run – Page 27 – Nick Momrik's Fitness Logs

Alternating 200s

My ankles were really tight last night doing ROMWOD and they are a bit sore this morning. Must be from the double unders because my calves are sore too. Went to the track before lunch.

Aerobic Capacity – VO2 Max

2016-09-12-200s Warmed up with an easy 400m jog.

8 Sets

200m at target pace
200m jog

Target for #1-3 was 54s, #4-6 was 52s, and #7-8 was 51s, which I was able to hit with ease. All my splits are in the screenshot. Walked a lap before heading home.

Wanted to hit a garage session in the afternoon, but got some yard work done instead. ROMWOD for 20 minutes tonight.

Too Heavy

After staying up for the iPhone 7 pre-order, I took a needed rest day yesterday. I’ve had this crazy idea to try a 225# “Grace” for months. Today was finally going to be the day.

C&J Warm-up

5×45#
3×95
3×135
2×165
2×185
1×205

Heavy Heavy Grace

Oh boy, 205# was already feeling heavy in the warm-up. I got through 4 reps with 225# right around a minute in. Then I failed the jerk on the 5th rep. Enough of that! I am not fit enough; it would have taken me way too long to finish. So I rested up and lightened the load.

30 C&J (185#)

This was more my level. Tried not to rest too much and happy with the result. Made it through 11 reps before I started to reset between the clean and the jerk. Finished in 6:59, which is the time domain I was looking for. I was so uncomfortable after I finished, I had to get everything off. Then for a few seconds I thought I might actually puke. My splits every 5 reps were:

5 – 0:40
10 – 1:42 (1:02)
15 – 3:02 (1:20)
20 – 4:39 (1:37)
25 – 5:56 (1:17)
30 – 6:59 (1:03)

Really slowed through the middle.

Aerobic Capacity – Strength Endurance

Took a solid recovery time and headed outside.

6 Sets

25′ Broad Jump
200m Run (Target = 0:39)
2:00 Rest

Some of the instructions for this one said 10 jumps OR 25 feet. Using the distance seemed much better logistically to me, but after doing it I feel like I probably missed out on a lot of the intended response since I did the 25 feet in 4 jumps. I was easily under the target on the 200s every round since I didn’t mark off a 100m spot to check my pace. My run times were 36, 37, 36, 38, 38, and 37 seconds. Including the rests it took me 14:35 to finish.

Nineteen minute ROMWOD in the afternoon.

Pace By 100s

Felt a little tight this morning but nothing noticeably sore. Headed over to Heritage High School after 10am. Warmed up with an easy 400m jog.

Aerobic Capacity – VO2 Max

4x200m with 1:00 rests
3:00 Rest
3x300m with 1:00 rests
3:00 Rest
2x400m with 1:00 rest

The target pace was 20-22 seconds per 100m for each interval. No issues on the 200s going in 42, 40, 40, and 38 seconds. That extra 100 meters in the 300s started to burn a little, but still no problem in 0:58, 0:59, and 1:01. I knew the 400s would be a good challenge, but made the targets there too with 1:22 and 1:25. Walked 700m to cool down. Easy day as far as volume goes.

Might go to the driving range to work on my swing after lunch. I have a chiro appointment tonight and will do a 45 minute ROMWOD at some point. Otherwise taking it easy today.

Legs On Fire

Warm-up

Ladder Footwork Drills
20 PVC Pass Thrus

Accessory

5 Pendlay Rows (45#)
5 Pendlay Rows (95#)
5 Pendlay Rows (125#)
8 Evil Wheels
5 Pendlay Rows (155#)
8 Evil Wheels
5 Pendlay Rows (175#)
8 Evil Wheels
5 Pendlay Rows (185#)

Used an underhand (supinated) grip on the rows. I have a feeling I’m going to have sore abs tomorrow. Usually stick to sets of 4-5.

Grip / Carry Work

400m Pinch Plate Carry (2×25#)

Getting easier to go longer without having to rest.

Conditioning

4 Cycles

20 Wall Balls (20#, 10′)
20 Air Squats
200m Run
3:00 Rest

My rounds were 1:57, 1:55, 1:57, and 1:58. That final round of air squats was getting me and I had to take 2-3 brief stops instead of busting them out non-stop. Was able to pick up the pace since it was the last run to make up for the lost time. This was exactly the leg burner I planned it to be; did not want to head out the door running after the 40 squats.

