run – Page 13 – Nick Momrik's Fitness Logs

Repping Deads & Bench

My shoulders feel pretty good considering the work they did yesterday at the gym. I was out in the garage around noon.

Engine Builder – Speed

2:00 Warm-up
10:00 Test
3:00 Cooldown

Done on my Airdyne (AD2) with 0.73 mile in the warm-up and 0.88 in the cool down, with rests between each part. For the test I got 387 calories and 4.26 miles (6,856m), which is a PR by 3 calories. My start and finish are good but I need to hold 85 RPM more in the middle of the ten minutes instead of falling down to 83. Getting closer to 400!

I’ve been doing this test long before Engine Builder and it’s neat to see the progress.

I went to the 4pm class.

Warm-up

8:00

5 Up Downs
10 Air Squats
15 Lateral Hops
10 Leg swings
2x 30m Run

Just the run shy of getting 4 rounds.

Conditioning

4 Cycles
- 3:00 AMRAP
  - 400m Run
  - Max Sumo KB Deadlift (88#)
- 1:00 Rest
3:00 Rest (total – skip the 1:00 rest after the 4th cycle)
4 Cycles
- 3:00 AMRAP
  - 500m Row
  - Max Bench Press (135#)
- 1:00 Rest

The cycles were programmed in the opposite order, but we have to adjust due to the number of rowers in the gym. I knew I could do well with the rowing when I was tired so volunteered to do the rowing one first. I ran the out-and-back 400m route and couldn’t be more pleased with my times there. Rx was 225# deadlifts, but I’m not ready for that, especially after so much lifting yesterday. I could have done a few more deadlifts in several of the minutes, but 35 in every round was more than enough reps! I wanted to keep a pace under 1:50/500m on the rower and I was able to. Wasn’t really sure how the bench press would feel, but after the first round I set a goal to start with a set of 10 each time. I did 10-8, 10-10, 10-5-5, and 10-5-3. So a total of 140 sumo deadlifts and 76 bench presses.

2019-05-22-gym

Midline

4 Sets

1:00 Plank
40 Russian Twists (35# KB)
1:00 Rest

I did the planks on my hands because I was soaked in sweat already. The planks felt extremely easy. It took 9:33 to complete this.

So Much for Shoulders

Walked 18 holes in the cold yesterday and got more sleep last night after WHOOP told me I needed 9 hours. I haven’t been getting 8+ every night since my Utah trip, so I’d like to get back on track. Around noon I pulled the rower outside and did this on the back patio.

Engine Builder – Interval

3 Rounds

2k Row
3:00 Rest

Almost 2 months ago I tried to hold 1:50/500m for a 3k + 2k with 3:00 rest but couldn’t maintain for the final 1k. How far has my conditioning come? Could I make it through all 6,000 meters at that pace?

Yessir! My times were 7:19.9, 7:19.7, and 7:19.7. I really had to push over the last 1,200 meters.

Went to the 4pm class and got there a little early for some rehab stuff.

Accessory

2 Sets

10/10 Lateral Step-ups (30″)
10 Back Extensions

Warm-up

400m Run
15 PVC Passes
10 Pause Shoulder Press (45#)
10 Pause Split Jerk (45#)
5 Power Cleans (45#)
5 Push Jerks (45#)
5 Power Clean & Jerks (95#)

Weightlifting

E2M – 10 Rounds

10 cal Assault Bike
2 Power C&J

Fatigued lifting! For some reason I was thinking this was only 5 rounds, so I was almost to my goal weight in the 4th round. A bunch of other people made the same mistake and the morning class actually only did 5 rounds! So I didn’t go as hard on the bike from the 4th round on. I did 135, 165, 185, 205 (6 sets!), and 225. All push jerks until the last set when I did split jerks. I think I belted up starting with the 205. I went straight from the clean into the jerk, without the pause and reset, on everything until the 225.

