Plank – Page 9 – Nick Momrik's Fitness Logs

Plank It

Don’t think I’m feeling anything from the mileage yesterday. Went to the 5:30 class.

Warm-up

5 Rounds NFT

1 Wall Walk
2 One-Leg Burpees
3 Ring Rows
4 V-ups (hollow)
5 PVC Around the Worlds

Strength – Shoulder Press

5×45#
5×65
5×95
5×105
5×125
8×140

Class is on a new 5/3/1 cycle so it was 5+ at about 77% today. Doesn’t come close to what I should be able to do when estimating my 1 rep max. I didn’t feel like I was really warmed up for that.

Conditioning

200m Run
50 Wall Balls (20#, 10′)
75 Burpees
50 Wall Balls
200m Run

I went 20-15-15 on the wall balls, then slow but non-stop burpees, and 15-15-20 wall balls. My legs would not move when I headed out on the final run. Finished at exactly 13:00. During the wall balls, I counted to 8 and then picked the ball back up. When I finished the burpees my plan was to go 15-15-10-10, but I took a couple of extra breaths after me break following the 30 reps and knocked out the final 20 unbroken..

Midline

Max Plank Hold (hands with straight arms)

Class was doing a full Tabata so my plan was to just hold for 4 minutes. When I passed the half way point without feeling terrible I decided to change it to a max hold and asked Michelle to keep track of my time. Made it to 5:32 for a 29 second PR! My whole body hurt after.

Double After Double

I made up the 45 minute ROMWOD this morning after coffee time. Getting a bunch of shit done around the house before my first day back to work on Monday. Headed in for the 4:30 class.

Warm-up

2×15 second Lizard (that’s what ROMWOD calls them) on each leg
2x
- 20s Air Squats
- 10s Rest
- 20s Bottom Squat Hold
- 10s Rest
20s Back Squats (45#)
10s Rest
20s Bottom Squat Hold (45#)
10s Rest
20s Back Squats (45#)
10s Rest
20s Jumping Back Squats (45#)
10s Rest

Strength – Front Squats

Warm up to about 70% and then hit doubles with small increases for 20 minutes.

4×135#
4×205#
2×235#
2×245#
2×255#
2×265#
2×275#
2×285#
2×295#
2×305#

I put on the belt with 235 or 245. Last set was a grind on the 2nd rep.

Conditioning

10:00 AMRAP

5 Ring Dips
7 Toes to Bars
21 Russian Kettlebell Swings (53#)

Everything unbroken. Finished 5 rounds plus ring dips, T2B, and 10 of the KBS. Grip!

Midline

4:00 Plank

Class did a tabata, so Michelle and I held the entire time, plus the final 10 seconds of rest to get the full 4 minutes. I did mine on my hands. My low back started to heat up around the halfway point so I had to keep making slight adjustments to my hip and low back angles. Not ideal, but wasn’t quitting with Michelle breezing through it next to me.

Another 20 minute ROMWOD late.

The Pacer

Warm one yesterday walking 18 holes. Actually felt some fatigue in my legs this morning. Got to the gym early, so jumped in on some bench press with Alex.

Bench Press

10×45#
10×95
10×135
10×165
10×185

Felt heavy at 135, but seemed better after that.

Warm-up

2 Rounds

Jumping jacks
Mountain climbers
Plank
Air squats
Bottom Squat Hold

I think we were switching every 15-20 seconds.

Conditioning

24:00 AMRAP – Team of 3

Person A: 200m Run (pace setter)
Person B: 10 Burpees
Person C: 10 Wall Balls (30#, 10′)

Ideally B & C get some rest while waiting for the runner to get back. Teamed up with Bryan and Weston. I started with wall balls, got through 8 rounds plus my wall balls and nearly finished the run with about 20 meters left. My pace on the runs felt really good today, even with the heat and humidity.

Midline Mash-up

2 Rounds

30s Plank
20s Plank Push-ups
10s Plank
30s Side plank
30s Side plank

It was a Tabata but I skipped the rest since we were rotating movements.

Grilled out and played some Spike Ball.

