One Left

Got my cardio done in the morning so I’d have all day after the gym to clean the garage and maybe trim bushes.

Year of the Engine – Polarized

18:00 Airdyne

**Endurance pace. @ 4:00, 8, 12, and 16 sprint for 7s, recover back to endurance.

I felt good and was able to keep 73-75 RPM for the endurance pace. Racked up 530 cals and 6.72 miles (10,815m).

Accessory Warm-up

4 Sets

  • 30s Handstand Hold
  • 20s L-sit
  • 10 Barbell Curls (45-55-65-75#)

Still no chance of getting my legs in to a real L and doubt I’ll ever get there. Was nice to try some other curls after using dumbbells for months now.

Conditioning

12:00 Time Cap

  • EMOM – 30 DU
  • 100 Goblet Squats (70#)

This is a Jacob Heppner workout (he used 124#) I had saved in my list. I wore my belt for seven minutes and then threw it off. Didn’t really need it and it was taking up too much time. I started with 12 and then did 10s to get to 52. In the 6th round I really struggled with my dubs and ended up skipping squats that minute. I came back with two sets of 12, had a rough round on the rope only allowing me to get 9 squats, leaving 15. I had some more misses with the rope and pushed hard to get those squats done, but came up one rep short! After trying to get in those reps my quads were on fire and I struggled to jump for the dubs. Didn’t leave myself much time, but got in my remaining rep and finished at 10:57. Gross workout!

More Accessory

4 Sets

  • 30s Double KB OH Hold (44# KBs)
  • 20 Wood Choppers (30# DB)
  • 10 Pendlay Rows (115#, supinated)
  • 5 Evil Wheels

Those holds are so good for shoulder mobility.

That’s a Negative

My arms are all bruised and I’m beat from moving so much wood around yesterday. Started Sunday off right though…

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Sunday is for pancakes.

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Went to open gym at noon.

Warm-up

3 Sets

  • 1:00 Assault Bike
  • 10 Reverse Hypers (90#)

Conditioning

5 Rounds (40s Work : 20s Rest)

  • Bar-facing Burpees
  • Plank
  • Bear Hug Squats (20# MB)
  • Handstand Hold

Was supposed to start with Man Makers, but I’m laying off the weights until I get back from my trip. I did 11-11-12-12-13 burpees and 22-25-26-27-30 squats. Should have pusher harder earlier.

Gymnastics Strength

4 Sets

  • 5 Negative Pull-ups
  • 20s L-sit (rings)

It’s probably been years since I’ve done negative pull-ups.

Midline

4 Rounds

  • 40 Hollow Flutter Kicks
  • 20 Side Plank Jumps
  • 20s Hollow Hold
  • 20 Alternating V-ups
  • 1:00 Rest

Hardest part was holding the hollow each round, but I managed them all unbroken. A lot of core work today! Finished in 9:50.

Accessory

3 Sets

  • 10/10 Single Leg Lateral Box Step-ups (30″)

Did these a lot slower and controlled than I have in the past, going to the bottom of a deep pistol before touching my leg to the ground. I’m gonna feel those!

Finished cleaning up the rest of the sticks and tree tops in the yard. Beautiful “taps aff” day for it.

Engine Builder – Max Aerobic Power

12 Rounds

  • 1:30 Row
  • 1:30 Rest

Was trying to decide on a pace for this. Was thinking about 1:42-1:43, but settled on 1:45/500m. Glad I did because I was at 1:44.8 for 9 of them and 1:44.6 for 3. My distances were 429-429-429-429-430-429-430-429-429-429-430-429 meters. Excellent consistency!

Danny with Jumps

Stayed in last night, but was up way too early. Nice to get some things done though. Went to open gym at noon.

Conditioning;

“Danny” – 20:00 AMRAP

  • 30 Box Jumps (24″)
  • 20 Push Press (115#)
  • 30 Pull-ups

I’ve done this once, two years ago, with all step-ups. I got 3+46 then. Today I got 3+53. Went 11-9 on the first three rounds of push presses and then 6-5-5-4 with shorter rest at the end. Pull-ups were all in done 5×6.

Nice to start 2019 with a PR! 🙂

I got a blood blister in the middle of my left palm. I’ve never had something there. Maybe it was because I was regripping the bar on a lot of my reps and I’m still getting used to the butterfly again. I didn’t wear any grips on my hands due to the push presses.

Midline

2 Rounds

  • 20s L-Sit
  • 30 Russian Twists (45# plate)
  • 30 Alternating V-ups
  • 20s L-Sit
  • 30 Weighted Sit-ups (30# slam ball)
  • 30 Hollow Rocks

My abs were dying in the first round of v-ups! Very nasty and took 14:17!

Move on Sunday

Rested yesterday.