Conditioning

2 Rounds – EMOM 4 Burpees

50 Push Jerks (95#)
25 Toes-To-Bar

When I saw this workout I thought I’d try the Rx+ 115#, but after the mistake on the lifting I changed back to the Rx weight and was glad I did. It was horrible going between burpees and jerks with no rest for the shoulders. I did something like 20-13-9-8 in the minutes and those were not all unbroken sets. I had enough time to get in 5 T2B, then did 5-5 in each of the next two minutes. I took advantage of a little rest before burpees and then did a set of 10 in each of the next three minutes, resting with whatever time I had left. I did 5-5 in each of the next two minutes. Shoulders were completely rocked. Then I did 2×5, and 3×5 on my T2B. I could have pushed more on the T2B in both rounds of the workout. I was done in 12:53.

Double Ladder

On Wednesday I woke up pretty sore in my lower body and felt it in my chest at night. Walked 15 holes of golf before getting rained out. Still a little sore yesterday and walked 18 holes. Seemed like I tossed and turned a lot last night, but felt good by the time I headed out to the garage before noon.

Engine Builder – Speed

6 Rounds

3:00 Bike
1:00 Rest

Hold 81-83 RPM most of the time. I got 105-108-105-106-109-109 calories and 1.22 – 1.23 – 1.21 – 1.21 – 1.24 – 1.23 miles (1,963 – 1,979 – 1,947 – 1,947 – 1,996 – 1,979 meters).

Warm-up

600m Run
Burgner Warm-up (PVC & 45#)

Weightlifting

High Hang Power Snatch + Hang Power Snatch + Power Snatch

It was more like a tall snatch than a high hang, which is weird for powers, but I didn’t want to squat with my back and so many snatches from the ground coming up in the workout.

Conditioning

12:00 AMRAP

10-9-8-7-6-5-4-3-2-1
- Power Snatches (75#)
- Burpees over the Bar
10-9-8-7-6-5-4-3-2-1
- Push Jerks (115#)
- T2B

Again, I did all powers when I guess they were supposed to squat all the reps. I never dropped the bar during any sets. I finished the first couplet in 7:36 and added the weight to one side while Casey helped with the other side. I also pulled the tape off my thumbs. I got through the round of 10s, 9s, 8s, and then 7 jerks plus 3 toes to bars. I went 5-5, 5-4, and 4-4 on my toes to bars, mostly because my lungs needed a break. So 174 reps in total. Felt really humid in the gym today.

Tuesday Duathlon

My hips and legs are a little sore from the squats. Got a really good night of sleep though.

Engine Builder – Endurance

40:00

2 Mile Run
20:00 Airdyne

Instead of doing a straight 40 minutes on the Airdyne I thought I’d take advantage of the nice weather. Before lunch I ran a loop around the neighborhood and then jumped right on the bike. My heart rate was stable through the transition between running and biking. The run ended up being 2.08 miles according to RunKeeper and took 20:21. I went with an even 20 minutes on the Airdyne for 7.17 miles and 532 calories.

Went to the 4pm class.

Warm-up

2 Rounds
- 200m Run
- 10 Hand Release Push-ups
- 10 Push Presses (PVC)
3 Rounds
- 30/30s Banded Overhead Stretch
- 10 PVC Passes

Midline

5 Sets

40 Russian Twists (35#)

Worked these in between the first five sets of push presses. Forty reps is a lot!

Strength

Push Press

5×45#
5×95
5×115
5×135
5×155
5×175
5×195

Wasn’t sure if I should go again after the 175. I got out my belt, which helped a lot and the weight felt a lot better.

Conditioning

5 Cycles

2:00 AMRAP
- 12 cal Assault Bike
- 8 DB Snatches (50#)
- MAX T2B
1:00 Rest

Was nervous about the snatches because that’s where I got my last minor back tweak. I started out HOT on the bike with RPMs up over 90 and the other rounds were in the 70-75 range. I got 25-17-16-16-16 for 90 total T2B.

Running Still Sucks

I’m still a little sore today. Out in the garage before lunch.

Engine Builder – Max Aerobic Power

18 Rounds

1:00 Row
30s Rest

Goal was 1:46/500m, which I held. Got 283 or 284 meters every time. Probably could have gone a little harder.

Went to the 4pm class.

