Lateral Step-up – Page 3 – Nick Momrik's Fitness Logs

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
6/6 Lateral Step-ups (20″)
12 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 40#)
10/10 Single Leg Supported RDL (30#)
10 alt Cossack Squats

Legs

4 Sets

12 alt Back Rack Reverse Lunges (155-165-175-185#)
6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

10/10 Single Leg Supported RDL (70# KB)
20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

18/12 cal BikeErg (standing)
30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Lateral Step-ups (20″, 35#)
8 alt Back Rack Reverse Lunges (115#)
4/4 Lateral Step-ups (20″, 50#)
4 Dead Stop Front Squats (75#)

Legs

4 Sets

16 alt Back Rack Reverse Lunges (135-145-155-160#)
8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

4 Dead Stop Front Squats (145-155-165-175#)
16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

3 Strict Pull-ups
6 Burpees
9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Only Legs

My legs feel a little tired from yesterday. Out in the garage at 4pm.

Warm-up

5:00 BikeErg (2,526m)
80′ Lateral Monster Walks
80′ Monster Walks
10 alt Back Rack Reverse Lunges (45#)
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (95#)
5/5 Lateral Step-ups (20″, 25# DB)

Legs

4 Sets

20 alt Back Rack Reverse Lunges (115-125-130-135#)
10/10 Lateral Step-ups (20″, 45-50-60-60# DB)

Supersetting single leg work really kicks our ass!

4 Sets

6 Dead Stop Front Squats (95-125-145-165#)
12 Banded Hamstring Curls (blue)

That was enough for the day, with tomorrow being the fourth in a row before resting on Thursday.

Late Workout

After I finished work for the year I took a quick trip down to IKEA. Still managed to make it out to the garage at about 7:30 pm for a workout.

Warm-up

5:00 BikeErg (2,526m)
80′ Lateral Monster Walks
80′ Monster Walks
6/6 Landmine Curtsy Lunges (45#)
6/6 Lateral Step-ups (20″)
4/4 Landmine Curtsy Lunges (90#)
4/4 Lateral Step-ups (20″, 30# DB)
4/4 Landmine Curtsy Lunges (135#)
4/4 Lateral Step-ups (20″, 45# DB)
6 Romanian Deadlift (135#)
12 alt Kossack Squats

Legs

4 Sets

6/6 LM Curtsy Lunges (155-165-175-185#)
6/6 Lateral Step-ups (20″, 60# DB)

I felt strong tonight.

4 Sets

12 alt Goblet Kossack Squats (53# KB)
6 RDL (185-205-215-225#)

Conditioning

CrossFit Open Workout 12.1 – 7:00 AMRAP

Target Burpees (6″ above reach)

The only time I did this workout was in 2012 for my first open and I got 92 reps. I had high hopes for today.

This was not fun at all. After 1:00 I had 16 and after 2:00 I think I had 31. I was already struggling! Somewhere around 3 or 3:30 I switched to step downs and ups, attempting to control my heart rate. Maybe it worked, but it sure did slow down my reps too. I went back to jumps for the final minute. Managed to get 97 reps, which is only a level 65 score on BTWB. Not good, but at least I set a PR.

Single Leg Supers

Rest day yesterday. I did some sanding for about 90 minutes, which really boosts my WHOOP strain score. Got nine hours of sleep last night, but I’m only at 55% recovery.

Warm-ups

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walks
80′ Monster Walks
3:00 Wrists
4/4 Landmine Curtsy Lunges (45# bar)
4/4 Lateral Step-ups (20″)
4/4 Landmine Curtsy Lunges (45# + 35)
4/4 Landmine Curtsy Lunges (45# + 80)
4 Romanian Deadlifts (45#)
8 alt Kossack Squats
4 Romanian Deadlifts (135#)
8 alt Goblet Kossack Squats (30#)

Handstands

8 Sets

3 Kick-ups (between leg sets)

I need to break my habit of reaching for the wall with my lead leg.

Legs

4 Sets

8/8 LM Curtsy Lunges (club grip, 45# + 100-110-110-110)
8/8 Lateral Step-ups (20″, 50# DB)

4 Sets

16 alt Goblet Kossack Squats (45#)
8 RDL (175-175-185-185)

Supersets with single leg movements are killer because of so many reps. Takes a long time to get through.

Conditioning

8:00 AMRAP

200m TrueForm Run
10 Deadlifts (135#)

I went 5-5 on every round of deadlifts with a quick break so I wouldn’t be straining and get myself out of position with 10 consecutive. Was able to keep a pretty consistent pace on the running and got through 5 + 70m.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

3:00 BikeErg (1,536m)
80′ Lateral Monster Walks
80′ Monster Walks
Bottom Squat Hold
3:00 Wrist Warm-up
5/5 Landmine Curtsy Lunges (45#)
5/5 Lateral Step-ups (20″)
5/5 Landmine Curtsy Lunges (45 + 45#)
10 Kossack Squats
5 RDL (85#)
8 Shoulder Press (45#)

Handstands

7 Sets

3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

20 alt Goblet Kossack Squats (35# KB)
10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

8 Shoulder Press (95-115-130-130#)
10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

10 Burpees
5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

Bounce vs. Muscle It

I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.

