Toes to Bar – Page 21 – Nick Momrik's Fitness Logs

60 Day Lifting Challenge – Week 8 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. The end is near! Lifted at about 2pm today.

Warm-up

Crossover Symmetry Activation
Band Stretching
15# Snatch Positions
45# Snatch Positions

Today I exaggerated going slow from the floor to the knees in both the snatches and cleans.

Power Snatch

2x2x100#
2×120#
1×140#
5x1x150#

Power Clean & Jerk

2x2x135#
2×155#
1×180#
5x1x190#

Glute Ham Raise

A simple 5 sets of 5, just bodyweight. No need to kill myself with anything heading into test week.

Gymnastics

10:00 EMOM

7 T2B

Only programmed for 5, but that would have been a cakewalk. Seven was a good challenge.

Conditioning On the Air Dyne AD2

10:00 @ ~65% (70 rpm)
No rest, straight to
8 Rounds
- 0:30 @ 80+% (Started at 82-83 rpm, got faster through the rounds, and hit 100 in the final one)
- 1:00 @ 50% (50-55 rpm)
Complete that 8th 1:00 @ 50% plus another 3:00 at the same recovery pace

Total time should be 25:00. My tally was 282 calories and a good sweat.

Now it’s time to rest for C&J max on Monday evening.

60 Day Lifting Challenge – Week 5 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.

Was actually feeling pretty good today. Lifted with Alex at 3:30 again. My body lied to me…

Warm-up

4x 20-30s Handstand Hold
PVC pass-thrus
Band pulls
45# Snatch Positions

Muscle Snatch

3×75#
3×85#
3×95#
2x3x105#

Snatch

2×105#
2×120#
2×140#
1×150#
1×160# (F)
2x1x170# (M-F)
2x1x165# (F-M)

Felt terrible. I haven’t had that many misses in a day this entire challenge, other than PR day. Did 2 broad jumps for distance after each of the last 4 singles.

Clean & Jerk

2×135#
2×155#
2×180#
2x1x190#

The C&J felt a little better than the snatches, but still pretty weak. We packed it in early and skipped the back squats and good mornings.

Conditioning

4 Rounds

10 T2B
10 Ball Slams (15#)

I attempted to do the conditioning after Alex left, but I even had to change that on the fly. It was supposed to be two 4 minute AMRAPs of the above movements with a 2 minute rest in between. After 3 sets of 5 T2B I was pretty much doing singles! Finished 4 rounds in 4:45.

Time to rest up for the beginning of week 6 on Monday.

Langford Squat Couplets

In at 10am. Feeling spicy in the back and shoulders.

Warm-up

Jump Rope and DU for about 3 minutes.

Squats

Warmed up with 5 front squats @ 45# and 5 back squats at 45#, then into doing Langford Squat Couplets, which are 2 front squats, rack it, immediately into 5 back squats with the same weight.

2/5 @ 95#
2/5 @ 135#
2/5 @ 185#
2/5 @ 225#
2/5 @ 255#
2/5 @ 275#
2/5 @ 285#

Was hoping to hit 275# when I started, so really happy with 285#.

EMOM 10:00

10 DB Bench Presses (45# DBs)

Felt pretty good and right arm wasn’t lagging behind. Didn’t think I’d be able to stick with the 45s all the way, but wasn’t too bad.

3 Rounds NFT

5 Box Jumps (32″)
10 T2B

I haven’t done box jumps since before the knee issue, so was good to test it out.

Got on the rower and did an easy 15 minutes for 3,365m, holding about a 2:10 pace.

The squats were a challenge, but overall a pretty light session. No need to kill myself after just training 13 hours ago though.

Using Dumbbells for a Weak Right Arm

Went in to Survival Fitness at 10 to train with Matt. Not really any improvement on the knee.

Warm-up

5:00 Air Dyne

DB Bench Press

10 x 20# DBs + 20s Static Hold
10 x 25# DBs + 20s Static Hold
10 x 30# DBs + 20s Static Hold
10 x 35# DBs + 20s Static Hold
10 x 40# DBs + 20s Static Hold
3 x 10 x 45# DBs + 20s Static Hold

Trying to even out that right arm weakness. Felt pretty good.

Grabbed a 10# plate and did 2 sets of 10 second OH hold + 10 OH shrugs.

Gymnastics

20:00 EMOM

Odds: 10 T2B
Evens: 5 Strict Ring Dips + 5 C2D Push-ups

Did the first 7 rounds of T2B unbroken, then 6-4, 7-3, 7-1-2. When I hit the wall with my hip action, getting even 2 in a row is a struggle, but that wall is taking longer to reach. All dips and push-ups were unbroken, but tough in the last 2 rounds.

