Wall Walk – Page 2 – Nick Momrik's Fitness Logs

Surviving the Heat

Spent most of yesterday in the cool basement working on some projects and then went up and sat in bed early where I have an AC unit and could work on designing part of one of the projects.

Went to open gym at noon.

Active Life – Shoulder Flexion

3 Sets of 10 Yoga Push-ups
10 Wall Walks (2s pause)

I also did 10 thrusters with 45# and some bottom squat hold.

Conditioning

20 Bar-facing Burpees
40 Thrusters (75#)
20 Bar-facing Burpees

Trying 25-15 would have been a bad idea, so I was thinking about 15-15-10, but when I got through my first 5 I settled on 4×10. I needed to have something left for the final 20 burpees. Finished in 5:47. I put a wrist wrap on my problem wrist and it helped out a lot, so I guess I’ll continue that and hope whatever is going on in there heals.

Accessory

5 Sets

5 Evil Wheels
8/8 Suitcase Deadlifts (40kg KB)
1:00 Bent Hollow Hold
8/8 Half Kneeling Bottoms Up KB Press (26#)

Going to keep working in some stuff from the back rehab so I don’t lose all of the progress I’ve made.

Better by 19

I posted an update on my personal blog about my back issues.

Out in the garage this afternoon.

Bench Press

10×45#
10×95
6×135
3×165
3×195
4x3x225

Push Press

10×45#
6×95
3×135
3×155
3x3x175

Both pressing movements felt heavy.

Accessory

3×15/15 Pallof Press (red band, 2s pause)
3×15 DB Side Raises (10#)
3×15 DB Bent-over Side Raises (10#)

I tried to point my thumbs up towards the ceiling for both types of side raises. Interesting angle.

Midline

100 Sit-ups

Flew through in 2:39, which is a 19 second PR! I was using my AbMat pad, but can’t imagine it would make that much of a difference. I’ve had trouble setting just a few second PR on this over the years, so not sure where this came from.

Conditioning

10:00 Airdyne

The plan was to do an aerobic 20 minutes, but after doing 75-76 RPMs for 7:00 I picked it up to see if I could get close to my 300 FY score of 358. Maybe if I had started a minute earlier. Pretty close at 338 calories (3.99 miles).

All done in 65 minutes.

Performance Plus

I’ll get this in tonight…

Lat Foam Roller – 30 seconds each side (video)
Overhead Opener – 2×30 seconds (video)
3 MAX effort sets of Wall-Walks with 1:00 rest (video)

Holy shit those slow wall walks were hard! I did 3×3 and took about 25 seconds for each rep.

In Lifters

Planned rest day on Monday, but then lazy yesterday and didn’t do shit. Completely forgot about my chiro appointment today until I was on my way out the door to the gym and the reminder went off on my phone. So I got some more work done before heading out and then going to the 5:30 class instead of 4:30.

Warm-up

3 Sets
- 7 Ring Rows
- 7 OHS (15#, close grip)
- 7 Jumping Jacks
- Spidey Stretch
OHS
- 5×45#
- 5×95#

12:00 EMOM (alt)

5 OHS (115#)
10 Wall Balls (30#, 10′)

Conditioning

12:00 AMRAP

8 Ball Slams (30#)
8 T2B
8 MB Cleans (20#)
10 Lunges

Kept a pretty steady pace. Went 4-4 on every set of toes to bars. Finished exactly 7 rounds.

Accessory

4 Sets

2 Wall Walks (5s HS Hold)
10 Sit-ups

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.

Warm-up

5 Rounds NFT

1 Wall Walk
2 One-Leg Burpees
3 Ring Rows
4 V-ups (hollow)
5 PVC Around the Worlds

Strength – Shoulder Press

5×45#
5×65
5×95
5×105
5×125
8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.

Conditioning

200m Run
50 Wall Balls (20#, 10′)
75 Burpees
50 Wall Balls
200m Run

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..