Warm-up

5:00 Assault Bike (3km)
Front Rack Stretch
10 Pause Squats (45#)
5 C&J (45#)
5 C&J (95#)

Conditioning

6 Rounds

400m Run
10 C&J (95#)

This was programmed as 10-8-6-4-2 with increasing weights (pick your own loads) and then max out with any remaining time. Or there was an option to stick to sets of 10, which was up my alley because of my back issues. I ran the true 400m route today since I was scaling the weight and need the running work. I did 2×5 on the C&J for five rounds and finished with 10 unbroken. Took me in 17:27. I still am no good at running, but maybe I was tired from the rowing. Sounds like a good excuse. 😉

Midline

4 Sets

10 Barbell Sit-Ups (45#)
15 Barbell Reverse Sit-Ups (45#)
20 Russian Twists (53#)
30s Rest

Accessory

3 Sets

Dumbbell Curl 21s (30#)
10/10 Single Leg Hip Thrusts (30#)

Kind of Like Murph

Set my alarm and got up to get to the 9am class.

Warm-up

400m Run
Dynamic stretching

Conditioning

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
300 Sit-Ups
200 Double Unders
100 Pull-Ups
1 Mile Run

Paired up with TJ. Tom was the odd man out, so he joined us and worked at the same time as me. We decided to go through this like a chipper and thankfully even the runs were able to be split up. We did 200 meter runs, sets of 5s for pull-ups and push-ups, and 15s for air squats. Then we did sets of 15 sit-ups most of the way with 2 or 3 sets of 10s. Dubs were sets of 25 (no misses for me) and 5s for pull-ups again. I was able to get through ever set of pull-ups in both rounds doing butterflies and I did wear grips. There was a 35 minute time cap, which we hit right around the end of the sit-ups. We decided to finish and it took about 45 minutes.

After cleaning up the last of the tree branches and running a bunch of errands throughout the day, I hopped on the rower. With the long workout this morning I decided to put off the week 9 endurance piece on the Airdyne until tomorrow.

Warm-up

5 Rounds

30s Row
30s Rest

Increase the pace each interval. Ended up with 131, 137, 143, 150, and 158 meters.

Engine Builder – Anaerobic

8 Rounds

30s Row
2:30 Rest

Going to stop paying attention to the calories for such short intervals like this. There just isn’t enough variance at a high pace like this. So my goal pace shifts from > 2,200 cal/hr to < 1:25/500m. I went 178, 178, 179, 181, 181, 181, 181, and 182 meters. This was 33 overall meters more than a month ago and 56 better than two months ago. Today’s first interval matched my best distance from last time. I think the warm-up definitely helped. There was still a bit of warm-up up at that high pace as you can see from the first four intervals.

Back From Utah

Yesterday was a long travel day. My back didn’t seem to improve over the week away. I don’t think sitting on flights and working from couches, kitchen chairs, and patio chairs helped though. Mowed most of the lawn today but didn’t feel like doing an Engine Builder workout. Went to the 4pm class though.

Warm-up

400m Run
Line Drills
- Ankle Rolls
- Walking Lunges
- Hug Knee to Chest
- Quad Stretch
- Lunge & twist
- Side Lunge
- High Knees
- Butt Kicks

Conditioning

10 Rounds

10 cal Assault Bike
10 cal Row
10 DB Floor Press (50# DBs)
10 Wall Balls (20#, 10′)

This was a good one to come back to, even though the notes said not to go hard. I held a pretty good pace though and smoked everyone. Took me 26:22 with a few short waits on for our one AB to open up and then for Weston to get done with the dumbbells we were sharing.

Accessory

5 Sets

20 Russian Twists (53#)

Much Needed

After realizing I’d done something 8 days in a row I took a well-deserved and much needed complete rest day on Friday. Got up for the 9am class this morning. My back is still pretty tight.

Warm-up

400m Run
Line Drills

Conditioning

Partner Workout

8:00 AMRAP – 20-40-60…
- Calorie Row
- Burpee Over Rower
2:00 Rest
8:00 AMRAP – 20-40-60…
- 2x Plyo Lunges
- HSPU
2:00 Rest
8:00 AMRAP – 20-40-60…
- Wall Ball (20#, 10′)
- Toes to Bar

I teamed up with Connie. She did 8 calories to my 12 and we alternated sets of 5 burpees. Got through the 20 and 40 there. In the second AMRAP I substituted those movements in place of hang power cleans and push presses because of my back. We split everything in sets of 5s so I was doing 10 lunges each time it was my turn. We got through the 20, 40, I had one set of 10 lunges left to finish the first part of 60. We split wall balls in sets of 10 and T2B in 5s. Finished the 20-40-60 wall balls and 48 (I did 23) of the 60 T2B. She was doing knee raises which gave me almost no rest.

