run – Page 51 – Nick Momrik's Fitness Logs

135 Pound Thrusters Suck

My abs are pretty sore, either from the sit-ups, the snatch work, or more likely from both. Things like the OHS and snatch balance are very underrated in being a core exercise. My shoulders and lats are pretty sore from the snatch work too. Since I did double workouts on both Saturday and Sunday, I took some extra rest and went in for the 5:15pm today. I’ve also been told there is some good competition at this time.

Warm-up

5:00 Row at 20 spm keeping a pace +/- 3s

This was something new and interesting. I tried to count a 1-2-3 on the recovery to make sure I wasn’t pulling too often, but when I did pull I gave it power. I tried to keep my pace right around 2:00/500m.

Strength

5×3 Front Squats

Last time I did a 5×3 on front squats I hit my old PR of 235# for all 3 reps. It’s been a couple of months since hitting a 255# 1RM so I was shooting to hit it for 3 today. So close! I went 135#, 165#, 205#, and 235# for 3 reps. I got the first two reps at 255# and then lost the rack on the 3rd one as I started to come up. If I had gotten a little tighter and more organized before the rep I think I would have had it. Nice improvement though.

WOD

15 Thrusters (135#)
200m Run
20 Thrusters (95#)
400m Run
30 Thrusters (65#)

Have I ever mentioned how much I hate thrusters? I was not looking forward to this WOD, especially Rx. But I went for it. For the 135# thrusters I had a set of 9 to start and then got 5 more before I had to bail. I was so pissed to leave one rep left. On the 95# thrusters I went 8-4-4-4. Rough! Then for the final 30 with 65# I went 12-10-8. My strength endurance still sucks. Lance and Adam smoked me. I finished in 15:17. Glad I went Rx after all is said and done, but it damn near killed me.

Double Duty Weekend

I walked 18 holes of golf last night and afterwards my legs and low back were shot. Exhausted! Went in for the 9am class. I felt like I made good progress with my snatch yesterday so might as well keep it going with the clean & jerk today.

Warm-up

200m Run
200m Run Backwards
400m Run
200m Run Backwards
200m Run
5 Deadlifts (135#)
5 Deadlifts (185#)

The backwards runs are fun!

WOD

4 Rounds

200m Run
24 Lunges (12 each side)
12 Deadlifts (185#)
6 Lateral Burpees Over Bar
1m Rest

One of the easier ones to be honest. I’m sure my legs will feel it later, but the entire thing only took 12:01, with 3 minutes of that being rest time. My rounds were 2:13, 2:12, 2:14, and 2:18. I screwed up counting the over the bar burpees a couple of times so the overall time is messed up a little. Not sure what happened in that last round because I thought it was my fastest run of the bunch. I guess the deadlifts and burpees must have been a lot slower. Other than that, very consistent though.

Finisher

150 AbMat Sit-ups

I decided to do the first 100 as fast as possible to try to break my PR and I smashed it, with a time of 3:02, beating my previous best of 3:34. Took a minute rest and then busted out the last 50 unbroken in 1:41, which was a lot more of a struggle.

Headed home for some food and then back to Full Strength for OLY at noon. Warmed up with a 500m row, PVC pass-thrus and around-the-worlds. Then we also did some progressions with the PVC pipe to loosen up and get some feel.

Snatch Work

We did the following, working up in weight by doing doubles or singles.

Snatch Deadlift to the knee
Snatch Deadlift to the knee, pause, Snatch

Did some doubles at 45#, 75#, and 95#. Went up to 115# and 125# for singles. Since I had just worked up to heavy singles yesterday morning, I didn’t want to do that again, especially working from the knee. I tried to concentrate on technique, which is slowly getting better.

