PVC pass- thru – Page 13 – Nick Momrik's Fitness Logs

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.

Bounce Muscle

I slept great again, but am already pretty sore from yesterday. Went to the 4pm class.

Warm-up

3 Rounds
- 10 PVC Pass Throughs
- Front Rack Stretch
- 10 Air Squats
- World’s Greatest Stretch
7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (45#)
5 Hang Power Cleans + 5 Front Squats + 5 Push Jerks (95#)

Conditioning

30:00 EMOM (alt)

1: 7 Hang Power Cleans + 7 Front Squats + 7 Push Jerks (95#)
2: 12 T2B
3: REST

I scaled way back from the Rx weight of 135#. 210 reps with the barbell is a lot! I also cut back from 15 toes-to-bars to 12 and did 5-4-3 each round. 120 T2B in one workout is insane, let alone 150. I was double bounce muscle cleans, kept a really quick pace on my frost squats, and kind of a combination between push press and push jerk. Was able to complete the barbell complex in under 30 seconds each round. In round 7, the feel of it completely changed, especially with the overhead, but I kept up the pace. I work grips for the T2B and they felt pretty good throughout. I was able to do 15 unbroken at the end, so probably could have done all 15 with something like 6-5-4.

I have a feeling my body is going to be hurting for a few days after this.

Back From Miami

Was busy with the wedding all day Saturday and then was hungover and traveled home yesterday. So I only had the hour long run since Wednesday and wasn’t sure how I’d feel today. Took a nap after lunch and went to the 4pm class.

Warm-up

2:00 Assault Bike (22 cals)
2 Rounds
- 10 PVC Passes
- 10 Good Mornings
- 10 Air Squats
- 5 HR Push-ups
5 Power Snatches (45#)

Weightlifting / Conditioning

E2M – 8 Rounds

200m Row
2 Power Snatches

Rowed at a 1:35/500m average through each round and went 75, 95, 115, 125, 135, 145, 155, and 165# with all touch-n-go reps.

Conditioning

50-40-30-20-10 DB Hang Power Snatch (50#, alt)
10 Wall Balls (20#, 10′)
50 Double Unders

The Rx was regular dumbbell snatches from the floor, but I wasn’t about to do 150 of those and blow up my back. They were hard enough from the hang. The weight on the wall balls was 30#, but the normal weight is just fine, with no rest for the shoulders in this workout. I went 20-15-15, 20-20, 15-15, 20, and 10 on the snatches. I missed a double under in 2 or 3 rounds. Finished just under the time cap at 14:59.

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.

Not the Chief

Yesterday was a rest day, except for shoveling the driveway twice. Way too fucking early for this much snow! My shoulders, and in general my upper body, still feel smoked. I stepped on the scale this morning for the first time in awhile and was at 202 pounds. Out in the garage during lunch.

Year of the Engine – Polarized

40:00 Airdyne
** Endurance pace with 7s sprint @ 6, 12, 18, 24, 30, 36

The last time I did one of these engine workouts was last Wednesday! Accidentally sprinted at 28:00 instead of 30, so also brought up the final one from 36 to 34. Got 1,092 calories and 23.22 km. Before this, 20.54 km is the most I’d done for 40 minutes.

Went to the gym for the 4pm class.

Warm-up

Bottom Squat Hold
Dead Hang
3 Sets
- 15 Reverse Hyper (50#)
- Hip Stretch
2:00 Row (530m)
2 Rounds
- 10 PVC Passes
- World’s Greatest Stretch
- 10 Air Squats
- Front Rack Stretch

Strength

5 Sets

5/5 Single Arm Front Rack KB Squat (35-44-53-53-53#)
10/10 Single Leg Glute Bridges

I did these instead of tempo back squats and barbell hip thrusts. Trying not to get hurt before I head to Miami for a wedding.