Conditioning

E90S for 6 rounds

~40m Sled Drag (25# sled + 225#)

These were ok on the knee.

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
20 Zombie Kicks

Strength

Front Squats

5 @ 45#
5 @ 135#
3 @ 185#
3 @ 225#
3 @ 245#
3 @ 275#

Felt solid.

3 Sets

12 Front Rack Lunges (135#)
12 Good Mornings (Black band)
60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

10 Hang power cleans (135#)
10 Burpees

Rest 3:00

5:00 AMRAP

10 Push Presses (115#)
10 T2B

Rest 3:00

5:00 AMRAP

10 Thrusters (95#)
10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.

The Burpees

In at 9am with the day off work since I’m heading to Kalamazoo for a wedding.

Warm-up

20 PVC Pass-thrus
10 HR Push-ups
20 Air Squats
10 HR Push-ups
20 PVC Pass-thrus

Strength

Bench Press

10 @ 45#
5 @ 95#
3 @ 135#
3 @ 155#
3 @ 175#
3 @ 195#
3 @ 200#

Still struggling with the right arm. 200# went up easier than 195# though when I focused on keeping the elbow in a better position.

OHS

5 @ 45#
5 @ 105#
5 @ 125#
5 @ 145#
5 @ 160#
3 @ 190#

Looks like my OHS are back. I was in the hole on the 4th rep with 190# but lost it coming up.

WOD

100 Burpees

I’ve actually been thinking about testing this one. It’s been over a year since I did a 6:44, which was actually my first time doing it. Did a 6:16 today and it didn’t feel that bad once it was over. I was shooting for something close to 20 burpees in the first minute and got 17, which I thought I could sustain. Slowed down a bit, but should have pushed harder.

Finisher

5:00 EMOM

10 T2B

Struggled on the last set.

Monday Morning

Went to the 9am class.

Warm-up

300m Run (before class started)
4 Rounds
- 15s Air Squats
- 15s Zombie Kicks
- 15s PVC Pass-thrus
- 15s Jumping Jacks

Strength

Front Squats

5 @ 45#
5 @ 135#
5 @ 165#
5 @ 195#
5 @ 225#
5 @ 245#

Squats felt good for the 2nd consecutive day. Didn’t try to get crazy and stayed below my 260 5RM from a couple of weeks ago.

3 Rounds NFT

12 Lunges (135#)
12 RDL(135#)
Rest 60s

Good burn with little rest.

WOD

20:00 Time Cap

10 OHS (135#)
10 Box jumps overs (24″)
10 Thrusters (135#)
20 Power cleans (135#)
10 T2B
10 Burpee C2B Pull-ups
10 T2B
20 Power cleans (135#)
10 Thrusters (135#)
10 Box jumps overs (24″)
10 OHS (135#)

This is why it’s good for me to go to classes now and then. We rarely program this much barbell work in our WODs and ever more rare at this time domain. I decided to go Rx even though I knew it would suck. Finished in plenty of time at 19:56. LOL!

Shouldering Sunday

Yesterday was a much-needed rest day, but got up early and golfed 18 holes in a cart, then had a 90 minute massage in the afternoon. Got a solid 10 hours of sleep last night. Headed over to Kevin’s at 11.

Warm-up

4:00 Row
PVC Pass-thrus

Olympic Lifting

Snatches

Did doubles with 10-15 seconds between each rep.

95-115-135-145-155-160

I missed on the 2nd attempt at 160 and then went again for what felt like my best attempt of them all.

Block Snatches (mid-thigh)

I did a double of snatch + OHS, again taking 10-15 seconds between each rep.

95-105-115-125-135

Felt a lot more explosive off the blocks then I did from the floor. Didn’t try to get super heavy here, even though I’ve done 145# before.

Strength

Back Squats

5 x 135#
5 x 160#
5 x 190#
5 x 225#
3 x 260#
8 x 190#

Squats felt great today. No forward lean and legs were steady.

Incline Bench Press

8 x 45#
8 x 95#
8 x 115#
8 x 115#
5 x 125#

We had the bench set at a pretty aggressive incline. Hopefully these will help out with both my shoulder press and regular bench press.

Incline Bench Press w/ Earthquake Bar

8 x 50#
10 x 60#
5 x 70#
10 x 70#

First tried to go with a 35# KB on each side of the bar, but I was all over the place and racked it after 1 rep. Dropped to lower KBs and got a lot more comfortable with it, allowing me to knock out a big set with the 35s at the end.

