Thruster – Page 8 – Nick Momrik's Fitness Logs

Sunday Shoulders

Rested the last couple of days after the holiday. I was still sore from thrusters until yesterday afternoon. Met up with a few people at the gym. Did a little bottom squat hold and shoulder stretching.

Strength – Bench Press

10×45#
8×95
6×135
4×165
4×185
4×205
4×225

Been awhile since I’ve benched.

Thruster Attack – Week 3 Workout 1

3 Sets

10 Rounds
- 20s work (35#)
- 10s rest
2:30 Rest

Did 8 each 20 seconds again for a total of 240 reps. Actually feeling easier.

Conditioning

4 Rounds

50 DU
10 Pull-ups
16 Lunges
20 Push-ups
25 V-ups

I messed up after 27 dubs on both of the first two sets and then did the second 2 unbroken. Went 5-5 on pull-ups, slow lunges, 9-7-4 on push-ups, and then 3 rounds of 10-9-6 v-ups with 10-5-5-5 to finish up. Took me 15:52.

Attack Bonus

My legs are really sore again. Laying certain ways in bed with the pressure on them hurt. Out in the before heading up north for the holiday.

Warm-up

5:00 Air Dyne – 1.487 miles
Thrusters
- 5×45#
- 5×95
- 5×115

Thruster Attack – Week 2 Workout 2

EMOM 10 – 6 Thrusters (135#)

I used a rack this week, which was much better. Work the belt again like I did in week 1 to be safe. It already felt really tight from the last 2 days. Felt “great” so I did 2 extra minutes again. Didn’t get dizzy within minutes either like I did last week with the sets of 5. Rested 10 minutes and then…

Conditioning

8:00 AMRAP

10 cal Ski Erg
25 Zeus Double Unders

On paper I had 15 calories, but I forgot how long they take on the skier so during that first round I adjusted the plan. Never missed with the Zeus but damn does that thing send your heart rate sky-high! I got through 5 rounds, 10 cals, and 12 dubs.

Just The Thrusters

Got a headache Saturday night (maybe from too much computing) and had it into Sunday afternoon. Should have done something last night, but I was a bum. Forced myself out in the garage today, finally, after 7pm.

Thruster Attack – Week 2 Workout 1

16 rounds
- 20s Thrusters (25#, 8 reps)
- 10s Rest
4 min rest
16 rounds
- 20s Thrusters (25#, 8 reps)
- 10s Rest

I tried not to keep an eye on the clock during the first “set” but you kind of have to or risk getting into your rest time. In the 2nd set I turned away from the clock and it worked again. I finally gave in and when I turned to look, there was only 1 round to go. Forgot how much the shoulders start burning with that 67% increase in weight from week 1.

No warm-up. No strength work. No classic CrossFit met-con. Just grind out a lot of reps.

Excited to see the addition of the 35-39 Master Division for the 2017 Games season and a change of location to Madison, Wisconsin. Will be neat to see how I stack up. Nice that CrossFit finally released the schedule early instead of waiting until January.

Two Extra

Was delaying going to the gym, but finally got my ass in gear to get there with enough time to get in the thrusters before the 6:30 class. My quads are still sore to the touch! I’ve never had DOMS linger this long before. My back is still not great, but I need to get back into the gym routine.

Warm-up

Bottom Squat Hold
5 Thrusters (45#)
5 Thrusters (95#)

Thruster Attack – Week 1 Workout 2

10:00 EMOM

5 Thrusters (135#)

It was only supposed to be 8 rounds, but I felt “good” so I did two more. Within minutes of finishing I was light-headed. Had enough time to recover while class warmed up and they were doing deadlifts. I jumped on the RH instead.

Reverse Hyper

2x8x210#
3x10x210#

Conditioning

400m Run
5 Rounds
- 3 Curtis P (75#)
- 7 Burpees
400m Run

Definitely was going light today, which allowed me to go non-stop at a good pace. Finished in 8:38.

Midline

4 Sets

3 Straight Partner Medicine Ball Passes (30#)
3/3 Side Partner Medicine Ball Passes (30#)

Start the Attack

Had a great time in Iceland last week. Got home last night and was happy to sleep through until 8 this morning. Was nice to relax and take a break from workouts, but was ready to sweat again today. Finally got out in the garage after 5. I’ve been planning for weeks now to start the Thruster Attack program after the trip. No sense in waiting…

Thruster Attack – Week 1 #1

32 rounds

20s Thrusters (15#)
10s rest

I started out with 8 reps, which turns out, is the same number I did originally. Never racked the bar, but did bring it down to my back after the 8th rep and started each set with a back thruster then. After about 12 reps I turned from facing the rig (clock off to my right) so that the clock was to my back so I couldn’t look. I wasn’t keeping track but at one point came to make a deal with myself that I’d do 6 more rounds before turning so I could see where I was as I would down. Turns out I only had 5 rounds left and didn’t even get to a 6th. I was caught off guard when the clock didn’t beep again for the next round. Funny how little games like that make a workout much easier mentally. I swore I’d get through those 6, turn around and have 4-8 more.