This fucking heat is exhausting. One of my first projects when I got home from a work trip is to replace a couple of in-wall air conditioning units; one doesn’t work anymore and the controls are broke on the other one. They must be at least 15 years old. After feeling lazy all day I got off my ass and headed to the track.

Aerobic Capacity – VO2 Max

13 Rounds

200m Run (slow)
200m Run (mile PR pace – goal of 46s)

I decided to start with a slow 200m to warm-up a bit instead of running a final slow one at the end. The slow pace doesn’t really matter for this workout and continued to get slower and slower. Didn’t get that first pace right (maybe due to the faster “slow” 200 to start), but fell in after that and pushed on the way home.

1:23.0 – 0:50.6
1:30.7 – 0:46.8
1:35.1 – 0:46.1
1:38.0 – 0:44.5
1:39.4 – 0:44.0
1:42.1 – 0:43.8
1:42.1 – 0:43.6
1:45.4 – 0:43.7
1:46.8 – 0:44.5
1:46.7 – 0:42.8
1:48.6 – 0:41.8
1:52.7 – 0:40.0
1:54.0 – 0:38.1

Minute by Minute

My shins are pretty sore from those explosive broad jumps on Sunday. Walking 7 miles on the golf course was a little rough yesterday. Woke up and decided not to go at 9am due to work meetings. Worked out great because I really got in a programming zone today. Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
OHS Shoulder Stretching in Rack
3 Sets
- 20s Dead Hang
- 8 Zombie Kicks
Shoulder Press
- 5×45#
- 5×75#
- 5×95#

Strength

E3M – 5 Sets

5 Shoulder Press (50-60-70-75-80%)

I used 95-110-125-135-145#. After 110 and 125 I thought it was going to be a struggle at the end, but turned out fine once I got going. Not used to having weight on the bar, that’s for sure.

Conditioning

8 Cycles

1:00 AMRAP
- 5 Burpees
- 5 Air Squats
1:00 Rest

The work/rest was on the money for being able to keep pace. Each cycle slowed through the 1:00 of work, but was overall work was consistent from cycle to cycle. After the first few, my goal was to stay at 30+ every time. Was able to by getting 33-32-31-32-31-32-31-31 reps.

Gymnastics

5 Rounds

2 Wall Walks
30s Plank

Piece of cake. Did the planks on my hands with a forward lean. Was feeling that combo in my wrists a little by the end.

Morn & Eve

Legs seem to be a little tired this morning. At around 9am I went out in the garage to get in some strength work I missed yesterday.

Warm-up

2 Sets

5s of StrongFit Tricep & Bicep Openers (8#)
10 Back Squats (45-135)
30s Bar Hang (supinated)
30s Front Leaning Rest (rings)

It’s much harder to hang with that reverse grip. I had my feet touching the ground some because I was inside my power rack which is shorter. FLR (think plank) on the rings is a different feel. Tried to rotate my wrists out to put the shoulder in more external rotation.

Strength

E3M – 6 Sets

10 Back Squats (185#)
10/10 Kroc Rows (50# DB)

These squats are getting rough. A few more weeks before we start putting some real weight back on the bar. I don’t know why I thought I needed to go an extra 2 reps per side with the Kroc rows since the dumbbell was only 3# lighter than the kettlebell I’ve been using at the gym.

6 Sets

20s Push-ups
30s Rest

Didn’t want to game it, but did a little bit, leaving 2-3 seconds in the first 3 rounds. I got 20-20-17-17-14-13 for a 101 total.

Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 PVC Pass-thrus
- 20 Push-ups
- 10 Band Pull-aparts (green)
- 20 Mountain Climbers

I was feeling the fatigue in the push-ups after this morning.

Weightlifting

2 3-position Snatch DL + 1 Snatch + 1 Hang Snatch

45#
75#
95#
115#

Snatch + Hang Snatch

125#
135#
145#
155#
165#
175#

Not sure if I’ve done 175 from the hang before. Definitely tough as the 2nd rep in the complex. Called a win there and stripped the bar.

