PVC pass- thru – Page 6 – Nick Momrik's Fitness Logs

2021 PairUP ThrowDOWN

Of course we actually got some rain this morning, so it delayed our workout and made it super humid. Finally out in the garage after 11am.

Warm-up

10 Deadlifts (45#)
20 PVC Passes
5 Deadlifts (75#)
5 Deadlifts (125#)
5 Deadlifts (155#)
Bottom Squat Hold
5 Deadlifts (175#)

Conditioning

Pair UP ThrowDOWN
Time cap: 35:00

30-20-10 synchro deadlifts (185/125)
30-20-10 synchro bar-facing burpees
400-m run

5:00 Rest

10-20-30 synchro thrusters (75/55)
10-20-30 synchro pull-ups
400-m run

We broke the deadlifts up in sets of five throughout. Finished the first part at 18:41. Ten thrusters unbroken and then I think we did 4-3-3 pull-ups. Went 12-8 thrusters and 3-2-2 and singles for the 20 I believe. We got through 2/30 thrusters, which is 187 reps. Really rough one in the humidity this morning.

Now I’m getting a late start working on the outside wall of the house and the lawn needs to be cut at some point too.

Snatch Accessories

My ass is sore from the lunges and probably some from the air squats. Out in the garage at 4pm. I did 40 PVC passes because my shoulders were feeling really tight.

Conditioning

12:00 EMOM

200 Row

My times were 41.7, 40.8, 42.0, 41.6, 41.6, 41.8, 41.5, 41.4, 41.3, 41.1, 41.1, 40.5.

Weightlifting Strength

E2M – 5 Sets

3 Snatch Grip Push Press + 2 OHS

Warmed up with 45-95-115. Then used 135-145-155-160-165 for the working sets.

E90S – 3 Sets

3 Snatch Pulls

Warmed up with 115-135-155. Used 175-185-195 for the working sets.

Midline

20-20-10

V-ups
Plank Knee to Elbow
Reverse Crunch
Side Plank Pulse
Side Plank Pulse
alt V-up
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Russian Twist
Lying Leg Lift (w/o hip raise)

Finished in 9:25 for a 58 second PR.

Murph Prep Twist

I didn’t golf yesterday because a demolition crew was over removing the concrete slab that had been the sunroom floor. I spent some time on the outside of the house in the evening. Had to cut the lawn today in between meetings because it’s growing even though we haven’t been getting rain. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,282m)
40 PVC Passes

Conditioning

850-400-200m Run
30-20-10 Pull-ups
60-40-20 Push-ups
90-60-30 Air Squats

I set a goal to go unbroken on every set of pull-ups and easily did it. I did all sets of 10s for the push-ups and just kept grinding through the air squats, which seemed to go forever. Finished in 20:38. Interesting and challenging twist on Murph prep.

Legs

4 Sets (each)

Glute Bridge
20 Plyo Lunges

2021 AGOQ Event 5

After the bike yesterday I mowed the lawn and spent a few hours working on the outside of the house. Was good to keep moving. My body is still sore as fuck this morning.

Warm-up

10:00 TrueForm Walk (1.16 km)
80′ Lateral Monster Walk
80′ Monster Walk
3 Rounds
- 10 PVC Passes
- 10 PVC OHS Squats
Power Snatch + OHS
- 1+6 @ 45
- 1+6 @ 95
- 1+3 @ 115
- 1+3 @ 135
- 1+3 @ 155

2021 Age Group Online Qualifier Event 5

12-9-6 (10:00 Time Cap)

OHS (165#)
Burpee Box Jump Over (30″)

I hadn’t done an overhead squat in over a year until two weeks ago and this is heavy! I did the first six and had to drop the bar. Oh boy! Even had a single in that round of 12, but made a comeback the rest of the way to get through 3 of the 6 OHS for 45 reps of the 54 total. I would have loved to finish this one, but my overhead stability and leg strength coming out of the bottom of the OHS just isn’t there. Proud I kept fighting while having to do 8-9 snatches I think!

Made it through a really tough weekend without tweaking my back and that’s a first place trophy for me. It was fun to compete again and I’m sure I’ll have more to say after the final results are out tonight.

2021 AGOQ Events 1 & 2

Still no golf yesterday with the cold weather, but I did get a little time to tear apart more of the structure from the sunroom. I took today and tomorrow off work because I knew I’d be useless with the AGOQ happening. Tried to keep myself busy today with errands, small tasks around the house, and a nap. I got my garage setup early for event 1 so I could get it done shortly after the workouts were released at 3pm.

Warm-up

5:00 BikeErg (2,230m)
20 PVC Passes
Hanging
10 DB Push Jerks (25#)
Bottom Squat Hold
5 DB Push Jerks (40#)
Handstand Hold

2021 Age Group Online Qualifier Event 1

5 Rounds – 20:00 Time Cap

15 HSPU
15 DB Shoulder to OH (50# DBs)
15 cal Row

My plan was 3×5 HSPU, 8-7 or 9-6 with the dumbbells, and around 1,200 cal/hr. That quickly changed on the second round of dumbbells. For the most part after that I was doing 4 sets on both movements. My average pace on the rower was probably about 1,150 cal/hr, expect for the final row when I sent it. Finished at exactly 19:00 and was wrecked!

Got to Next Level Fitness around 5:30pm.