Core

During halftime of the Lions game I went out to the garage.

4 Rounds NFT

15 GHD Sit-ups
15 Back Extensions
10 T2B

I had to drop off the bar after 9 in round 3 of the T2B and then the last round did them 6-3-1, but everything else was unbroken. Haven’t used my pull-up bar in a long time and it’s a lot different feel compared to the bars at Survival Fitness.

Conditioning

Went over to the track at Heritage around 7:15 to run some sprints with Michelle. Jogged 800m to warm-up and then walked 600m to cool down.

E2M 20:00

100m Sprint

Hamstrings on fire!

A PR Morning

Took a rest day yesterday and walked 18 holes of golf. Woke up today feeling more beat up than I should. In at 10am to test my deadlift.

Warm-up

3:00 Row

Olympic Lifting

Snatches

45# Position Work for 5:00
95# x 2
115# x 2
135# E30S 3:00
155#
165#
175# (PR)

My snatch is feeling really good lately. I was planning to do 135# for 5:00 but it was feeling good so I stopped and started bumping up the weight. That was a 10# PR. Looking forward to trying more.

Strength

Deadlift

185# x 8, rest 2
275# x 5, rest 2
325# x 3, rest 3
375# x 1, rest 3
425# x 1, rest 10
475# x 1 (PR), rest 12
500# x 1 (PR)

My old PR was 455# in April, so this was a big jump. The 425# lift hit me hard for some reason, even though I’ve pulled it for 3 several times before. I saw sweating and light-headed, so took a long rest before the 475# attempt. If Kevin and Matt weren’t there pushing me I was going to go for 485# or so next, so I’m glad they talked me into the 500# attempt.

Back to Survival Fitness at 5pm for a class.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS

Strength

Front Squats

5 @ 115#
5 @ 145#
5 @ 165#
5 @ 185#
5 @ 185#

Kept it light and fast. Didn’t need any more heavy weights after the morning session.

10:00 EMOM

Odds: 5 Strict HSPU
Evens: 8 Box Jumps (32″)

The HSPU felt good today. Probably should have done a deficit, but I already put in a lot of work and had an idea of how bad the WOD was going to be, so I backed off a bit.

WOD

30 Hang Squat Cleans (95#)
30 Push-ups
30 Thrusters (95#)
30 T2B
30 OHS (95#)
30 Burpees
30 Shoulder to OH (95#)

The burpees were horrible. Slowest ever! Finished in 19:12.

Double Day

Feeling good this morning. Hamstrings a little tight from squats on Tuesday, but body feels good. In at 10am.

Warm-up

1/2 Mile Sled Drag (115#)

Olympic Lifting

Every 1:30 to 2:00

Snatch
Hang Snatch
High Hang Snatch

I did it with 95#, 105#, 115#, 125#, 135#, and 125#. No misses on any of the lifts. I think 135# in a new high for the high hang, by 10#. Getting better!

Strength

5/3/1 Deadlifts – Cycle 2 Week 3

5 @ 165# (40% of Training Max – warm)
5 @ 210# (50%)
3 @ 250# (60%)
5 @ 315# (75%)
3 @ 355# (85%)
1+ @ 400# (95%)

Pulled 8 reps @ 400# for an estimated max of 505.5#. Booyah! Looking forward to testing 1RM next week. It won’t be close to 500# but I should see a nice improvement over 455#.

WOD

5 Rounds

10 OH Lunges (45# empty bar)
10 Goblet Squats (53#)
5 C2B Pull-ups

I used a clean grip on the OH Lunges. First time doing those with a barbell. Did everything unbroken and finished in 5:56. Not a killer WOD, but did make my legs shaky when I was done.

Core

100 Sit-ups

Was hoping for a sub three and was on pace, but died a bit in the 3rd minute to finish at 3:06, 4 seconds off my best. I need to figure out how to stop moving backwards because I have to adjust the AbMat every 10-15 reps.

3 Rounds NFT

10 T2B
5/5 Side Bends (80# KB)

Grip may have been the toughest here after deadlifts and C2B pull-ups.

Went back at 8pm. Warmed up with 3:00 on the Air Dyne.

Conditioning

6 Rounds

40 yard Prowler Sprint (High, 210# total)
60s Rest
40 yard Prowler Sprint (Low, 210# total)
60s Rest

We took this from a challenge posted by Jim Wendler, but 3 rounds (6 sprints) was too easy so we doubled it. Ended up being pretty perfect.

I also did 3 sets of 10 wall squats to work on my vertical torso.