Air squat – Page 21 – Nick Momrik's Fitness Logs

Applegate Island

Chilly day yesterday, but I did get out for 18 holes. Ride in a cat since it was also missing.

Finally calm today, though a little chilly in the morning, but wanted to go out to an island using the kayak we bought for Dad. Went all the way around the island and back, which ended up being 2.13 miles and took 37:40.

Surprised my arms and back didn’t get tired. Didn’t stop except to remove the sweatshirt from under the life vest.

Wanted to hit the legs in the afternoon.

5 Rounds

20 Air squats
10 HR Push-ups
10 Lunges
10 Hollow Rocks

5 Rounds

20 Lunges
10 HR Push-ups
10 Air squats
10 Hollow Rocks

It was supposed to be 10 rounds but I caught myself at about 15 lunges to start round 6 so flip-flopped the movements for the second 5 rounds. Go with the flow! Good mix of stuff. Took me 15:41.

959

It was rough rolling over in bed last night, but not close to the worst it’s I’ve had it. Could barely walk when I got out of bed. Iced my back and used the TENS unit this morning and it felt good enough to go to the 10am class.

Warm-up

3×10 Reverse Hypers (210#)
Bottom Squat Hold
2×10 Air Squats

Strength

Front Squats

10x20kg
6×50
6×70
3×90
3×100
3×110
3×115
3×120

I was squatting off the jerk blocks because it was a packed house and all 6 racks were being used. Heading in to the gym I figured I’d be happy to git a couple sets at 225#. Other than picking the bar up off the blocks, I didn’t feel anything from my back because I really made sure to keep it tight. Excited I was able to get up to 265# when 2 hours earlier I wasn’t sure I’d even be able to go in.

Conditioning

25:00 Partner AMRAP

50 Overhead Plate Lunges (45#)
50 Push Press (75#)
50 Air Squats
50 Hang Power Cleans (75#)

Worked with Weston. We each did a set of 15 and then a set of 10 with every movement. When we were in to the second round I wasn’t even breathing hard yet and said it was much easier than I expected. We then got faster each round. I had jokingly said 5 rounds before we started and we almost got there! Only 41 reps shy of that 5th round for 959 total reps. If we had done the lunges and air squats in a set of 25 each we would have been able to make it. Was a fun workout to cycle the lighter weights.

Cruisin’

Woke up with tired legs from playing a bunch of Slammo/Spikeball last night.

Warm-up: 3 Rounds

10 PVC Pass-thrus
80′ Bear Crawl
10 Walking Lunges

Conditioning

800m Run
40 Push-ups
20 C&J (95#)
400m Run
20 C&J (95#)
40 Push-ups
800m Run

Took exactly 16:00. I went 15-10-8-7 on the first round of push-ups, 10-5-5 on both sets of clean and jerks, and 4×10 on the last round of push-ups, with the final 10 being very slow. Was mostly on cruise control.

Midline

6 Rounds (Tabata)

20s Hollow Rocks
10s Rest
20s Side Plank (R)
10s Rest
20s Side Plank (L)
10s Rest

I think I was able to get 18 hollow rocks each time, but they started to burn after 3 sets. Side planks were no issue.

2:00 AMRAP

Air Squats

Pretty steady pace of 10 reps every 15 seconds. Finished with 81, which is not very good by BTWB rankings.

Felt like doing something in the evening so I tested out this week’s shoulder press strength work for Intuition. Warmed up with Crossover Symmetry Activation.

Shoulder Press – E3M

9×45#
6×75#
3×95#
3×105#
3×125#
3×145#
3×155#
3×162.5#

Pretty close on the rounding of 60-70-80-85-90% based off a 180 pound estimated max. I paused for a second on my chest with 125-145-155 and maybe even 105 (can’t remember), effectively making each rep a first rep. Caused the final set to be harder than it should have been, considering I did 3×170 earlier this year.

Primal Fitness

Finally made it to the CrossFit box right around the corner from the apartment where we are staying. They were the 70th affiliate in the world, so have been around. At 10am every Sunday they do a Hero workout.

Warm-up

High Knees
Butt Kicks
Side Shuffle
6:00 AMRAP
- 100m Run
- 5 Boot Strappers
- 5 Sit-up to Straddle
- 5 Pull-up

Their pull-up bars are a full-on fat bar. That would suck to use all the time. I did kipping pull-ups. Finished 3 rounds plus the run.

Mobility

Pigeon Stretch
Foam Roll Quads
Lacross Ball Pecs

Conditioning

“Loredo” – 6 Rounds

24 Air Squats
24 Push-ups
24 Walking Lunges
400m Run

Kept a solid steady pace and finished in 23:12. Had never done this one before. Push-ups were 14-10 every round and everything else unbroken.

