run – Page 7 – Nick Momrik's Fitness Logs

Last Day at the Lake

I’m posting a day late (backdated) again!

My shins started getting tight from the broad jumps and my neck was a little sore from playing Beat Saber with the VR headset I think. Laced up the shoes a little before 9am.

Conditioning

4 mile Run

This felt really good again and took me 35:26, with a 8:50/mile pace. Here’s a WHOOP comparison to March 19th, where I ran 3.81 miles in 35:47, which is a 9:23 pace.

Ran longer and faster, with a much lower heart rate. Not really sure what that high heart rate is about at the start of this run, but WHOOP sometimes does that for me. My Garmin watch doesn’t show anything like that. Here’s some data from Garmin and RunKeeper.

Midline

3 Sets

20 Leg Lifts (5# ankle weights)
20 Push-up + DB Pull Through (50#)
20 Plank Jumps (5# ankle weights)
50/50m Single Arm OH Carry (50#)

After dinner, I put my sister through another ab workout to finish out the week. This was kind of nasty.

553 Reps

Feeling pretty good. I started getting set up before 9am.

Warm-up

800m Run

Strength

3 Sets

20 Front Rack Curtsy Lunges (50#)
10/10/10 Front Rack Calf Raises (50#, out-neutral-in)
10/10 Single Leg RDL (50#, foot on wall)

Not bad. Nice to get in a little leg work.

Conditioning

25:00 AMRAP

50 Plyo Lunges
50 Single Arm DB S2OH (50#)
50 Squat Jumps
50 Burpees

I had several different versions of the workout and settled on this one. Went 30-20, 5×10, and 5×10 on the lunges. In the first round of shoulder to overheads I did 20 by doing five each arm twice before putting down the dumbbell, did that again, and then finished with five each arm. In the other rounds I did ten each arm, rested, repeated, rested and then five each. I mixed jerks and push presses. All singles on the jump squats and picked up the pace in the third round, doing them in under 1:30. Watched the clock during my second set of burpees, which took 3:43. Overall I got through 2 rounds plus 153.

All done in less than an hour.

Running Feels Good

Ran 3.9 miles today in 34:03, which is a sub 9:00/mile pace. I haven’t been able to do that and feel good in years.

An Engine Without Engine Builder

Got a good night of sleep and finally a green WHOOP recovery score. Started getting setup around 9am for my workout

Accessory

4 Sets

12/12 Single Arm Hammer Curls (35#)
12 Standing French Press (50#)

Conditioning

5 Rounds

800m Run
15 Box/Wall Jumps (24″)
15 Hand Release Push-ups

Last year my rounds were 6:00, 5:59, 6:02, 5:58, and 5:49 for a total of 29:49. I had been following The Gains Lab Engine Builder program for months. Today I did 6:02, 5:55, 6:01, 5:58, and 5:42 for 29:37. Very similar today with a little more turbo boost in the fifth round. Cool to see I’m about the same on a workout like this with significantly less time spent doing single modality cardio workouts. Ideally I’d like to move more of the Z2 heart rate up in to zone Z4 for a workout like this.

I love how heart rate data has these odd dips at times like you almost died.

Walked 18 holes of golf with my Dad after 3pm and then when I got back to the lake I put my sister through some core work. She’s lost a bunch of weight and was asking me how to get abs so I told her to give me two months for an experiment. Hopefully she’ll stick with it. I have to remember she’s not in CrossFit shape so I need to ease her in. Had her do a scaled version of my work.

Midline

4 Sets

20s Hollow Hold (5# ankle weights)
20 alt V-ups (5# ankle weights)
10 OH Crunches (2s pause, 35+50# DBs)
100m Uneven Farmer Carry (35 & 50# DBs)

I wore ankle weights throughout and swapped hands with the dumbbells after 50 meters. Hollow holds with the ankle weights weren’t as bad as I was expecting.

Cardio Rows

I forgot to post this yesterday, so I’m publishing a day late and back-dating it.

Last night I was exhausted but was up well past 11. My ass is still sore from the weighted plyo lunges! Worked out around 9am today.

Warm-up

800m Run
5 Air Squats
4 DB Snatches (right, 20#)
5 Push-ups
4 DB Snatches (left, 20#)
5 Air Squats
4 DB Snatches (right, 35#)
5 Push-ups
4 DB Snatches (left, 35#)

Conditioning

10:00 AMRAP
Support Your Local Box Fundraiser 1

10 Air Squats
9 DB Snatches (right, 50#)
10 Push-ups
9 DB Snatches (left, 50#)

This was one of the first workouts I did with any weight after months of back rehab. I got 7+10 on April 23rd. I knew I could push the snatches and the squats harder, so today I did. At the 5:00 mark I was a few reps shy of four rounds and I finished with 7+31, so I was able to keep the same pace through the second half of the workout. It was a little harder to push myself going solo in a workout like this. Happy with my score and effort though.

Accessory

3 Sets

8 Renegade Rows (R, 50#)
12 Renegade Rows (R, 35#)
16 Renegade Rows (R, 20#)
8 Renegade Rows (L, 50#)
12 Renegade Rows (L, 35#)
16 Renegade Rows (L, 20#)

This was much more effective than expected; I was struggling to get through the 16 light reps in the 2nd and 3rd sets! It was one arm right to the other when it was time to work, but I rested 1-2 minutes between sets. It was damn near another cardio piece with 72 reps per set!

Conditioning 2 / Pacing

10:00 EMOM

10 Burpees

Started out thinking I’d take it easy each minute and simply get in the 100 reps. I did, in the first set, with a 30 second pace. After I got slightly faster each of the next two rounds I set a challenge for myself to get faster each round. And I was successful, with the final round taking 19 seconds. I felt really good though.