Snatch Balance

These felt solid today. Started off with doubles at 125# and then 145#. Didn’t feel comfortable dropping the weight back on my back after that so I switched to singles and dropped the weight to the floor after my rep. I went 155#, 165#, and 175#. That’s 20# heavier than I’ve done before and even 10# heavier than I’ve ever done for an OHS. Makes me feel good that if I can get the bar up there on a snatch, I can finish it off. I had the first attempt at 175#, but lost a little stability in the bottom and the weight came forward so I bailed. Nailed it without much trouble for a couple of singles after that and called it a day.

A Balanced Day

Upper body is kind of sore from the last couple of days. Went in at noon.

Warm-up

3 Rounds

10 PVC Pass-thrus
10 PVC OHS
10s Triceps stretch (each arm)
10s Rack stretch (each arm)

Conditioning/Endurance

1 Mile Run

Each gym is different because of their mile loop, so I’m trying not to compare today to my 6:18 from the summer at Survival Fitness. I also weigh about 15 pounds more now, which doesn’t help! I mapped out the Full Strength route on Google Maps and it’s pretty damn close to a mile, other than the fact we have to go down a big flight of stairs to start and then back up to finish. My time was 6:45. I probably started out way too fast and it caught up to me, but I’m terrible at setting a running pace. It’ll be interesting to go run a mile at the track one of these days.

Strength

5×3 Jerk

5 @ 45#
3 @ 95#
3 @ 135#
3 @ 145#
3 @ 165#
3 @ 185#

I started off doing split jerks and it wasn’t feeling that great in the set with 135# because of the extra time holding the bar overhead. Emily told me to do push jerks if I could handle the weights, so I did and it felt better. Makes sense to work on strength here instead of the split jerk technique. The last set was actually pretty easy, but I have no idea what I can do for push jerks now, so I had to shoot for something as a goal before I started.

WOD

3 Rounds

5 Curtis P (95# – Power Clean, Lunge, Lunge, Push Press)
10 Burpees

Usually it’s a squat clean in a Curtiss P, but I guess everyone had been doing power cleans in the day, so we did the same. First set of 5 was unbroken and I set the bar down once in each of the next two sets for 1-2 seconds to regrip. Short WOD so just tried to keep going. Did all of the burpees unbroken and really picked up the pace for the last 7 reps to finish out. Final time was 4:24.

Cardio Times Three

I used the rumble roller a few times yesterday and I think it really helped with my recovery. My ass and low back are still spicy from Monday, but not as bad as they were last night. Shoulders, triceps, and lats are kind of sore from yesterday. Went in for the 9am and was the only one to show up.

A day of 3 WODs, with each WOD having a 10:00 time cap. If you finish early, you get to rest for the remainder of the 10 minutes. No breaks or extra time between each WOD, so it’s a 30 minute running clock overall.

A couple of weeks ago we did a similar format, which was a lot of fun. When I saw this posted I was definitely looking forward to it after hitting the lower body hard on Monday and the upper body hard on Tuesday. In need of a light day!

Warm-up

Multiplanar (ankle/knee/hip mobility) – 10 each leg
- Back to front leg swings with a knee dip on the forward swing
- Leg swing out to the side with a knee dip
- Skaters with a knee dip
10-15 Each Side
- Glute Bridge Marching
- Human Snowflake
- T-Stabilization
600m Run
50 feet World’s Greatest Stretch

Good to get in some solid mobility work after the last couple of days.

WOD #1

4 Rounds

15 Wall Balls (20# MB, 10′ target)
250m Row

All unbroken, not too difficult. Finished in 6:44.

WOD #2

4 Rounds

200m Run
20 KBS (53# KB)

Not very fun. Runs got progressively slower and the KBS sucked, but I did them all unbroken. Emily says my technique could use a lot of improvement to help me expend less energy. I was just trying to survive during the last 2 rounds. Finished around 6:40.

WOD #3

4 Rounds

25 Sit-ups
25 Push-ups (chest to deck)

I knew this would be the worst one due to the push-ups. All of the sit-ups were unbroken and I tried not to get to the point of failure on my push-ups, but 100 is a lot no matter what you do. I had to split them up a lot after the first 25. Finished in 8:13.

