row – Page 20 – Nick Momrik's Fitness Logs

All Legs and Buns

Wasn’t sure how my back would feel after yesterday, since lifts from the hang are tougher on it. Feeling good today though. Out in the garage during lunch.

Year of the Engine – Interval

10 Rounds

1:15 Row
1:15 Rest

Set a goal of 1:38/500m, thinking it might be a little aggressive. It was good though; not easy, but enough of a challenge that I had to push the last half of the workout to stay on pace. Got exactly 383 meters every round.

Went to the 4pm class.

Warm-up

400m Run
2 Rounds
- 10 Good Mornings (45#)
- 10 Jumping Jacks
- 10 Russian KBS (44#)
Deadlift
- 10×45#
- 5×95
- 5×135

Strength

E4M – 4 Sets

25 cal Echo Bike
5 Deadlifts (155-205-205-235#)

After doing the first bike in about a minute I realized there was no reason to go so hard with what was coming up.

Conditioning

EMOM – 5 Wall Balls (20#, 10′)
100 Front Rack Lunges (95#)

I did 15-12-11-12-10-10-10-12-8. Early on I got messed up thinking the clock was counting down, so I think I dropped the bar for a quick rest in the first three rounds and definitely should not have. I think after 2 rounds I made a goal to get to 50 through 4 rounds and then finish out with sets of 10s. With only one round to go, I pushed it a little for that set of 12 so I’d had fewer to finish. Took me 8:30 and I was getting ass cramps shortly after.

Too Late

Yesterday I woke up with sore shoulders and tight achilles. Walked 18 holes on the golf course. Today my old body feels good (knock on wood). Out in the garage during lunch.

Year of the Engine – Polarized

36:00 Airdyne

**Endurance with 7s sprint @ 8, 16, 24, 32

I did 1,012 cals and 21.25km. My endurance pace is feeling good on the bike lately. Maybe being able to run again is helping. This summer humidity is no fucking joke though.

Went to the gym at 4pm.

Warm-up

400m Run
Burgener Warm-up (45#)
Hang Power Snatch
- 5×75#
- 5×95#

Weightlifting

3:00 EMOM
- 3 Hang Power Snatch (115#)
3:00 EMOM
- 2 Hang Power Snatch (135#)
5:00 EMOM
- 1 Hang Power Snatch (145-155-165-175-185#)

Missed first attempt at 185, so I let Weston go, and then I got under it for an ugly rep. Haven’t done anything heavy like that in a long time. Especially with hang reps too.

Conditioning

15:00 AMRAP

15 cal Row
5 Hang Power Cleans (increasing: 135-155-165-175-185-195…)
12 Toes to Bars

My goals were to keep a 1,200 cal/hr pace on the rower and go 2×6 T2B. After having no issue keeping pace on the rower for a few rounds I finally picked up the pace to over 1,300. I had my belt ready and started using it after 155 I think. Toes to bars felt good and I probably should have cut back on the rest. I wasted a bunch of time increasing to my last weight before going over to the rower. I got on with about a minute on the clock, pushed hard through the 15 cals, tried to quickly put the belt back on as I jogged over to my bar in the other room, picked the bar up, and was dipping down as time ran out. I did the rep with 195# but it obviously didn’t count. So I got through 5 rounds plus the row.

Reel it the Pace

My pecs are still pretty sore to the touch, but my other sorenesses are mostly gone. Not feeling anything new from yesterday’s 150 squats, which is a surprise. Took a nap around 4:45 and then was out in the garage after 7.

Year of the Engine – Interval

4 Rounds

5:00 Row
1:00 Rest

During the foundation phase (first 12 weeks) of the program I held a sub 1:50/500m pace for 4x 1k with 1:00 rests and 6x 1k with 1:30 rests. Going for 5 minute intervals is an extra 1:20 of work, so I knew the 1:50/500m pace could be a challenge. I hadn’t done shit else today, so figured I might as well go for it.

