Plank Jump – Nick Momrik's Fitness Logs

Big MU Sets

Warm-up

20 PVC Pass Throughs
Shoulder Mobility
5 Ring Kip Swings
10 Lunges
5 Ring Kip Swings
10 Arm Circles
1 Muscle-up

Conditioning

25:00 EMOM (alt)

7 Muscle-ups
20 Plyo Lunges
15 DB Push-ups
15 cal Row
Rest

Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.

Midline

5 Rounds

50m Suitcase Carry (70#)
40 OH Plate Flutter Kicks (25#)
30 Russian Twists (25# plate)
20 Plank Jumps (feet narrow to wide)

Taters

Much needed rest day yesterday. Out in the garage at 4pm today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
5 Taters (45#)
10 alt Curtsy Lunges (35# KB)

Conditioning

6 Rounds

24 Taters (35#)
10/10 alt Curtsy Lunges (switch arms after 10, 35#)
36 Incline Bar Push-ups

Got this one from Ibex, except I scaled 24 push-ups to these since my shoulder isn’t happy with regular push-ups yet. They didn’t say how heavy, but I made the right kettlebell choice. I never set the KB down, by my hips were already in fire by the end of round one. I split the push-ups 20-16 for five rounds and then finished unbroken at 19:15.

Midline

E2M – 5 Sets

16 alt V-ups
16 Plank Jumps
40 Hollow Flutter Kicks

Took about 50-55 seconds and there was some real burn!

Finished with Crossover Symmetry Recovery.

By the end of the day my back was pretty tight. May retire the taters after our first time with them.

Lactic Burn

Warm-up

6:00 BikeErg (3,052m)

Handstands

Wrist Warm-up
20 Shoulder I-Y Band Drill
3 Rounds
- 30s Handstand 45° Hollow Hold
- 30s Hollow Hold
- Switch & Rest
- 30s Handstand Tuck Balance
- 30s OH Plate Hold (35#, flat palms under plate)
- Switch & Rest

Hardest part of that for me is the long hollow hold.

Conditioning

6 Rounds (each)
- 15/10 cal BikeErg (standing)
- 15 Squat Jumps
6 Rounds (each)
- 15/10 cal SkiErg
- 10 Ring Dips

Partner up and do a round at a time. My legs were on fire from round one. I wasn’t paying attention to when we completed part one. I thought my chest was going to blow up in the first round of the second part though. It took a couple of rounds for the lactic acid to flush out and then I was able to pick up the pace on the ski every round after that. I went 5-5 on every set of ring dips. We finished at 30:19.

Accessory

3 Sets

16 Floor Wipers (55# plate)
12 Barbell Curls (45#)
30 Plank Jumps
12 Superman Rocks
8/8 Half Kneeling Bottoms Up KB Press (25#)

Last Day at the Lake

I’m posting a day late (backdated) again!

My shins started getting tight from the broad jumps and my neck was a little sore from playing Beat Saber with the VR headset I think. Laced up the shoes a little before 9am.

Conditioning

4 mile Run

This felt really good again and took me 35:26, with a 8:50/mile pace. Here’s a WHOOP comparison to March 19th, where I ran 3.81 miles in 35:47, which is a 9:23 pace.

Ran longer and faster, with a much lower heart rate. Not really sure what that high heart rate is about at the start of this run, but WHOOP sometimes does that for me. My Garmin watch doesn’t show anything like that. Here’s some data from Garmin and RunKeeper.

Midline

3 Sets

20 Leg Lifts (5# ankle weights)
20 Push-up + DB Pull Through (50#)
20 Plank Jumps (5# ankle weights)
50/50m Single Arm OH Carry (50#)

After dinner, I put my sister through another ab workout to finish out the week. This was kind of nasty.

First Back Squat Since December

Another early night in bed and another night getting a lot of sleep. Maybe I’m on to something. Out in the garage at 4pm.

Warm-up

Steamboats

Strength

10 Back Squats (45#)
5/5 Landline Rows (45#)
10 Back Squats (95#)
5/5 Landline Rows (65#)
5 Sets
- 10 Back Squats (135#)
- 5/5 Landmine Rows (75#)

I haven’t done a back squat since December 23rd! Body didn’t know what to do, especially for 10 reps.

Update: not entirely true because I did light Bear Complex two weeks ago, which involves a thruster from the back.

Conditioning

3 Rounds

20 Push Jerks (75#, from the rack)
20 Russian KBS (53#)
20 HR Push-ups
20 Plank Jumps

I did the jerks unbroken in the first two rounds and then rested it on my back after 10 reps in the final round. The push-ups got a lot harder than I expected. I think I started out 2×10 and then 4×5 the other rounds. Finished in 8:42.

Also did some floor and banded rehab, which I’ve been slacking on.

Running on Fumes

I was exhausted when I hit the pillow at 10:30 last night, but was wide awake at 3:30am and couldn’t get back to sleep. Decided I wouldn’t nap today, hoping it will lead to a proper night of sleep. It’s a really windy day so not great for exploring the city when sand keeps getting in your eyes. Went to the fitness center at 11am.