Jumped on the Air Dyne for 10 minutes to help flush out my legs and went 2.69 miles.

DT Struggles

Legs felt tired last night after the running workout. Felt pretty good this morning though.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hypers (140#)
3 Sets
- 5 Ring Rows
- 5 Clean Thrusters (45#)
- 30 Double Unders

Conditioning

“DT” – 5 Rounds

12 Deadlifts (155#)
9 Hang Power Cleans (155#)
6 Push Jerks (155#)

Had been over a year and a half since I did this one. Old PR was 10:35. My plan was to try a new strategy of doing all 12 deadlifts and getting 5 cleans before dropping the bar. Then the final 4 cleans and the jerks. Followed it in the first round and it was way too fast. I think I was done at 1:07. I think the second round I did 11, 1+5, 4+6. Round 3 was the same or maybe 11, 1+4, 3, 2+6. I remember being done at about the 5 minute mark. Then the last 2 rounds were slow with too much rest. In round 4 I even dropped the bar with 2 jerks to go. Ugh! Finished at 10:02 for a 33 second PR.

The worst part for me, by far, are the hang cleans. They get so damn heavy and destroy me. Not so good when the final 2 rounds take just as long as the first 3. 😦

Accessory

4 Sets

8 Pendlay Rows (115#)
8 Good Mornings (115#)

Midline

6 Rounds

20s Hollow Rocks
20s Rest
20s L-hang (knees up)
20s Rest

Felt the burn. I have to do hangs due to my shoulder; L-sits on the rings don’t feel so good.

These last two weeks have been horrible from a diet perspective. I’ve been getting take-out every meal. Got lazy after Murph and I’ve been busing finishing up a bunch of projects at work before I go on my sabbatical. Had been avoiding the scale, so was scared to step on it this morning, but figured I should before I go on my trip. Was very surprised to see I was still under 204#. Winning! Looking forward to getting back on track when I get home from Washington, D.C. I can tell I’m not feeling as well or recovering as well with all of the junk and who knows what my macros look like.

What a Bear!

My hips and quads are all pretty sore.

Warm-up

Crossover Symmetry Activation
3 Sets
- 5 ATYs (5# plates)
- 15/15 Monster Walks (small red band)
- 10 Walking Lunges

Weightlifting / Cycling

5 Sets

7 rep Bear Complex

I was out of breath with the empty bar! I did 45-75-105-135-155#. Decided to count that first set because I was taking quite a bit of rest with the bar on my back during the 135 and 155 sets. Going in I thought maybe 165, but 155 was fine with me and 10# heavier than I’d done.

I did all clean thrusters, but in the final two loads I started resting after lowering the bar on to my back before doing a back thruster. Got a little rest in the hang position a few times.

Accessory

6 Sets

4 Pendlay Rows (165#, supinated)
6 Evil Wheels

I did a couple of warm-up sets on the row with 105-155#. Could feel a little pull in my left shoulder with the first two working sets, but it went away by the 3rd set. Evil wheels have become very easy for me. Maybe from the GHD work I do?

Explosive “Conditioning”

For Quality

50 Burpee Broad Jumps

Didn’t even start the clock because the focus was on the jumps and not going balls to the wall; be explosive under a little fatigue. Kept a nice steady pace and tried to get some distance with each jump. Was much harder than I expected. Feet were really digging into the end of my shoes even at 10 reps in.

I’ll get in some shoulder mobility work and e-stim.

Another PR Double

My hamstrings seemed to feel those RDLs when I woke up, but by the time I got to the gym at 9 I wasn’t feeling it. Did Crossover Symmetry Activation before heading to the platform.

Clean & Jerk

2x5x20kg
2x3x40
3×60
2×70
2×80
2×90
2×95
2×100
2×105
2×110
2×115
2×120 (PR)

I think 115 was a PR double as well and maybe even 110. My jerk is sloppy from not lifting heavy lately. The shoulder work I’ve been doing allowed me to hang on and stabilize several reps though. Became a real mental battle on the second rep after 100kg. That is multiple PRs on both my snatch and C&J doubles this week.