I felt good during the first three rounds. In the early parts of round four I could feel my posterior chain getting tight and lose power. I significantly started to fall off pace in the middle of the round, to the point where I was seeing a 1:55 on the monitor and my average pace ballooned to 1:50.7. Luckily I had enough left to turn on the nitrous in the last 90 seconds and bring my average pace back down. My distances were 1,365 – 1,366 – 1,365 – 1,365m. It was another sweaty one, with the temperature still being above 80°.

Triple Pull

Yesterday I already had sore quads when I rolled out of bed. Walked 18 holes on the golf course. Today at noon I was out in the garage for some rowing.

Year of the Engine – Interval

10 Rounds

1:00 Row
2:00 Rest

Really had no idea on a pace for this since none of the other interval work has been similar. I picked 1:35/500m based on a guy on BTWB who always beats me. My actual pace was 1:34.9 every round for 316 meters. My stroke rate was 33-34 every round and 35 on the last one. It was good to be back on the rower after not using it for over a week.

Went to the 4pm class.

Warm-up

3×10 Reverse Hypers (160#)
400m Run
Burgner Warm-up
Power Snatch
- 3×75#
- 3×95#

Conditioning

E7M – 5 Rounds

400m Run
400m Row
15 Pull-ups
3 Power Snatches

I averaged a 1:50 pace on the rower, did 8-7 for every round of pull-ups, and went 115-125-135-145-155# for the snatches, which were all touch-n-go. With the 155, I had to stop at the hip and reset for a second. I think it’s been about 6 weeks since I’ve done a snatch, when I first strained my calf. The three pulling movements in a row was a challenge.

Adding More

I was at 74% recovery yesterday and 91% today in WHOOP, even though I got less than 6 hours of sleep last night. Walked 18 holes of golf yesterday. Out in the garage around 9am.

No B.S. Bench Press

10×45#
6×95
6×135
3×175
3×205
3×225
3×240
2x3x245

Whoops, I guess I didn’t need to go to 245. The programming was supposed to be 3×3 @ (+20-25) which would be 235-240. Making gains!

Year of the Engine – Interval

8 Rounds

2:30 Row
1:30 Rest

Similar to the 6x 3:00/2:00 from Tuesday where I averaged 1:45.4. I was thinking a similar pace since there were two more minutes of total work with only 30 extra seconds of rest. Ended up on 1:45.3 for 712 meters every round.

Now I’m hitting the road up to the lake for a week. Really hoping my calf will be solid for a bunch of running.

Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

45s Row
45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.

Warm-up

3 Sets

10 Reverse Hypers (160#)

2 Rounds

15 Air Squats
10 cal Row
10 Wall Balls (20#, 10′)
5 Good mornings (45#)

Strength & Midline

Deadlift

10×35#
5×125
5×145
5×165
5×185
10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

1:00 Weighted Plank (45#)

These felt really easy.

Conditioning

15:00 AMRAP

15 Wall Balls (20#, 10′)
15 Burpees
5 Bench Press (185#)
1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.

Listen

Yesterday I walked 18 holes.

Wasn’t feeling excited about this, but was out in the garage around 12:30.

Year of the Engine – Interval

6 Rounds

3:00 Row
2:00 Rest

A couple of weeks ago I held 1:47 for six 4:00 rows with 2:00 rest, so planned on 1:45-1:46 today. Pushed through how I was feeling for a solid effort, getting 853-854-853-852-853-854 meters.

My back has felt tight for several days and I could feel it more during the later rounds of rowing. I made the decision right there not to go to the gym tonight since there was a lot programmed that would involve the back. Don’t get hurt a few days before vacation!

It’s been a week since my WHOOP recovery was in the green, so my body might be trying to tell me something. I was going to do something low impact in the garage in the evening, but wasn’t feeling energized. I’m ok with only the rowing as my exercise today. Maybe tomorrow I’ll wake up with a good recovery score.

9am Rush

Went to see Spiderman last night so wasn’t in bed until after midnight. Woke up at 8am without an alarm so didn’t have much time for any morning routine in order to make it to the 9am class. Made sure to have a cup of coffee though.

Busiest I’ve seen the gym except for Murph. There seemed to be a lot of people for the 8am and we had about 24 for 9am.

