15# shy of the most I’ve managed for this complex. That makes 21 days in a row.

Accessory

4 Sets

12 Incline DB Bench Press
12 JM Press

I put the bench at 60° and used 40-45-50-50# for the incline bench work. Used 45-55-60-65# for the JM presses. Both felt heavier than last week. Maybe I’m still feeling the effects of “Cindy” from Thursday.

Not too long after this I started to feel shitty. Maybe that’s why my HRV was low this morning. Since Thursday night I’ve been feeling like allergies are hitting me, though I haven’t had any problems in a couple of years. If it wasn’t Sunday I think I might have stayed home and took a nap instead.

Warm-up

Crossover Symmetry Activation
1,000m Row
Bottom Squat Hold
Band Pass-thrus

Gymnastics

10:00 EMOM

3 MU

Was curious how this would go with the way I was feeling. Made every set without a problem. YAY!

Strength

5 Sets

12 Pendlay Rows (95#)
5 Evil Wheels

Conditioning

“Kelly”
5 Rounds

400m Run
30 Box Jumps (24″)
30 Wall Balls (20#, 10′)

Only done this once before. It was a 32:22 almost 3 years ago. Warmest day of the year (so far) is a good day to do a long workout right? This was so bad. I started out with a sub 2:00 first 400 and knew that was too fast. I didn’t rebound any box jumps, but never stopped either. Did mostly step-downs, but some jump downs in the later rounds. Wall balls were two sets of 15 until I went 18-12 in the last round. Should have just went for all 30.

When I got in from my 3rd run the music had stopped. Bluetooth still showed connected but no sound. I think it took me close to 2 minutes to get it going again. The official clock time was 30:59 when I finished, but I’ll be conservative and only knock a minute off for a 29:59 since the rest helped me in a way too. Wish I would have felt closer to 100% today, but it’s still a PR.

Walked 200m, sat on my ass to recover, and then did Crossover Symmetry Plyometric.

What Next Back?

Went to the 5:30 class since it’s bench night

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
2 Rounds
- 5 Strict C2B Pull-ups
- 10 Push-ups
- 15 Air Squats

I pretty much always do my strict pull-ups chest-to-bar now. Why stop with just the chin over the bar if it’s a manageable number of reps?

Strength

Was supposed to be an alternating EMOM of bench press and Pendlay rows. Since we bench after class I wasn’t going to do more in class. I figured I’d hit some taller box jumps I warmed up with 5 jumps at 24″ and 10×45#, 5×135#, and 2×185# for Pendlay rows. I made it through a round of 5×185# rows and 10 box jumps at 30″. After 2 reps on the 2nd round of rows my back tweaked hard. WTF! Would never have expected to do anything with this movement since the back is pretty much just holding a stable position. Guess I wasn’t doing those movements anymore today, so I switched over to the RH.

4 Sets

10 Reverse Hyper (210#)

Conditioning

10-9-8-7-6-5-4-3-2-1

Wall Balls (20#, 10′)
Pull-ups
Ball Slams (25#)

Had a goal to go unbroken the whole way and did. Finished in 7:08.

Midline

Class did a tabata plank hold, so I made it a goal to not rest at all. Made it through the entire 4 minutes to beat my PR old 2:57 hold on the elbows.

No B.S. Bench Press

Week 5 of the program. Shoulders and upper body were already warm from the workout, so didn’t need much to get going.

5×135#
5×185#
4x4x215#

It felt like my right arm was lagging behind a hair on some reps, but other than that it was solid and with good speed on the bar.