Air squat – Page 22 – Nick Momrik's Fitness Logs

“Cindy” Cycles

Walked 18 holes yesterday and did a long ROMWOD. I think I was feeling those Bulgarian Split Squats in my legs and hips.

Out in the garage today before lunch to get in some work I missed yesterday at the gym.

Warm-up

Crossover Symmetry Activation
3 Sets
- 1:00 Air Dyne
- 10 OHS (45#, close grip)

Amazing how much easier those close grip overhead squats get after the initial set. My shoulders really open up.

Conditioning

6 Cycles

3:00 AMRAP – “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1:30 Rest

6-cindy-3min-cycles Each cycle starts fresh with the pull-ups.

Still no butterfly pull-ups for me so all regular kips. All go in the first 3 minutes with quick squat cycling. Squats slowed a bit in cycle 2, and then push-ups also started to slow mid 3rd cycle. Scores were 4+5, 4+1, 3+26, 3+17, 3+15, and 3+15. Comes to a total of 126 pull-ups, 240 push-ups, and 313 squats. #volume

I got a little blood blister on my left hand near the crease of the pinky and it popped. Didn’t even noticed until a rest period when I felt blood dripping down my fingers. Was no issue continuing since it wasn’t a rip and wasn’t going to get any worse; just meant I kept leaving blood on the bar. Whoops!

Strength

E2M – 6 Sets

11 RDL (185#, standing on 55# competition plates)

My back was feeling pretty tight after these so decided to skip the GHD work I had planned. I’ll get in some midline tomorrow. That was enough reps for one day anyway!

ROMWOD tonight.

A Half Cindy

My outer pecs and lats are definitely sore from the last couple of days. Might as well hit them again with a half Cindy! Got in a little early before the 9am class for my prehab/rehab stuff.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Reverse Hyper (210#)
3 Sets
- 10 Rapid Toe Touches
- 20 Hollow Rocks
- 50s Bottom Squat Hold
RDL
- 10×45#
- 10×135#

Strength

E2M – 6 Sets

10 RDL (185#)
8 Weighted GHD Sit-ups (20#)

I did my Romanian deadlifts while standing on 55# competition plates today since I’ve been getting to the ground with a lot of my reps lately. Actually even got to the ground on some in the late rounds. By adding in these GHDs I really work up a sweat and the work rest ends up being pretty much exactly 1:1.

Conditioning

10:00 AMRAP of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
1 Mile Run

My body didn’t know what the hell it was doing on the bar. A lot of the reps were some type of hybrid between a shortened regular kip and a butterfly, or maybe even a little bit of a strict pull-up at times too. Push-ups started to slow around round 8. Air squats were surprisingly pretty good and didn’t slow down too much that I noticed. Even had enough to speed up in the 11th and 12th round. I ended up with 11 full rounds, the pull-ups, push-ups, and 4 of the squats.

No extra rest so I took off running when the clock went off. The first half mile was rough but then I settled in and felt much better on the way back. Took exactly 9:00 according to Garmin, but the import into RunKeeper has a decreased distance and time for some reason. I don’t believe the HR data though, which says I averaged only 112 bpm. Maybe because I was already so sweaty from the half Cindy it was having a hard time reading my wrist.

My best full Cindy is 22+5, so probably would have been close to that with 10 more minutes. I’m sure the last 2 days of upper body volume is part of why push-ups started to slow so early. Hopefully can build up some more endurance there over the next couple weeks.

Forced myself to get in Crossover Symmetry Plyo before I left the gym.

Went out to the garage before dinner and jumped on the Air Dyne for 30 minutes, going 9.25 miles. Just a recovery type page. My heart rate was pretty stable right around 100 bpm the entire time.

I’ll do ROMWOD tonight and it’ll mark exactly a month straight without missing a day. Really enjoying it and seeing solid results.

Toasted Triceps

Got to the gym a little early so did some handstands after Crossover Symmetry Activation.

Inverted

30s HS Hold (facing wall)
30s Rest

Did a sort of cartwheel up to the wall.