Conditioning

“Reverse Kalsu”

100 Burpees
EMOM – do 5 Thrusters (75#)
- We used ~30% of our max

Yes, you start with thrusters! No free minutes to make your time look better. :-p Got 13 burpees in the first minute, settled in to 11 for the next 7 rounds and then a final set of 10 to finish in 8:49. This was really all about finding the correct pace.

Had thought about doing Rowing Kalsu today but figured I should probably do this, which was programmed yesterday for classes. No 🍒 picking!

Midline

5 Rounds

18 GHD Sit-ups
12 Russian Twists (55# plate)
3/3 Turkish Get-ups (35#)

Not timed, but moved without resting much between movements. Been doing weighted GHDs for weeks so unweighted was a nice change.

Recovered with some pizza.

Run

After mowing the lawn I took off for a 2 mile run, which took 16:47. Times keep coming down without feeling like I’m pushing. I think the main this is I’m getting more comfortable running at higher heart rates. Garmin reports an average of 146 beats per minute for today’s run. I’m also trying to improve my breathing and cadence.

I’ll ROMWOD at some point.

Unhook the Piano

Not much sleep since I was up playing around with a little home network server project.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 15 Reverse Hypers (210#)
3 Sets
- 10 Thrusters (45#)
- 10 PVC pass-thrus
- 20 Mountain Climbers

Strength

E3M – 6 Sets

11 Shoulder Press (95#)
6/6 Bulgarian Split Squats (95#)

Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.

Conditioning

Every 30 second Death By 2 MB Cleans (20#)

1st 30 seconds – 2 reps and rest with what it left
2nd – 4 reps
3rd – 6
… adding 2 reps each 30 seconds until failing to hit the assigned number of reps

Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.

1 Mile Run

Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.

Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.

More Running

Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.

Too Heavy on the Bench

Woke up and out in the garage a little after 8. My hamstrings are still sore from the RDLs.

Warm-up

Crossover Symmetry Activation
2 Sets – StrongFit Tricep Openers (8#)
Bench Press
- 5×45#
- 5×95#
- 5×135#

Strength

E3M – 5 Sets

11 Bench Press (165#)
24 Alternating DB Curls (20#)

I know exactly why I decided to start with 165# last week on the bench work but it’s way too much over my 50%. I remembered doing 10 sets of 10 with 155# this winter with Bryan and figured I should go heavier than that. Last half of sets were slow this morning, too slow. Should be using 140-145 instead. The curls are still easy.

Midline

50 GHD Sit-ups

Took me about 56-57 seconds for the first 25 and finished in 2:11. I had to start taking a few extra breath and breaking things up after 30 reps. I knew the 3:40 on March 1st was not a representative effort.

Took a break during the day and knocked out video 4 of the ROMWOD Welcome Series.

Headed to the gym at 4:30 to do Bryan’s Outlaw lifting with him.

Warm-up

Crossover Symmetry Activation
45# Snatch Warm-up
- Bottom Squat Hold
- Muscle Snatches
- Snatch Presses in Squat
- OHS

Snatch Pull + Power Snatch + Squat Snatch

40kg
50
60
65
70

Easy stuff. Looks like he’s on a deload week. Also through up an 80 kilo power snatch after.

OHS

3×95#
3×125
3×145
2×165
3×175

I was using a 33X1 tempo and then lost the final rep with 165 while in the hole. I also didn’t have my grip all of the way out in a snatch width for any of those sets. No tempo and a snatch grip on my final set. I really need work on my stability with these.

Clean Lift Off w/ 5s Hold at Knee

3×145#
3×195
3×220
3×230
3×245

Minimal rest between each rep. These were rough on the hook grip, but I felt better with them than I expected.

Back Rack Reverse Lunge

3/3 @ 135#
3/3 @ 165
3/3 @ 175
3/3 @ 190

I really like the reverse lunges. Not only is it better on the forward knee, but I feel like I can control the descent a lot easier and get full depth instead of banging my knee into the ground like on a forward step. Felt much more comfortable than with the overhead ones earlier this week.

Bamboo Bar Stability Work

30s Hold (52#)
30m Walk (52#)
30m Walk (68#)
3 Sets
- 30s Hold (84#)

Challenging! Used 25# KBs, then added 8s, and 8s again.

Conditioning

3 Rounds

1:00 AMRAP
- Thrusters (95#)
2:00 Rest

Really wanted to try these that were done in class earlier in the week. Right after that overhead stability work was not my best idea though. My reps were 24-23-19. Last round was nasty! I actually even rested in the bottom of a squat for about 5 seconds it was hurting so bad.

Finished up the ROMWOD Welcome Series later in the evening. Seems like a busy day but all of that really didn’t take too long.