Crunch – Page 2 – Nick Momrik's Fitness Logs

50 Second Abs

Conditioning

4 Sets

2:00 Row (513-520-521-525m)
2:00 TrueForm Walk recovery (0.15 – 0.18 – 0.2 – 0.21 km)

Back

3 Sets

10/10 Single Arm Side Seated Crossbody Pulldown (38#)
12 Close Grip Pulldown (93#)

3 Sets

12 Wide Grip Seated Row (93#)
10 Underhand Grip Seated Row (93#)

3 Sets

10 Chest Support DB Wide Row (25#)
10 Chest Support DB Low Row (25#)

Midline

2 Rounds

50s Single Leg Lifts
10s Rest
50s Crunches
10s Rest
50s Reverse crunches
10s Rest
50s Bicycles
10s Rest
50s Oblique Heel Touches
10s Rest

I hate Tabata, so you can guess how much I disliked 50 seconds at a time!

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Pounding Eights

We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches

Conditioning

8:00 AMRAP
- 10 Push-ups
- 15 Air Squats
- 20 Crunches
3:00 Rest
8:00 AMRAP
- 6 DB Hang Squat Cleans (25#)
- 12 Reverse Lunges
- 24 Mountain Climbers
3:00 Rest
8:00 AMRAP
- 10 Box Jump (24”)
- 8 DB Push Press (40#)
- 6 Pull-up

I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.

Flag & Flutter

Warm-up

2:00 BikeErg (1,013m)
2:00 Row (506m)
20 PVC Passes
10 Hang Power Cleans (45#)
5 Hang Power Cleans (75#)
30s Dead Hang
30 Hops

Conditioning

7 Rounds

5 Pull-ups
5 Hang Power Cleans (95#)
5 HSPU
40 Jump Rope
200/160m TrueForm Run

Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.

Midline

4 Rounds

3 Dragon Flags
30/30s Side Plank
50 Hollow Flutter Kicks
12 OH DB Crunches (50#)

Finished in 10:40.

I ended up not working out Tuesday because I was exhausted and maybe feeling a bit of breathing in too much from using a paint sprayer to apply primer to our cabinet doors. I dumbly didn’t wear my respirator for the first half of the day.

Several months ago I decided I wouldn’t renew my WHOOP subscription and that ended. Wearing it 24/7 leaves marks on my wrists that take forever to heal and when I really thought about it, what information was I getting from the device to improve my life? It frequently read my heart rate way too high for long periods of time, especially when working with my hands, sanding or painting. I’m glad to be done with it.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches

Leg / Conditioning

3 Rounds

200/250m TrueForm Run
15 Sumo KB Deadlifts (70#)
10/10 Lateral Step-ups (24″)

3 Rounds

400/500m BikeErg
12 DB Reverse Lunges (25#)
12 DB Squats (25#)

Midline

4 Rounds

20s Crunch (11)
10s Rest
20s Side Plank
10s Rest
20s Oblique Heel Touch (26)
10s Rest
20s Side Plank
10s Rest

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

50 Jump Rope
30 DB Floor Presses (25# DBs)
25 Hang DB Cleans (25# DBs)
20 Lunges
10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

20 Barbell Curls (35#)
30 alt DB Curls (15#)
40 Banded PVC Curls (red)
90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

15 Leg Lifts
15 DB OH Crunches (50#)
15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.

Handstand Push-ups & Burpees Combo

Warm-up

2:00 Wrist Mobility
2x45s Wall-facing Handstand Holds
Pendlay Rows
- 10×45
- 10×65

Back

3 Sets

8 Pendlay Rows (95#)
12 Straight Arm Lat Pulldowns (60#)

3 Sets

8/8 Kroc Rows (53#)
8 Lat Pulldowns (115#, double handle)

Conditioning

3 Rounds

1:00 HSPU
1:00 Burpees
1:00 Rest

I went 17-16, 12-15, 12-17. Never did more than five handstand push-ups in a row. These two movements are such a nasty combo.

Midline

4 Sets

20s OH Crunches (legs up, 50#)
10s Rest
20s Bicycles (slow)
10s Rest
20s Plank DB Pull Through (60#)
10s Rest
20s Hollow Hold
10s Rest

I got 14 crunches, 18 bicycles, and 12 pull throughs each round. It was a fight, but I held the hollow hold the entire 20 seconds each time.

After a Week Off

Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.

Strength

Bench Press

10×45
10×95
5×135
5×165
5×185
5×200
5×215
5×225

Partner Arms

Plate OH Hold (45/25#)
10->1 Plate Curl (45/25#)
10->1 Plate OH Tricep Extension (45/25#)

This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!

Conditioning

4 Rounds

200m Run
15 Burpees
20 Russian KBS (45#)
20 Reverse Lunges

Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.

Midline

4 Rounds

20 alt Side Crunches
14 Leg Lifts
20 Bicycles (slow)
14 Overhead Crunches (50# DB)

Finished in 7:19.

Felt good to move today.

Sunday at 3

Much later for us on a Sunday, around 3pm, but we had a busy morning.

Warm-up

Tabata

Burpees

Definitely not my idea! I went 2×6 and 6×5.

Conditioning

4 Rounds

12/8 cal Row
12 Incline DB Back Fly (20#)
12/8 cal SkiErg
12 Double Handle Pull to Chest (60#)
15/10 cal BikeErg
50m Farmer Carry (60#)

Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.

Midline

3 Rounds

26 Swimmer Crunches
26 Crunches
26 Leg Lifts
26 Single Leg Lifts
26 Plank Hip Dips

Ouch! Took me 8:21.

Calf Strikes Again

Warm-up

20 PVC Passes
3 Sets
- 40′ Tip toe Walk
- 10 Calf Raises

Back

4 Sets

12/8 cal Row
12 DB Seal Rows (30#)

4 Sets

12/8 cal SkiErg
12 Lat Pulldowns (93#)

Conditioning

10 Rounds (each)

30 Double Unders
5 Burpees

Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.

Midline

3 Rounds

20 Leg Lifts
20 OH DB Crunches (60#)
14 Plank DB Pull Throughs (60#)

Good one from IBEX. Took me 7:16.

Arms Week 2

Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.

Warm-up

20 PVC Passes
10 Trunk Rotations
8 Barbell Curls (45#)
8 Close Grip Bench Press (45#)
8 Close Grip Bench Press (95#)

Arms

4 Sets

8 Barbell Curl (57.5#)

4 Sets

8 Close Grip Bench Press (120-140-160-180#)

3 Sets

20 alt Cross-body Hammer Curl (25#)

3 Sets

10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)

3 Sets

12 Incline DB Curl (25#)
20 Tricep Pulldown (rope, 51.5#)

3 Sets

20 Cable Curl (40.5#)
12 Diamond Push-up

Increased weight just a little bit on a lot of the movements. Those supersets are so rough!

Midline

4 Sets

10 Partner Leg Lift + Throws

We did these correctly this week by holding each other’s ankles while laying on the floor.

2 Sets

20 alt V-ups
10/10 Side Plank Bounces (10#)
30 Mountain Climbers
20 DB OH Crunches (2×30#)

Took me 3:55.