run – Page 29 – Nick Momrik's Fitness Logs

4 Minutes

My back was pretty stiff again this morning, though I slept really well last night.

Accessory

6 Sets

10 Reverse Hypers (210#)
8/8 Side Bends (70#)

Had programmed 4 good mornings but I skipped those because of my back and did the RH instead.

Conditioning

4:00
- Buy-in: 400m Run
- AMRAP Wall Balls (20#, 10′)
4:00 Rest
4:00
- Buy-in: 400m Run
- AMRAP Burpee Box Overs (24″)
4:00 Rest
4:00
- Buy-in: 400m Run
- AMRAP American KBS (53#)

Pushed it on the 400s. I only looked at the clock coming in on the 3rd one and it was a 1:30, which is my goal pace for a mile I’d like to do this year. The first two 400s were a little faster. I did 50 unbroken wall balls, a short rest and then 14 more for 64 total. I did all step-ups on the box due to my back and made it through 22 reps. I started out stepping down too but started hopping down at some point. I haven’t done any American swings in a long time so wasn’t sure how they would feel with my back, but they were fine. I did sets of 10 and 15 and then held on for the rest of the way, which was nearly a minute, to get 27 in a row. 52 total swings.

10 Rounds (Tabata)

20s Push-ups
10s Rest

Went all-out and quickly fell off a cliff. Reps were 22-20-13-9-6-6-7-7-7-8 for 105 total. Whenever we’ve done this recently the rest has been much longer to help recover.

Snatch Back

My legs are a bit beat today. The heavy squats are being felt for a few days. Went to the gym in the afternoon for a solo session.

Warm-up

Crossover Symmetry Activation
Snatch Warm-up Complex
3 muscle snatch + 3 OHS + 3 Snatch Press
- 45#
- 75#
- 95#

Weightlifting

23:00 Snatch EMOM

2 Sets 2×115#
3 Sets 1×135#
4 Sets 1×145#
5 Sets 1×155#
6 Sets 1×165#
2 Sets 1×175#
1×185#

Tweaked my back so stopped. 😦 I think that’s the first time I’ve had in issue with snatches. Too bad because I was feeling good and planned to keep going with two singles each 10 pounds until I missed. 100% day though and squatted every rep.

Did two sets of 10 heel drives on the GHD to try to loosen up my back. Tested out a couple of 135# deadlifts and they felt fine, so on with the metcon I missed out on yesterday.

Conditioning

4 Rounds

20 Deadlifts (115#)
400m Run

I liked this one. Deadlifts and running are one of those combos that can be nasty; it’s hard to get your legs moving when you take off after a big set of deadlifts. Finished in 9:32 and felt like I pushed pretty good on the runs. Did the deadlifts unbroken each round, but played it on the safe side with the speed of them due to my back.

30:00 Strongman Circuit

100m Sled Drag Backwards (double handle, 95#)
100m OH plate Carry (45#)
100m Farmer’s Carry (25# bumper plates)
100m Sled Drag Backwards (double handle, 95#)
100m Sandbag Carry (60#)
100m Farmer’s Carry (25# bumper plates)
100m OH plate Carry (45#)
100m Sandbag Carry (60#)

Finished 2 rounds plus everything through the first sandbag carry (so 500 of the 800 meter round). Soaked up some quality vitamin D.

400 & 200

Played 18 at a nice course yesterday, so rode a cart. Was tired so stuck with the planned rest day. Got my lazy ass moving this morning and went to the track for a few tests to get my BTWB Fitness Level back up to near where it should be.

Running

400m Jog (2:42.8)
3:00 Rest
400m Run (1:08.3)
400m Walk (7:11.1)
400m Run (1:04.3)
600m Walk (10:08)
200m Run (0:29.9)
400m Walk (6:57.9)
800m Jog (6:19.6)

Was disappointed with that first 400, but redeemed myself in the second, getting a PR by over 2 seconds (previously 1:07). When I was coming down the stretch I actually didn’t think I was faster, so it was a pleasant surprise to see the split after crossing the line. The 200 was a PR by a tenth of a second. Should be able to do better when not done after a couple of 400 meter sprints. Having to reach over to start and stop my watch slows things down too, but close enough.

Went to the driving range in the afternoon and figured out a big swing problem. Hopefully it translates over to the golf course.

Got to the gym around 5.

Warm-up

Bottom Squat Hold
10 Reverse Hypers (210#)
10 Back Squat (45#)
10 Reverse Hypers (210#)
6 Back Squats (135#)
10 Reverse Hypers (210#)
3 Back Squats (185#)

Strength

Back Squats – E3M

3×225#
3×265#
3×305#
3×320#
3×335#

Prescribed % was 60-70-80-85-90. The 320# was a little rough and I had in my notes to go to 340# after, which seemed like a big jump, so I pulled it back to 335#. Actually if I had done 322.5 to be correct the jump wouldn’t have been as bad. haha! I might have been able to get out the prescribed 342# for a triple, but nothing wrong with solid makes. Still getting used to the weight and would rather keep my back safe. Marathon not sprint.

