32 on the Rings

Had a blast at the Sky Zone Trampoline Park yesterday and managed to stay injury free except for a few dings on my hand from the obstacle course. Legs seem fine from all of the jumping too.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×115
  • 8×135
  • 8×155
  • 8×175
  • 8×185
  • 8×195

That was 10 pounds heavier than a month or so ago. Might have been able to go up one more set.

Conditioning

4 Rounds

  • 8 Muscle-ups
  • 50 Air Squats

Went infinitely better than I expected; I thought for sure I’d end doing singles in the 3rd or 4th round. I was able to do 2×4 every round with 20-30 seconds of rest! Dips got tough at the end. I held a controlled and steady pace for the first three rounds of squats, knowing I couldn’t jack up my heart rate for the rings. First round was done a little bit under 3:00 on the clock and slowly drifted off that pace for the next two rounds. Then I pushed the pace on the last 50 air squats to make up a lot of time and finish at 11:46.

Maybe there is something to the power of the Sunday pancakes!

Midline

  • 50 V-ups
  • 30s L-hang
  • 50 Twisting Crunches
  • 30s L-hang
  • 50 Lemon Squeezes
  • 30s L-hang
  • 50 Twisting Weighted Sit-ups

Pretty terrible with the high reps. I did all of the hangs in two sets of 15 seconds they were so bad after the V-ups that kicked it off. Took around 12 minutes.

Heading out to buy a used Concept 2 rower I found for $500. I’ve been keeping my eye out for a long time, but they rarely ever get listed for sale and even more rarely under $700.

View this post on Instagram

Finally found a used rower at a good price.

A post shared by Nick Momrik (@nickmomrik) on

Don’t Break

Much needed rest day yesterday after nine in-a-row, with two of those being active recovery days. My shoulders were a little sore, but felt fine this morning.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 4×135
  • 4×165
  • 4×185
  • 4×195
  • 4×205
  • 4×215
  • 4×225

Barely made it on the last set. Improvement over the 5x5x215 from last week.

Conditioning

  • 10-8-6-4-2 Thrusters (135#)
  • 50-40-30-20-10 Double Unders

I got this one from Beyond the Whiteboard in the Heavy Fitness Level category. Warmed up with 5×45, 5×95, and 3×115. My goal was to go unbroken, but I had no idea what the thrusters would feel like. I just remember being the EMOM with 3×155 a few weeks ago being nasty. I made it through everything unbroken and probably could have picked the bar sooner after each set of double unders. Finished in 4:57. I’m pumped I was able to do those unbroken.

Midline

2 Rounds

  • 30 V-ups
  • 60 Bicycles
  • 30 Weighted Sit-ups (30# slam ball)
  • 60 Flutter Kicks
  • 30 Leg Raises
  • 60 Mountain Climbers

These higher rep core movements get so bad in the first round. Took about 14 minutes to finish.

Big 11.5 PR

My legs were actually heavy last night and this morning from the cardio I did. Made Kodiak Cakes this morning to load up on carbs for the long metcon today.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205
  • 5×210
  • 5×215

An improvement over the last 5×5 in October.

Conditioning

Open 11.5
20:00 AMRAP

  • 5 Power Cleans (145/100#)
  • 10 T2B
  • 15 Wall Balls (20#, 10′)

The Open is right around the corner, so it’s time to start pushing the conditioning. I’ve only attempted this workout once and it was three years ago. I got through 9+12 then by doing 4-3-3 on all of the toes to bars, so my goal was 10+ rounds for today.

I got out ahead of a 2:00 pace early and gave myself over a minute to play with after 4 rounds I think. Then I seemed to hold a 2:00 pace for several rounds, before starting to trail in the last couple of rounds. I did all single power cleans again. T2B were all 5-5 and I played around with my technique. If I keep my legs tighter and really get my shoulders through in the kip they are so much smoother. I made myself zone out on the wall balls to keep every round unbroken.

Finished with 10+9 for almost a full round PR. Chalk up another 2019 PR! Amazing how the body can keep improving at 39 years old when it’s healthy. The score of 309 ranks in the 94th percentile for all men on BTWB. I don’t push like that very often. Was doing a good job of not resting much at all between movements.

