Crossover Symmetry – Nick Momrik's Fitness Logs

Time for More Shoulder Rest

Warm-up

Crossover Symmetry Activation
3:00 TrueForm Run (0.54 km)
2 Sets
- 10 Scap Pull-ups
- 10 PVC Passes

Chest & Triceps

Bench Press

10×45#
8×95
5×135
5×165

Close Grip Bench Press

5×125#
5×145
5×165

Wasn’t great on my shoulder so I switched to close grip.

4 Sets

10 DB Bench Press (60# DBs)
10 DB Fly (35# DBs)

4 Sets

12 Tricep Push Downs (bar, 71#
30 Incline Bar Push-ups (bench press height)

Was supposed to be max push-ups, but that also is not a good position for my shoulder.

4 Sets

12 Overhead Cable Tricep Extensions (rope, 49#)
12 DB Pull Over (50-60-60-60#)

Conditioning

5 Rounds

10 Goblet Squats (50# DB)
10 Ring Rows
10 Deadlifts (155#)

Time to start doing single dumbbell movements that could be in the Open. Squats felt good and I learned I actually prefer the dumbbell for a goblet squat. I broke the last 2-3 rounds of ring rows 5-5. Deadlifts got slow. Took me 6:36.

Back Scare

When I got up to pee a couple times during the night I couldn’t stand up straight and even when I woke up for good my back wasn’t great. Was just like a back tweak. After sitting and drinking my coffee I felt pretty fine though. I spent two hours in my workshop milling up some boards and then hit a workout at noon today.

Warm-up

3:00 TrueForm Run (0.49 km)
Crossover Symmetry Activation

Back & Biceps

4 Sets

12 Seated DB Bent Over Fly (30#)
12 Seated DB Bent Over Row (30#)
12 Face Pull (rope, 60-65-65-65#)

4 Sets

10 Seated Cable Row (115-120-120-120#)
10/10 Seated Single Arm Cable Row (49-54-54-54#)

3 Sets

10 Lean Back Lat Pulldown (104-115-115#)
10 Reverse Seated BTN Lat Pulldown (104-115-115#)
10 Underhand Lat Pulldown (104-115-115#)

4 Sets

10 Straight Arm Pulldown (rope, 60-65-65-65#)
10 High Pulley Underhand Row (rope, 60-65-65-65#)
10 Banded High Pull (green)

Midline

3 Sets

10 alt Hanging Straight Single Leg Raises (5# ankle weights)
10/10 Hanging Oblique Knee Raises (5# ankle weights)
40 Hollow Scissor Kicks (5# ankle weights)
6/6 Hip Abducted Evil Wheels

Spent close to three more hours in the workshop later on, which I think my legs will feel tomorrow. I felt a twinge in my back a few times through today’s workout, but otherwise I would never believe how I felt early this morning.

Another Killer 30 EMOM

Yep, my legs and ass are sore. Out in the garage at 4.

Warm-up

5:00 TrueForm Run (0.84 km)
Crossover Symmetry Activation
3 Sets
- 10 Air Squats
- 10 Scap Push-ups

Conditioning

30:00 EMOM (alt)

16 Ring Rows
18 cal BikeErg (standing)
40s Plank (elbows)
24 H2H KBS (53#)
24 Lunges

Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.

Midline

4 Rounds

20 Swimmer Crunches ⁣
20 Crunches⁣
20 Leg Lifts
20 Single Leg Lifts ⁣(big Flutter Kicks)
20 Plank Hip Dips

Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.

I finished up with Crossover Symmetry Recovery.

No Ring Support

My back was tight getting out of bed this morning, my legs are feeling yesterday for sure, and my shoulder is shit. I hit 100% of my sleep need though! Out in the garage at 3:30.

Warm-up

3:00 SkiErg (695m)
Crossover Symmetry Activation

Chest & Triceps

Incline Bench Press

10×45#
10×75
15×95
12×115
10×125
8×135

3 Sets

15 Incline DB Bench Press (45# DBs)
12 Incline Fly (25# DBs)
10 Incline Plate Press (35#)

I’m so glad I didn’t grab the 50s! With heating up the garage, a lot of the equipment gets condensation, so those plate presses got sketchy.

3 Sets

12 DB Pull Over (50-60-60#)

Couldn’t even support myself on the rings so super setting with MAX Strict Ring Dips was a no go. ☹️

3 Sets

12 Tricep Pulldown (rope, 60-65-65#)
12 EZ Bar Skull Crusher (56-61-66#)

Conditioning

E3M – 4 Rounds

500m Row

I fucked up trying to coast in way too early on the last two rounds. Otherwise I think I would have had negative splits. Live and learn. My times were 1:35.0, 1:34.7, 1:35.5, and 1:35.0.

