Dumbbell Push Press – Page 2 – Nick Momrik's Fitness Logs

Late Friday

We ran out for a few quick things so didn’t get in the garage until after 5pm.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
5 DB Floor Presses (45#)

Conditioning

40:00 AMRAP – Partner

~600m BikeErg
10 DB Walking Lunges (35#)
10 DB Push Presses (35#)
50 Jump Rope
~600m BikeErg
10 DB Floor Presses (45#)
20 Air Squats
10/6 Pull-ups

One person was on the bike while the other was going through three movements. We got through exactly 7 rounds and a total of 15,911 meters.

Kipping Curls

Yesterday I walked 18 holes. My game has been so good lately!

Warm-up

20 PVC Passes
20 Trunk Rotations
3 Sets
- 40’ Tip Toe Walk
- 10 Calf Raises
20s HS Hold
2 HSPU
5 DB Hang Cleans (35#)
5 DB Push Presses (35#)
2 HSPU

Conditioning

10:00 AMRAP

5 HSPU
10 Pull-ups
15 Air Squats

I really was not excited for these workouts and sort of just wanted an easy sweat. I got going though. Finished 7+7. In the first round I dropped from the bar thinking I only had to do five pull-ups and then I went unbroken the rest of the way. Squats were slow and used as recovery to keep the other movements going.

5:00 Rest

10:00 AMRAP

10 DB Hang Cleans (30#)
10 DB Push Press (30#)
40 Double Unders

Light dumbbells today to move. Had to go fix the music in round two or three. Got through 7+2.

5:00 Rest

1 Mile Run

Would have liked sub eight but came in at 8:22. It was hard after those other two metcons.

Gross 50s

My triceps, biceps, and front shoulders all were getting sore in the morning already.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Front Squats (45#)
6 Front Squats (95#)
6 DB Deadlifts (35#)
4 DB Hang Cleans (35#)
4 DB S2OH (35#)

Legs

4 Sets

12-10-8-6 Front Squats (125-135-145-155#)
20 Pulsing Goblet Squats (53# KB)

I didn’t wear a belt. Glad this was the 4th week and we can move on to something else.

4 Sets

12 Barbell Glute Bridge + 2 Banded Hip Abduction (105#)
20 Banded Frog Reverse Hypers

Conditioning

DB DT – 5 Rounds

12 Deadlifts (50#)
9 Hang Cleans (50#)
6 S2OH (50#)

I went unbroken each round, with mostly push presses. My grip was smoked and I probably should have set the dumbbells down after 11 deadlifts for a very short break because the cleans really sucked. Finished in 6:28.

Midline

50 Leg Lifts
50 DB OH Crunches (50# DB)
50 Oblique Heel Touches
50 V-ups
50 Hollow Rocks
50 Plank Hip Dips

Oh my! I went 25-15-10 on the leg lifts. Could barely do hollow rocks and had to limit myself to all 5s. Then I finished with 2×25 hip dips. Took me 9:13.

No Bueno Taco Bell

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches
10 Front Squats (45#)

Legs

4 Sets

12-10-8-6 Front Squats (105-115-125-135#)
20 Pulsing Goblet Squats (45#)

Went up 10# of each set of front squats. Felt much easier than last week. I did wear the belt again.

4 Sets

10 Barbell Glute Bridge (95#) + 2 Banded Hip Abduction
15 Banded Frog Reverse Hypers

Went 20# heavier than last week and it was no problem.

Conditioning

30:00 AMRAP

10 Pull-ups
15 cal Row
10 DB Push Press (50#)
15 cal BikeErg
10 Renegade Rows (50#)
15 cal SkiErg

I should not have gotten that Taco Bell for lunch! I was able to go unbroken for the movements, but I felt gassed on the machines. Only needed five more calories to finish the 6th round. This workout got me.

On the Fourth

Yesterday evening we rode 9 holes of golf. Did some cleanup on the posts this morning and then were getting set for the workout at about 10:30.

Warm-up

20 PVC Passes
10 Push Press (35#)
Bottom Squat Hold

Conditioning

Partner

60 Strict HSPU (3×5, 5×3)
256′ Sled Drag (25 + 90/55#, forward)
100 Russian KB Swings (70/53, 20-20-10)
256′ Sled Drag (25 + 90/55#, forward)
60 DB Push Press (50/25#, all 5s)

Didn’t even run a clock today. Was a good one.

Midline

3 Rounds

20 Weighted alt V-ups (20# DB)
30/30s Side Planks
4 Dragon Flags
20 Hollow Rocks

Damn this was burning at the end of round one. Took me 10:18.

More Double Dumbbells

Was thinking about doing some rowing intervals, but I wasn’t feeling well in the afternoon, so it became a complete rest day. I had today off work to prep a bunch of stuff for work on the living room and sunroom all weekend. Out in the garage just before 4pm.