Accessory

3 Sets

21s (30-25-25#)

Back to the originals. It was nice to switch it up to the other version for a few weeks, but I don’t think they worked very well. First time doing a set with 30s!

A friend came over to cut up some trees that fell during the winter, so I was hauling a bunch of logs around. Then I took a truckload, carried the wood around some more, and stacked it for another friend. Was planning to row tonight, but I’m whooped after moving all of that wood.

Slow Down the Wall Balls

Quick trip out to the garage before lunch.

Engine Builder – Interval

2 Rounds

7:00 Airdyne
1:00 Rest

Very similar to the 7-5-3-1 work yesterday. Wasn’t feeling 82-83 RPM today though and it ended up being around 80-81. Did 237-239 cals and exactly 2.81 miles both intervals.

Went to the 4pm class.

Warm-up

2 Rounds

200m Run
10 Air Squats
10 PVC Passes
10 Behind the Neck, Snatch Grip Sotts Press (PVC)

Accessory

4 Sets

12/12 Single Leg Hip Thrusts
25 Banded Pull Throughs (green)
Dumbbell Curls – 21s (25#)

Did this instead of OHS because of my back. Still doing the A version of the 21s.

Conditioning

15:00 AMRAP

30 Double Unders
15 Wall Balls (20#, 10′)
30 Double Unders
15 Pull-Ups

Missed a DU or two in almost every round. Had to go slower than normal on the wall balls due to my back, which I could feel on the jumping and the wall balls. I did 3×5 on every round of pull-ups. Got through 5+30.

Accessory #2

5 Rounds

10 DB Lunges (35# DBs)
20 Sit-ups

Took about 6 minutes.

Tabata Rows Suck

Stayed up later than I’d like, but got up and went to the 9am class.

Warm-up

400m Run
Stretch

Conditioning

Partner Workout

5 Rounds
- 10 DB Snatch (50#)
- 20 Burpees
4 Rounds
- 20 Box Jumps (24″)
- 40 Pull-ups
3 Rounds
- 30 Calorie Row
- 60 Wall Balls (20#, 10′)

I teamed up with Tom and we crushed! For the first four rounds of snatches one person did them and then we split them 5-5 in the fifth round. Burpees were split 10-10 each round. Box jumps were split 10-10 each round and we alternated sets of 5 pull-ups. Those pull-ups started feeling hard in the 2nd round! We split the calories 15-15 every round. First two rounds we alternated 20-20-20 on the wall balls and then 30-30 to finish. Took us 25:51, well under the 35 minute time cap. That felt really good!

I might have aggravated my back a little bit with the snatches. I could feel it on the box jumps, so I went a little bit slower. It felt good for wall balls though.

I was planning on doing my EB work later tonight, but my dad made a last minute decision to come down and watch the Masters, so I got it done before lunch.

Engine Builder – Interval

2 Cycles

8 Rounds (Tabata)
- 20s Row
- 10s Rest
5:00 Rest

I had no clue on a pace for this. Maybe something faster than a 1k PR pace? Sounded good to me, so my goal pace was 1:30/500m.

That was a terrible strategy!! I underestimated how much energy is required to get the flywheel up to speed each time, especially on such short rest. New goal for the second cycle was a 1:38 pace. That worked out much better!

My meters were:

108-110-106-98-95-96-97-97 (807)
103-102-102-102-101-101-100-102 (813)

When I hit my average at exactly 1:38 it was 102 meters. Consistency is key and worked out to more meters. I took a look at BTWB and people must use the clock when they do a Tabata row instead of programming the monitor, allowing them to get a lot of carryover meters every interval. 800 meters is only like the 40th percentile!

I did a real slow 1,000 meters in 5:00 to cool down.

I’ll be watching the Masters the rest of the day.