Single arm overhead walk – Page 2 – Nick Momrik's Fitness Logs

Home with a Hangover

Rested on Friday, traveled home yesterday with a nasty hangover, which I’m still suffering from today! Went to the gym at noon.

Gymnastics Strength

5 Sets

7 Weighted Pull-ups (15#)
7 Weighted Ring Dips (15#)

Felt really rough!

Conditioning

8:00 EMOM

15 Air Squats
AMRAP Box Jump Overs (30″)

Inspired by a Jacob Heppner workout. I was having a hard time counting my AMRAP reps with such a high buy-in count. Came up with 69 reps, but I may have had a few more.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

Got through the first two rounds unbroken. Ended up with the same time I had a few weeks ago with 6:34.

Active Life – Bulletproof Shoulders 20

Skipped ahead a workout.

3 Sets

100m Single Arm Overhead Carry (53# KB)
90s Rest

Started off going back and forth in the gym and it was brutal, so after the first arm, we went outside. I was thinking, “Wow, those 10 turnarounds really add up to a lot more time under tension.” Then I realized I calculated wrong, thinking the floor mats were only 3 feet wide when they are 4! So probably went 130-140 meters that first trip. Wasn’t bad when we did the correct distance.

Tiger!

Today is all about Tiger Woods, but went to open gym at noon.

Active Life – Bulletproof Shoulders 15

3 Rounds

5 Yoga Push-ups
10 Cuban Presses (PVC)

3 Sets (each arm)

75m Single Arm OH Carry (53# KB)
1:00 Rest

Conditioning

2 Rounds

25 MB Cleans (20#)
15 Ball-facing Burpees

Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.

Accessory

4 Sets

5 Pendlay Rows (135#)
6/6 Single Leg Deadlifts (135#)
7 Evil Wheels
8/8 Wood Choppers (40# DB)

This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.

Tough Pace

Went to the 4pm class.

Warm-up

1:00 Row
10/10 Leg Swings
1:00 Row
2×10 Kip Swings
1:00 Row
20 Air Squats

Conditioning

30:00 EMOM (alt) -> AMRAP

15 Calorie Row
200m Run
1 round of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

You are supposed to try an alternating EMOM and then turn it into an AMRAP when you fail. I wasn’t concerned with the row or the “Cindy” rounds, but figured the run would get me. Got through the 5th round with the runs being tough but feeling doable. Then I headed out for the 6th run and knew I didn’t have much left. My heart rate was too high to keep pushing the pace. The row and gymnastics were done in less than a minute each time, so I didn’t fall too far off getting all three done in 3:00 though. In the 10th round I headed out for the run with 1:10 on the clock, pushed to finish it and actually had time to knock out 2 pull-ups. So I ended up close to finishing 10 rounds.

For the first 5 rounds I was pulling 1,400+ cal/hr on the rower and then was trying to stay above 1,200 for the rest. First run was done in just over 40 seconds and got slower each round. My first round of Cindy took about 36 seconds, but I didn’t really look at the clock after that one. I did regular kipping pull-ups throughout and it still feels ok on my shoulder. My air squat speed seemed much better than usual.

We were done super early, so did some shoulder work…

Active Life – Bulletproof Shoulders 10

4 Sets (each arm)

50m Single Arm Overhead Carry (53# KB)
30-60s Rest between arms

Actually was only programmed for 3 sets. Extra credit!

Tight on Thrusters

Was gone all weekend golfing at Arcadia Bluffs. Amazing! My back has been tight ever since making a hard swing at a ball that was burried in some foot long rough. I felt it right away and was tight the rest of the trip. Went to the 4pm class.

Warm-up

2 Rounds

10 Rower Pulls Easy
10 Rower Pulls Sub (1:30/500m Pace)
10 Rower Pulls Easy
15 Air Squats
15 Push Ups

Strength

Thrusters

6×45#
3×95
3×125
3×145
3×165
3×185
3×205

I started using my belt with 165 and up. Felt the last rep with 205 a little bit in the bottom of the 3rd squat, so stopped after that. My goal was to at least match the 3×205 push press I did last week, thinking my squat would be the current weak link. Mission accomplished. In December of 2016 I did 215# for a triple, which is the heaviest I have recorded, so 205 is good for my current strength.