Easy 10k

Didn’t get much sleep on Thursday night, so I was really glad yesterday was a rest day. Had a nice relaxing day and settled in at the late. I found a pair of 10# (for my set) and 35# (for a friend) rubber dumbbells, which was a bonus for the trip. Slept well last night and didn’t get up until after 7! Had a cup of coffee and then laced up my shoes at 9am with the temperature at 70 degrees.

Conditioning

Run 10.15km / 6.3 miles

My phone and watch were had a difference of a half a mile, so I mapped out the route with gmap-pedometer.com to get the true distance after I was done. Took me 59:08 and felt really good. My goal for the run was under an hour for a 10km. I think it’s time to retire these running shoes after this week and start using the brand new pair I have.

Check out the heart rate data from my Garmin.

Nice to see that it really was an easy effort. Here’s the full heart rate data…

Midline

4 Sets

20/20s Star Plank
12 OH Crunches (50# DB, 2-3s pause)
50/50m Single Arm OH Carry (50# DB)

All Balls

I think I woke up with pink eye. Mowed the lawn this morning and ran some errands before heading to the track at 10am.

Warm-up

800m Run

Speed

E5M – 4 Sets

400m Run

My plan was to get a feel in the first one, go for it in the second, and then hold on for the third and fourth. My times were 1:23, 1:07, 1:21, and 1:21. Not really happy with the 1:07 considering I ran a 1:02 in 2016, but I was doing a running program back then too. 🤷🏻‍♂️ Walked a lap to cool down a little.

Conditioning

20:00 AMRAP

15 Wall Balls (20#, 10′)
10 MB V-ups (20#)
10 MB Push-ups
15 Ball Slams (30#)

I was not feeling this one from the start. Was being very cautious with my back on the ball slams after feeling tightness during the sprints. Picked up the pace in the last 2.5 rounds and finally started catching the slams on the bounce for the final round. Finished with exactly 8 rounds.

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Now it’s time to install flooring in the new office.

2x5s

What a day yesterday. I hit a PR for WHOOP strain.

Went to bed late (for my new normal) and didn’t even wake up to piss through the night. Would have liked to sleep in, so I’m feeling a bit tired this morning. Tried to take a half hour nap just before 9. Loaded up and headed to the park at 10am.

Warm-up

5 Ring Swings
200m Run
16 Walking Lunges
10 Air Squats

Conditioning

5 Rounds – (each, I Go You Go)

10 Muscle-ups
8/8 Single Arm OH Walking Lunges (50 DB)
20 Squat Jumps

I went in hoping to be able to do two sets of five muscle-ups each round and I made it! That’s big for me it a workout with 50 muscle-ups. After the first round I did walk around the swing set for a quick rest between each set of five. I finished my rounds at 2:15, 6:40, 11:05, 15:35, and 20:10. Brandi was doing ten unbroken ring pull-ups so her rounds were much quicker than mine and our total time for the workout was 22:03.

5 Rounds

140m Hill Sled (25# + 2×55, 3×90#, 70m backward up, 70m forward down)
20 Push-ups
70m Hill Sprint & Walk Down

I did not bend over and put the straps between my legs for the forward sled drags this time. Stood more upright with the straps coming around the sides of me to save my back. Had a 55# plate (80 total) on the sled for 2 rounds and then 55+35 (115 total) for 3 rounds.

Mom came down and we started painting what will be my new office. Then I had a “break” when some people came and bought my pool table and ping pong stuff. That was a bitch to get up the stairs!

As I finish typing this up at 10pm my WHOOP strain says 18.5, so another big day.

Machine Madness

Yesterday I worked on the room for my office in the early morning before work, walked 18 holes in the last day of the heat wave, and worked on the room again late at night. Today I had a vacation day, so again I worked on the room in the morning and walked 18 holes. Worked out at 4pm.

Skill

Practiced some handstands with feet off the wall.

Accessory

3 Sets

12 Seated Incline DB Curl (30#)
12 Cable Hammer Curl (rope, 40#)

3 Sets

DB Curl 21s

I used 25-30-30#. Looks like I was up to three sets with 30# late last year, so not bad considering we haven’t been focusing on biceps.

Conditioning

3 Rounds

2:00 SkiErg
1:00 Rest
2:00 Burpee Pull-ups
1:00 Rest
3:00 400m Run + Rest
2:00 BikeErg
1:00 Rest
2:00 Row
1:00 Rest

This was really good. A battle, but a good one. I went out too hot on the bike, not really knowing my pace yet, otherwise improved on every other movement through the workout. Running felt really good too and I was not expecting to be able to run that fast. For the machines, the numbers below are distances in meters.

An hour and a half later I’m feeling rocked from today so far. I still need to do some work on that room though, so things dry before painting tomorrow afternoon. I should sleep well tonight!

About 8 Months Without Wall Balls

I “slept in” this morning, so got more sleep than I have been. My ass is sore from the weighted plyo lunges. We went to the track an hour earlier than normal, at 9am, to beat some of the heat.

Warm-up

Did 400 meters with various things to loosen up like walking backwards, high knees, butt kicks, side shuffles, etc.

Conditioning

30:00 AMRAP

500m Run
25 Wall Balls (20#, 10′)
100m Weighted Run (20#)
50 Lateral Hops

I hadn’t done a wall ball since November! I did every set unbroken though, so it wasn’t an issue and felt really good. Got through five rounds, the run, wall balls, and 50 meters running with the medicine ball.

10 Sets

100m Walk
100m Sprint

Five laps around the track, walking the curves and sprinting the straights. That was a good session. You don’t need fancy equipment to get in a good workout.

Now I have a full day to work on some projects!