Mostly Modifications

Walked 18 on Wednesday and planned to golf yesterday as well, but a storm was coming so I didn’t bother going to the course. Sure enough, the storm missed us. Then I planned to workout later in the day, but I wasn’t feeling it so I took a complete rest day and didn’t feel one bit guilty about it. Some days the body needs that. I was out in the garage before noon today.

Year of the Engine – Interval

6 Rounds

  • 3:00 Row
  • 1:00 Rest

My pace was aggressive for the minute rests and the last three rounds were a battle. Got 835-835-836-835-835-835 meters. Might be the hardest effort I’ve put in to some of these intervals actually; I was pretty shaky when I got off the rower. Could also mean I need to get my nutrition back on track. My goal pace going in was < 1:48 and it was a success.

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Went to the 4:00 class.

Warm-up

Got there early to do some posterior chain shit.

2 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Single Leg Lateral Step-ups (30″)

3 Rounds

  • 200m Run
  • 5 Air Squats
  • 5 PVC Passes
  • 5 Wall Balls (20#, 10′)

Conditioning

3 Rounds

  • 3:00 AMRAP
    • 200m Run
    • Max Push Jerks (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Power Cleans (95#)
  • 1:00 Rest
  • 3:00 AMRAP
    • 200m Run
    • Max Russian KB Swings (70#)
  • 1:00 Rest

It was programmed to be 15 cal Row, 15 cal AB, and 200m Run in the 3 different rounds, but I took the option to run them all and work on a weakness. Was able to keep a pretty steady pace on the runs, with 55-60 seconds. The push jerk Rx was 135, but it’s much easier to just use one bar, not have to change plates, and that would get heavy real quick when doing it for about 6 minutes total in this workout. I swapped in the power cleans instead of Sumo Deadlift High Pulls too because I I think it’s a stupid movement with way too much risk of back and shoulder injuries. The heavy Russian swings actually felt good other than the tear on my right hand. I was able to get 335 total reps.

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So Much for Shoulders

IMG_2739Walked 18 holes in the cold yesterday and got more sleep last night after WHOOP told me I needed 9 hours. I haven’t been getting 8+ every night since my Utah trip, so I’d like to get back on track. Around noon I pulled the rower outside and did this on the back patio.

Engine Builder – Interval

3 Rounds

  • 2k Row
  • 3:00 Rest

Almost 2 months ago I tried to hold 1:50/500m for a 3k + 2k with 3:00 rest but couldn’t maintain for the final 1k. How far has my conditioning come? Could I make it through all 6,000 meters at that pace?

Yessir! My times were 7:19.9, 7:19.7, and 7:19.7. I really had to push over the last 1,200 meters.

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Went to the 4pm class and got there a little early for some rehab stuff.

Accessory

2 Sets

  • 10/10 Lateral Step-ups (30″)
  • 10 Back Extensions

Warm-up

  • 400m Run
  • 15 PVC Passes
  • 10 Pause Shoulder Press (45#)
  • 10 Pause Split Jerk (45#)
  • 5 Power Cleans (45#)
  • 5 Push Jerks (45#)
  • 5 Power Clean & Jerks (95#)

Weightlifting

E2M – 10 Rounds

  • 10 cal Assault Bike
  • 2 Power C&J

Fatigued lifting! For some reason I was thinking this was only 5 rounds, so I was almost to my goal weight in the 4th round. A bunch of other people made the same mistake and the morning class actually only did 5 rounds! So I didn’t go as hard on the bike from the 4th round on. I did 135, 165, 185, 205 (6 sets!), and 225. All push jerks until the last set when I did split jerks. I think I belted up starting with the 205. I went straight from the clean into the jerk, without the pause and reset, on everything until the 225.

Conditioning

2 Rounds – EMOM 4 Burpees

  • 50 Push Jerks (95#)
  • 25 Toes-To-Bar

When I saw this workout I thought I’d try the Rx+ 115#, but after the mistake on the lifting I changed back to the Rx weight and was glad I did. It was horrible going between burpees and jerks with no rest for the shoulders. I did something like 20-13-9-8 in the minutes and those were not all unbroken sets. I had enough time to get in 5 T2B, then did 5-5 in each of the next two minutes. I took advantage of a little rest before burpees and then did a set of 10 in each of the next three minutes, resting with whatever time I had left. I did 5-5 in each of the next two minutes. Shoulders were completely rocked. Then I did 2×5, and 3×5 on my T2B. I could have pushed more on the T2B in both rounds of the workout. I was done in 12:53.

Proper Pacing

My neck and shoulders are pretty sore from yesterday, but I’m also sore in my lower body. Didn’t have time for the Engine Builder workout early in the day, so it’s a late one today. Rushed to cut the lawn before the gym due to a chance of rain rolling in and rain most of the day tomorrow. Went to the 4pm class.

