Air squat – Page 32 – Nick Momrik's Fitness Logs

Back to Back Squats

Coming down with the sniffles today, probably due to the cold nights because the heating situation where I’m staying sucks. It started warming back up today though, so that should be the end of the freezing temperatures. Shoulders were really looking forward to resting today after a few days of hitting them hard. Went in for the 5:15pm class.

Warm-up

Run 800m
10 Air Squats
10 Push-ups
10 Burpees

Strength

5 Sets of 5-7 Back Squats, 2-3 minutes of rest between sets

8 @ 45#
7 @ 135#
7 @ 165#
7 @ 195#
5 @ 225#
5 @ 250#

It’s been quite a long time since I’ve done a lot of heavy back squats like this. Back at Survival Fitness we pretty much switched away from them to box squats a few months back. Nice to hit them hard again. Based on my previous 1RM, my goal was to hit 250 for 5 reps, which is supposed to put me at around 290 for a 1RM (and those calculators are usually a little low in my experience). I didn’t think I was going to get it after the set at 225#. It was a fight, but I got all 5 reps.

WOD

21-15-9

Deadlifts (255#)
Box Jumps (30″)

The Rx was 295# on the deadlifts and after getting light-headed on Saturday with 3 sets of 7 at 315# I knew scaling it would be smart for me. I broke the deadlifts down into 7-7-7, 5-5-5, and 5-4. My box jumps were pretty much unbroken, just getting set if I lost balance coming down off the box, but no rebounding since it was a high box. Finished in 6:43 and felt good about it.

Finisher

Core MB Complex, alternating with a partner
2 Rounds each

10 Chest passes
10 Overhead passes
10 Side Tosses R
10 Side Tosses L
10 Straight up

I paired up with Zach and we used a 20# MB. Wow, what a burn that was!

Meet “Nancy”

It’s been a cold few days here in Phoenix, with freezing temperatures every night. Since today’s WOD had running, I was not going at 9am! Went in for the noon, which was good running weather.

Warm-up

3 Rounds
- 3 Pull-ups
- 6 Push-ups
- 9 Air Squats
30 AbMat Sit-ups
30 Supermans
Bergener Warm-up (45#)

Strength

10:00 EMOM, increasing weights

Power Snatch
OHS

I started with 75# and went up 10# each minute until I hit 135#, where I did a few sets before going to 140# for the last set. I did all arm pull on the first attempt and then hit it with an ugly attempt. My snatch needs work!

WOD

“Nancy”
5 Rounds

400m Run
15 OHS (85#)

I could have done it Rx with 95#, but I would have had to break up the OHS. By using 85# I was forced to fight for my reps and was able to keep it unbroken. Finished in exactly 15:00. Hitting all 15 in-a-row on the last two rounds was a fight and the bar was swaying all over the place. First shot at “Nancy” was a good one.

2012 Comes to an End

Last WOD of the year, and it’s been one hell of a year. Went to the 9am.

Warm-up

50-40-30-20-10

Star Jumps
Leg Raises

WOD

30:00 Partner AMRAP

100 Air Squats
10 Burpees
80 Air Squats
20 Burpees
60 Air Squats
30 Burpees
40 Air Squats
40 Burpees
20 Air Squats
50 Burpees

WOW! Going out of 2012 with a bang. I was partnered up with Sara, who I found out afterwards is 3 months pregnant! We finished 2 full rounds plus 112 more reps. I think we were a little more than 100 reps behind Laura and Brent, with a couple of other solid teams in between us.

I was thinking about getting in some rowing today, but after that WOD I think I’ll take the rest of the day off. It’s been a brutal week of workouts and my body is feeling it. Since the gym is closed tomorrow it’ll be a good day for a garage WOD.

Partner Barbell Complex

My low back is sore and tight. Went in at 10am.

Warm-up

3 Rounds

1m Air Squats
1m Jump Rope
1m Russian KBS
1m One-arm DB Snatch
1m Sprawl (no push-up, no jump burpee)
1m Rest

Nice and easy pace.

WOD

30:00 AMRAP (I go, you go)

5 Power Cleans
5 Front Squats
5 Push Presses
5 Bent Rows
5 SDLHP

Casey and I knocked out 14 + 25 with 95#. He started first, so he did 15 full rounds. We kept a pretty consistent pace throughout, but slowed down some in the last 10 minutes. Great WOD, but brutal. Glad it’s over.

Casey’s Birthday WOD

In at 10am for my last Survival Fitness class for a few days. Heading up to Rogers City for x-mas.

Warm-up

4 Rounds

15s Zombie Kicks
15s Butt Kicks
15s High Knees
15s Air Squats

WOD

28:00 AMRAP Partners (Each partner does a round of their own to make a complete team round)

1 HSPU
9 Burpee Clean Thrusters (95#)
8 Double Squat Wall Balls (20# MB, 10′ target
5 C2B Pull-ups

I partnered up with Casey and we did well. I started off first and got through 6 full rounds, then Casey got through 3 of his burpees clean thrusters before time ran out, so we had 5 + 27 to top the board. Having those thrusters and wall balls back to back was pretty brutal. Each round I’d start out fast on the burpee clean thrusters, but that would only last for 3 or 4 reps and then it was just a grind.

Finisher

8:00 Death by AbMat Sit-ups (by 3s)

I was able to get through mine all the way, for a total of 108. Not sure why, but it felt worse than doing 100 in a row the other day. Maybe it’s because of the other day!