Played 18 holes of golf, but rode in the cart. I’m going to skip ROMWOD today and make it up tomorrow.

Hangin’ Snatch

Got to the gym at 10 and warmed up with Crossover Symmetry Activation.

Back Squat

E2M

6×45#
6×135
3×205
3×255
7x3x285

Felt solid. Wore the belt for the 7 working sets.

Hang Snatch (above knee)

Pause 2 seconds above knee and 2 seconds in OHS.

3x20kg
3×40
3×50
2×55
1×60
1×65
1×70
1×75
1×80
1×85
1×88
1×90

Happy to not miss any of these this week. I was a bit toe-sy on the last couple, but saved them. Pretty sure the last two were both PRs from the hang.

Snatch Lift Off

2x105kg
2×110
3x2x115

No straps and used a hook grip for all sets. These are tougher on my grip than anything else.

Finished up with Crossover Symmetry Iron Scap and was out of there in about 90 minutes. Was nice to have done the push presses last night.

After the Michigan game I laced up my shoes and hit the pavement.

Aerobic Capacity – Aerobic Threshold

35:00 Easy Aerobic Run
- 8x40s Fast Surges

I did the surges every 4 minutes starting at 3:00. Took me a few to settle in and then I started to notice my body naturally adjusting. I’d slow more after each surge for maybe 30-60 seconds, but then as my heart rate recovered my pace picked back up without me concentrating on doing it. Pretty cool actually. I went a total of 3.72 miles and then walked just over a half mile back to the house.

I’ll do a 21 min ROMWOD tonight, which completes 5 weeks.

Four By Three By Four

I walked 18 holes each of the last two days, during our end of the season tournament. Then rested up on Tuesday. My Dad came down on his way to Ohio yesterday otherwise I probably would have done something last night. I did get in a 45 minute ROMWOD though after skipping on Tuesday. I’ll do 2 today to make up for it.

Headed to the track after 10am and warmed up with a 400m easy jog.

Aerobic Capacity – Lactate Threshold

4 Cycles

3 Sets
- 400m (target – 1:53)
- 30s Rest
5:00 Rest

Finishes up 5 weeks worth of the AC programming. It still blows my mind how bad my “fatigue factor” is. Hinshaw says Rich’s 27% (when he started working with him) was one of the worst he had ever seen and mine is 34%. How close can I get to the 20-21% average?

The weather was great for running, about 65° with a nice breeze. I think this was my favorite workout so far. Felt good getting into a rhythm since there was only one distance and one pace. My splits were:

1:49 – 1:50 – 1:50
1:51 – 1:51 – 1:51
1:52 – 1:50 – 1:51
1:50 – 1:49 – 1:49

After resting a bit at home I did a 21 minute ROMWOD to catch up on the missed day.

Got to the gym a little before the 4:30 class started and did Crossover Symmetry Activation.

Snatch Push Press + OHS

Pause 3 seconds in the squat.

1+5 20kg
1+3 40
1+2 50
1+2 60
1+1 70
1+1 80
1+1 85
1+1 90
1+1 95
Got down with 100 but lost it before getting up

I’ll take it. Wasn’t supposed to go any higher than a max snatch and I almost matched it. Needed to stay a little tighter. I put on the belt at some point, maybe with 70?

Tall Power Snatch + OHS

3x20kg
3×35
3×40
3×50
3×55
3×60
3×65

I put on lifting straps for the 4 working sets. Saving my hands in this final week of the Vaughn program. Was able to get the power triple at the end, unlike last week where I had to get a little below parallel on the 3rd rep.

Snatch Deadlift

5x90kg
5×95
3x5x100

Pause 3 seconds above knees on descent of each rep. I wore straps and the belt for every set. All that time under tension wiped me out. I’m glad these tempo deads are finished.

I also had the bright idea to do 20 GHD Sit-ups after each set, which was a deadly combo. After missing GHDs last week I wanted to make up for it this week by getting in both weighted and unweighted. We’ll see if that was a good idea or not.

Midline

5×20 GHD Sit-ups

I’ll do another 21 min ROMWOD tonight and be caught up.

Clarkless

When I got home from golfing last night my legs were like jello. I rode in the cart too so the 2 hours at the gym really caught up to me. Out in the garage at 11 to finish up the 2nd half of lifts I did before class yesterday.