Warm-up

2 Rounds

  • 1:00 Assault Bike (24 total cals)
  • 15 PVC Passes
  • 10 Hand Release Push-ups
  • 5 Strict Pull-ups

Conditioning

25:00 AMRAP

  • 20 cal Assault Bike
  • 10 DB Bench Press (50#)
  • 50 Double Unders
  • 15 Pull-Ups
  • 1:30 Rest

We were supposed to use our slowest time for the whiteboard so it’s key to pace properly. My round times were 2:50, 3:03, 2:56, 3:02, and 3:02. Happy with the consistency, only ranging 13 seconds. I had 10 reps left in 6th round, so finished 5+85. Missed too many dubs or I might have been able to finish. I wore gymnastics grips, did 3×5 pull-ups every round, and didn’t let myself rest much between sets. Should have tried 8-7 because they’ve been feeling really good and it’s time to take a chance. I was around 72 RPM on the bike.

Accessory

10-9-8-7-6-5-4-3-2-1

  • Kroc Rows (50#, each arm)

Cruised through these pretty quickly. Already had a 50 pound dumbbell out from the metcon so that’s what I used. I stayed after to do some posterior chain work.

3 Sets

  • 15 Reverse Hypers (90#)
  • 10/10 Lateral Step-ups (30″)

Out in the garage a couple of hours later…

Engine Builder – Interval

8 Rounds

  • 500m Row
  • 30s Rest

A couple of weeks ago for 8x 1:30/0:30 I did a 1:49/500m pace and thought I could have gone faster. With the slightly longer time domain my goal was that same pace, especially so late in the day after a tough workout. I wasn’t excited to get started, but I ended up feeling great! After four rounds I knew I could pick up the pace. My splits were 1:48.9, 1:48.7, 1:48.8, 1:48.9, 1:48.5, 1:48.2, 1:47.9, and 1:47.3.

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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!

Leg Day

Was too nice not to golf yesterday, especially when the 12 day forecast doesn’t show anything above 55 degrees. I did ride in a cart though since it was probably the last weekday golf of the year. Went to the 5pm class tonight.

Warm-up

  • 400m Run
  • 2 Rounds
    • 20 Air Squats
    • 15 Good Mornings (PVC)
    • 10/10 Lateral Step-ups (30″)

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×185
  • 5×215
  • 3x5x235

Squatting still just feels so weird. I think part of my is scared and part doesn’t know what the weights should feel like. The working sets were far tough but ok. Slowly working my way back and increasing that potential max…

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Conditioning

4 Rounds

  • 20 Wall Ball (20#, 10′)
  • 15 Dumbbell Box Step Overs (40# DBs, 24″)
  • Rest 1:30

Ewww! My round times were 1:54 – 1:56 – 2:03 – 1:51 for a final time of 12:14.

All About the T2B

Little hung over most of the day and even took a nap. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 50′ Walking Lunge
  • 1:00 Row
  • 10/10 Single Leg Lateral Step-ups (32″)
  • 1:00 Row
  • 5/5 Single Arm Dumbbell Clean and Push Press (30#)

Strength

Front Squat

  • 10×45#
  • 6×95
  • 4×135
  • 2×165
  • 2×185
  • 3x1x215

Wasn’t pushing it after the deadlifts yesterday. Live to lift another day. 🙂

Conditioning

EMOM: 3 Burpees (Yes, included the first minute!)

  • 150′ Walking Lunge
  • 100 Air Squats
  • 75 T2B
  • 50 Single Arm Dumbbell Push Press (50#)

The lunges were a breeze and I only had 2 or 3 left when the first minute ran out. Was doing 26 or 27 squats a minute I think. I knew the toes-to-bars would be the challenge in this one and was hoping triples would last awhile. I think at 30 reps I started doing doubles and was down to singles before I hit 40. Tried to drop, turn and get right back up on the bar to keep it going. When I got to the push presses, those went quick. Finished in 15:33.

Shoulder feels pretty good considering how many reps some of these workouts on the rig have had the last couple of weeks.

On to the Next

I was too tired from the weekend to golf, so it was a complete rest day. I was right about losing weight from working on the truck in the garage all weekend in that heat. Was 205 in the morning yesterday.

Now that the back rehab is done, I figure I’ll try out some of the other Active Life programs, especially as my 2-day/week membership at the gym is through the end of this month and then there is an ownership change taking place. Looking forward to getting in the gym more often again. Went out in the garage around 4pm.

Active Life – Thick Pack – Warmup

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings
  • 10/10 Lateral Box Step-ups (18″)
  • 5/5 Eccentric Ankle Dorsiflexion

Active Life – Shoulder Flexion

4 Sets (2x each arm)

  • 50m Overhead Carry (70# KB)
  • Rest 30-60s

Might as well try to correct this shoulder impingement, which has kept me off the rig.

Conditioning

  • 300m Run
  • 30 Back Squats (135#)
  • 300m Run

I guess counts with 3 are my thing lately. Slow but unbroken on the squats and felt pretty good on the run. Funny how dropping 10 pounds makes running easier. 🙂 Finished in 5:21.

Active Life – Thick Pack – Workout

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 10 Glute Bridges (3s hold)
    • 10 Curl-ups (3s hold)

This first day of “Thick Pack” work was exactly the same as I’d done in some of the other programs. Got through 5 rounds.