Warm-up

3:00 SkiErg (669m)
80′ Lateral Monster Walks
80′ Monster Walks
6 Double DB Hang Power Cleans (35#)
6 Double DB Push Press (35#)
12 Pendlay Row (45#)

Conditioning

6 Rounds

12 Double DB Hang Power Cleans (50/35s)
12 Double DB Push Press (50/35s)
24 Sit-ups

My plan was to split the push presses up to 6-6 or 7-5 from the start but they felt good so I went for it. Finally had to break for the last 5 of them. Finished in 11:10. Really happy with how this went. I thought the push presses were going to be really bad after the way there were in that Qualifier workout I had tried.

Back

3 Sets

12 Lat Pulldowns (115#)
12 Pendlay Rows (95#)

This was a really tough superset after the workout.

3 Sets

12 Straight Arm Lat Pulldowns (60#)
12 Incline Back Fly (25# DBs)

Midline

4 Rounds

20s Weighted Toe Reach (35# DB)
10s Rest
20s Bicycle Crunch
10s Rest
20s Plank DB Pull Throughs (50#)
10s Rest
20s Hollow Rocks
10s Rest

I did 15 toe reaches, 36 bicycles, 12 pull throughs, and 20 hollow rocks every round. This was rough after 144 sit-ups!

March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

12 EZ Bar Curls (56#)
12 Tricep Pushdown (71#)

3 Sets

12 In and Out Curls (25#)
12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

20 alt V-ups
30 alt Side Crunches
20 Weighted Hollow Flutter Kicks (25# plate)
10 Supermans

Conditioning

20:00 EMOM (alt)

15 Burpees
30 Plyo Lunges
15 DB Push Press (30# DBs)
30 Air Squats

Not used to that sun! This was a lot of volume for the legs.

Shoulder Still Not Ready

My shoulder area and back were tight this morning from the snatches, but nothing horrible. I can feel my hammies from the leg work. Out in the garage at 4pm.

Warm-up

2 Rounds

10 cal SkiErg
30s Dead Hang
10 Lunges
10 DB Push Press (20# DBs)

Conditioning

16:00 AMRAP

10 Strict Pull-ups
20 DB Goblet Lunges (50#)
20 cal Row
10 Hand Release Push-ups

I did three rounds of 5×2 and two rounds of 2×2 plus 6×1 for the pull-ups. Averaged just over 1,200 cal/hr on the rower. Finished with 4+21.

I wanted to do 10 handstand push-ups for the last movement, but I kicked up and did one before the workout and my shoulder still isn’t ready. To be honest I probable shouldn’t hake picked the push-ups because those didn’t feel awesome either.

Midline

4 Rounds

10 OH Crunches (50# DBs, 2s pause)
30s Sandbag Hold (100#)
7/7 Hip Abducted Evil Wheels
30/30s Side Planks

Took about 17 minutes to do without breaks.

Rowing Kalsu PR

My lower body is a little sore in several places. My shoulder didn’t seem to bother me as much during the night. Slept in until after 7:30! I guess I’m by myself until after Christmas.

Warm-up

5:00 BikeErg (2,516m)
30 PVC Passes
5 DB Push Press (35#)

Conditioning

Rowing Kalsu

100 cal Row
EMOM – 5 Burpees over the Rower
*start with Burpees at 0:00

I’ve been wanting to do this one for months. Almost three years ago it took me 8:40. A long time before that, spending the entire first minute on the rower (incorrect way to do it), it took me 7:52. Today it took me 7:41!! 💥

I got 15 calories in each of the first two rounds and slowed to about 1,200 cal/hr after that. I had 9 or 10 cals left for the final push. I was getting done with the burpees by :20 every round.

4 Rounds

2:00
- 20 cal BikeErg (standing)
- MAX DB Push Press (40#)
2:00 Rest

I went 10-18, 15-12, 14-15, and 15-15 for totals of 28-27-29-30. Would not have expected to be able to increase.

10:00 TrueForm Walk

Just something extra to cool down. Went 1.23 km.

Hold It

I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.

Warm-up

5:00 BikeErg (2,550m)
2 sets of 15 Steamboats in each position

Strength

4 Sets

8/8 Single Arm Bench Press w/ OH Hold (50#)
MAX Dumbbell Bench Press (50#)

The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.

3 Sets

12/12 Static Bicep Curls (25#)
12 Standing DB French Press (50#)

3 Sets

12 Hammer Curls (25# DBs)
12/12 Tricep Kickbacks (25# DB)

Those were some good supersets.

Conditioning

4 Rounds w/ Partner

10 Burpees / Plank
15 Pull-ups / Band Pull Down Hold
15 DB Push Press (35#) / HS Hold
30 Air Squats / Bottom Squat Hold

**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.

I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.