row – Page 59 – Nick Momrik's Fitness Logs

60 Day Lifting Challenge – Week 1 Day 2

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. In the garage before noon by myself for lifting.

Warm-up

2:00 Air Dyne
5:00 Handstand Practice

I tried to do some free-standing handstands, which was not happening, so I did some handstand holds with my back towards the wall. After watching it on video, the attempts were pretty pathetic.

Power Snatch to Mats (Demo Video)

2×45#
2×75#
2×95#
4x2x115#

I cut up some luan and duct taped the edges. Worked pretty well. I have never had a problem moving my feet out, so I don’t think this drill really does much for me except give me more practice with the lifts.

Power Clean to Mats (Demo Video)

2×115#
2×135#
2×155#
4x2x175#

Cleans

2×125#
2×150#
2×175#
1×190#
5x1x200#

Clean Deadlifts (Demo Video)

5x3x230#

They are programming 2 optional CrossFit pieces per week, on the day before you take a rest day. That’s what the handstand work was for in the warm-up. I had some stuff to get done for work, so I rested and went to Survival Fitness at 8pm for open gym. Brent did the workout with me.

Conditioning

100 DU Buy-in
10 Rounds
- 200m Row
- 1:1 Rest
100 DU Cash-out

Cranked off 74 DU to start. I kind of ran into the wall in the middle rounds and couldn’t breathe. An hour after finishing I realized I was probably trying to keep it too close to my :30/:30 row pace, especially after the 100 DU buy-in. Didn’t think I could lose my conditioning that fast in just a week! I’m not sure how it calculated some of my rest periods as 45 seconds because they definitely were not that.

Earlier today I was questioning the need for a rest day tomorrow, but now I’m glad to have it. 🙂

Short Week

In to Survival at 10am. A few folks were there for a bit working on things, but had about 90 minutes to myself. Will be heading north on Wednesday for a few days, so short week of training.

Warm-up

3:00 Air Dyne
45# Snatch Positions

Snatch Work

95# Position work & some snatches
115# Position work & some snatches
5 x 2 @ 135#

Strength

RDLs

5 @ 135#
5 @ 185#
3 x 5 @ 205#
5 @ 225#

Used a rack and straps.

Barbell Curls

5 @ 75#
4 x 5 @ 85#

So weak!

Front Squats

20 @ 45#
5 @ 95#
5 @ 115#

1 1/2 Front Squats

Did a wave type of format…

135-155-185
155-185-205
185-205-225
205-225-235
225-245-255

First time doing those. Different.

Front Squats

3 x 5 @ 185#

Conditioning

Tabata Row

Steaming

Went out to the garage around noon to blow off some steam. The windows actually got steamy in there too after having the gas heater on for about a half hour. I had to turn it off it was getting so warm. Not bad considering it’s 36 degrees (feels like 27) outside.

Warm-up

Did about 200 DU in various sets.

OLY

3 Position Halting Snatch Deadlifts

2 @ 115#
2 @ 135#
2 @ 155#
2 @ 175#

Snatches

3 @ 95#
3 @ 115#
3 @ 135#
2 @ 155#
1 @ 165#
1 @ 175#
F @ 185#
1 @ 185#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#
F @ 195#

I’ll get it eventually!

Pause Front Squats

* 2 second pause in the hole

3 @ 135#
3 @ 165#
2 @ 185#
2 @ 205#
2 @ 215# (might have done this set twice)
2 @ 225#
1 @ 235#
1 @ 245#
1 @ 255#
1 @ 265#
1 @ 275#
F @ 285#

Haven’t done a squat pause since this past winter in Phoenix. Felt pretty good, even after front squatting yesterday.

OH Mobility

I’ve wanted to start playing with some things to improve my OH position. As evidenced by my snatch attempts I’m having a hard time receiving the bar in a stable position.

5 @ 45# Bar w/ hand completely on knurling of the Operator bar
2 x 5 @ 45# Bar w/ 2 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ 3 fingers on smooth part of the Operator bar
5 @ 45# Bar w/ hand completely on smooth part of the Operator bar

Haha, I fell over at my first attempt with 2 fingers on the smooth part of the bar.

Could feel the bar coming forward in pretty much every rep when I descended into the squats, but fought to keep it back. These are going to be a big help I think.

Decided to go in to open gym at 5:15pm since I told a few people I’d be there.

Did a few clean position drills with Alex as a warm-up since I didn’t really know what I wanted to do. I’ve been talking about doing deadlifts for the last couple of weeks since I haven’t done any heavy ones since my 515# pull.

Deadlifts

5 @ 135#
5 @ 225#
5 @ 315#
5 @ 385#
5 @ 435#
EMOM 5:00 – 3 @ 365#

Back was already a little fried from the garage session, but felt pretty good about the work.