Conditioning

200m Run
15 Dumbbell Thrusters (40# DBs)
15 Hard Row Pulls
200m Run
12 Dumbbell Thrusters
12 Hard Row Pulls
200m Run
9 Dumbbell Thrusters
9 Hard Row Pulls

Normally a row would be to my advantage in a workout, but everyone is doing the same number of pulls here. Sprinting on them just killed me for the rest of the movements. I scaled back from 50# dumbbells to protect my back and make sure I could go unbroken. I didn’t quite get up to the 1:30 Rx pace, but figured I wouldn’t when I was barely able to pull it fresh in the warm-up. It took me 3-4 pulls to get up to speed each round before counting the reps. I pulled 1:35 the first round, 1:38 in the second, and 1:35 in the third. Was able to do the thrusters all unbroken, but the second and third runs were a slow jog, trying to catch some breath. Finished in 7:49.

Active Life – Bulletproof Shoulders 3

3 Sets

100m Right Arm Overhead Carry
1:00 Rest
100m Left Arm Overhead Carry
1:00 Rest

I used a 40# DB for the first two rounds and then a 50# to finish it off. Couldn’t have gone much heavier.

Kettlebell Thrusters

Body feels good. Went to open gym at noon.

Active Life – Shoulder Abduction 10

2 Sets

100/100m Single Arm OH Carry (35# KB)

Conditioning

1-2-3…10 Kettlebell Thrusters (35# KBs)
5-10-15…50 Double Unders

Programmed it with dumbbells but figured I’d try something different with the kettlebells. Unbroken on all of the thrusters. Missed a double under in the round of 15 and another in the set of 40 otherwise all unbroken. Took me 7:59.

Accessory

4 Sets

5 Evil Wheels
5 Pendlay Rows (135#)
10 Bird Dogs (3s pause)
5 Box Jumps

Warmed up a little with 5×45 and 5×95 Pendlay rows and 5 box jumps at 24 and 30 inches. Wanted the box jumps to be high. I used 36″ for two sets, then 38.25 and 40.5. Little intimidating looking at the stack after not having jumped anything big in a long time, but no issues when I went for them.

2x3x400

Went to the 4pm class.

Warm-up

2 Rounds

200m Run
10 Hand Release Push Ups
50′ Walking Lunge

Conditioning

3 Rounds

400m Run
25 Hand Release Push-ups

Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.

3 Rounds

400m Run
25′ Right Arm DB Overhead Walking Lunge (50# DBs)
25′ Left Arm DB Overhead Walking Lunge (50# DBs)

**Use two dumbbells, holding the second one on the other shoulder.

Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.

That was a lot of running yesterday and today. Happy I was able to run had for four of the six.

Gymnastics Strength

4 Sets

2×5 Strict Rope Pull-ups (alternating high hand each set of 5)
2×5 Strict HSPU

Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.

I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.

2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

50m Single Arm OH Carry (50# DB)

Accessory

10 Sumo Deadlifts (45#)
10 Sumo Deadlifts (95#)
10 Sumo Deadlifts (135#)
3 Sets
- 15 Sumo Deadlifts (165#)
- 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

2 Rounds
- 10 Snatches (125#)
- 12 Bar-facing Burpees
2 Rounds
- 10 Snatches (75#)
- 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

Quads of Sore-y

Sunday afternoon I spent 4 hours processing a bunch of reclaimed lumber… pulling nails, cleaning up the wood, and then cutting it down in to more manageable pieces. My back was really tight from so much bending over.

Walked 18 holes yesterday and was super sore. My legs kept giving out while walking and anytime I had to walk downhill I almost fell on my face. Quads are so fucking sore! Today I’ve started walking down the stairs backwards. I don’t think I even get this sore from “Karen.” Went to the 5pm class today.

