Bulgarian Split Squat – Page 2 – Nick Momrik's Fitness Logs

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My triceps have been a little sore from Murph. Out in the garage late in the afternoon.

Active Life – Hips

Warm-up

250m Straight Leg Ski
5 Inchworms
5 Sumo Inchworms
5/5 Leg Abducted Rocking
1:00/1:00 Sciatic Nerve Flossing

Warmed up with 8/8 single leg deadlifts using 45-95-125 pounds.

Workout – 4 Sets (2x each leg)

12 Single Leg Deadlifts
45s Bent Knee Hollow Body Hold

I used 145# for the first set on each leg and then 165#, which was about a max for that many reps.

Active Life – Back Max

1:00/1:00 KB Psoas Mobilization
2 Sets
- 5/5 Split Squat Rock Backs
10:00
- Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
- Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

Did them in the driveway instead of the garage so I could go 10 meters straight. Instead of 10 full minutes I stopped at 12 rounds (6 each side), which was 9:10 on the clock.

Raked

I did a bunch of raking on Sunday and wanted to finish up the front yard before today’s trash collection, so I ended up making yesterday a rest day to rake. Out in the garage in the afternoon.

Active Life – Hips

Workout – 4 Rounds

8 Side Shuffles (5m)
20 Walking Lunge (25# DBs)
10 Alternating Kossacks

Cooldown

1:00/1:00 Hip Wind Up Stretch

Conditioning

10 -> 1

Burpee Box Jumps (24″)
Back Squats (95#)

Didn’t look at the clock the entire workout and was surprised to see it took 10:27. Felt like I went much faster than that.

Active Life – Back Max

12:00

10 Alternating Prone Thoracic Extension Rotation
5/5 Split Squat Rock Back (3s pause)
10 Alternating Dead Bug
5 Evil Wheels
10 Bottom of Burpee

Work for quality. Got through twice plus through the evil wheels in a 3rd round.

More Lunges

I spoke too soon yesterday. My legs started getting sore later on. Wonder if most of that is from the front squats though. Out in the garage today around noon.

Active Life – Hips

Warm-up

1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Squat Press Outs (25#, 3s pause)
5 Jump Squats (singles)

Workout – 4 Sets (2x each side)

10 Single Arm Front Squat (53#, 3s pause)
Max Distance Single Arm Farmer Carry (53#)

It sucks turning around every 5 meters in my garage. Went 170 meters with each hand the first time and 120 meters the second time.

Active Life – Back Max

1:00/1:00 KB Psoas Mobilization
2 Sets – 5/5 Split Squat Rock Backs
10:00
- Single Arm Waiters Walking Lunge (35#, switch arms every 10m)
- Single Arm Press (35#, every other step, press when the leg opposite the arm holding the KB is forward)

I did 5 lunges out and 5 back, so got in 5 presses each round. Finished 12 rounds.

It’s Not Thursday

When I woke up this morning I thought it was Thursday for about a half hour. I did a double-take when I saw the day of the week on my computer.

Active Life – Hips

Warm-up

250m Straight Leg Ski
5 Inchworms
5 Sumo Inchworms
5/5 Leg Abducted Rocking
1:00/1:00 Sciatic Nerve Flossing
10/10 Single Leg Deadlifts
- 45#
- 95#

Workout – 6 Sets (3 each leg)

10 Single Leg Deadlifts (115-135-155#)
40s Bent Knee Hollow Body Hold

Conditioning

10:00 AMRAP

10 V-ups
10 Single Arm Dumbbell Hang C&J (5/5, 50#)
10 Push-ups

The push-ups were the hardest part, coming right after the DB presses. Did 6+28.

Active Life – Back Max

10:00

5/5 Split Squat Rock Back (3s pause)
5 Evil Wheels
10 Dead Bugs
10 Groiners
10 Cat Camel + Rock Back

Did 2 times through.

2:00/2:00 Foam Roll (quads)

Was due for the rest day yesterday. Chest was still sore and my quads started to get sore from all of the Sunday air squats. This weather is crazy (57°) so I took advantage with the garage open and some outside movements.

Active Life – Hips

Warm-up

1:00/1:00 Banded Posterior Ankle Distraction
20 Lateral Banded Step Overs
8 Paused Squat Press Outs (25#)
5 Jump Squats

Workout – 4 Sets (2x each side)

8 One Arm Waiter’s Squat (53#, 3s pause)
60m One Arm Farmer Carry (70#)

Really nice walking up and down the driveway instead of doing 5 meter turn-arounds inside the garage. Warmed up my snatch with 5×45# and 2x5x95.

