SkiErg – Page 6 – Nick Momrik's Fitness Logs

Pow Pow Triples

Took a full rest day yesterday after not getting much sleep. Out in the garage at 11:30 today.

Warm-up

4:00 SkiErg (873m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 5×45
- 5×95
- 5×115
- 3×135
- 3×155
- 3×175

Weightlifting

5:00 EMOM – 3 Power Cleans (185#)
5:00 EMOM – 3 Power Cleans (195#)

Planned on 185 the whole way but it felt good so I made the jump.

Conditioning

2 Rounds

25 Ring Dips
25 cal BikeErg
50 Reverse Lunges (40# DBs)
25 cal BikeErg
75 Russian KBS (53#)
25 cal BikeErg

I went 5×5 for the dips, 30-20 lunges, and 35-25-15 swings. Probably averaged around 1,100 cal/hr on the bike. Finished in 23:42.

Midline

3 Rounds

40s Mountain Climber Slides
20s Rest
40s Weighted Russian Twist (20# KB)
20s Rest
40s OH Crunch (20# KB)
20s Rest
40s OH Flutter Kicks (20# KB)
20s Rest

Clean Triples

My ass is still sore and my shoulder is shitty. Out in the garage at 10am.

Warm-up

Crossover Symmetry Activation
3:00 SkiErg (647m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
Power Cleans
- 5×45
- 5×95
- 3×115
- 3×135

Weightlifting

10:00 EMOM

3 Power Cleans

I increased the weight after every two sets, going 155-175-195-215-225. I did them touch-n-go through 195 and then singles. That jump to 215 got real!

Handstands

5 Sets

3 Kick-ups

I’m still working on the head placement. I also focused on not reaching for the wall with my lead foot, since the wall won’t be there if I want to hold a real freestanding handstand.

Conditioning

40:00 AMRAP

10 Deadlifts (95/65#)
10 Power Cleans (95/65#)
20 DB Sit-ups (30/20#)
20/20s Weighted Side Plank (30/20#)
10 Burpee Pull-ups
160′ Suitcase Carry (70#)

Haven’t done something long like this in weeks, at least. I liked it and glad we decreased the weight from the originally planned 115/80. Even round but the last I did the 10 deadlifts right in to 2 cleans without dropping the bar and then 2×4 cleans. At the end I did 10+4 and 6, which I really could have done every round. Got through 7+20.

Damn Shoulder

I took a full rest day yesterday. My left shoulder is really starting to bother me.

Warm-up

3:00 SkiErg (678m)
Crossover Symmetry Activation
2 Sets
- 10 Toe Touches
- 10 PVC Passes

Conditioning

5 Rounds

1:30 DB Burpee Box Step Overs (24″, 35# DBs)
1:30 Rest
1:30 cal SkiErg
1:30 Rest

I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.

Midline

3 Rounds

20 w. Hollow Flutter Kicks (10# plate)
20 w. alt V-ups (10#)
20 w. OH crunches (10#)
20 Russian Twists (10#)
20 Seated Leg Lifts

We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

3:00 SkiErg (675m)
3 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes
- 10 Push-ups

Back & Biceps

3 Sets

MAX Strict Wide Grip Pull-ups
1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

10 Underhand Straight Arm Lat Pull Down (49#)
10/10 Static Curls (25# DBs)

4 Sets

10/10 PVC Supported DB Row (53# KB)
8/8 Static Hammer Curls (25# DBs)

4 Sets

10 Seated Wide Underhand Row (104-115-115-115#)
10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

18×30#
12×25#
12×20#
16×15#
20×12#

Midline

3 Rounds

10 Reverse V-ups (use sliders)
10 Weighted Jack Knives (20#)
10/10 Standing DB Windmill (15#)
10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

2 Wrist Roller (barbell on rack, blue band, 30#)
20/20s Single Arm Hang

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A post shared by Zach Long, PT, DPT, SCS (@thebarbellphysio)

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

3:00 SkiErg (678m)
3 Sets
- 12 DB Combo Shoulder Raises (front + lateral, 8#)
- 4 Wide Push-ups
- 4 Push-ups
- 4 Diamond Push-ups
- 10 PVC Passes
4/4 Landmine Bench Press (45#)
5 Russian KBS (53#)

Chest & Triceps

4 Sets

10/10 Landmine Bench Press (65-70-75-80#)
10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

10 Incline Bench Press (45-95-105-115-120#)
10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

12 Incline Flys (25# DBs)
12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

MAX Wide Push-ups
1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

30 Double Unders
15 Air Squats
10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)

Handstands

8 Sets

3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

500m SkiErg
500m Row
1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Working on a Room

I painted the old office (to be my hobby room) last night and again this morning, since I was up early. Out in the garage at 10am for the workout.