Tired in D.C.

On Tuesday my legs were pretty sore from Monday squats and my traps are still sore from DT. We walked about 9.5 miles around the monuments and stuff. Yesterday I didn’t really do shit. Was pretty tired. Figured I’d better do something this morning though, so came up with the following in my apartment.

10:00 AMRAP

20 Walking Lunges
15 Push-ups
10 V-ups

Did 6 rounds plus 9 push-ups. Everything was unbroken. Didn’t put on any shoes or socks for the entire workout though.

8 Rounds (Tabata)

20s Handstand Hold
10s Rest

Yuck!

8 Rounds (Tabata)

20s Bottom-to-bottom squats
10s Rest

Didn’t try to game it today and went out 14-14 to start. Then the burn started! Went 12-12-11-10 and pushed it to finish 12-15 for an even 100 total, beating my previous best of 93.

300+ Again

Still fucking sore in my shins. Went to the 9am class.

Warm-up

3 Sets
- 10 Reverse Hypers (210#)
10 Burpees
30 Jumping Jacks
4 Sets
- 20s Air Squats
- 10s Bottom Squat Hold
4 Sets
- 20s Back Squats (45#)
- 10s Bottom Squat Hold (45#)
5 Back Squats (135#)
5 Back Squats (185#)

Was worried I’d be dead from the Tabata work, but I went slow and it actually felt good.

Strength

E3M – 5 Sets

5 Back Squat (50-60-70-75-80%)

I went 185-225-265-285-305# based off an estimated 380# max. Haven’t maxed out in 2 years due to back tweaks so it’s all a guess. Been a long time since I’ve had 300 on my back. Felt good to push through that last set. I am liking the knees sleeves.

Gymnastics

10:00 EMOM

10 T2B

Tried to wear my new grips, but they need some break in time, which will be easier on pull-ups. I slide off the bar too fast on toes-to-bars so took them off after the 2nd set because it was even worse with the thicker grip. I did 6 Sets of 5-5 and 4 Sets of 5-3-2. Surprised I didn’t have to do any singles; 100 reps is a lot!

Conditioning

30-20-10

Burpees
Ball Slams (30#)

Wore the knee sleeves to see if they would help protect the bruising I get on my left knee and they worked great! Paced the round of 30s too much. Finished in 6:40. Walked 200m to cool down.

Nice night for running other than the wind on some sides of the track

Aerobic Capacity – Lactate Threshold

3 Sets
- 600m (goal pace – 3:12 or 0:32/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 1 mile PR pace (goal – 0:48)
- 90s Rest
4:00 Rest
3 Sets
- 500m (goal – 2:30 or 0:30/100m)
- 90s Rest
4:00 Rest
3 Sets
- 200m at 400m PR pace (goal – 0:33)
- 90s Rest

Pace was solid but not difficult for the 600s and 500s. Went too fast on the first three 200s so dialed them back after each one. Rude awakening just how fast I had to go on those final runs. My splits:

600m: 3:10-3:06-3:05
200m: 0:41-0:44-0:46
500m: 2:22-2:21-2:20
200m: 0:35-0:34-0:32

Walked 600m before leaving.

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.

Better By 7

Didn’t get any exercise on Saturday or Sunday since sleep was pretty poor. Central Regionals once again did not disappoint. Great weekend.

“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats any way you like. Twenty rounds of 5-10-15 (like “Cindy”) is the way to go.

It was just under 8 minutes on the clock when I started on my first pull-ups. Was cruising along pretty good, though slower than I’d like on the air squats; I should have pushed those harder. Push-ups really surprised me though, I did every round unbroken. I guess doing all of my push-ups chest-to-deck in other training pays off when I only have to get my tricep parallel to the ground.

2016-murph-running With 5 rounds to go I formed a nice blood blister under my left ring finger. I had tape on the lowest knuckle to protect a rip that I got last week doing snatches and I could feel the tape bunching up at the bottom and even pulling on my skin. Probably was adjusting my grip and pulling due to that and then caused the rep. So for the final 5 rounds I only gripped the bar with my fingers so I wouldn’t bust open the blister. Popped it when I got home.

When I took off out the door my watch said 29:00 so just about 21 minutes for the 600 reps. Damn air squats! Tried to settle down my breathing but kept a pretty decent pace through the first 800 meters. Fell off in that next quarter-mile and saw I really needed to push it on the last 400 meters to beat my 37:18 from last year. Made it by 7 seconds but that kick really hurt. So a new PR with 37:11. I had been working so hard all year to lean out and what do I do but gain about 3 pounds over the weekend. LOL

I actually was feeling fine all day after Murph, but played a ton of Slammo, so I’m sure I’ll feel all kinds of sore from that. I love that game though. So much fun! Got some hella sun today too.