Active Life – Shoulder Flexion 9

2 Sets Each Arm

100m Single Arm OH Carry (40# DB)
30s

Was supposed to be a minute rest between arms but I had to rush it to get done before class started.

Warm-up

2 Rounds

15 Push-ups
10 Shoulder Rolls
10 PVC Passes
200m Run

Strength

Bench Press (6×2 @ 80-85%)

** After each working set complete 5 strict pull ups.

10×45#
6×95
4×135
2×165
2×185
2×205
5x2x215

I’ve definitely lost a lot from my 290 pound max. I did my pull-ups on the rope by reaching up as high as I could. Each set I alternated which hand was high.

Conditioning

20:00 AMRAP

** Alternate rounds with a partner. Finish the round you’re on.

15 Calorie Row
50 Double Unders
15 Double KB/DB Front Squats (30#)

Partnered with Jason, who was missing his rope so struggled on the DU. With my sore quads I wasn’t going heavy on the front squats and the thirty pound dumbbells turned out to be just fine. I missed 3 or 4 times on my first set of double unders but then got 4 sets unbroken. Started out by pulling 1,400+ cal/hr and went faster each round, getting around 1,700 on the 5th round. I was probably though about 12 calories when the clock ticked over, but then we each finished out our 5th rounds.

Pulling on the Rope

Played 18 holes today, but didn’t walk with the heat. Went to the 4pm class.

Shoulder Flexion 5

4 Sets

50m Single Arm OH Carry (44#)
30-60s Rest

Warm-up

400m Run
3 Sets
- 5 Rope Pull-ups
- 10 Push-ups
- 15 Air Squats

Weightlifting

Squat Cleans

6×45#
4×95
4×135
2×165
2×185
3x2x205

Plenty heavy for the day. My squats are weak and I’m not risking a back tweak before my bro’s wedding this weekend.

Conditioning

400m Run
9 Power Cleans (165#)
18 Rope Pull-ups
400m Run
7 Power Cleans (165#)
14 Rope Pull-ups
400m Run
5 Power Cleans (165#)
10 Rope Pull-ups

The runs always feel slow and probably are. I think the clock said 2:00 when I came in on the first one. Quick singles for all of the power cleans. I scaled back from 185# to keep the pace up and again to not risk my back. I split up the rope pull-ups to keep things even with one hand higher on the rope. 5-5-4-4, 7-7, and then my grip was giving out, partially due to a cut on my thumb, so I went 5 and 2-1-1-1. It was kind a of a jumping rope pull-up, but still a lot of pull. Finished in 11:05.

Happy with my loading and scaling choices lately, especially with the switch to this Ben Smith affiliate programming. Keep moving and keep the intensity high.

On to the Next

I was too tired from the weekend to golf, so it was a complete rest day. I was right about losing weight from working on the truck in the garage all weekend in that heat. Was 205 in the morning yesterday.

Now that the back rehab is done, I figure I’ll try out some of the other Active Life programs, especially as my 2-day/week membership at the gym is through the end of this month and then there is an ownership change taking place. Looking forward to getting in the gym more often again. Went out in the garage around 4pm.

Active Life – Thick Pack – Warmup

20 Side Shuffles (5m)
2:00/2:00 Banded Posterior Hip Distraction
10/10 Lateral Leg Swings
10/10 Lateral Box Step-ups (18″)
5/5 Eccentric Ankle Dorsiflexion

Active Life – Shoulder Flexion

4 Sets (2x each arm)

50m Overhead Carry (70# KB)
Rest 30-60s

Might as well try to correct this shoulder impingement, which has kept me off the rig.

Conditioning

300m Run
30 Back Squats (135#)
300m Run

I guess counts with 3 are my thing lately. Slow but unbroken on the squats and felt pretty good on the run. Funny how dropping 10 pounds makes running easier. 🙂 Finished in 5:21.

Active Life – Thick Pack – Workout

1:00/1:00 KB Psoas Mobilization
10:00
- 10 Glute Bridges (3s hold)
- 10 Curl-ups (3s hold)

This first day of “Thick Pack” work was exactly the same as I’d done in some of the other programs. Got through 5 rounds.