Conditioning

5 Rounds

5 Power Snatch (135#)
200m Run (middle of yard 4th house down)

Complete change of plans after the clock started and I did the first rep. I held on to do all 5. So then I challenged myself not to drop the bar. I made each set unbroken with some resetting at the hips. As a result my runs were probably pretty slow. Finished in 9:07. Pretty sure I’ve never done than many big unbroken sets in a metcon though. Win!

Active Life – Back Max

2:00/2:00 Foam Roll quads
10:00
- 5/5 Split Squat Rock Back (3s pause)
- 10 Alternating Dead Bugs
- 5 Ring Fallouts
- 5 Groiners
- 10 Cat Camel + Rock Back

The foam rolling was painful with sore quads. Got through 2 rounds of the other movements.

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.

Unhook the Piano

Not much sleep since I was up playing around with a little home network server project.

Warm-up

Crossover Symmetry Activation
2 Sets
- 5s of StrongFit Tricep & Bicep Openers (10#)
- 15 Reverse Hypers (210#)
3 Sets
- 10 Thrusters (45#)
- 10 PVC pass-thrus
- 20 Mountain Climbers

Strength

E3M – 6 Sets

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

Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.

Conditioning

Every 30 second Death By 2 MB Cleans (20#)

1st 30 seconds – 2 reps and rest with what it left
2nd – 4 reps
3rd – 6
… adding 2 reps each 30 seconds until failing to hit the assigned number of reps

Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.

1 Mile Run

Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.

Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.

More Running

Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.

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.

Easy Easter

Easy Sunday heading into some deload for me after the Open.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Bar Hang
Close Grip Bench Press
- 8×45#
- 8×95#

Strength – Accessory

4 Sets

8 Close Grip Bench Press (145#)
4/4 Bulgarian Split Squats (44# KBs)

Conditioning

30:00 Aerobic EMOM (alt)

40s Plank (on hands, lean forward on wrists for bonus)
40s Row
15 Ring Curls
Box step-overs (14″)
40s Russian KBS (35#)

I started doing hand-to-hand swings because it was so easy with that weight.

Midline

8 Rounds (Tabata)

20s Hollow Hold
10s Rest

Last 3 were a fight, but held on through each round.

Shoulder Stability – Bamboo/Earthquake Bar

4 Sets – 10 Bench Press (26# KB on each side)
4 Sets – Seated OH Hold (52#)

Kept it light so I didn’t have to risk smacking myself in the face. I did all of the bench sets, raised the J-cups on the rig, and then all of the OH holds. Probably held at least 20-30 seconds each time.

Starts with a G, ends with an E

Nasty storm rolling through and everything is shut down. They didn’t even send kids to school this morning and the snow didn’t start until after 10am. Out in the garage. Started with Crossover Symmetry Activation.

Accessory

6 Sets

5/5 Bulgarian Split Squats (25, 35, 45, 3×50)
5 Good Mornings (45, 95, 115, 3×135)

Nothing crazy with the Open starting this week. Don’t need any more injuries. Warmed up clean & jerks with 5×45#, 5×95, and 3×1153

Conditioning

I started the clock and started everything at set times. At 0:00…

“Grace”

30 C&J (135#)

My last Grace was a 2:17 done by going 10 unbroken and then all singles. After that I thought of a new strategy I haven’t seen anyone try. Everyone always goes for a huge unbroken set and then singles. But If you go with some smaller sets for longer you can eliminate a bunch of bar drops. I was hoping to get 4 sets of 5 but after 2 reps in the 4th set it was time to go with singles. Those first 17 reps were done in exactly 1:00. Ended up with 2:04 for a 13 second PR so I guess my strategy worked!

…at 10:00…

20-16-12 Ski Erg cals
10-8-6 Burpee Box Jumps (33″)

This was much worse than I expected. When I got into the second round I had no gas. It was taking me 2 pulls per calorie. 😦 Finished in 6:45.

…at 20:00…

2:00 DU

Thought about skipping this after the previous part took so long. Fatigued practice is good though. Was pretty good in the first minute with 2 sets totaling 96. Hit a wall then and was missing a lot more. 164 total reps.

Finished up with Crossover Symmetry Recovery.