SkiErg – Page 15 – Nick Momrik's Fitness Logs

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Wow what a difference that heat makes!

Active Life – Single-leg Bias

Warm-up

1:00 Foam Roll each quad
20 Lateral Step Overs

Workout – 6 Sets

8 One Arm KB Front Squat (50#)
10 Groiners
1:00 Rest

Do 3 sets per arm, alternating each set.

Conditioning

5 Rounds

150m Ski Erg
10 DB Push Jerks (40# DBs)

Not sure I’ve ever done jerks with the dumbbells, usually it’s a push press. Took 5:39. I should have put the DBs by the erg, but I left them on the rack and put them back after each set. Would have been under 5 minutes. I didn’t realize until after the workout, but the back head of the left dumbbell was set to 35# so I was 2.5# light on my left arm. Whoops! I don’t know how I didn’t feel that during the reps.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit Up (40#)
8/8 1 Arm Russian KBS (53#)
8 Evil Wheel
8 Sumo Stance Good Morning (95#)
30s Barbell Overhead Hold (95#)

Some of the same movements as yesterday since I got out of order a bit when I didn’t workout as planned on Saturday. I thought about skipping around again, but then it just might make things worse. With a rest day tomorrow it was a good day for the back-to-back work. This back work was less than 20 minutes today and I was resting a bit between rounds. Yesterday I was moving right from movement to movement in order to even break 30 minutes.

Fancy Toe Touch

Woke up exhausted on Monday. Had spent all day Sunday (and most of Saturday) working on a shop project and doing yard work. My upper back was probably sore from the muscle-ups and my low back felt a little “off” all day. Needed the rest day. Out in the garage in the afternoon.

Active Life – Single-leg Bias

Assessment: Standing Lumbo Pelvic Flexion Test

Fancy name for a standing toe touch. I got about 3″ from toes with straight legs and not trying to push it.

Workout: 3×6 Sumo Deadlifts

45#
95
135
165
185
3 Sets 205

I’ve only done sumo deadlifts a handful of times (maybe). I really enjoyed them. Much safer for the back in the more upright starting position.

Cooldown: Standing Lumbo Pelvic Flexion Test

Forgot to do this until after the ski. Was able to get down to 1-1.5″ from my toes, again not trying to push it.

Conditioning

20:00 Ski Erg

Back is still a little off, so wanted to stay away from anything with weights at high speed or high reps. Have never done the erg for this length of time so wasn’t sure how to pace. I got faster with each 4 minute split for a total of 4,731 meters.

Active Life – Back Max

3 Rounds

8/8 Turkish Sit-up (40#)
8/8 Kroc Row (53#)
8 Evil Wheels
8 Sumo Stance Good Morning (95#)
30s Barbell Overhead Hold (95#)

All of the accessories! In and out of the gym in less than 65 minutes, including setup and cleanup time.

Going to try to get back to drinking protein shakes, which I haven’t been doing over the last year. I still have several tubs in the closet from over a year ago.

Break From Basement Project

Working on a shop project all day, but took a break after 1 to get in a workout. Had to do some ankle dorsiflexion assessments. My right heel was 18.75″ from the wall and 19 on the right side. Not very exact on my measurements though.

Active Life – Single Leg Bias

3 Sets

50m Farmer Carry (90# each handle)
1:00 Rest

Nice enough to open the garage and walk and up and down the driveway.

Then I had to retest and I got 18.5″ on the right and 18″ on the left. Got worse. Hmm, I tested in two different locations which probably had something to do with it.

Warm-up

10 Bench Press (45#)
20 Air squats
10 Bench Press (95#)
10 Goblet Squats (25#)
5 Bench Press (135#)
10 Goblet Squats (50#)
5 Bench Press (155#)
10 Goblet Squats (70#)

Conditioning

15:00 AMRAP

100m Ski Erg
5 Bear Hug Sandbag Squats (100#)
5 Bench Press (155#)

Got through 10 rounds plus the ski and squats.