I planned to do Crossover Symmetry Recovery, but I was wiped out after those rows.

Last Day of Holiday Vacation

Spent several hours yesterday sitting on the floor of my hobby room, organizing and working on stuff. Don’t seem to be experiencing any adverse effects from it or yesterday’s workout. My triceps are still sore and feeling some in my chest too. Out in the garage by 1:30.

Warm-up

5:00 SkiErg
Crossover Symmetry Activation

Back & Biceps

4 Sets

10 Seated Cable Rows
10 Overhand Curls

4 Sets

10 Straight Arm Lat Pulldowns
10 Incline Curls

4 Sets

10 Face Pulls
10 Hammer Curls

4 Sets

10 Lat Pulldowns
10 Seated Bent Over DB Back Flies

Midline

5 Rounds

120′ Sandbag Carry (100#)
15 OH Plate Crunches (55#)
20 Russian Twists (55#)

Decided to do it for time, to get my heart rate up. It took 8:09. Gripping the 55 pound plate for the twists and moving it across the body took some getting used to.

Time for a rest day tomorrow, especially with having to go back to work. Vacation has been nice.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

5:00 TrueForm Run (0.8 km)
Crossover Symmetry Activation

Chest & Triceps

4 Sets

10/10 Landmine Floor Press (65-70-75-77.5#)
10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

10 Incline Bench Press (95-95-110-110#)
10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

12 Incline Fly (25# DBs)
12 French Press (50# DB)

Conditioning

3 Rounds

10 Strict Chin-ups
20 Squat Jumps
10 DB Push Jerks (50# DBs)
10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

5:00 TrueForm Run (0.76 km)
Crossover Symmetry Activation
2 Sets
- 30s Dead Hang
- 10 Superman
- 15 PVC Passes

Back & Biceps

3 Sets

MAX Strict Pull-ups
2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

10/10 Kroc Row (60# DB)
10 Hammer Curls (30# DBs)

4 Sets

10 Seated Wide Row (104-104-115-115#)
10 Incline Curls (30# DBs)

3 Sets

12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

15 Incline Pullovers (rope, 49-60-65#)
15 EZ Bar Curls (46#)

4 Sets

10 Shrugs (60# DBs)
15s Shrug Hold
1:00 Rest

Midline

E2M – 5 Rounds

14 alt V-ups
14 Leg Lifts
14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Clean Triples

My ass is still sore and my shoulder is shitty. Out in the garage at 10am.

Warm-up

Crossover Symmetry Activation
3:00 SkiErg (647m)
80′ Lateral Monster Walk
80′ Monster Walk
3:00 Wrist Warm-up
Power Cleans
- 5×45
- 5×95
- 3×115
- 3×135

Weightlifting

10:00 EMOM

3 Power Cleans

I increased the weight after every two sets, going 155-175-195-215-225. I did them touch-n-go through 195 and then singles. That jump to 215 got real!

Handstands

5 Sets

3 Kick-ups

I’m still working on the head placement. I also focused on not reaching for the wall with my lead foot, since the wall won’t be there if I want to hold a real freestanding handstand.

Conditioning

40:00 AMRAP

10 Deadlifts (95/65#)
10 Power Cleans (95/65#)
20 DB Sit-ups (30/20#)
20/20s Weighted Side Plank (30/20#)
10 Burpee Pull-ups
160′ Suitcase Carry (70#)

Haven’t done something long like this in weeks, at least. I liked it and glad we decreased the weight from the originally planned 115/80. Even round but the last I did the 10 deadlifts right in to 2 cleans without dropping the bar and then 2×4 cleans. At the end I did 10+4 and 6, which I really could have done every round. Got through 7+20.

Damn Shoulder

I took a full rest day yesterday. My left shoulder is really starting to bother me.

Warm-up

3:00 SkiErg (678m)
Crossover Symmetry Activation
2 Sets
- 10 Toe Touches
- 10 PVC Passes

Conditioning

5 Rounds

1:30 DB Burpee Box Step Overs (24″, 35# DBs)
1:30 Rest
1:30 cal SkiErg
1:30 Rest

I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.

Midline

3 Rounds

20 w. Hollow Flutter Kicks (10# plate)
20 w. alt V-ups (10#)
20 w. OH crunches (10#)
20 Russian Twists (10#)
20 Seated Leg Lifts

We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.

Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

Crossover Symmetry Activation
400m Run
10 Strict Press (45#)
10 Push Press (45#)
10 Push Jerk (45#)
10 Split Jerk (45#)

Weightlifting

Split Jerk

4×95#
4×135
2×165
2×185
2×205
2×225
1×245
1×255
1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

500m Row
10 Push Jerks (135#)
Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.