Warm-up

5:00 BikeErg (2,450m)
80′ Lateral Monster Walk
80′ Monster Walk

Handstand Balance Breakthrough

Wrist Warm-up
2 Sets
- 20 Banded Arm Circles
3 Sets
- 2 Handstand Split to Stacked
2 Sets
- 30s Wall-facing HS Hold

The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.

Legs

4 Sets

20 DB Walking Lunges (diagonal, 50# DBs)
10/10 Single Leg RDL (foot on wall, 70# KB)

3 Sets

12 Barbell Hip Thrusts (85#)
12/12 Lateral Step-ups (50# DB, 24″)

I bet it’s been at least three years since I’ve done barbell hip thrusts.

12 DB Front Squats (40# DBs)
12/12 Single Leg Calf Raises
12 DB Front Squats
12/12 Single Leg Calf Raises
12/12 Single Leg Calf Raises

I skipped the third set of squats because my back was feeling weird.

Conditioning

2 Rounds

10 Pull-ups
10 Box Jump Overs (24/20″)
15 Hang Power Snatch (75/50#)
10 Box Jump Overs (24/20″)
10 Pull-ups
3:00 Rest

Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

2:00 SkiErg (460m)
160′ Monster Walk
160′ Lateral Monster Walk

Strength

4 Sets

8/8 Single Leg Lateral Step-ups (24″, 45#)
16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

3:00 AMRAP
- 10 DB Box Step Overs (24/20″, 35/20# DBs)
- 15 Pull-ups
2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

12 Decline Sit-up (30# DB)
12 Parallette Shoot Throughs (5# ankle weights)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

12 Parallette Shoot Throughs (5# ankle weights)
12 Decline Sit-up (30# DB)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

Leg Burn

I was off work yesterday but instead of golfing I used a steamer and removed wallpaper in a room I’m turning in to my office. Workout out at 3:30 today.

Warm-up

5:00 SkiErg (1,087m)
160′ Lateral Monster Walks
160′ Monster Walks
3 Power Snatches (45#)
6 Front Squats (45#)
9 Deadlifts (45#)
3 Power Snatches (95#)
6 Front Squats (95#)
3 Power Snatches (115#)

Conditioning

3 Rounds
- 3 Power Snatches (145#)
- 6 Burpee Box Jumps (30″)
4 Rounds
- 6 Front Squats (145#)
- 12 T2B
5 Rounds
- 9 Deadlifts (145#)
- 27 DU

This is the first workout I can find where B and I started training together for Super Sundays. Yesterday’s rest day would have marked six years since. We had wanted to redo it before CrossFit Whip left the location where we started the Sundays back at CrossFit Intuition, but my back had been bothering me then. So we did it near the anniversary. Back in 2014 this took me 15:37. Today I did it in 12:58 without really doing much barbell work in metcons and this was a lot of fucking barbell. I did all singles with the snatches and two sets of 6 for the toes to bars. I think I missed one double under.

Strength

5 Sets

10/10 Single Leg RDL w/ foot on wall (70# KB)
10/10 Landmine Curtsy Lunges (pulses, 3@105, 1@115, 1@125#)

Those are both really solid movements for hitting the affected muscles.

3 Sets

10/10/10 Weighted Calf Raises (3 position out-neutral-in, 35# DBs)
10/10 Single Leg Lateral Step-ups (24”, 45# DB on shoulder)

These were effective as well!

The Family is Complete

My hands are tight, I can feel my lats some, and my legs are a bit sore. Overall pretty good the day after Murph though! Out in the garage at 3:30 to put together my new toy!

bikeerg

Nothing like 90° and high humidity for a workout!

Warm-up

Monster Walks
Pause Front Squats (3s)
- 5×45#
- 3×95#

Strength

5 Sets

3 Front Squats (3s pause)
8/8 Lateral Step-ups (30/24″)
2:00 Rest

I didn’t go crazy on the weight after the 300 air squats yesterday. Went 3 sets with 135 pounds, 145, and 165. Felt solid.

Conditioning

5:00 AMRAP

Buy-in: 40/32 cal BikeErg
MAX alt Single Arm Devil’s Press (50/35#)

**5:00 Rest & Repeat

Wasn’t sure how the calories turn over on the bike compared to the rower and skier. Seems pretty similar to the rower though. I was holding around 1,500 cal/hr. First time I got 27 devil’s presses and then 30 the next time. Doing the single arm variation was a good intro back to the movement for me with my back and felt good

I watched a couple of quick videos earlier that said you want to hold 80-95 RPM and then change your effort based on the damper, which was good for me at about 5. I also watched how to setup the seat and handles and ended up on the 23 setting for both. May have to mess around with higher handles to see how it feels.

Midline

5 Sets

10 Weighted V-ups (25# plate)
20 Side Plank Jumps
30 Hollow Scissor Kicks

After round one I knew this was going to suck. Held on for unbroken though, finishing in 7:29.