Kettlebell Swing – Nick Momrik's Fitness Logs

It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (45/53#)
- 10 Russian KBS (45/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

10 DB Sit-ups (12/15# DB)
10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

A Clean Gym

On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations
5 Sumo KB Deadlifts (35#)
5 Russian KBS (35#)
4 Incline Squats (15# DBs)

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (35/53#)
- 10 Russian KBS (35/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.

Midline

3 Sets

10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

My back is pretty whiney today so I had to sub in the movements listed second.

Soaked

On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)

Warm-up

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs

We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.

Conditioning

2 Rounds
- 400m Run
- 80 Russian KBS (53/35#)
- 80 DB Hang Snatch (25/15#)
- 80 Step-us (20”)
- 80 DB Sit-ups (25/15#)
400m Run

Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.

Midline

3 Sets

20/20 Pallof Circles
10/10 Hands & Knees Upper Back Rotation
1:00 Plank
10/10 Banded Anti Rotations (purple tubing)

I completely soaked a towel with sweat.

Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.

Plate Jacks

Arms

3 Sets

12 Decline Hammer Curl (25#)
12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

12 Single DB Curl (40#)
12 Tricep Kickbacks (15#)

3 Sets

12 Wide Curl to Hammer Curl (20#)
12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

10 Bent Arm Lateral Raises (15#)
10 Plate Front Raises (25#)

3 Sets

20 See Saw Shoulder Press (20#)
10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

8/8 DB Cross Body Raise (12#)
12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

400m Run
20 Weighted Jumping Jacks (5# plates)
20 Russian KBS (45#)
20 DB March Reaches (12# DBs)
10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.

Trim & Transitions

Worked on a bunch of trim and transitions for the hallway flooring today. Almost done.

Conditioning

4 Rounds – Partner

10/8 Burpee Box Get Over (42”)
12 Single DB OH Lunge (35#)
10 Plank Jump Push-up
20 Russian KBS (53#)
15/11 cal Row

We each did the movement and then got a bit of rest before the next movement. B was messing up her count on the get overs and probably did nine a couple of rounds. Took us 29:23.

Midline

2 Rounds (30/15s)

Side Plank Hip Dip + T Reach (8#)
Side Plank Hip Dip + T Reach (8#)
Leg Lift + Side Crunch
Plank Twisting Knee to Elbow (on MB)
Single Side Bicycle
Single Side Bicycle

These were some new combos and split moves.

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Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)

3 Sets

15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)

4 Sets

10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)

4 Sets

8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

100 KBS (53#) + Dead Hang
80 Goblet Lunges (53#) + Bottom Squat Hold
60 Pull-ups + One Arm KB OH Hold (53#)
40 Goblet Squats (35#) + Goblet Squat Hold (35#)
20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

First Dips in Awhile

Conditioning

Partner 30:00 AMRAP

15/11 cal Row
10/10 Ring Dips
12/12 DB Walking Lunges (30/12#)
15/12 Push-ups
10/10 No Push-up No Jump Burpees
20/20 Russian KBS (53/35#)

B started and did different reps on a couple of movements. We finished 4 rounds and both got through the burpees.

4 Rounds

30s Single Leg Suitcase Hold (53#)
10s Rest
30s DB Side Plank (20#)
10s Rest
30s Plank with Cross Body Knee to Elbow
10s Rest
30s Seated Pike-ups
10s Rest

For those first two movements we alternated sides each round and then the second time through on each side I went up to my hand for the side planks because my arm was too sweaty. I was getting 26 reps in the plank move and 30 seated pike-ups.

Partner Buy-in

Buy-in:

4x 11/15 cal Row

AMRAP

10/10 DB Hang C&J (40#)
20 Renegade Rows (40#)
Rest
10 HSPU
160’ Suitcase Carry (73#)
Rest
20 Russian KBS (53#)
40s Sandbag Hold (100#)
Rest

Partner w/ B. Rows were our buy-in, then doing 2 movements and resting while partner goes. We were planning on something in the half hour range, with the buy-in being like a warm-up. My back gave out in the 3rd round of renegade rows so ended it after those, taking 29:24.

Sabbatical is Over

First day back to work after my three month sabbatical. The kitchen isn’t finished, but is looking pretty good! Warmed up with 10×45 and 10×95 bench.

Chest

MAX Bench Press (120/60#)

Got 41, which beats the first time through the program by 1 rep.

MAX Ring Push-ups

Did 28, which is 2 reps better.

3 Sets

10 Seated DB Shoulder Press (45#)

75 DB Bench Press (40/20#)

Went with all sets of five and tried resting the dumbbells on my chest most of the time instead of sitting up. Finished in 2:36 to beat my 2:48.

Conditioning

15:00 AMRAP

50 alt Plank Knee-to-Elbows
50 Jump Rope
25 Air Squats
50 Mountain Climbers
25 alt Side Crunches
25 Russian Kettlebell Swings (53#)

Got through 4+50.

Bouncing the Bar Again

Warm-up

2:00 Wrist Warm-up
5 Hang Power Cleans (45#)
5 Power Cleans (45#)
5 Power Cleans (65#)

Gymnastics

5 Sets

3 Handstand Kick-ups

Arms

Partner Plate Arms

Plate OH Hold (35#)
10->1 Plate Curl (35#)
10->1 Plate OH Tricep Extension (35#)

We did this a month and a half ago and 45# was horrible. This was a lot more manageable and still a great little workout.

Conditioning

15-10-5 Hang Power Cleans (95#)
30-20-10 H2H KBS (53#)
24-16-8 Squat Jumps

Haven’t done any cleans in quite some time, so bouncing from the hang felt weird and my hands didn’t know what to do with the hook grip. Finished in 4:17.

Accessory

3 Sets

10/10 Kroc Rows
10 Strict Ring Dips