Warm-up

3 Sets
- 15s L-hang (supinated)
- 5 Wall Squats
- Zombie Kicks
10 Shoulder Press (45#)
6/6 Bulgarian Split Squats
10 Shoulder Press (75#)
6/6 Bulgarian Split Squats

It was a plain bar hang but I figured I might as well get in some L-sit time while there.

Strength

E3M – 6 Sets

10 Shoulder Press (95#)
6/6 Bulgarian Split Squats (2×44# KBs)

I was starting to really wonder if those handstands were a good idea around set 3 here. The split squats actually felt pretty good today.

The Basics

8 Sets (Tabata)

20s Air Squats
10s Rest

I did 16 for the first 7 sets and then 18 to finish for a 130 total. So simple, but anything but easy.

Conditioning

Buy-in: 10 Curtis P’s (95#)
5 Rounds
- 7 Push Ups
- 7 Deadlifts (185#)
- 7 T2B

When I went to do my first set of push-ups it was like whoa! Triceps smoked already this week. I think I did a set of 3 Curtis P’s to start and then singles, taking just over 2 minutes. Unbroken on the other movements even though I was hanging by fingers at the end of some of the toes to bar sets. Killer grip combo there. Only used one bar, but added 45# plates outside of the collars to save some time. Finished in 6:44. I was feeling this a lot more than expected afterwards.

Will get in some ROMWOD tonight.

Burnin’

When I woke up and started moving in bed I was feeling some pretty good pain in my shoulder. Or maybe that was a dream because I seemed to be fine after actually getting out of bed. Legs feeling a little fatigued.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 10 Wall Squats
- 10 Reverse Hyper (210#)
10 Close Grip Bench Press (45#)
12 OH Walking Lunges (55#)
10 Close Grip Bench Press (95#)
12 OH Walking Lunges (55#)

Strength

E3M – 5 Sets

10 Close Grip Bench Press (135#)
12 OH Walking Lunge (55# plate)

Accessory & Midline

5 Sets

5 Pendlay Rows (155#, supinated)
5 Evil Wheels

Conditioning

10:00 AMRAP

5 Bar-facing Burpees
5 Power Cleans (95#)
5 Push Press (95#)

Some similarities to 16.5, but felt much better without the big sets and without the squat part of thrusters. Was holding steady at under a minute per round pace and picked it up at the end to finish exactly 11 rounds with a second to spare. Everything unbroken and was able to stick with push presses all the way.

Bonus!

Tabata

Bottom to Bottom Squats

Did sets of 10 for the first 6 rounds and took the extra “rest” in the bottom position. Then kept moving in the final 2 rounds to get 13 and 14. Finished with 87 for a 9 rep PR. Coming out of that bottom hold for the final 4 rounds really is a hell of a burn.

Finished with Crossover Symmetry Plyo and will do ROMWOD at some point.

Sunday Extra

Still seemed a little sore this morning but didn’t feel it by the time I got to the gym and was moving around.

Warm-up

Crossover Symmetry Activation
3:00 Jump Rope
3 Sets
- 5 ATYs (5#)
- 10/10 Monster Walks (small red band)

Midline

8 Rounds

20s Hollow Hold
10s Rest
20s HS Hold
10s Rest

I expected this to get tough, but it was really no issue. My hands were up really close to the wall and felt like I was barely using the wall for any support.

Strength

Warmed up with 6 reps of each using 45# and then 95#.

5 Sets – Every 2:30

6 Pendlay Rows (135#)
6 Good Mornings (135#)

I was supposed to go with a supinated grip this week but once I got into my warm-up sets I completely forgot. Whoops!

Worked up the hang power cleans with:

3×135#
3×155#
3×175#
3×195#

Conditioning

6 Rounds – E3M

3 Heavy Hang Power Clean (205#)
100m Row Sprint
* Rest additional 4:00 b/t sets 3-4

Based off some OPEX stuff again. Wore my belt for these and loosened or threw it off while moving to the rower. In the second set I tried going too fast and didn’t get the bar high enough so had to bail. After that I took an extra second to reset between reps and do the hang closer to my knees instead of such a high hang. Didn’t have intervals set on the rowing monitor, but the rows were taking me about 16-17 seconds.