Midline / Accessory

6 Sets

10 Weighted GHD Sit-ups (20#)
6/6 Landmine Rows (37kg)

Might be time to try out 25# on the GHD sit-ups. The landmines felt good too at about 81.5 pounds, which is the heaviest I’ve tried.

Conditioning

400m Sled Drag (115#)
400m Sled Drag (backwards, 115#)

Forgot to start my watch until about 125m in. My hips were burning before the first 400 was done.

Cruisin’

Woke up with tired legs from playing a bunch of Slammo/Spikeball last night.

Warm-up: 3 Rounds

10 PVC Pass-thrus
80′ Bear Crawl
10 Walking Lunges

Conditioning

800m Run
40 Push-ups
20 C&J (95#)
400m Run
20 C&J (95#)
40 Push-ups
800m Run

Took exactly 16:00. I went 15-10-8-7 on the first round of push-ups, 10-5-5 on both sets of clean and jerks, and 4×10 on the last round of push-ups, with the final 10 being very slow. Was mostly on cruise control.

Midline

6 Rounds (Tabata)

20s Hollow Rocks
10s Rest
20s Side Plank (R)
10s Rest
20s Side Plank (L)
10s Rest

I think I was able to get 18 hollow rocks each time, but they started to burn after 3 sets. Side planks were no issue.

2:00 AMRAP

Air Squats

Pretty steady pace of 10 reps every 15 seconds. Finished with 81, which is not very good by BTWB rankings.

Felt like doing something in the evening so I tested out this week’s shoulder press strength work for Intuition. Warmed up with Crossover Symmetry Activation.

Shoulder Press – E3M

9×45#
6×75#
3×95#
3×105#
3×125#
3×145#
3×155#
3×162.5#

Pretty close on the rounding of 60-70-80-85-90% based off a 180 pound estimated max. I paused for a second on my chest with 125-145-155 and maybe even 105 (can’t remember), effectively making each rep a first rep. Caused the final set to be harder than it should have been, considering I did 3×170 earlier this year.

Under Tension

Out in the garage this morning to squat before golf. Also wanted to test out the percentages before classes made their attempts.

Pause Back Squats

3 seconds in the hole

6×45#
6×135#
3×185#
3×225#
3×245#
3×265#
3×285#
3×295#

We had 50-60-65-70-75% set after originally having the last 3 sets at 70-75-80. I made our picked percentages so added 10# more (78%) for a final attempt. Made it but that was definitely my limit for the day, so glad we didn’t go with 80%.

Those were some legit pauses, as far as timing if I do say so myself. 🙂 None of that bounce shit to get out of the hole either. 😉

Was a good warm-up before going golfing; walked 18 holes. Chiro appointment in the evening and then went over to the gym.

Warm-up

Bottom Squat Hold
Squat Clean
- 5×45#
- 5×115#

Conditioning

10-8-6-4-2

Squat Clean (135#)
Bar-facing Burpee

On April 18th I used 115# for this same thing and it took 5:25. I did break the 8 into 5-3 that day. Today I went unbroken every round with the heavier weight and finished in 5:13. Burpees slowed me down again.

50 GHD Sit-ups
2 mile Run
50 GHD Sit-ups

Not fun. I averaged about a 9:25 pace. Finished everything in 25:17. I was not feeling good afterwards. A lot of time out in the sun today since I got to the course early to hit some balls. Having McDonald’s about an hour before getting to the gym didn’t help either.

Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.

Warm-up

Crossover Symmetry Activation
Shoulder press (3s pause at the bottom)
- 6×45#
- 6×75#

Strength

E3M – 6 sets

3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

5x20kg
5×40
5×60
2×70
2×80
2×85
2×90
2×95
2×100
2×105
2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

Prowler Rope Pull (180#, 50′)
High Prowler Push (180#, 50′)
125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?

200m Farmer’s Carry (2×44# KB)
Rest while partner goes

Easy.

Primal Fitness

Finally made it to the CrossFit box right around the corner from the apartment where we are staying. They were the 70th affiliate in the world, so have been around. At 10am every Sunday they do a Hero workout.

Warm-up

High Knees
Butt Kicks
Side Shuffle
6:00 AMRAP
- 100m Run
- 5 Boot Strappers
- 5 Sit-up to Straddle
- 5 Pull-up

Their pull-up bars are a full-on fat bar. That would suck to use all the time. I did kipping pull-ups. Finished 3 rounds plus the run.

Mobility

Pigeon Stretch
Foam Roll Quads
Lacross Ball Pecs

Conditioning

“Loredo” – 6 Rounds

24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run

Kept a solid steady pace and finished in 23:12. Had never done this one before. Push-ups were 14-10 every round and everything else unbroken.