30:00 EMOM (alt)

  • Jingle Jangles
  • Front Leaning Rest (Plank) on Rings
  • Box Side Steps (14″)
  • Russian KBS (35#)
  • Duck Walk

Clock was set for :45/:15 to give time to move between areas. Try duck walking backwards.

3 Rounds

  • 20s L-sit
  • 10s Rest
  • 20s L-sit
  • 40s Rest
  • 20s Double Under
  • 10s Rest
  • 20s Double Under
  • 40s Rest
  • 20s Push Press (45#)
  • 10s Rest
  • 20s Push Press
  • 40s Rest

Run off a Tabata type interval on the clock. Did my L-sits with just knees up. I was getting 19-20 followed up by 16-17 push presses. Missed too many times in the first 2 rounds of dubs.

Nothing crazy today, but worked up a good sweat.

Doing Singles

Went to the 4:30 class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (140#)
    • Dead Hang
  • 3 Sets
    • 10 Glute Bridges (pause at top)
    • 15s L-sit
    • 200m Row

Forgot how hard the L-sits are. Need to start doing those again.

Accessory

  • 4×10 Double Kettlebell Deadlift (44# KBs)
  • 3×25 Push-ups
  • 2 Sets
    • 20 Double Kettlebell Front Rack Walking Lunges (35# KBs)
    • 10/10 Kroc Rows (53#)

I did the KB deadlifts and push-ups in place of heavy deadlifts, especially with more reps coming up in the WOD. Then did 3x5x135# deadlift to warm-up for the metcon.

Conditioning

10:00 AMRAP

  • 10-12-14… Row calories
  • 5-6-7… Deadlift (185#)

Had my belt on even though I don’t like it for the rowing. I went through 8 unbroken and then switched to quick singles because the eccentric part of the lift was feeling weird. Something I’d never do, but will try to protect my back at all costs now. I didn’t think I’d get through the 22 calories so I threw off my belt. Got through and knocked out a TnG set of 5 deadlifts to finish up.

Snatch Lockout Sucks

Legs were feeling heavy this morning. Went to the gym tonight and Alex worked in with me on the snatch work. First day of Catalyst OTM Week 5.

Snatch

  • 5x20kg
  • 3×35
  • 3×45
  • 3×55
  • 1×65
  • 1×72
  • EMOM
    • 5x1x78
    • 5x1x83
    • 5x1x88
  • Heavy Single
    • Miss 90
    • 1×90
    • Miss 92
    • Miss 92

I was rushing with the first rep at 88 due to 2 of us lifting in the minute and the weight change. Picked the bar back up and made the lift though. It was getting squirelly with the 88s but I made the rest of them. Not a good performance with the heavy ones after. I can’t get that shit locked in. 😦

Snatch Pull

  • 3x90kg
  • 2x3x95

Snatch Deadlift

3 Pause reps (knee) + 1 Floating

  • 85kg
  • 2 sets @ 90

Back Squat

First rep of each set has a 5 second eccentric tempo.

  • 3x70kg
  • 3×90
  • 3×110
  • 3×122
  • 3×131
  • 3×133
  • 3×135
  • 3×137

Things were feeling rough on the way up, so I scaled back from 3 sets with 137. Actually started feeling better in those last 3 sets so I think I could have made the prescribed weight.

Midline

  • 5 Sets
    • 30s L-sit (hands on boxes)
    • 1:00 Rest
  • Rest
  • 3 Rounds (for time)
    • 5/5 Turkish Get-ups (35#)

Tried something different by using the boxes today for the L-sits. Definitely a lot easier on the arms without holding on to the rings or parallettes. I decided to go lighter on the get-ups and just get them done because I was almost at 2 hours already. Alternated arms every 5 reps. Finished in 4:55.

Make it a Combo

Out in the garage around 1. Combined the power cleans and push jerks into a complex to save time and make the jerks harder (even though it’s already heavier than the assigned % since I kept the loading based off my power clean).

Power Cleans + Push Jerks

  • 5+5 @ 45#
  • 5+5 @ 95
  • 3+3 @ 135
  • 3+3 @ 165
  • 3+3 @ 185
  • 2 Sets of 3+3 @ 195
  • 3 Sets of 3+3 @ 205

All of the power cleans were touch and go. Took a little more time with the jerks.

Stiff-legged Deadlift

  • 5×205#
  • 3x5x245

Stood on a 3″ riser to get more depth. Used a neutral grip for every set, which almost made me lose hold with the last 2 sets of 245.

Midline & Accessory

E2M – 5 Sets

  • 25s L-sit (parallettes, bent knees)
  • 15 Push-ups

4 Rounds

  • 10 Pistols
  • 30 Russian Twists (45# plate)

Decided to do this part for time. Struggled too much on the pistols. Finished in 5:04 with all of the twist sets unbroken.