Conditioning

2,000m Row

I did a 7:23 in May, so was aiming to keep a sub 1:50/500m pace. Set a new PR by 10 seconds with a 7:13! I was doing a shit ton more conditioning back in the summer too. I think the extra leg strength and power was a big help because I highly doubt my lungs are better now.

The date on the rower is obviously wrong. 🙂 Felt good coming out of the gate, but started falling off the pace. I actually think I was having more of a power problem them I was breathing in that 3rd 500m. Should have tried to push harder in the last 200m instead of just the last 100m.

I grabbed a couple of KB just to try double-arm OHS. Did 10#, 15#, and 20#. Wasn’t too bad, but could still feel the arms floating forward. I wouldn’t be able to hold a heavier weight in place at the bottom of the squat. Work in progress…

Bomb Squad Not Necessary

Had no explosiveness at all today. Felt really slow.

Was in at 10am with Matt.

Warm-up

2:00 Air Dyne
DU for sets of 59 and 30 (w/ untied shoes)

Snatch

75# Positions
95# Positions
3 @ 115#
3 @ 135#
2 @ 155#
F-1 @ 165#
1 @ 165#
1 @ 170#
1 @ 170#
1 @ 160# (left side had 5# more than the right!)
F @ 165#
F-1 @ 145#
1 @ 150#
1 @ 155#

As you can see I was all over the place today. Felt slow and weak. Here are the two lifts at 170#…

Push Press

5 @ 95#
5 @ 135#
5 @ 155#
5 @ 175#
5 @ 190#

Fun!

Matt and I played two games of Rowling. The first game doing 100m for each frame and then 200m per frame in the second game. We really caught the hang of it in the 2nd game and were getting all 0s and 1s after the first few frames. So we each rowed over 3000m and got in a little recovery conditioning.

Cleaning up My Plate

In at 10am with Matt. Have a headache today. Cleaning up my eating starting today and trying to get back down to 195# by December.

Warm-up

1,000m Row

OLY

3 Position Halting Clean Deadlifts

2 x 3 @ 115#
2 x 3 @ 145#
3 @ 165#

High Hang Power Cleans w/o dip

3 x 2 @ 135#
2 @ 145#
2 @ 165#

Power Cleans

2 x 2 @ 165#
2 x 2 @ 185#
2 @ 205#

Strength

Back Squats

5 @ 135#
5 @ 225#
5 @ 255#
5 @ 285#
5 @ 305#

That’s a 10# PR for my 5 rep squat. Last rep was a struggle.

5 Sets NFT

5 Snatch Presses in a squat hold (45-65-70-75-80#)
20 Sit-ups

Conditioning

E2M 20:00

30s Row

So basically 10x :30/:90. After hitting the start on each interval I tried to keep a 1:25 pace. Was able to stay pretty consistent throughout.

Barbells for Boobs

2013-989-crossfit-barbells-for-boobs Went out to 989 CrossFit this morning for the Barbells for Boobs event. It was a partner workout that Kevin and I paired up for.

“Helen” meets “Grace”

3 Rounds
- 400m Run
- 21 KBS (53#)
- 12 Pull-ups
30 C&J (135#)

Both team members run together, but split up the rest however you want. I did the first round of KBS and then the 2nd and 3rd rounds of pull-ups. Kevin obviously did the opposite movements in those rounds. I think I went 7-6-4, all touch-n-go on my C&J. The 400m runs had to be a little short because the top team did their first run in a minute. We finished in 9:26, tied for 2nd place, but a full minute behind the first place team, who destroyed the runs. In a 1 round Rowling tiebreaker, I did 106m against the other teams 105m, so we officially took 3rd place. It was a really fun event, especially since it was for such a great cause.

I jumped on the rower for 5 minutes to cool down.

Three’s Company

Over to Kevin’s garage to train with him and Alex tonight.

Warm-up

5:00 Air Dyne

OLY

Blocks at the knee:
- 2 x 2 Snatch Deadlifts + 2 Power Snatches @ 95#
- 2 Snatch Deadlifts + 2 Power Snatches @ 115#
- 2 Snatch Deadlifts + 2 Power Snatches @ 135#
2 Power Snatches @ 145#
EMOM 5:00 – Power Snatch @ 155#
EMOM 5:00 – Power Snatch @ 165#
EMOM 3:00 – Power Snatch @ 170#

The EMOMs were a little longer because there were 3 of us rotating through each lift. I missed the 2nd one at 170, even though it was OH just fine.

Strength

Pendlay Rows

7 @ 170#
8 @ 185#
8 @ 200#

3 Rounds, paced with 3 of us going

5 Strict HSPU
5 Kipping HSPU
5 C&J @ 135#

The HSPU were on 55# competition plates with an AbMat, so a bit of a deficit. Wanted to get the feel for some touch-n-go C&J for Barbells for Boobs on Saturday.