Double Strength

After being in Hawaii for a week I was excited to hit the box and throw around some barbells. I think the break from heavy weights was good though. Slept for 11 hours last night after not getting more than a couple of short naps on the flight the night before, so went in for the noon class.

Warm-up

50 Jumping Jacks
40 Mountain Climbers
30 Bicycles (each side)
20 Body Blasters
10 Burpees

First time doing body blasters I think. You get down on your back on the ground, roll up to your upper back and then use the momentum rolling up to your feet and standing up. Get really tough for the last 10 reps.

Strength

5 Sets

5 Deadlifts
2m Rest

With the first set as a warm-up, I did 5 reps at each of 135#, 225#, 275#, 315#, 345#, and 375#. Felt really good and is a big jump for a set of 5 for me.

5 Sets

5 Back Squats
2m Rest

Don’t think I’ve ever done two big strength movements on the same day like this, so was unsure how these would go. Just did sets of 5-7 a couple of weeks ago, so was looking to get higher. I went with 135#, 165#, 195#, 225#, and 255# for 5 reps each. That’s 5# heavier on the last set (compared to 2 weeks ago) and it was a fight on the last few reps. Probably should have gone up a little higher early on and taken smaller jumps in weight, but this felt good.

WOD

800m Run
50 Back Squats (135#)
800m Run

Did the first run at around 3:30 and broke the back squats into sets of 30 and 20. It wasn’t really the squatting that got to me, it was the cardio aspect of it. Probably had close to a minute in the middle of those squat sets. The last run was absolutely brutal, but will keep the legs from getting too sore after the 50 back squats. Finished in a time of 11:18.

Aloha Hawaii

Last day in Hawaii. My flight leaves at 11pm, so got up for one last workout in the fitness center. Went for my “go to” travel WOD, which I’ve been saving all week. Warmed up with a 400m run on the treadmill first.

WOD

100 DB Hang Squat Clean Thrusters (30# DBs)
EMOM (except for at the beginning), do 5 burpees.

Last time I did this was back in San Diego in September, with a time of 15:35. Today I finished in 14:37, almost a minute faster! I think it was due to a good first minute where I got 14 reps in and then 8 in the next minute. Went to 7s for the next 4 or 5 minutes and then 6s the rest of the way. No rest minutes, but I did make sure to leave myself about 10-15 seconds of rest time at the end of every minute before starting up burpees again. I wonder if that helps very much in the long run or if it would be faster to keep working nonstop the entire WOD.

I walked an easy 400m on the treadmill to bring my heart rate down, because this one really gets you going. Great workout!

Hawaiian Hill Sprints

The time zone shift hasn’t bothered me too much. We’ve been getting to bed early due to exhaustion, so getting up early has been easy.

Warm-up

Ran a little loop that was probably about 400m.

WOD

10 Rounds

20 Air Squats
Hill Sprint (maybe 70 yards?)
Walk down the hill

There’s a picture of the hill. I sprinted from the end of the driveway up to the top of the hill and then walked back down for recovery each round. All of the air squats were done unbroken and I tried to go top speed on them. Counting all of the walking, my total time was 18:49.

Strength

12:00 EMOM

Odds: 12 Weighted Lunges (40# DBs, 6 each leg)
Evens: 20 Kroc Rows (40# DB, switch arms each time)

I was going to try for 20 and 25, but that was a bit ambitious and didn’t leave enough rest time, so I actually did 20 lunges in the first round.

Wednesday in Hawaii

Hawaii is really nice! 🙂 Needed to get my sweat on this morning though. Warmed up with about a 400m run up a hill, back down, and in a little loop.

WOD

“Annie”
50-40-30-20-10

DUs
Sit-ups

Started out shaky with my DUs so I was worried this would take ages. Found my groove in the round of 40 and then did 30-20-10 all unbroken. Total time was 7:41, a PR by 45 seconds.