Active Life – Back Max

3 Rounds

30m/30m 1 Arm Overhead Carry (50#)
10 Alternating Push-up Shoulder Tap (3s pause at top)
5 Strict Toes to Bar
15/15 1 Arm Russian KBS (53#)

Back was tightening up whenever I sat down. The strict toes to bar are very difficult!

Conditioning Cocktail

Moved my rest day up a day after all of the squatting on Tuesday and Wednesday. Out in the garage tonight for a workout.

Warm-up

5:00 Ski Erg

Oww my triceps are still smoked! Could really feel them on the pulls. Did 1,090 meters.

Conditioning

20:00 AMRAP

10 Banded PVC lat Pull-downs (2 green bands)
10 Deadlift Step-ups (15# DBs, 24″)
10 Medicine Ball Push-ups
40 Double Unders

Came up with this interesting mix of movements. I used one of my old Rx Smart Gear jump ropes instead of getting out my RPM rope. Anyone who tells you these are the best ropes on the market is either sponsored or has never used a lighter handled rope. Your shoulders get tired infinitely sooner and they just don’t spin very well. The only round I got unbroken was #7. Got 8 rounds, the pull-downs, and 6 of the dead steps.

Midline

4 Sets

2:00 Plank
50s Rest

Cut 10 seconds off the rest, which is a lot and swapped the order by going elbows first, but still alternating with a plank on hands in the opposite rounds. So much shaking in the last 2 sets.

8 Minutes of Plank

Felt like getting in the work early so I headed out to the garage before lunch.

Warm-up

3:00 Ski Erg – 655m

Strength – Shoulder Press

10×45#
10×65
5×85
5×105
5×115
5×125
5×135
5×145

Shoulder is getting better, but I’ll admit this wasn’t completely comfortable, especially getting that first rep moving. Started to over-extend in the last set and was planning to stop there anyway.

Conditioning

1,000m Ski Erg

Set out trying to hold a 1:45, just like last time when I set a PR with 3:36.9. I was able to hold it for a while, but really started to drift off pace in the third 250. Ended up with 3:33.9 for a 3 second PR.

Midline

4 Rounds

2:00 Plank (hands)
1:00 Rest
2:00 Plank (elbows)
1:00 Rest

Made it. I think I was shaking for the entire final 2 minute block. I haven’t done any planks on elbows in ages because I’m usually sweating so much my arms slide all over the place. Don’t have that problem as much in the cool garage.

Fitnessed in less than 45 minutes.

Unbroken Once

Amazing weather yesterday so I got out golfing. Maybe the last round of the year. Started getting sore in my shoulders and upper back later in the day. Garage session today.

Warm-up – 3 Sets

10 Ring Rows
15 Air Squats
200m Ski Erg

Conditioning

21-15-9

Back Squats (135#)
Ring Dips

Amazing how much slower I have to go on something like these squats now to make sure I don’t fuck anything up. I didn’t put the bar down during any set. I went 6-5-5-5, 5-5-5, and 5-4 on the ring dips, trying to keep short rests between. Finished in 5:44, which isn’t very good for any 21-15-9 workout.

Midline

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4 Sets

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

Do it unbroken he says…hahaha! I got the first round unbroken and took just over a minute rest. Set 2 was a fail after 2 tuck-ups. Of course I took some rests and finished. Increased the rest to 2 minutes and damn this is hard! Had to rest right after the v-ups in the last two sets and break up the tuck-ups as well. I was not expecting this to be so fucking nasty. Holding you feet off the ground is a game changer. Might have to start with lower reps and work up to the tens.

Ski Couplets

The DOMS from yesterday’s workout is starting to kick in down my back side and my abs are sore. Out in the garage tonight since the program at the gym has heavy back squats. #BoycottTheStrengthAMRAPs I did adjust the gym metcon (which was with rowing) for home use.

I thought about doing the 8th week of the No B.S. Bench program, but I’m starting to get sick of the movement. This shoulder impingement doesn’t seem to be getting any better as I keep benching either. So conditioning only today.