Midline

Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

Minute by Minute

My shins are pretty sore from those explosive broad jumps on Sunday. Walking 7 miles on the golf course was a little rough yesterday. Woke up and decided not to go at 9am due to work meetings. Worked out great because I really got in a programming zone today. Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
OHS Shoulder Stretching in Rack
3 Sets
- 20s Dead Hang
- 8 Zombie Kicks
Shoulder Press
- 5×45#
- 5×75#
- 5×95#

Strength

E3M – 5 Sets

5 Shoulder Press (50-60-70-75-80%)

I used 95-110-125-135-145#. After 110 and 125 I thought it was going to be a struggle at the end, but turned out fine once I got going. Not used to having weight on the bar, that’s for sure.

Conditioning

8 Cycles

1:00 AMRAP
- 5 Burpees
- 5 Air Squats
1:00 Rest

The work/rest was on the money for being able to keep pace. Each cycle slowed through the 1:00 of work, but was overall work was consistent from cycle to cycle. After the first few, my goal was to stay at 30+ every time. Was able to by getting 33-32-31-32-31-32-31-31 reps.

Gymnastics

5 Rounds

2 Wall Walks
30s Plank

Piece of cake. Did the planks on my hands with a forward lean. Was feeling that combo in my wrists a little by the end.

Knuckles Down

My ass is still sore. Wanted to get in early to snatch but wasn’t moving very fast this morning so got them in after class.

Warm-up

Crossover Symmetry Activation
OHS Bottom Holds w/ PVC inside rack
3 Sets
- 4 Wall Walks
- 300m Row

Those bottom holds were kind of cool. Little idea I had and did while waiting for the kid’s class to finish up.

Conditioning

20 Box Jumps (24″)
30 S2OH (75#)
40 MB Cleans (20#)
30 S2OH (75#)
20 Box Jumps (24″)

All jump and step down on the box for both sets. Went unbroken with push presses in the first set of overheads. Knew the medicine ball cleans would be the nasty part. Did them in 15-10-8-7 and was really burning in the legs by the end. Mixed in a little bit of a jerk action on the second set of overheads and went 20-10 with a short rest on the back. Finished in 6:12.

Carries

3 Sets
- 150′ Suitcase Carry (70#)
- 150′ Waiter’s Walk (62#)
2 Sets
- 150′ Suitcase Carry (62#)
- 150′ Waiter’s Walk (70#)

It was raining out so we skipped prowler sprints and did these with some little laps in the gym. Switched arms in the middle of each 150 feet.

Weightlifting

Muscle Snatch + OHS

3x20kg
3×30
3×40
3×50

Squat Snatch

3x50kg
3×60
3×65
3×70
3×75

I’ve been noticing Mattie Rogers‘ knuckles a lot lately and then saw Jared Enderton post about the knuckles yesterday too. First learned about it at a Kendrick Farris seminar a couple of years ago but over time I forgot about it. I focused on it with the snatches today and it felt like the bar was snapping right into the slot like butter.

Finished with Crossover Symmetry Iron Scap. Having to use the yellow (one of the purple is broken) makes this a lot harder! Will do ROMWOD at some point today.

That’s All?

My legs are a little more tired than I expected from the snatches. Got to the gym early and did Crossover Symmetry Activation.

Warm-up

2 Sets

5 StrongFit Tricep Openers (10#)
5 Scap Wall Slides
5 Strict Ring Dips
5 Wall Squats

Gymnastics

3 Cycles

1:00 AMRAP – T2B
2:00 Rest

Did 10-10-6-4 for 30 reps in the first cycle and could feel it was going to get really tough. Only managed 22 and 20 reps in the other two rounds.

Strength

Every 2:30 – 5 Sets

10 Good Mornings (95#)
3 Wall Walks

Ended up being about 1:1 work/rest. Everyone else was doing Pendlay Rows, but I just did them yesterday.