Knocked out a much-needed 45 minute ROMWOD after not doing any for 3 days.

Double Tabata

Don’t feel anything after yesterday’s workout.

Warm-up

Crossover Symmetry Activation
3 Sets
- 5 Burpees
- 20 Mountain Climbers
- 1:00 Bottom Squat Hold
10 Shoulder Press (45#)
5/5 Bulgarian Split Squats
10 Shoulder Press (75#)
5/5 Split Squats (75#)

Strength

E3M – 6 Sets

12 Shoulder Press (95#)
6/6 Bulgarian Split Squats (95#)

Yuck! Close to failure on the last 3 sets of shoulder press. Did the split squats with the bar on my back again. Glad we are done with this cycle!

Conditioning

8 Rounds (Tabata)
- 20s Air Squats
- 10s Rest
2:00 Rest
8 Rounds (Tabata)
- 20s Double Unders
- 10s Rest

My goal was sets of 17 air squats and I managed, though had to speed up the last few on some rounds. 136 total squats. Thought the dubs were going to be horrible after the squats but I think it actually helped to relax my legs, which sounds kind of stupid to say. I only had one miss and it was to start round 2 or 3. Got 284 reps, just 2 shy of my 286 best. If I don’t have any misses and get an extra rep or two per round, that 300 might be possible. It’s hard to speed up dubs though because then you have a higher risk of missing.

8:00 AMRAP

5 One-Arm Deadlifts Right
50′ Suitcase Carry Right
5 One-Arm Deadlifts Left
50′ Suitcase Carry Left

Used a 70 pound kettlebell. We were outside and I have no idea how many rounds I did. Not speedy, but kept moving the entire time.

Went for a run before dinner. Hot out! Ran 2 miles in 16:17, which is 30 seconds faster than Saturday. Slowly speeding up. Started out way too fast or I think I would have been able to hold a better pace.

Will have time for ROMWOD yet later.

Be a “Nancy”

Worked last week so went with the pancakes again for breakfast topped with almond butter and maple syrup. These Kodiak Cakes Power Cakes are the bomb!

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Wall Squats

Conditioning

“Nancy”
5 Rounds

400m Run
15 OHS (95#)

Exactly 2 years ago, to the day, I did 16:58. At the time I hadn’t done any overhead squats in months when I was coming back from a shoulder impingement. I lost the bar on the 12th rep in the final set too.

Tried to start out fast on the run to buy some time and still push the other runs too. They did slow down though and then I picked it up in the final 200 meters. Didn’t want to have any drops with the bar that was for sure. I went right into a squat snatch on the first rep of every set. OHS felt really good, which I think has a lot to do with all of the shoulder and upper back work I’m doing. If I could improve my cycle time on the squats that’s where I could make up some more time. Wish I had worn my Garmin to be able to know round splits. Final time was 13:35, a PR by 3:23!! Run, run, run, run, run! Another monster running WOD PR.

Strength

E2M – 5 Sets

6 Pendlay Rows (145#, normal grip)
6 Good Mornings (145#)

Gymnastics

4 Tabata Rounds
- 20s L-hang
- 10s Rest
1:00 Rest
4 Tabata Rounds
- 20s HS Hold (facing)
- 10s Rest

Was on the rings for a L-sit in the first round but it was hurting my shoulder so switched to L-hangs. All done with bent knees up. Cart-wheeled up to the handstand holds since I did them facing the wall. Not much rest other than to quickly shake out the arms, but it kept me feeling fresh. I felt really solid in the hollow with just my toes on the wall an my nose right up close.

Murph Training Bonus

8 Round Tabata

20s Bottom to Bottom Air Squats
10s Rest

I did 11 reps for the first 6 rounds and took the extra rest, which wasn’t much extra by the 6th time through. Then went faster with 13 and 14 reps in the final 2 rounds. 93 total for a 6 rep PR. I don’t know of anything else that gives this kind of burn in the legs. This little 4 minute grind is starting to grow on me.

Finished with Crossover Symmetry Iron Scap since I had skipped it a couple of times this week already.

Run

With golf tomorrow and feeling good, I ran in the evening with a single goal of going at least 30 minutes and keeping it close to a 10 minute per mile pace. When I finished up, it was 3.26 miles in 32:37, which Runkeper says is exactly a 10:00/mile pace! I never got much slower than that overall either, so maybe I’m starting to get the hang of run pacing for once in my life. Doubt it though.

Will ROMWOD yet tonight.