5 Sets

8 Lat Pull Downs (60-60-65-70-75 kg)
8/8 Kroc Rows (65# DB)

I used a pull-up grip width for the lat pull downs, hoping to work the same pulling muscles in a different way.

10:00 EMOM (alt)

8 Incline DB Fly (25-25-30-35-45#)
8 DB Bench Press (65#)

Really had no clue what to use for the fly and obviously started too conservative. The bench presses were challenging though.

10:00 EMOM (alt)

16 Weighted Lunges (30# DBs)
20 Plank Jumps

This got me breathing a lot harder than I expected.

10 Sets

12s RKC Plank
20s Rest

If you do these right you really start cramping and almost feel like you’re going to puke.

10:00 Stationary Bike

Got 225 calories and 6.7 km.

Was in there just over an hour. Was feeling pretty exhausted as I went through this work, especially when I got to the lunges and plank jumps.

60 Strict

My back is feeling pretty good, but my legs and ass are getting sore. Out in the garage around 10:30.

Intervals

4 Rounds

4:30 Airdyne
4:30 Rest

I tried to average around 85 PRM, doing 169, 169, 166, and 169 calories and 3.04, 3.02, 3.01, and 3.04 km.

Back in the garage around 4pm.

Conditioning

30:00 EMOM (40s of work)

Strict Pull-ups
Double Unders
HS Hold
Step-ups (20″)
Ski

I did 5×2 pull-ups, about 55 dubs, the full handstand hold, 5-5-3-3 step-ups, and 10 calories on the Ski Erg. Got shitty after about three rounds. Felt good about the consistency though, especially being able to do 60 strict pull-ups.

Midline

4 Rounds

40 Hollow Flutter Kicks
30 Plank Jumps
20 Alternating V-ups

After the first round I did 20-10 plank jumps and 10-10 on the V-ups. Finished in 7:15.

I may rest tomorrow.

One Lunge at a Time

Last night I could feel my triceps getting sore. My back is a lot less tight this morning and my chest is definitely sore from the increased ROM with those dumbbell bench presses. Went to open gym at 10am.

Warm-up

3:00 Echo Bike (30 cals)
2 Sets10/10 Leg Swings
- 10 Toe Touches
8 Pendlay Rows (45#)
10 Bent Over Rear Lateral Raises (5# DBs)
8 Pendlay Rows (75#)
10 Bent Over Rear Lateral Raises (15# DBs)
10 Cossack Squats

Accessory

4 Sets

8 Pendlay Rows (95#)
12 Bent Over Rear Lateral Raises (20# DBs)
10 Goblet Cossack Squats (44#)

Those cossack squats are nasty.

Midline

3 Sets

30s/30s Side Planks
30 Plank Jumps
6 Evil Wheels

Finished in 8:10.

Conditioning

400m Walking Lunge

Went over to the track at the school across the street. Today I alternated between 20 step-through lunges and 20 bringing my feet together for a slight pause. It really helped me focus on something and keep up a solid overall pace. I finished in 10:39, which is a huge PR by 1:16!

Year of the Engine – Endurance

44:00 Run

I wanted to give my back more time to recover from 20.2 so I delayed rowing intervals a couple more days. Plus it was great weather for a run around 4pm. I had a little goal of 4.5 miles and ended up going 4.57.

Cool that I’m never going over a 10:00/mile pace now, even as the runs are getting longer.

A Little Long

Worked out a little before noon.

“Brenton”

5 Rounds

100′ Bear Crawl
100′ Broad Jumps

**Do 3 burpees after every 5 broad jumps.

I hadn’t done this workout since 2015 summer vacation, with a time of 8:17. Found a spot where I could do the full 100 feet in one shot, which always helps. It ended up being closer to 110 though after remeasuring! Got 10:25 with my last round being my fastest at 1:43.

5 Sets

10/10 Lateral Step-ups (33″)
20 Plank Jumps
20 Squat Jumps

Kind of nasty with the high step. Took me 14:11.

Get Over It

Went to open gym at 10am. Body is feeling good (knock on wood).

Conditioning

5 Rounds

1:00 Burpee Box Get Overs (48/40″)
1:00 Plank
1:00 Wall Balls (20/14#, 10/9′)
1:00 Rest

I’ve seen the Mayhem teams do these box get overs in several of their videos and they looked like fun. Took a couple of rounds to get the rhythm of the movement. They were really fun though. I held the plank for the entire minute and never dropped the ball. Went 8-8-9-9-10 on the get overs and 26-27-27-28-28 with wall balls.

Screen Shot 2019-06-30 at 11.46.45 AM

I wish I could tell you that I planned for my total reps to increase by one every round, but I’d be lying. The numbers part of me loves how it turned out though.

Midline / Accessory

4 Sets

10/10 Side V-ups
30 Plank Jumps
30s Double KB Overhead Hold (44# KBs)
10/10 Half Kneeling Bottoms Up KB Presses (26#)

I could feel some hip fatigue when getting in to the plank jumps.

After doing some yard work I decided not to do a Year of the Engine workout.