Gymnastics

Max Pull-ups
2:00 Rest
3 Sets
- 40-50% of Max
- 2:00 Rest

Had to go with a regular kip due to my shoulder still and holy shit they are so much slower than butterfly. Wore gymnastics grips and for some reason the bar was really rubbing on the inside of my first finger down that whole side to the crease of the thumb. More on the right hand than on the left. Don’t remember feeling that before, but wonder if had anything to do with wearing the grips. Made it to 26 reps for a 5 rep PR actually. Shows I never really test these that my PR of 21 was during Fran. I did 23 unbroken butterfly chest-to-bar pull-ups a few months ago so I know 26 isn’t up to par for me. Did 3 drop sets of 13 unbroken. I can tell I haven’t been doing pull-ups because this was much harder than it should have been at those numbers.

Conditioning

4:00 AMRAP

Burpee Box Jump Overs (24″)

Started out at a pretty good pace getting about 14 in the first minute. Slowed a bit in minutes 2-3 and then turned up the pace in the final minute for 47 total reps. When I got into the last 30 seconds I really started to quicken the box over and drop into the next burpee. Didn’t want to do that too early and burn out.

Finished with Crossover Symmetry Iron Scap and will ROMWOD.

Aerobic Sunday

Body feels good today. Little sore here and there. The ROMWODs are definitely hitting and opening up areas that have been tight for ages. I did a short little 10 minute shoulder video this morning before getting ready for the gym.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
3 Sets
- 5 ATYs (5#)
- 30s Plank (with forward lean)
- 10 PVC Pass-thrus (sticking point)
- 10 Supermans (holding PVC)

Gymnastics

5 Cycles

3×5 T2B
1:00 Rest

One more cycle than last week. Last week didn’t seem bad, but I couldn’t make it this week with the extra cycle. Had to split my final set of 5 into 3-2.

Strength

E3M – 5 Sets

10 Pendlay Rows (supinated, 95#)
10 Good Mornings (95#)

Good weight for the sets of 10s. I worked up a nice little sweat.

Conditioning

30:00 Aerobic Circuit

200m Run
100m KB Front Rack Carry (2 different weights)
100m Farmer’s Carry (same KBs)
1:30 Row or Air Dyne

Perfect day to be outside for this and just move without having to worry about the pace. I made a mistake and picked up 2×35# the first round since they were different styles. Used 26+35 the next round and then 35+44 for the rest. Made it through 5 full rounds, plus a run and the carries. Really enjoyed that one, but the front rack carry was much harder than I expected.

Finished up with Crossover Symmetry Iron Scap and heading to King Par to try out some new irons! Will do a 20 minute ROMWOD tonight.

Gettin’ Flexy

My hamstrings are a little more sore today. Shortly after waking up I did the 2nd video in the ROMWOD welcome path, which focused on hamstrings, hips, and low back. I’m so inflexible! Feels better than other yoga stuff I’ve done and you can definitely feel things opening up as you hold the poses for several minutes. Went to the 5:30pm class.

Warm-up

Crossover Symmetry Activation
3 Sets
- 10 Toe Touches
- 20 Hollow Rocks
- 30s Bottom Squat Hold
200m Run
Back Squat
- 8×45#
- 8×135#

Strength

E3M – 5 Sets

8 Back Squats (185#)
8/8 Kroc Rows (53#)

I used a controlled descent on the squats and put some focus into driving my knees out. Really tried to pull the rows with my lats and started each one from a dead stop at the ground. Worked up a nice sweat.

Conditioning

8:00 AMRAP

10 Push Press (75#)
30 DU
10 Hang Snatch (75#)
30 DU

Bryan based this off a recent Outlaw workout he did. I really liked it. Missed 1 double under in the middle somewhere and then missed right at the end with 2 seconds left as I was trying to speed them up to finish the set of 30 I was on. Ended up with 4 rounds plus the push press and 24 dubs. Snatches started to burn at the end of rounds 3 and 4.

Midline

4:00 Plank (hands)

While the class did them in a tabata I just kept going. The last 2 was a mental struggle after the shoulder focused metcon and I was really shaking. Finished up with Crossover Symmetry Recovery.

