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!

400 Sit-ups in 3 Days

Throughout yesterday I got sore in my quads, shoulders, core, lats, and biceps. Pretty much everywhere. I finally cleaned out my gym bag yesterday too.

After morning meetings at work I got on the bike.

Engine Builder – Speed

5 Rounds

  • 2:00 Airdyne
  • 30s Rest

I wanted to hold 87-90 RPM, because I had to go faster than I did for a straight 10 minutes, right?! Made it, but would like to be more consistent. Those 30 second rests were over in the blink of an eye. My calories were 90-84-82-85-89 (430 total) and 4.35 miles. I did an easy five minutes for 1.36 miles to cool down.

Went to the 4pm class.

Warm-up

  • 400m Run
  • Front Rack Stretch
  • 10 Muscle Cleans (45#)
  • 10 High Hang Power Cleans (45#)
  • 10 Hang Power Cleans (45#)
  • 10 Power Cleans (45#)

Weightlifting

Power Cleans

  • 5×95#
  • 5×135
  • 3×165
  • 2×185
  • 8x2x205

No belt. Worked on not leading with my hips, which alleviated some pressure on my low back. Go figure!

Conditioning

20:00 EMOM (alt)

  • 20 cal Row
  • 20 Sit-ups

I was really excited (/sarcasm) for 200 more sit-ups after doing 200 on Sunday! My goal was to hold 1,500 cal/hr on the rower and I did it with ease. Average was probably 1,550-1,600. I was finishing the row in 46-47 seconds each round and pushed the last one to finish in 43 seconds. I was barely even breathing heavy when I got off the ground after sit-ups each round. I actually felt pretty good with these smaller sets of sit-ups and did them in 30-31 seconds every round.

Accessory

4 Sets

  • 12/12 Single Leg Hip Thrusts
  • 15 Reverse Hypers (90#)

Definitely got a low back pump from the RHs.

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 Sandwich

Rested yesterday. Can’t believe how minor the DOMS ended up being from the 400m lunge. My ass barely got sore at all. Went to the 4:30 today.

Warm-up

  • 3 Sets
    • 10 Reverse Hyper (140#)
    • Dead Hang
  • 800m Run
  • 3 Sets
    • 4 Snatch Pull
    • 3 Snatch High Pull
    • 2 Power Snatch
    • 1 Squat Snatch

All snatch warm-up with the empty bar.

Weightlifting

Complex of 1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch + 1 OHS

  • 75#
  • 95#
  • 115#
  • 135#
  • 145#
  • 155#
  • 135#
  • 135#

Been a long time since I’ve done a full snatch with 155. Didn’t feel wonder, so I backed off for two more sets.

Conditioning

E5M – 5 Sets

  • 200m Run
  • 8/8 KB Snatch (53#)
  • 200m Run

I pulled out my wrist wraps for the snatches to protect my wrists. Probably haven’t wore them in a year or two.

Good gut check WOD for pushing the pace. Brandi started off with a faster pace on the run than I was thinking, so then for the remaining rounds I set a mini goal to get faster each round. My splits were 2:37, 2:32, 2:28, 2:28, and 2:22. I really thought round 4 was fast, but it turned out to be the same as round 3. With nothing left to do, I pushed both runs in the final round.

All The Posterior Chain

Meant to workout yesterday at home, but was busy with projects for my workshop and time flew by. At the gym today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Dead Hang
  • Bottom Squat Hold
  • 10 Deadlift (45#)

Conditioning

4 Rounds

  • 20 Deadlifts (135#)
  • 40 Lateral Bar Hops
  • 20 Push-ups

I thought about putting on my belt and decided I didn’t need it. I split the deadlifts into 12-8 every round with a quick break. All push-ups were 10-10, with some slow down on the final 5 reps. Finished in 6:13. Was a much quicker workout than I was expecting.

Test

  • 400m Walking Lunge

Been over 2 years since I did this I think. Felt pretty good considering I was doing a lot of lunges the last time. Not at a track, so the distance may not have been right, but I set a 6 second PR with 11:55. Next couple of days will be rough.

Midline

3 Rounds

  • 20 Weighted V-ups (10#)
  • 20 Russian Twists (35#)
  • 20 Shotguns

The combination of v-ups and shotguns was not cool.

Big Slow Sets

Still sore all over the place. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • 2 Sets
    • 10/10 Single Arm Kettlebell Thrusters (26#)
    • 20 Superman Extensions
    • 100 Jump Rope

Strength

There was no way I was doing the front squats with my back. Lunges sounded like a good way to hit some legs.

5 Sets

  • 20 Dumbbell Overhead Walking Lunges (40#)

I alternated arms after 10 every set.

Conditioning

  • 10 Strict Chin-ups
  • 75 Thrusters (45#)
  • 10 Strict Chin-ups
  • 50 Overhead Squats (45#)
  • 10 Strict Chin-ups
  • 75 AbMat Sit-Ups

The Rx weight was 75# so I scaled back with a goal of going unbroken. I got through 50 thrusters and there was no way I was getting another 25 in a row. I broke and then finished the last 25. I was able to do the OHS unbroken. Big sets for those 2 movements, but each rep was really slow. I did 5-5 on the first set of chin-ups and then all sets of 2. Finished in 12:52.

Weekly Challenge

1:30 AMRAP

  • 1 Pull-up
  • 2 Push-ups
  • 3 Air Squats

Was combining the movements as much as possible while still hitting the require ranges of motion. When someone called out 45 seconds I about died! I figured we had 10-15 seconds left. Hard to count, so I may be wrong with a score of 12+4. If anything I think it would have been 11+4.

Seemed Minor

Sore from the pull-ups yesterday. Last hot day. Hopefully. Went to the 4:30 class.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Dad Hang
  • 9:00 EMOM (alt)
    • 100m Run
    • 10 Glute Bridges (w/ pause)
    • 15 Hollow Rocks + 20s Hollow Hold

Strength – RDL

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 5x10x185

I put on the belt for the sets with 185 just to be extra safe. On rep 7 in the final set I felt a little something.

Warmed up with 6×45#, 6×95, and 3×135 cleans.

Conditioning

16:00 AMRAP

  • 5 Broad Jumps
  • 4 Burpees
  • 3 Cleans (165#)

I felt my back on the first two broad jumps, but then was fine through the workout. Made sure not to get sloppy with the cleans. I was 1 clean shy of finishing the 14th round.

Jumped back on the Reverse Hyper for another 3x10x140#. I better feel good to golf tomorrow!