Conditioning

4 Sets
- 20s Row Sprint
- 2:40 Rest
5:00 Rest (additional to the last 2:40)
4 Sets
- 20s Row Sprint
- 2:40 Rest

Looks easy on paper. It’s not. My meters were 130-130-128-127 and then 129-128-127-126. Should have tried a higher damper setting with the short sprints. I think this came from some OPEX templates.

Going out golfing with Dad and will hit some ROMWOD tonight.

Bring It Castro!

Went to the Chiropractor at 5 and then 5:30 class.

Warm-up

400m Run
10 Good Mornings (35# KB)
10/10 Around the head (35# KB)
5 Good Mornings (35# KB)
5/5 Around the head (35# KB)

Strength – Deadlift

5×45#
5×155
5×225
5x5x275

Definitely wasn’t going to approach anything close to a max lift during the Open. This was really easy.

Conditioning

8:00 AMRAP

10 Deadlifts (115#)
10 GHD Sit-ups
20 Double Unders

Only tripped once in the 2nd round after 8 reps. I think I went 7 rounds plus 4 deadlifts. I was planning to stay after class to get in some GHDs, but with this being programmed with sit-ups, it was nice to be able to substitute and kill 2 birds with one stone. This felt really good. I would be pretty happy if Castro repeated 13.2 for this next Open workout (with step-ups allowed again).

Midline & Getting Inverted

4 Sets

15 Ball Slams (30#)
3 Wall Walks

Little challenging with how humid it is with the huge temperature shift to the 60s. It was like someone hosed down the walls. My shoes were even slipping all over on the matting in the gym. Did Crossover Symmetry Iron Scap and got out of there. Rest up and watch the 16.3 announcement tomorrow.

Finally Over Linda

I planned to do the chest to bar pull-up workout yesterday but I woke up and NO! I was still feeling the effects of Linda and needed a day off. I don’t know how I hit those lifts on Friday. Woke up this morning feeling much better and recovered. Incorporated the pull-up workout into Super Sunday.

Warm-up – 3 Rounds

10 Pass-thrus (over & under grips)
10 Straddle V-ups
10 Back Extensions
3 Wall Walks
10s Ring Hang Skin the Cat

When I passed through part of the skin the cat my left shoulder did not feel good. I’m going to skip the muscle-up workout this week to rest it.

Gymnastics

1 Set of MAX C2B Pull-ups
4 sets at 60% with 2:00 rest

Got 22 for a 2 rep PR! I’ll take a 10% gain after the first cycle of Skill WOD. Then my drop sets were 13. I got the first set unbroken, then 10-9-10 unbroken with singles to finish those sets out. Not sure I’ve ever done that much C2B volume in one day.

Accessory – 6 Sets

4 Good Mornings
8 Lunges

Went 95-125-135-145-155-165# and was feeling a little rough after.

Conditioning

6 Rounds

6 Snatches (115#)
6 Burpees OTB
1:00 Rest

Picked up a second wind after getting into this beauty. My rounds were roughly 32-28-29-31-29-29 seconds to finish at 7:58 on the clock. All snatch sets were unbroken.

Midline – 5 Sets

10 T2B (strict)
20 GHD Heel Drives

This was the strength accessory from the 3rd day of skill WOD. My shoulder wasn’t having toes to bars so I did a scaled version laying on the ground holding the rig with the small orange band around my feet (anchored to a DB) and simulating a strict T2B movement that way.

Really liking the heel drives from this program. Nice change up from weighted reverse hypers to keep my low back healthy and these are also a good chance to practice straight legs up into the arch position, with a squeeze in the glutes.

Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

3 Sets
- 10 Reverse Hypers (140#)
- 1:00 Air Dyne
Bottom Squat Hold
Cleans
- 5×45#
- 3×95#
- 2×135#
- 2×165#

Conditioning

800m Run
5 Squat Cleans (205#)
600m Run
10 Squat Cleans (155#)
400m Run
15 Squat Cleans (135#)
200m Run
20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

30s L-sit
8/8 Single Leg RDL (53-53-60-60-70-70# KB)
3 Wall Walks
10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!