If Grace and Cindy Paired Up…

Feeling pretty good today, especially by waiting until 5:30pm to WOD.

Warm-up

4 Rounds

15s Plank
15s Supermans
15s Left Side Plank
15s Right Side Plank

Strength

5×5 Floor Press

I did 115#, 145#, 165#, 185#, and 205#. That’s up from 195 I did last time and equal to what I did a couple of weeks ago for bench press. But the 205# was easier on the floor press, which doesn’t make much sense.

WOD

3 Rounds

10 C&J (115#)
5 Rounds of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Great WOD! I figured I could break under 20 minutes due to the fact that my “Grace” time with 125# is in the low 4s and I can do “Cindy” rounds in less than a minute. Finished in 17:46, but screwed up in the 2nd round through. I messed up my sticks and was a round of “Cindy” short, so I had to do 6 at the end. Clean and jerks felt good and I didn’t even really jerk them, mostly push presses. Rounds of “Cindy” aren’t too bad, except the push-ups start to get hard and had to break them up a bit. Very solid WOD though, which tested both my improved strength and my conditioning. Both felt solid.

Finisher

DU Practice

I got several streaks of 25-30 and called it a day.

Zerchers

My legs were fatigued all day yesterday, but felt fine this morning. Went in for the 9am class.

Warm-up

4 Rounds

15s Jumping Jacks
15s Air Squats
15s Mountain Climbers
15s Jump Squats

Strength

5×5 Zercher Squats

First time for these. Felt a little odd for the first few sets, but started to get the hang of it. I ended up using the same loads I had used for 5×5 front squats 3 weeks ago: 135#, 155#, 175#, 195#, and 215#. Hit 5 reps on each and the last set was tough. Might have had another 5 or 10 pounds in me, but I’ll take it for my first time.

WOD

5 Rounds

21 Over the Box Jumps (24″)
16 Weighted Lunges (45# DBs)
9 Front Squats (45# DBs)

This was a hell of a leg killer and even after the first round I had to really concentrate on every box jump to make sure I got up there. Did my best not to take any rest breaks, but did have to put the DBs down between lunges and squats in the 3rd and 4th rounds. Finished in 13:58, which feels good since grabbing the 45# DBs is on the edge or past my limits.

Finisher

10 -> 1 Ladder of T2B
20s Spider Plank

Did all of the T2B unbroken. First time doing spider planks and those are tough. My legs were pretty shaky after the WOD.

Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

Warm-up

4 Rounds

15s Jumping Jacks
15s Air Squats
15s Mountain Climbers
15s Jump Squats

4 Rounds

15s Plank
15s Supermans
15s Right Side Plank
15s Left Side Plank

Strength

Find 1RM Shoulder Press

10 @ 45#
5 @ 75#
2 @ 95#
1 @ 115#
1 @ 135#
1 @ 145#
1 @ 155#
Fail at 165#
1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

8 Thrusters (65#)
3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

20 DB Curls (10 each arm)
MAX Diamond Push-ups
60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.

What a Bear!

Kind of tired this morning, but went to 9am to get it done.

Warm-up

4 Rounds

15s Jumping Jacks
15s Air Squats
15s Mountain Climbers
15s Jump Squats

4 Rounds

15s Plank
15s Supermans
15s Right Side Plank
15s Left Side Plank

Strength

Find 1RM Front Squat

After hitting my previous 1 rep max (235#) for 3 reps last week, I was looking for a nice PR today. Warmed up with 6 reps at 135# and then went 185#, 215#, 235#, 245#, and 255# for a 20# PR. It was pretty easy too.

WOD

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

Modified Bear Complex (Clean Thruster + Back Squat Thruster)
2x DU

I went Rx with 115# and finished just under the time limit with 25:45. Pretty happy with that because a long barbell complex in far from my strength and I held my own. I’ll be feeling that one in my legs for a few days.

Sixth Double Day

Today is the 6th day in a row where I’ve done two workouts. I’m actually feeling good though and have been smart about them for the most part.

Went to OLY class at 6pm and worked on the clean and jerk by doing singles of:

Clean Deadlift
Hang Clean
Jerk

I worked my way up in weight doing at least 2 or 3 before increasing the load. After one at 195# I stopped doing the jerks because they were starting to bother my shoulders. I got up to a 205# for a couple of singles and stopped there. Have never done hang cleans even close to that heavy, but they felt good and really forced me to work on getting under the bar quick to receive it in the squat.

Stayed right after for the 7pm class.

Warm-up

10->1

Russian KBS (40# KB)
Star Jumps

Strength

5×5 Deficit Deadlifts off 8 foam mats, which is about 3″

5 @ 225#
5 @ 275#
5 @ 305#
5 @ 325#
5 @ 345#

Felt kind of heavy today, but that’s 20 pounds heavier than a 5×3 a couple of months ago, so I guess that feeling should be expected!

WOD

5 Rounds

3:00 AMRAP
- 3 Power Cleans (115#)
- 6 Chest to Deck Push-ups
- 9 Air Squats
1m Rest

I finished 21 rounds + the 3 cleans, 6 push-ups, and 3 of the air squats. I’ll take it after doing an hour of clean and jerks just before. Glad I didn’t try to Rx this at 135# because it would have been bad. Using 115# allowed me to focus on keeping a good back position and cycling the reps without dropping the bar after each rep. The push-ups weren’t a problem, but my squats were kind of slow after the first couple of rounds.