Warm-up

Various line drills outside including toe walk, heel walk, jog, high knees, butt kicks, zombie walk, skaters, power skips, carioca, etc.

Conditioning

35:00 AMRAP (w/ partner)

20 Wall Balls (20#, 10′)
25 Box Jumps (20″)
10 Wall Balls
25 Box Jumps
50 Russian KBS (53#)
10 Wall Balls
25 Box Jumps
50 Russian KBS
75 Front Squats (45#)
10 Wall Balls
25 Box Jumps
50 Russian KBS
75 Front Squats
100 cals Echo Bike

I worked with Alec and we didn’t try to split things up evenly because these were some weird rep counts to try that. For example we never split up the wall balls, even doing the two sets of 10 at the beginning as a set of 20. I was thinking about doing step-ups with my calf, but it felt good and I made it through all of the jumps. Nice that they were only 20 inches today. He was doing American swings, so I tried to do more of the swings each set. The front squats were probably the hardest part of this workout. We got through a full round and all the way to the last set of box jumps where I got one right before time expired.

Another very sweaty one. Plenty of rest to be able to go when it was your turn. Really fried the low back, so I’m glad I did Russian swings.

Mowed the lawn and washed the truck throughout the day. Jumped on the rower after 6:30.

Year of the Engine – Interval

20 Rounds

15s Row
45s Rest

I thought it would be nice to average a pace under 1:30/500m, but wasn’t sure how my explosive power would fade, because it’s important for such a short duration.

The minimum time you can set for an interval on the PM3 is 20 seconds, so I set it for 0:20/0:40 and stopped with 5 seconds left. My average pace was under 1:28/500m and I was getting about 90 meters.

Keep in mind the data below is for 20 second intervals with no pulls for the last 5 seconds and the carryover meters.

Calf Cautious

Got to bed later than I wanted and had a hard time falling asleep. Out in the garage at lunch.

Year of the Engine – Endurance

33:00 Airdyne

Got 929 cals and 19.56 km. Completely drenched in sweat and so was the full-size towel I used. Went to the gym at 4.

Warm-up

3 Sets

10 Reverse Hypers (160#)

6:00 AMRAP

10 Step-ups (14″)
5 Burpees
10 Walking Lunges
20 PVC Passes

Did the step-ups instead of double unders because I’m being cautious with my calf. Got through two rounds, step-ups, and burpees.

Conditioning

1,500-1,000-500m Row
63-42-21 Russian KB Swings (53#)
36-24-12 Shoulder Presses (95#)

More scaling instead of 1,200-800-400 meter runs, American KBS, and push jerks. My calf has been feeling good, so I’m going to continue to baby it and then hopefully I’ll be able to run when I start vacation on the 12th.

I held a 1:50/500m pace for every row even though I didn’t want to after the first one. Kettlebell swings were all unbroken, with really sweaty hands for the 42 and 21. I did all of the shoulder presses in sets of sixes and was close to failure at the end of each round. Finished in 24:05. Hot sweaty mess again.

Fitting

Walked 18 holes yesterday and got one of my headaches for the rest of the day. I think I’m going to try taking some electrolytes with me to mix in my water from now on. Maybe that’s part of my problem. Woke up feeling good though, with a WHOOP recovery score of 96%.

Year of the Engine – Polarized

27:00 Airdyne

** Endurance with 7s sprint @ 6, 12, 18, 24

I felt really good keeping a higher pace and beat the last couple of times I’ve done this time domain. Got 809 calories and 16.4 km.

In the middle of the day I took a “quick” trip down to Carl’s Golfland for a TaylorMade driver fitting and hit drives for an hour on the hottest day of the summer. Kind of bummed to skip out on the gym, but proud that it no longer bothers me like it used to, especially since I can get in the quality cardio work at home in a lot less time on days like this. Got on the rower in the evening.

Year of the Engine – Interval

12 Rounds

1:00 Row
30s Rest

A month and a half ago for 18 rounds of this I averaged 1:45.8/500m and my notes say I could have gone harder. I was thinking something in the 1:43-1:44/500m range would be good. I pulled 1:42.7 every round for 292 meters and could have gone faster. I was surprised how good I felt.