Back Squats

5 x 3 @ 255# for speed

Conga-line style, so very little rest between sets.

It’s pretty nice having the three of us being so close in a lot of lifts, makes it really easy to cycle through stuff without changing plates all the time. Kevin and Alex were done for the day after this.

Conditioning

5 Rounds

30s Row
1:30 Rest

Would have done 10 if it wasn’t already approaching 2 hours for the session.

For the first 2 intervals I was doing a few short fast pulls to get the erg going. Then for the last 3 I went back to a full pull to start. I think I know which one I’ll be sticking with. Is that consistency or what?

Langford Squat Couplets

In at 10am. Feeling spicy in the back and shoulders.

Warm-up

Jump Rope and DU for about 3 minutes.

Squats

Warmed up with 5 front squats @ 45# and 5 back squats at 45#, then into doing Langford Squat Couplets, which are 2 front squats, rack it, immediately into 5 back squats with the same weight.

2/5 @ 95#
2/5 @ 135#
2/5 @ 185#
2/5 @ 225#
2/5 @ 255#
2/5 @ 275#
2/5 @ 285#

Was hoping to hit 275# when I started, so really happy with 285#.

EMOM 10:00

10 DB Bench Presses (45# DBs)

Felt pretty good and right arm wasn’t lagging behind. Didn’t think I’d be able to stick with the 45s all the way, but wasn’t too bad.

3 Rounds NFT

5 Box Jumps (32″)
10 T2B

I haven’t done box jumps since before the knee issue, so was good to test it out.

Got on the rower and did an easy 15 minutes for 3,365m, holding about a 2:10 pace.

The squats were a challenge, but overall a pretty light session. No need to kill myself after just training 13 hours ago though.

3 Hours Bro

Over to Kevin’s garage for a 3 hour training session tonight.

Warm-up

3:00 Air Dyne

OLY

3 Position Halting Clean Deadlift

2 x 3 @ 135#
3 @ 155#

High Hang Cleans (Power Position, no dip)

5 x 2 @ 135#

These two position pieces really helped my feel. My cleans have felt pretty terrible lately. Even my setup position is feeling better after forcing myself to stay over the bar, but get in a more upright position.

Warmed up the shoulders with 5 x 45# shoulder press, 5 x 45# BTN press, and 5 x 45# split jerks.

Power Clean & Jerk

2 @ 135#
5 x 1 @ 155#
5 x 1 @ 185#

Tried not to go 100% on the jerks because they felt terrible when I did and I don’t need to at these weights. Also worked on slowing down the first pull and pushing the knees out instead of having them cave in on me after the bar gets by them.

Push Presses

3 @ 155#
3 @ 165#
3 @ 175#
3 @ 185#
3 @ 190#
3 @ 195#
3 @ 200#
3 @ 205#

That’s a 20# PR on my 3RM and just 10# under the max I set about 5 weeks ago.

Gymnastics

Alternating Tabata (4 each)

Hollow Rocks
Pull-ups

Did 16-13-12-10 on the pull-ups. Didn’t drop from the bar in the first 2 rounds.

WOD

3 Rounds, Follow the leader style

500m Row
21 KBS (53#)

So we got some rest after completing the KBS each round. Pulled about a 1:46 pace for each 500 and all of the swings were unbroken.

All Over the Place

In at 10am with Matt and Alex.

Warm-up

3-4:00 of Jump Rope & DU
45# Snatch Positions and some Klokov Presses

Power Snatches

Positions and some doubles with 95#
2×2 @ 115#
E30S 5:00 1 @ 135#

Back Squats

5 @ 135#
5 @ 185#
3 @ 225#
3 @ 255#
2 @ 275#
2 @ 295#
1 @ 305#
1 @ 315#
1 @ 325#

Matt and Alex were doing some 7 rep TnG Bear Complex, so I jumped in at 145# for a go. That’s a 20# PR. I actually forgot to do a front squat (power clean right to jerk) on the 2nd or 3rd one, so did an 8th for it to be legit.

I grabbed an empty bar and did a set of 20 shoulder presses.

10 Rounds

30s Row
30s Rest

Felt pretty rough today on this, but looking back, that’s 5m more than October 4th, which isn’t all that easy to do when you’re sprinting anyway.

nov-4-2013-row-1

nov-4-2013-row-2

Grabbed an empty bar for 20 more shoulder presses.

Came back at 8pm to do a little more with Matt.

3 Rounds NFT

100m Sled Drag (25# sled + 270#, 50 down and back)
30s Battling Ropes waves
30s Battling Ropes slams
30s Battling Ropes circles

Holy fuck! Tried to do big steps and full foot on the ground for all of the sled dragging. We’ve done 5 plates before, but never 6. Really burned the ass. Those battling ropes are no fucking joke either.