Warm-up

Crossover Symmetry Activation
5:00 Air Dyne (1.48 miles)

Tall Clean

4×45#
4×95
2×135
2×165
2×185
2×195
2×205
2×215
2×225

I put on the belt starting with 185, but gave the knee sleeves a rest. No “Clarking” today! Got that double at the end without dropping it.

Clean Lift Off

2×255#
2×285
2×305
2×315
2×325
2x2x335

All hook grip. Kept wearing the belt. After each set I jumped on the GHD for 10 weighted reps with the 20# medicine ball. Since I missed out any GHD work last week I stepped it up with the 70 reps; I have always stuck around 50 reps when doing weighted. I actually kept the belt tightened up on the sit-ups and it felt good.

Yard work after lunch for a couple hours and then over to the gym by 6pm. I did end up returning those On shoes in exchange for a pair of Saucony, which I had never tried before. First day wearing them.

saucony-everun

Aerobic Capacity – Aerobic Threshold

30:00 Easy Aerobic Run
5:00 Rest
6x
- 10s Sled Pull Sprint
- 1:30 Rest
2x
- 20s Sled Pull Sprint
- 2:00 Rest

Don’t know if I’ve ever tried to sprint with a sled behind me. Was supposed to use a weight that would take 8-10 seconds to go 30 yards. Made a big guess and loaded 90# on the 25# sled for the pull sprints. With how long the grass was it ended up being too much resistance.

Went 3.03 miles on the run. I paced off 50 steps (about 50 yards or 45 meters) after the final 20 second sprint. Better than being too easy? Who knows, but it was tough so probably did the trick.

Will knock out a 20 minute ROMWOD and do some e-stim on my back, which has been tight all day.

3 Run Week

Yesterday I walked 18 holes and planned on trying to finish the lifting workout I had to stop a few days ago. Still felt my back a few times on the course and through the day so decided to rest it a couple more days. Hopefully tomorrow. Did a 23 minute ROMWOD last night.

With this back, I’m able to get in more running, which is a good thing I guess. Went to the track around 10am. Warmed up with a 400m jog and then 2:00 rest.

Aerobic Capacity – Lactate Threshold

3 Sets
- 600m (target – 2:50)
- 1:30 Rest
4:00 Rest
3 Sets
- 200m (target – 0:38)
- 1:30 Rest
4:00 Rest
3 Sets
- 500m (target – 2:16)
- 1:30 Rest
4:00 Rest
3 Sets
- 200m (target -0:38)
- 1:30 Rest

Wasn’t bad at all. I expected the 200s to hurt a lot more and they were no big deal. My 600s were 2:47, 2:49, and 2:47, the first set of 200s were 36, 38, and 36 seconds, 500s were 2:14, 2:13, and 2:12, and finally the last set of 200s were 38, 36, and 37 seconds. Immediately went into a 700m walk without any rest.

Completes 4 weeks worth of AC programming. Starting to get more comfortable with different paces and running in general.

Time for a 20 minute ROMWOD.

About 600

Headed right to the track when I got up this morning.

Aerobic Capacity – Lactate Threshold

6 Sets

3:00 Run (target pace of 30-32s/100m)
45s Rest

Didn’t even warm-up since the pace didn’t look aggressive at 8:00/mile. Felt really good and found the zone with that pace. At 30s/100 it would be 600m and I got an extra 5-15 every round so was running about a 29.5 second average. Walked 400m and headed to grab breakfast.

Golfing and will try to do a 45 min ROMWOD tonight.

Sled Then Run

Walked 18 this morning. Got to the gym around 6pm I think. Did an easy 400m jog and rested 3 minutes before starting the workout.

Aerobic Capacity – Speed/Strength Endurance

5 Sets

50m heavy max effort sled push or pull
300m Run (target – 1:29)
3:00 Rest

I wish I had seen more details on the sled work beforehand, because it was supposed to take 25-30 seconds. I pushed the prowler with a total load of 135# and it was only taking me 15 seconds. I ended up doing an extra 6th set since I had to get the prowler back across the parking lot anyway. My round times were 1:40, 1:37, 1:42, 1:41, 1:42, and 1:39 so was under target pace for all of the runs. That workout completes 3 weeks of the Aerobic Capacity work.

Had to hurry home and mow the lawn before dark. My iPhone says 10.5 miles on my feet today and I’m exhausted. Skipping out on ROMWOD tonight.