Back Rack Reverse Lunge – Nick Momrik's Fitness Logs

Ambitious Sled

My back is a little tight and my ass is sore, but I don’t think I’m feeling much new (yet) from yesterday’s workout, which hit a lot of back reps.

Warm-ups

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster squats
20 Toe Touches
10 alt Back Rack Reverse Lunges (45#)
10 alt Back Rack Reverse Lunges (75#)
10 Bench Press (45#)
5 Bench Press (95#)
5 DB Pullovers (35#)

Strength & Skill

4 Sets

20 alt Back Rack Lunges (95#)
4 Handstand Tuck Balance

My shoulders are tired!

Chest

4 Sets

10 Bench Press (135, 3@115#)
10 DB Pullover (50#)
MAX Push-ups (15-20-20-20)

Benching doesn’t feel great on my left shoulder. After the first set of push-ups I quickly realized I went too heavy.

Conditioning

Partner

3x 20/14 cal Row
2x 50m Sled Pull (315/180#, backwards)
6x 7/5 HSPU
2x 50m Sled Pull (270/135#, backwards)
3x 20/14 cal Row

Modified the Mayhem workout to be a partner version and way way too ambitious with the sled, so we made some audibles mid-workout. Finished in 38:02.

Almost a two hour session in what feels like August heat. Brutal!

A Lot of Step-ups

My shoulders finally feel “normal” again after 21.1. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,515m)
80′ Lateral Monster Walks
80′ Monster Walks
6 alt Back Rack Reverse Lunges (45#)
5 Barbell Hip Thrusts (45#)
6 alt Back Rack Reverse Lunges (95#)
5 Barbell Hip Thrusts (85#)
6 alt Back Rack Reverse Lunges (125#)
5 Barbell Hip Thrusts (105#)

Legs

4 Sets

12 alt Back Rack Reverse Lunges (145#)
10 Barbell Hip Thrusts (125#)

Conditioning

20:00 EMOM

12 alt Single DB Box Step-ups (24″, 50# on shoulder)
4 Hang Power Snatch (115#)

I did 6×45 and 5×95 hang power snatches to warm-up before the EMOM. For the step-ups I switched shoulders every other round so didn’t have to switch in the middle of a set. Those step-ups really added up and my legs were really heavy through the second half of that.

Pool Noodle

My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.

Warm-up

3:00 BikeErg (1,534m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 alt Back Rack Reverse Lunges (45#)
6 Barbell Hip Thrusts (95#)
10 alt Back Rack Reverse Lunges (95#)
5 C&J (95#)

Legs

How do you like the $1 addition to the gym?

4 Sets

16 alt Back Rack Reverse Lunges (125#)
12 Barbell Hip Thrusts (115#)

I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.

Conditioning

20:00 EMOM (alt)

5 C&J (135#)
10 Burpees

The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.

True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

3:00 BikeErg (1,495m)
80′ Lateral Monster Walk
80′ Monster Walk

Legs

8 alt Back Rack Reverse Lunges (45#)
4/4 Lateral Step-ups (20″)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 30#)
8 alt Back Rack Reverse Lunges (125#)
6/6 Lateral Step-ups (20″, 45#)
8 alt Back Rack Reverse Lunges (145#)
6/6 Lateral Step-ups (20″, 60#)
8 alt Back Rack Reverse Lunges (165#)
6/6 Lateral Step-ups (20″, 70#)
8 alt Back Rack Reverse Lunges (175#)
6/6 Lateral Step-ups (20″, 70#)
8 alt Back Rack Reverse Lunges (185#)
6/6 Lateral Step-ups (20″, 70#)

Conditioning

50m TrueForm Run
12 Russian KBS (70#)
5 Rounds
- 100m TrueForm Run
- 12 Russian KBS (70#)
50m TrueForm Run
12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
6/6 Lateral Step-ups (20″)
12 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 40#)
10/10 Single Leg Supported RDL (30#)
10 alt Cossack Squats

Legs

4 Sets

12 alt Back Rack Reverse Lunges (155-165-175-185#)
6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

10/10 Single Leg Supported RDL (70# KB)
20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

18/12 cal BikeErg (standing)
30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Lateral Step-ups (20″, 35#)
8 alt Back Rack Reverse Lunges (115#)
4/4 Lateral Step-ups (20″, 50#)
4 Dead Stop Front Squats (75#)

Legs

4 Sets

16 alt Back Rack Reverse Lunges (135-145-155-160#)
8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

4 Dead Stop Front Squats (145-155-165-175#)
16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

3 Strict Pull-ups
6 Burpees
9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Only Legs

My legs feel a little tired from yesterday. Out in the garage at 4pm.

Warm-up

5:00 BikeErg (2,526m)
80′ Lateral Monster Walks
80′ Monster Walks
10 alt Back Rack Reverse Lunges (45#)
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (95#)
5/5 Lateral Step-ups (20″, 25# DB)

Legs

4 Sets

20 alt Back Rack Reverse Lunges (115-125-130-135#)
10/10 Lateral Step-ups (20″, 45-50-60-60# DB)

Supersetting single leg work really kicks our ass!

4 Sets

6 Dead Stop Front Squats (95-125-145-165#)
12 Banded Hamstring Curls (blue)

That was enough for the day, with tomorrow being the fourth in a row before resting on Thursday.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)

Handstands

8 Sets

3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

500m SkiErg
500m Row
1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 IY (red band)
8 alt Back Rack Reverse Lunge (45#)
8 alt Back Rack Reverse Lunge (95#)
5 Landmine Squats (45#)
5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

16 alt Back Rack Reverse Lunge (135-145-155-165#)
8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

10 Landmine Squats (135-145-145-155#)
10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5# plates)
10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

Strict HSPU
Hang Power Snatch (95/65#)
T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.