Warm-up

Lay on GHD
Duck Walk
Partial Rope Climb
Toe Touches

2021 Age Group Online Qualifier Event 2

20:00 Time Cap

60-50-40 GHD Sit-ups
6-5-4 Rope Climbs (15′)
60-50-40 Pistols

I hadn’t been on a GHD in well over two years and hadn’t climbed a rope using legs in about that long as well. For someone who has to be careful with low back tweaks, this is a scary workout I’m not conditioned for. My goal was to be smart and not get hurt. Wearing lifters for the pistols really affected the rope climbs and not in a good way. Just a nasty workout all around with so much interference on the low back in all three spots. Got through 28/50 pistols for 209 reps.

More Overhead Squats and Thrusters

Out in the garage shortly after 9am so we can get out of town for the day.

Warm-up

3:00 SkiErg (594m)
2:00 TrueForn Run (0.28 km)
4 Sets
- 40’ Tip Toe Walk
- 10 Calf Raises
- 10 PVC Passes
20 DU
10 OHS (45#)
5 OHS (95#)

Conditioning

3 Rounds
- 10 OHS (115)
- 50 DU
3 Rounds
- 10 Thrusters (95)
- 50 DU

I scaled the overhead squats down from 135 pounds due to where I’m at with getting back in to these movements, but I kept the thrusters at the Rx weight. The OHS and thrusters felt surprisingly good. I only missed twice on the rope. Finished in 8:59 and could have saved a lot of time with a better setup and quicker changing of the plates. Happy with my effort and performance though.

Arms

3 Sets

21s (20-25-25#)
12 Tricep Pushdowns (bar, 60#)

3 Sets

12 In and Out Hammer Curls (25# DBs)
12 DB Skull Crushers (30# DBs)

Feeling Those Overhead Squats

Body is pretty wrecked from the 90 overhead squats. Out in the garage at 10am.

Warmup

2:00 BikeErg (1,029m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
20 PVC Passes
30s Dead Hang
5 Snatch (45#)
5 C&J (45#)
3 Snatch (95#)
3 C&J (95#)

Conditioning

10 Rounds

3 Snatches (115#)
3 Burpees over Bar
3 C&J (115#)
3 Burpees over Bar

My goal for today was unbroken to work on my cycling. First round was done in around 45 seconds, which I knew was hot and wouldn’t hold. I was done with five rounds at 5:46 and finished at 11:53, so the second five rounds took me 6:07.

Back

3 Sets

12 Seated Cable Pull (double handle, 115#)
12/12 Kroc Row (53# KB)

3 Sets

12 High Pulley Underhand Row (double handles, 82#)
12/12 Elbow out DB Row (25# DB)

Busy day ahead.

Different Routes to 45

Took a complete rest day yesterday with the workouts coming up over these three days.

Warm-up

3:00 SkiErg (650m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
20 PVC Passes
10 Kip Swings
10 PVC OHS
10 OHS (45#)
5 Kip Swings
5 OHS (75#)

Conditioning

21-15-9
- OHS (95#)
- C2B Pull-ups
5:00 Rest
45 OHS (95#)
45 Pull-ups

I literally haven’t done an overhead squat in over a year, except for some warm-ups a couple of weeks ago before squat snatches. This was supposed to be chest-to-bar pull-ups again for the 45, but that would have taken me a long time so I scaled back to pull-ups to keep up my intensity. I went 12-9, 9-6, and 9 on my overhead squats and 8-7-6, 6-5-4, and 4-2-3 for my chest-to-bars. Finished that at 5:47. Then I went 13-12-10-10 and 10-10-10-5-5-5 on my pull-ups to finish at 16:46. Kept my intensity up so that was a good call for the pull-ups. I did wear a belt with so many overhead squats, which actually felt pretty good. Overall this went much better than I expected.

Midline

E2M – 5 Rounds

16 alt V-ups
16 Leg Lifts
16/16 Side Plank Bounces

We’ve done this with 14s before at the park and my notes had said we could do 16s. I was getting 42-45 seconds of rest each round.

Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (667m)
3 Sets
- 40′ Tip Toe Walk
- 10 Calf Raises
- 10 PVC Passes
Deadlift
- 10×45
- 10×135
- 5×165

Conditioning

50 cal Row
75 DU
35 Strict HSPU
75 DU
20 Deadlifts (185#)
75 DU
35 HSPU
75 DU
50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
10 RDL (70# KB)

3 Sets

10/10 Step-ups w/ Knee Raise (20”, 40# DB)
20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.

Grinding Ten Rounder

My traps were pretty sore from the double dumbbell hang power cleans, but at least my quads are almost done being sore. Worked out at about 10am.

Warmup

3:00 TrueForm Run (0.45 km)
20 PVC Passes
1:00 Dead Hang
3×3 Handstand Kick-ups
10 alt DB Hang C&J (35#)

Conditioning

10 Rounds

14 cal Row
10 alt DB Hang C&J (50#)
8 Burpee over Rower

The workout didn’t say from the hang, but that’s typical and what we did. I realized that I didn’t reset the monitor when I got back on in round two so just kept the calories rolling throughout. I started out with my usual 1,200+ cal/hr but after round one realized that wasn’t going to be sustainable. If I wanted to keep a good pace on the burpees I was going to have to use the rower for a little recovery. I was dipping just under 1,000 cal/hr most of the workout. Picked up my pace in the last 2.5 rounds. Finished in 21:55.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

We’re going to use this DLB workout in our rotation since it’s so good. Last week I did 4:20 – 9:11. This week I didn’t start out hot with the V-ups and it paid off with 4:09 for the first round and 8:17 overall.