Did another ROMWOD while watching TV later.

Easy Easter

Easy Sunday heading into some deload for me after the Open.

Warm-up

Crossover Symmetry Activation
Bottom Squat Hold
Bar Hang
Close Grip Bench Press
- 8×45#
- 8×95#

Strength – Accessory

4 Sets

8 Close Grip Bench Press (145#)
4/4 Bulgarian Split Squats (44# KBs)

Conditioning

30:00 Aerobic EMOM (alt)

40s Plank (on hands, lean forward on wrists for bonus)
40s Row
15 Ring Curls
Box step-overs (14″)
40s Russian KBS (35#)

I started doing hand-to-hand swings because it was so easy with that weight.

Midline

8 Rounds (Tabata)

20s Hollow Hold
10s Rest

Last 3 were a fight, but held on through each round.

Shoulder Stability – Bamboo/Earthquake Bar

4 Sets – 10 Bench Press (26# KB on each side)
4 Sets – Seated OH Hold (52#)

Kept it light so I didn’t have to risk smacking myself in the face. I did all of the bench sets, raised the J-cups on the rig, and then all of the OH holds. Probably held at least 20-30 seconds each time.

Snappy Snatchy

Made it in for the 5:30 class.

Warm-up

Crossover Symmetry Activation
PVC Pass-thrus
20 PVC Presses
Zombie Kicks
30 Jumping Jacks

Strength – Shoulder Press

6×45#
4×95
2×115
2×135
2×155
2×165
1×175 (matches PR, failed 2nd rep)
2×172.5 (PR)

I need to just always put on the belt when getting up there. I overextended too much trying to hit that second rep with 175. Put the belt on, dropped down and was able to grind out the PR double. I really wanted that 175 double after hitting 3×170 not too long ago!

Conditioning

8 Rounds

6 Push Presses (95#)
8 Burpees
10 GHD Sit-ups

Longer than expected, but the burpees and GHD sit-ups slow down significantly. Finished in 11:01.

Midline

6 Rounds

20s Bicycle Crunch
10s Rest
20s Plank
10s Rest

Can’t remember the last time I did those crunches. I did the planks on my hands and really tried to lean out forward to get some extra wrist work.

Weightlifting

Asked Alex if he wanted to work up to a quick snatch before he had to coach the next class. Got after it! All into the full squat.

2x3x45#
3×95
3×115
3×135
2×155
1×175
1×185
1×195
1×205
Missed 215 twice

Felt great and really snappy. Was really trying to be aggressive with the lockout because that’s where I seem to fail when it gets heavy. On the misses it definitely didn’t have the same feel. My back was feeling it a little bit from that shoulder press too and I can get loose at it gets really heavy. Any day I hit 200 or more is a good day though. Today it just happened to be enough to match my bodyweight. I was going to drop to 185 just to end on a make but I felt a little tweak in my back as I was twisting to put a couple plates away. Called it quits instead of risking it.

Four & A Quarter

Went to the 5:30 class.

Warm-up

20 PVC Good Mornings
20 Walking Lunges
Bear Crawl
Jump Rope
2×10 GHD Heel Drives

Strength – Deadlift

5×45#
5×155
5×245
5×295
5×335
5×365
5×395
5×425

Hit my goal for the day. That is the highest I have recorded for a set of 5 since using Beyond the Whiteboard. I found a 5×435 in my logs that I did over 2 years ago. It was shortly after I pulled my lifetime max of 515.

Conditioning

5 Rounds

8 Power Cleans (155#)
30 Double Unders
30s Plank

I did two sets of 4 touch-n-go every round on my cleans. Tripped on dubs once in the 3rd round after 18. Did planks on my hands. Finished in 7:40. Felt really good.

Tabatas

8 rounds of Wall Balls (20#)
1:00 Rest
8 Rounds of Ball Slams (30#)

I got 10 wall balls every round. Slacked off on the ball slams because my shoulders were smoked! Did 7 sets of 7 and finished with an 8.