Warm-up

PVC Passes
Bottom Squat Hold
Air Squat
Shoulder Stretching
5/5 DB OHS (35#)

Conditioning

@ 0:00 – 4 Rounds
- 250m Ski Erg
- 5/5 DB OHS (50#)
@ 10:00 – 3 Rounds
- 500m Ski Erg
- 10 Bench Jump Overs (18”)
@ 20:00 – 2 Rounds
- 750m Ski
- 15 American KBS (70#)

Felt solid to start and was able to hit negative splits with 59.7, 59.4, 59.2, and 59.1. Finished in 6:31. Started out with the same pace, but couldn’t hold it after that. Splits of 1:59.4, 2:04.7, and 2:03.9 for a total time of 7:35. The heavy kettlebell swings in the last couplet kicked my ass! I haven’t used seventy pounds for those in ages. 3:06.2 and then it was a battle just to fight for a 3:12.4. Finished the 3rd part in 7:42.

I’m sick of this heat for October. It was 81° in the garage when I finished and 76° outside at 6:30pm. The last 2-3 weeks have been warmer than the entire summer.

30s

It was Kalsu at the gym today and there is no way my back was attempting that. Did a late workout in the garage. Warmed up with 3 minutes on the AirDyne.

6 Rounds

30s MB Cleans (20#)
30s Rest
30s Ski Erg cals
30s Rest
30s Double Unders
30s Rest
30s Push Press (45#)
30s Rest
30s Lateral Hops
30s Rest

It started getting hard in the middle of the 4th round, but with only 30 seconds of work at a time I knew I could push on. Should have gone faster early on I guess. Hot sweaty mess for this one. It was up to 85° during the day today.

Sore Sore Sore

Walked 18 yesterday. My back didn’t bother me in any swings, but it has been tight and not normal the last two days. Minor tweak like I thought. Today my shins are sore from the broad jumps, hammies sore from the RDLs, and I have some other soreness in various parts of my legs. A whole lot of snatching in today’s workout at the gym, so I hit up a garage workout.

Warm-up – 3 Sets

200m Ski Erg
20 Push-ups

The push-ups were much harder than the other day. I’m really feeling my lats from those pull-ups the other day. Was going to do HSPU in the metcon but after this I decided that would have been a bad idea.

Conditioning

30:00 AMRAP

10 T2B
20 Air Squats
120’ Single Arm Kettlebell Rack Carry (53#)
10 DB Push Presses (35# DBs)
20 Russian KBS (50#)
120’ Single Arm Kettlebell Rack Carry (53#)

Did 5-5 on every set of toes to bar and everything else was unbroken. Made it through 7+30.

Still Hot

Still sore from the deadlifts on Friday. I still had a headache last night when I went to bed after a late movie; that sun really got to me. The programming at the gym is another 20 minute AMRAP of heavy push presses and same thing with other lifts this week, so I stayed home. Can’t wait until we switch programs next week because that shit is not meant for general gym programming.

Warm-up

3 Sets
- 1:00 Air Dyne
- 20 Push-ups (unbroken)
Bottom squat hold
Shoulder stretching
10 Air squats
4 Pistols

Had to make sure I could do some pistols before getting into it. haha

Conditioning

2 Rounds

20 Pistols
30 Pull-ups
400m Ski Erg

Mod of the gym workout which was 100 dubs to start and running instead of the Ski Erg. The damn Ski Erg turned off before I got to it in the first round. Made sure to hit the button during rests in round two to keep it on. I wore gymnastics grips, but hate my Again Faster bar. I really need to see if I can remove the powder coating because I slip all over on it. I really wanted to be able to do all sets of 10. Got through round 1 and 1 set of 10 in round 2, but then did the rest in 6-5-5-4. Total time was 9:08.

Midline

2 Sets

25 GHD Sit-ups (parallel)
Max Superman Hold

I did a 1:02 hold both times.

I thought we were heading back down to bearable temperatures tomorrow but it’s going to be 90 again!