Conditioning

“Hanging Chief” – 5 Cycles

3:00 AMRAP
- 3 Hang Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
1:00 Rest

**Restart each cycle from the beginning of the AMRAP

When the gym workout said it was a climbing version of “The Chief” benchmark, I didn’t even look back to verify the movements were correct and it turns out the power cleans are supposed to be from the floor. Last time I did it, I got 5+3 or 5+2 every round. Turns out that’s a power clean from the floor though, not the hang and explains why I was so much faster today. I went out hot and was done with 2 rounds in about 45 seconds! Was worried I made a horrible mistake getting 6+9 in that first cycle. In my head I was comparing to the real version with cleans from the floor, which are slower! My pace did fall off some due to the squats and me being worried I’d crash and burn, but I was able to make a come back when I knew I could get through the last two cycles. Final scores were 6+9, 6+3, 5+14, 6, and 6+6. Total of 99 hang cleans, 189 push-ups, and 266 squats!

Rocket Bike

My legs have gotten pretty sore from the wall balls and probably some from the squats yesterday as well. With rowing in today’s workout at the gym I thought I’d switch things up and do intervals on the bike. Out in the garage during lunch.

Year of the Engine – Rocket Race

18 Rounds

45s Airdyne
45s Rest

Was doing around 90 RPM through the first 9 or 10 rounds and then started to pick it up and was doing 95-97 by the end. Total of 652 calories and 9.77 km.

Loaded up my GHD in the truck, hauled it across town, and unloaded it for a friend who bought it. It’s nice to get more space back in the garage. Went to the 4pm class.

Warm-up

3 Sets
- 15 Reverse Hypers (50#)
2:00 Echo Bike (22 cals)
3 Rounds
- 8 PVC Good Mornings
- 5 Ring Rows
- World’s Greatest Stretch
- 10 PVC Passes
Deadlift
- 10×45#
- 5×135
- 5×185
- 5×225

Conditioning

E4M – 5 Rounds

500m Row
5 Deadlifts (245#)

I belted up for the deadlifts to be safe and used a neutral grip for every set. Going in my plan was to row around a 1:43 pace, but I was feeling good. I did 1:41.5, 1:41.5, 1:41.0, 1:40.0, and 1:37.5. Didn’t really screw around getting to the bar and wasting time before lifting either. I’m loving how well I’m able to recover now in a workout with rest like this.

Since the rower felt great, I checked the drag factor afterwards and it was at 114, so maybe I should lower mine even more at home.

Midline

3 Rounds

1:00 Plank
20 Russian Twists (30# MB)
10 Barbell Sit-Ups (45#)
1:00 Rest

This took around 2:05-2:10 per round.

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.

Could Have, Maybe

My legs and hips are tight from the weekend. Out in the garage during lunch.

Year of the Engine – Speed/Threshold

15:00 Airdyne

I did a much better job holding ~80 RPM, especially through the second half. Did 507 calories and 9.68 km, which are both improvements from a month ago.

Went to the 4pm class.

Warm-up

3 Sets
- 15 Reverse Hypers (50#)
2:00 Echo Bike (22 cals)
2 Rounds
- 10/10 Leg Swings
- World’s Greatest Stretch
- 10 PVC Passes
- 5 Air Squats

Strength

Back Squat

10×45#
10×95
6×135
3×165
3×195
MAX @ 225 (6)
MAX @ 165 (10)

I had no idea what to use since it was percentage based. I think I picked pretty good numbers though, not having squatted in so long. It wasn’t really a max set because I stopped well before I started getting out of position. Time to slowly work myself back to some lower body strength.

Midline

3 Sets

1:00 Weighted Plank (45#)

These were done immediately after the final 3 sets of squats.

Conditioning

E3M – 5 Rounds

10 Hang Power Cleans (95#)
10 Toes-To-Bar
10 Front Squats (95#)
10 Burpees Over The Bar

I probably could have done the Rx 115#, but I didn’t want to push my luck after heavier squats. Maybe a good decision though because the front squats got slow and I tried to be careful on every rep. As my squats got slower, I tried to pick up the pace on the burpees. I had 1:14 – 1:17 of rest every round.

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!