Back Says Not Today

Heavy single deadlifts at the gym today, which I don’t think would be wise for me after the last few days. My back is really tight. So it’s the first garage workout since the day I installed the new rack. Brandi joined in the fun.

Strength

Bench Press

  • 10×45#
  • 8×95
  • 8×115
  • 8×135
  • 8×155
  • 8×175
  • 2x8x185

Wanted something different, so went with the sets of 8.

Conditioning

2 Rounds, With a Partner

  • 100/80 cals Ski Erg
  • 100 Hand Release Push-ups

The gym’s programmed workout for today with some twists. Ski instead of row or bike and upgraded from standard push-ups. The instructions said to alternate in sets of 10 calories and 5-10 push-ups at a time. Brandi did 8 cals and I did 10, so we ended up with 90 total each round. Then we alternated 5 push-ups each, which wasn’t easy even in the first round. Finished around 17:18.

Get Negative

Feeling good after the heavy work yesterday. Went to the 9am.

Warm-up

2 Rounds

  • 1:00 Row (no foot straps)
  • 100/100′ Single Arm Overhead Walk (44#)
  • 15 Hand Release Push-ups

Conditioning

2x

  • 1,200m Row
  • Rest while partner goes

The goal was negative 400 meter splits based on a 2k time. I’ve been basing mine off 7:00 (1:45/500m), so today I was supposed to do the first 400 meters @ 1:47/500m, then 1:45, and finally 1:43 for the final 400. The middle chunk of each row was definitely the hardest to keep a steady pace. I was pretty close to my targets and actually averaged just under 1:45 overall for both of my intervals. I did a 4:11.7 and 4:11.4. That second one really sucked.

Strength

  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 Bench Press (135#)
  • 2 Bench Press (175#)
  • 2 Bench Press (205#)
  • 5 Sets
    • 2 Bench Press (225#)
    • 10 Ring Rows

The benching wasn’t easy, but I made it, so I guess I picked the right weight. Ring rows are getting easier than they ever have been.

Skill

Worked on my handstand walking for 15-20 minutes again. I’m able to start making some corrections if I stall or start to lose balance. Still did walks up to the wall, but I’m getting a lot more comfortable with them.

Sandbag It

My glutes and hamstrings have still been sore, but not terrible. Definitely feeling those dumbbell bench presses though. Open gym at noon.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×155
  • 5×175
  • 5×185
  • 5×195
  • 5×205
  • 5×210

Far from the 245 pounds I did last summer.

Conditioning

7 Rounds

  • 40s Sandbag Cleans (100#)
  • 40s C2B Pull-ups
  • 40s Broad Jumps
  • 40s Wall Ball Sit-ups (20#)

Basically got about 30 seconds of work for each movement. I started out with my gymnastics grips on, but I wasn’t using the Speal bar, so I was having a hard time keeping my grip. I took them off after the 2nd round and did much better. Averaged 7-8 pullups and 13 sit-ups, but no idea on the other moves. It was hard to get in good broad jumps under fatigue.

Strict Disappearance

Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.

Warm-up

  • 200m Run
  • 20 Hand Release Push-ups
  • 200m Run
  • 15 Good Mornings (PVC)
  • 200m Run
  • 10 Fat Bar Strict Pull-ups

Strength

Deadlift

  • 10×45#
  • 10×115
  • 5×165
  • 5×205
  • 5×235
  • 5x5x265

Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.

Conditioning

Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.

10:00 EMOM (alt)

  • 5 Bench Press (185#)
  • 10 Strict Pull-ups

Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!

Active Life – Bulletproof Shoulders 17

Since I was already warm and due to time, I skipped the warm-up, which would have been…

3 Rounds

  • 10/10 Single Arm RKB Swing
  • 10/10 Single Arm Suitcase Deadlift

Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.

3 Rounds

  • 90m Farmer Carry (32kg + 40kg)
  • Nerve Flossing – 10 palms down and palms up
  • 45s Rest

Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.