Strength

10:00 EMOM

Odds: 15 Goblet Squats (40# DB)
Evens: 15 Push Presses (40# DBs)

Did this in the little fitness center they have here in the resort where we’re staying. Did everything unbroken and although neither was easy or completely difficult, it was a nice challenge. I tried to go for speed along with quality in the goblet squats because I really need that quickness for my air squats.

Short and sweet, but a nice little workout. Just what I needed.

The Seven

Feeling better today. Went in for the 9am class instead of the 8am Competitors WOD because the Hero WOD sounded like fun and I could get another hour of sleep.

Warm-up

600m Run
2 Rounds
- 5 Push-ups
- 10 Air Squats
- 10 Leg Swings (Front to back, Side-to-Side, each leg)
- 10 PVC Pass-thrus

WOD

“The Seven”
7 Rounds

7 K2E
7 Deadlifts (245#)
7 Burpees
7 KBS (70#)
7 Pull-ups
7 HSPU
7 Thrusters (115#)

When it’s a Hero WOD you know you’re in for a suck fest. The first round wasn’t bad, but after that it was brutal. This WOD actually starts off with the HSPU and then thrusters but because of a big class size we paired up to share bars, so I started with the K2E. Rx for thrusters was 135#, so I scaled it down to 115#. I did all of my K2E, deadlifts, burpees, and KBS unbroken. Pull-ups were usually 4-3, but I think I got all 7 in round 1. HSPU were unbroken except for my 6th round where I went 5-2. Thrusters unbroken until round 6 where I wont 4-3. We had to stop at 33:53 because the next class was starting. At that point I had completed 6 full rounds and 3 of the pull-ups, so I only had 18 more reps to finish. Great WOD, but brutal. I think I did the first round in 3:11, but slowed down a ton after that.

Hike

Went out to Piestewa Peak and did the Summit Trail wearing the 20# weight vest. Going up while wearing that thing is horrible. The last 10-15 minutes with the vest is absolutely brutal, but I kept chugging along without stopping. Overall went 2.05 miles in 58:59 with 1,024 feet of climb.

Back to Back Squats

Coming down with the sniffles today, probably due to the cold nights because the heating situation where I’m staying sucks. It started warming back up today though, so that should be the end of the freezing temperatures. Shoulders were really looking forward to resting today after a few days of hitting them hard. Went in for the 5:15pm class.

Warm-up

Run 800m
10 Air Squats
10 Push-ups
10 Burpees

Strength

5 Sets of 5-7 Back Squats, 2-3 minutes of rest between sets

8 @ 45#
7 @ 135#
7 @ 165#
7 @ 195#
5 @ 225#
5 @ 250#

It’s been quite a long time since I’ve done a lot of heavy back squats like this. Back at Survival Fitness we pretty much switched away from them to box squats a few months back. Nice to hit them hard again. Based on my previous 1RM, my goal was to hit 250 for 5 reps, which is supposed to put me at around 290 for a 1RM (and those calculators are usually a little low in my experience). I didn’t think I was going to get it after the set at 225#. It was a fight, but I got all 5 reps.

WOD

21-15-9

Deadlifts (255#)
Box Jumps (30″)

The Rx was 295# on the deadlifts and after getting light-headed on Saturday with 3 sets of 7 at 315# I knew scaling it would be smart for me. I broke the deadlifts down into 7-7-7, 5-5-5, and 5-4. My box jumps were pretty much unbroken, just getting set if I lost balance coming down off the box, but no rebounding since it was a high box. Finished in 6:43 and felt good about it.

Finisher

Core MB Complex, alternating with a partner
2 Rounds each

10 Chest passes
10 Overhead passes
10 Side Tosses R
10 Side Tosses L
10 Straight up

I paired up with Zach and we used a 20# MB. Wow, what a burn that was!