row – Page 9 – Nick Momrik's Fitness Logs

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
DB Shoulder Press
- 10×15
- 5×30
- 5×40

Weightlifting

Squat Clean + Hang Squat Clean

5×45#
3×95
2×135
155
175
185
195
205
210
215
220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

800/550m Row
40 Double DB Deadlifts (50/35#)
800/550m Ski
40 Double DB Shoulder to Overhead (50/35#)
1,600/1,100m BikeErg
40 Double DB Squats (50/35#)
1,600/1,100m BikeErg
40 Double DB Shoulder to Overhead (50/35#)
800/550m Ski
40 Double DB Deadlifts (50/35#)
800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

50s Sandbag Bear Hug Hold (100#)
20 DB Pull Throughs (60#)
50s Plank
30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Good Back Test

This morning I got my second shot of the vaccine and as I write this at 9:30 I’m feeling fine. Hopefully I wake up good to go. Out in the garage at 4pm.

Warm-up

10 Deadlifts (45#)
10 Deadlifts (105#)
10 Kip Swings
5 Deadlifts (155#)

Conditioning

3 Rounds

20 cal SkiErg / BikeErg / Row
20 GHD Sit-ups (modified sitting on a MB)
20 cal SkiErg / BikeErg / Row
20 Deadlifts (185/125)
20 cal SkiErg / BikeErg / Row
20 T2B
5:00 Rest

Used a different machine each time through, with SkiErg, BikeErg, and Rower being the order. First round took 6:57, second round took 5:59, and the third round took 6:32. Total time with the rests was 29:28 My challenge for today was sticking to sets of ten on the deadlifts and toes-to-bars, which I was able to do. My deadlift warm-ups felt great so I wanted to hold on there. As far as time goes, I think 4×5 would have been the better move because it would have kept my heart rate down. Going from the barbell back to a machine sucked every round, especially the rower where my legs had no power left. Really happy I was able to do all tens on the T2B as well! This was a lot of lower back volume and things held up well.

Legs & Gymnastics

4 Sets

20 alt Curtsy Lunges (30# DBs)
5 Handstand Kick-ups

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.

Squatting a Snatch and Heavy Thrusters

No invitations yet for the Age-Group Online Qualifiers, but they did release the cutlines. For the Men’s 40-44 it’s 2,025th place and I’m ranked 1,941st. Quads are already getting sore from the squat jumps yesterday. Out in the garage at 4pm.

Warm-up

3:00 Row (757m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches (w/ mini band)
5 High Hang Muscle Snatches (45#)
5 OHS (45#)
5 High Hang Squat Snatches (45#)

I think it’s been over two years since I’ve done a squat snatch and probably almost that long for overhead squats. I was falling over with the empty bar in this warm-up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

The workout was take 12 minutes to do five complexes @ 65% of 1RM Snatch or a moderate weight. I did it twice with 75, then once at 95 and 115 before loading my working weight of 135 pounds. I wasn’t really thinking about the percentage until after my first set and then calculated 143 pounds off my all-time 220 max, so I was actually heavy for any recent lift I’ve done. Really started to feel better after the first two complexes with 135. Like riding a bike.

Conditioning

15-12-9

Thrusters (115#)
C2B Pull-ups

The actual Mayhem workout was 135# thrusters and strict weighted pull-ups with 50 pounds. Was always going to modify that, especially training for the AGOQ. It would be a good version to try some day, but not this day. I warmed up with 5 thrusters at each of 45 and 95 pounds.

In the workout I went 9-6, 7-5, 5-4 on my thrusters and wore a belt. Just making sure not to push it too hard or take too many risks as my back gets used to some of this stuff again. The lifts themselves actually felt ok, but just gassed me. Looking back at WHOOP, my heart rate wasn’t even that high, so I probably should have pushed more with shorter rests. I went 9-6, 7-5, 7-1-1 on the chest-to-bar pull-ups and was losing my butterfly in some of the later sets since I’m out of practice. Finished in 5:24.

Skill / Accessory

3 Sets

3 Handstand Kick-ups
10 Calf Raises (20# DBs)
40′ Tip Toe Farmer Carry (20# DBs)
10 Calf Raises (20# DBs)

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

3:00 TrueForm Run (0.47 km)
80′ Lateral Monster Walks
80′ Monster Walks

Legs

3 Sets

6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
6 Step-ups
6 Single Leg Lateral Step-ups
6 Step-ups
8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

12 RDLs (50# DBs)
12 Goblet Squats (53# KB)

Conditioning

2 Cycles

5:00 AMRAP
- 5 Strict Pull-ups
- 10 cal Row
- 12 Russian KBS (62#)
2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

EMOMachines

With the early Open announcement this Thursday and plans for Friday night I’ll be doing my workout on Thursday night. So I’m switching up days for the week and will rest tomorrow. Out in the garage at 4pm.

30:00 EMOM (alt)

12 cal SkiErg
16 cal Row
16 cal BikeErg

Aimed for 40 seconds on the monitor’s screen with each machine. Eww for the last nine minutes.

I need to get back to doing more interval work with the machines.

Twelves for Back

My back is still really tight, but at least the low back is all muscle soreness and not pain. Slept about 9 hours each of the last two nights to help with recovery. Out in the garage after 10am.

Back

3 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 54-60-60#)

3 Sets

12 Incline Straight Arm Lat Pulldowns (60-71-71#)
12 Incline Forward Facing Lat Pulldowns (93-104-104#)

3 Sets

12 Standing Offset Row to Chest (double handle, 71-76-82#)

I liked the 12 reps sets and going a bit lighter I tried to bust through everything and not take breaks. Good pump!

Conditioning

5 Rounds

20 cal Row
20 Push-ups

Pulled an average of about 1,400+ cal/hr over the course of the workout, with the last two rounds being my fastest. Went 10-10 on every round of push-ups. Finished in 7:55.

Shoulder DOMs

The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.

Back

3 Sets

10 Lat Pulldowns (115#)
10 Underhand Lat Pulldowns (115#)

3 Sets

10 Seated Cable Row (115#)
10 Incline DB Back Fly (30#)

3 Sets

10 Standing Offset Double Handle Row (93#)
10 Incline DB Rows (40#)

Midline

3 Rounds

15 V-ups
10 Plank Walkouts
30 Oblique Crunches

I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.

Conditioning

8:00 EMOM (alt)

18 cal Row
15 Burpees

I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.

Upper Ab Burnout

Yesterday was a rest day with family in town. Kind of tired though. Out in the garage at about 12:45 for some quick work.

Warm-up

5:00 Row (1,268m)
5:00 SkiErg (1,075m)
5:00 TrueForm Run (0.75km)

Midline

4 Rounds

20s Hollow Hold
20 OH Crunches (55# plate)
20 Russian Twists (55# plate)
20 alt V-ups

The thick 55 pound plate is not fun for the twists. This was definitely an upper ab burnout. Finished in 9:28.