Warm-up

5:00 TrueForm Run (0.85 km)
5:00 SkiErg (1,165m)
5:00 BikeErg (2,615m)
3×5 Handstand Kick-ups

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (49#, rope)

4 Sets

10 Seated Cable Row (104-109-109-109#)
10/10 Seated Single Arm Cable Row (49-54-54-54#)

4 Sets

8 Lean Back Lat Pulldowns (93-93-98-98#)
10 Reverse Seated BTN Lat Pulldowns (93-93-98-98#)
10 Underhand Lat Pulldowns (93-93-98-98#)

4 Sets

10 Straight Arm Pulldown (rope, 49#)
10 High Pulley Underhand Row (38-49-49-49#)
10 Banded High Pull (2x blue, 2x green)

Midline

3 Rounds

25 Swimmer Crunches ⁣
25 Crunches⁣
25 Leg Lifts
25 Single Leg Lifts ⁣(big Flutter Kicks)
25 Plank Hip Dips

This one came from Morgan, who I found when looking for handstand tips. Took me 9:34 to finish.

I had hoped to get new flooring installed in the hobby room today, but only got about 2/3 done. As I type this up at night I’m beat up!

Four Dozen Minutes

Tomorrow I’m doing my traditional Thanksgiving workout, so today is an easy, low intensity day. I still took three days off work even though I’m stuck at home. Out in the garage a bit after 11:30.

Conditioning

12:00 SkiErg (2,580m)
12:00 TrueForm Run (2,050m)
12:00 Row (2,933m)
12:00 BikeErg (2,962m)

Midline

4 Sets

10/10 KB Side Bends (70#)
10 Strict T2B
8/8 Hip Abducted Evil Wheels
30s Superman Hold
30/30s Side Plank

Took about 20 minutes!

Sorry Snatch

Warm-up

2 Sets

10 Weighted Dead Bugs (15# plate)
10 Half Kneeling Pallof Press (red)
10 Front Rack Marches (30# DBs)
10 Straight Legged Glute Bridge Marches
10 Slow Goblet Squats (35#)

This came from Bethany.

5 Power Snatch (45#)
5 Muscle Snatch (45#)
5 Power Snatch (75#)
3 Power Snatch (95#)

Weightlifting

4:00 EMOM – 3 Power Snatch (115-115-125-125)
3:00 EMOM – 2 Power Snatch (135-145-155)
3:00 EMOM – 1 Power Snatch (175-185, 2 misses at 195)

I “Clarked” that second miss. Just haven’t been lifting heavy all of 2020. 🤷🏻‍♂️

Conditioning

Partner Chipper

80 Thrusters (45/35#)
40 Burpees
60 cal SkiErg
80 Sumo Deadlifts (155/105#)
60 cal SkiErg
40 Burpees
80 Thrusters (45/35#)

We went 15-15-10 on the thrusters to start and then 4×10 at the end. Burpees were 5 at a time and I flew through mine on the return. We did 3 rounds on the ski with a 12/8 split to get our 60s and I tried to hold around 1,200 cal/hr. The deadlifts lit up my hammies and ass, doing 10 at a time. Finished in 21:11.

Midline

3 Rounds

16 Landmine Twists (45# + 25#, club grip)
10/10 Hanging Oblique Knee Raises
20 Weighted Jack Knives (20# DB)
20s Hollow Hold

Handstands

2x30s Dead Hang Partner Push (wide)
3×5 Handstand Kick-ups
4 Eagle Arms
30s Dead Hang Partner Push

That was a full two hour session today.

Pump Before Pull-ups

Nothing is sore for a change. Nice weather, which is very unusual. Out in the garage at 4pm.

Warm-up

Bottom Squat Hold
3:00 SkiErg (701m)
3 Sets
- 10 Cuban Rotations (15#)
- 10 Rear Delt Band Pull Aparts (red)
10 DB Bench Press (40#)
5 Goblet Squats (35#)

Chest & Triceps

4 Sets

8 DB Bench Press (60#)
8 DB Fly (40#)
8 DB Bench Press (60#)

Was close to failure on the bench presses the last two sets.

3 Sets

12 DB Pull Over (60#)
12 Tricep Push Down (bar, 60#)

4 Sets

10 Close Grip Bench Press (115-125-135-145#)
10 Cable OH Tricep Extension (rope, 38-43-43-43#)

The bench press felt really good here.

3 Sets

MAX Push-ups
1:00 Rest

Not as good to start today, but better on the other two sets, with 35-25-22.

Conditioning

3 Rounds

12 Pull-ups
20 Goblet Squats (53#)
8 Pull-ups
1:00 Rest

Not my jam with so much of the time for squats and me being cautious with my back. My rounds were 1:08, 1:10, and 1:12.