First day golfing with the guys tomorrow so had to restructure my week. Didn’t want to miss pressing strength so added in a PM session. Did a ROMWOD after lunch.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
9 Shoulder Press (45#, 75#)
6/6 OH Weighted Reverse Lunges (45#, 75#)

Strength

E3M – 6 Sets

9 Shoulder Press (95#)
6/6 Overhead Reverse Lunges (95#)

Haven’t felt any discomfort in my wrists with this combo and it’s now been 3 or 4 weeks. Press reps will keep increasing for a few weeks, but should still be ok. Imagine all of this overhead time should help with jerk stability too.

Murph Prep

E30S – 10 Sets
- 8 Air Squats (40# vest)
E30S – 10 Sets
- 4 Push-ups (40# vest)

Set the clock for continuous intervals, so no extra rest going from the squats to the push-ups. Had no idea how this would go, so was a bit conservative with the rep counts.

A Lot of Dubs

Really didn’t want to get up after being out late for drinks, but wanted to get in my workout with a bunch of stuff to take care of at work the rest of the day. Made it to 9am though.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 PVC pass thrus
- 10 Russian KBS (44#)
- 10 Hollow Rocks
- 10 Supermans

Strength

5 Sets

12 DB Bench Press (40#)
5 Strict HSPU

Could tell I haven’t done handstand push-ups in a few weeks.

Conditioning

Buy-in: 200 DU
10 Rounds
- 15 Air squats
- 10 Push-ups
Cash-out: 200 DU

Started with 91 unbroken I think. Took me just under 2:30 for that first set of dubs. All air squat sets were controlled and unbroken, making sure to hit full range of motion. I 8 sets of quick 5-5 push-ups and then finished with 2 unbroken sets. Moved on to double unders before the 10 minute mark and finished at 12:37. I know I started with a set of 50 and finished with 4 sets of 20, with whatever else sprinkled in the middle. Shoulders were really burning at that point so sets of 20 was all I could handle. We were going to run 600m but adjusted with the rain.

Midline

60 Side Bends (44#)

I did 10 per side and swapped sides without stopping until I was done. Little extra oblique work while a few people finished up the workout.

I’ll do some ROMWOD tonight.

Much Improved

My hip started feeling a better last night. I could barely get out of the car during the day. Waking up it was like night and day from yesterday morning. I could actually shower properly and get dressed without having to lift up my left leg with my arms to put on pants and socks. Still don’t quite have full range of motion back but it’s a big improvement over yesterday. Looks like it probably wasn’t an impingement, which is great news!

I went in early to do some extra warm-up work and get in the programmed warm-up so I could help out everyone when they did it since there were some things we haven’t done before.

Warm-up

Crossover Symmetry Activation
2 Sets
- Tricep Openers (10# DBs)
- Hip Impingement Corrective Exercises
  - 10/10 Sidelying clam (small red band)
  - 10/10 Sidelying hip abduction
  - 10/10 Donkey kick
  - 10 Bridge
3 Sets
- 5/5 Bar Taps (tight, dynamic)
- 5 ATYs (5# plates)
- 5 Wall Squats

Those The Hip Impingement Solution – Juggernaut seem to be helping more than anything else.

Gymnastics

4 Rounds

5 T2B
5 T2B
5 T2B
1:00 Rest

It’s a quick drop from the bar, take a few seconds and get back on. I should have tried sets of 6, but I haven’t been on a bar in 2 weeks.

Accessory

5 Sets

8 Ring Rows (feet elevated)
20s Hold Bottom of Push-up
12 Bicycle Crunches (w/ 2s pause)

Left shoulder felt good on the ring rows. I think the rest and hitting more Crossover Symmetry is paying off.