D.C. Run

Went out for a run around D.C. in the morning. Ran by the White House, and then all of the big monuments. Really nice in the morning with not many people around. Easy slow run at about an average heart rate of 121 beats/minute. Went 5.15 miles in 56:06 and then walked the rest of the way back to the apartment.

dc-run

dc-run-route

The Pacer

Warm one yesterday walking 18 holes. Actually felt some fatigue in my legs this morning. Got to the gym early, so jumped in on some bench press with Alex.

Bench Press

10×45#
10×95
10×135
10×165
10×185

Felt heavy at 135, but seemed better after that.

Warm-up

2 Rounds

Jumping jacks
Mountain climbers
Plank
Air squats
Bottom Squat Hold

I think we were switching every 15-20 seconds.

Conditioning

24:00 AMRAP – Team of 3

Person A: 200m Run (pace setter)
Person B: 10 Burpees
Person C: 10 Wall Balls (30#, 10′)

Ideally B & C get some rest while waiting for the runner to get back. Teamed up with Bryan and Weston. I started with wall balls, got through 8 rounds plus my wall balls and nearly finished the run with about 20 meters left. My pace on the runs felt really good today, even with the heat and humidity.

Midline Mash-up

2 Rounds

30s Plank
20s Plank Push-ups
10s Plank
30s Side plank
30s Side plank

It was a Tabata but I skipped the rest since we were rotating movements.

Grilled out and played some Spike Ball.

This fucking heat is exhausting. One of my first projects when I got home from a work trip is to replace a couple of in-wall air conditioning units; one doesn’t work anymore and the controls are broke on the other one. They must be at least 15 years old. After feeling lazy all day I got off my ass and headed to the track.

Aerobic Capacity – VO2 Max

13 Rounds

200m Run (slow)
200m Run (mile PR pace – goal of 46s)

I decided to start with a slow 200m to warm-up a bit instead of running a final slow one at the end. The slow pace doesn’t really matter for this workout and continued to get slower and slower. Didn’t get that first pace right (maybe due to the faster “slow” 200 to start), but fell in after that and pushed on the way home.

1:23.0 – 0:50.6
1:30.7 – 0:46.8
1:35.1 – 0:46.1
1:38.0 – 0:44.5
1:39.4 – 0:44.0
1:42.1 – 0:43.8
1:42.1 – 0:43.6
1:45.4 – 0:43.7
1:46.8 – 0:44.5
1:46.7 – 0:42.8
1:48.6 – 0:41.8
1:52.7 – 0:40.0
1:54.0 – 0:38.1

300+ Again

Still fucking sore in my shins. Went to the 9am class.

Warm-up

3 Sets
- 10 Reverse Hypers (210#)
10 Burpees
30 Jumping Jacks
4 Sets
- 20s Air Squats
- 10s Bottom Squat Hold
4 Sets
- 20s Back Squats (45#)
- 10s Bottom Squat Hold (45#)
5 Back Squats (135#)
5 Back Squats (185#)

Was worried I’d be dead from the Tabata work, but I went slow and it actually felt good.

Strength

E3M – 5 Sets

5 Back Squat (50-60-70-75-80%)

I went 185-225-265-285-305# based off an estimated 380# max. Haven’t maxed out in 2 years due to back tweaks so it’s all a guess. Been a long time since I’ve had 300 on my back. Felt good to push through that last set. I am liking the knees sleeves.

Gymnastics

10:00 EMOM

10 T2B

Tried to wear my new grips, but they need some break in time, which will be easier on pull-ups. I slide off the bar too fast on toes-to-bars so took them off after the 2nd set because it was even worse with the thicker grip. I did 6 Sets of 5-5 and 4 Sets of 5-3-2. Surprised I didn’t have to do any singles; 100 reps is a lot!

Conditioning

30-20-10

Burpees
Ball Slams (30#)

Wore the knee sleeves to see if they would help protect the bruising I get on my left knee and they worked great! Paced the round of 30s too much. Finished in 6:40. Walked 200m to cool down.

Nice night for running other than the wind on some sides of the track

Aerobic Capacity – Lactate Threshold

3 Sets
- 600m (goal pace – 3:12 or 0:32/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 1 mile PR pace (goal – 0:48)
- 90s Rest
4:00 Rest
3 Sets
- 500m (goal – 2:30 or 0:30/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 400m PR pace (goal – 0:33)
- 90s Rest

Pace was solid but not difficult for the 600s and 500s. Went too fast on the first three 200s so dialed them back after each one. Rude awakening just how fast I had to go on those final runs. My splits:

600m: 3:10-3:06-3:05
200m: 0:41-0:44-0:46
500m: 2:22-2:21-2:20
200m: 0:35-0:34-0:32

Walked 600m before leaving.