Conditioning

20:00 Aerobic Circuit

20s Bar Hang (engage scaps after 10s)
12 Walking Lunges (gather feet)
2/2 Turkish Get-ups (35#)
8 Pause Air Squats (2s bottom)

Maybe a little on the easy side, but that’s fine for this type of work. Good for recovery and worked a lot of mobility and stability areas where we see issues in CrossFit.

Finished up with Crossover Symmetry Recovery.

Can’t Beat Rich

Feeling a little beat from yesterday.

Warm-up

Crossover Symmetry Activation
3×8 Reverse Hyper (210#)
Bottom Squat Hold
Snatch
- 2x3x45#
- 3×65#

Conditioning

12:00 AMRAP

50 DU
15 Snatches (weight goes up each round)
- 95-115-135-155-185-205#

This was a What’s Rich Doing Challenge I had put on my list weeks ago when I saw it. I absolutely sucked on dubs today, which hurts your score bad in a workout like this. I got through 12 of the 15 snatches at 155# Did 3×5 with 95, 5×3 with 115, and then singles the rest of the way. Here you can see Rich do it and get through 12 reps with 185#…

3 Rounds

30s Burpees
30s Rest
30s Air Squats
30s Rest
30s HS Hold
30s Rest

Worked out well doing this after the snatch workout. With a nice rest was able to recover and push hard on the burpees to get 14 each round. Air squats were 22-23-26. Need to push harder on them.

Skill Work

5 Sets NFT

4 Turkish Get-ups
10 Ring Swings

I only got in 2 sets of get-ups (44# and 35#) since I was helping people out. I did get in swings after everyone was done. Put a towel between my feet again. Felt like my shoulders were able to open up a bit more on the back swing. Work in progress.

Tested out my shoulder a little bit today and I was able to pull higher in a pull-up before the pain kicked in, but then I was trying to demo a knee-up kip as a way to get your first pull-up and it didn’t feel good at all.

Partner 50s

Got in a little early to do some back mobility stuff.

Warm-up

5-4-3-2-1-1-2-3-4-5

Air Squat
Sit-ups
30/30′ Shuttle Jog (only there and back each round)

Nice warm-up to get the blood flowing.

Weightlifting

Tall Cleans

2x5x20kg
2x5x40
3×50
3×60
3×70
3×80
3×85

Planning a bunch of C&J tomorrow so wanted to stay light, which the talls force. Felt good dropping under it.

Conditioning

Partner Chipper

50 Box Jumps (30″)
50 Jumping Pull-ups / Ring Swings
50 American KBS (70#)
50 Walking Lunges
50 Knees to Elbows
50 Push Presses (95#)
50 Wall Balls (30#, 10′)
50 Burpees
50 Double Unders

We did sets of 5 on the box. I did ring swings because of my shoulder. Focused in keeping everything tight and feet together. Need to do a lot more of those. Swings, lunges, k2e, push presses, and wall balls were all done 15 and 10 each. Burpees were sets of 5 again and dubs were 25 but Bryan actually did 50. Took us 14:38 with his extra 25 reps.

A Squat PR!

Went in early so I could start squatting before the 4:30 class so I’d have more time.

Warm-up

2 Rounds

Bottom Squat Hold
10 Reverse Hyper (210#)
20 Walking Lunges

Strength – Front Squat

5×45#
5×135
5×205
3×245
2×275
2×295
1×315
1×330 (PR)
1×345 (PR)

Finally a squat PR! That was definitely all I had because I was damn near at a complete stop in the middle, or at least it felt like it to me. PR by 25#.

Conditioning

4 Rounds

3 Handstand Push-ups
5 Overhead Squats (135#)
10 Deadlifts (135#)

This triplet really lit up the low back. All unbroken. Finished in 3:41.

Accessory

E40S – 5 Sets

10 Push-ups

E40S – 5 Sets

10 Push-ups
10 Air Squats

Was supposed to be 30 seconds but the clock was messed up so we got the extra 10. Was going easy so I added the air squats in the last 5 rounds. Every set was unbroken.