Plyo Lunge – Page 2 – Nick Momrik's Fitness Logs

Saturday Work Meeting

We had to get in our workout early today since I had a work meeting in the morning.

Warm-up

3 Sets

40′ Tip Toe Walk
10 Calf Raises

Conditioning

30:00 AMRAP

60 Jump Rope
30 Mountain Climbers
20 Air Squats
20 Push-ups
20 Bicycles
16 Plyo Lunges
10 Burpees

Oh boy! Before we hit the halfway point I was ready to stop. No place to recover in this one. I only tripped once or twice on the rope, managed 10-10 for push-ups every round, and did step back/up burpees. Got through 7+60.

With a Knee Tap

Warm-up

2 Sets
- 10 Air Squats
- 10 Calf Raises
- 30s TrueForm Walk
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (over 8# DB)
250/200m Standing BikeErg

4 Sets

12 Double DB Box Step-ups (45# DBs)

We went straight through again, resting while each other did their round. I decided to stick with the dumbbells I had instead of going from 30 up to 45 each set. We ran a clock and it took us 26:17.

Midline

Tabata

12-14-16-17 Sprinter Sit-ups
14 Side V-ups
14 Side V-ups
14 Plank Knee Taps

It’s Been a Week

One of those weeks for us, but Brandi closed on her house yesterday so that’s a big load off of us.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (over 8# DB)
250/200m Standing BikeErg

4 Sets

12 Double DB Box Step-ups (30-35-40-45# DBs)

Today we went from one section right to the next without additional rest and everything was IGYG rounds. It was challenging but not destroying. Saved a lot of time and kept up the heart rate.

Midline

3 Rounds

10 Hollow Rocks
10 V-ups
25s Rest
10 Tuck-ups
10s Hollow Hold
25s Rest

4:07

Heavy Steppin’

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
30 Trunk Rotations
10 Back Squats (45#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (85#)
20 Plyo Lunges
70 Jump Rope

3 Sets

12 DB Walking Lunges (45#)
20 Lateral Hops (3″)
250/200m Standing BikeErg

In the third round I did 30 mountain climbers instead of the hops because it felt like my calf was about to give out.

Strength

20 Double DB Box Step-ups (30#)
3 Sets
- 12 Double DB Box Step-ups (35-40-45#)

These were rough after the other two pieces.

Bump Up the Legs

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
Trunk Rotations
10 Back Squats (35#)
5 Back Squats (55#)

Legs

3 Sets

10 Back Squats (75#)
20 Plyo Lunges

3 Sets

12 DB Walking Lunges (45#)
20 Skaters

3 Sets

12 alt Double DB Step-ups (20″, 40#)
12 Froggers

I increased the weight on everything today.

Midline

3 Sets

10 OH Lying Leg Raises (30# DB)
10 Seated Leg Lifts over DB
10 OH Sit-ups (30# DB)
10 Plank Hip Dips
1:00 Plank

Upper abs were already burning in the first set. Finished in 7:43.

Three Leg Supersets

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
5 Back Squats (35#)
5 Back Squats (65#)

Legs

3 Sets

10 Back Squats (65#)
20 Plyo Lunges

3 Sets

12 DB Walking Lunges (40#)
20 Skaters

3 Sets

12 alt Double DB Step-ups (20″, 35#)
12 Froggers

Every Machine

I’m really feeling my triceps from the first day of the chest program.

30:00 AMRAP

5 HSPU
400 BikeErg
20 Plyo Lunges
200m Row
10 Pull-ups
120m TrueForm Run
40 Mountain Climbers
200m SkiErg

This was a lot harder than expected. I did everything unbroken, wore grips for pull-ups and was able to finish four full rounds plus through the mountain climbers. I couldn’t get myself to push the runs otherwise I might have been able to finish five rounds.

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)

30 Minute Back

Early one, out in the garage by 8:30. Warmed up with about 20 PVC passes. Brandi got the back portion of this session from Men’s Health and it was a killer.

Back

4 Sets

MAX Strict Pull-ups
1:00 Rest

My upper body is beat from the chest workout. Only managed to get 8-7-7-6.

4 Sets

10 Seated DB Bent Over Row (40#)
1:00 Rest

3 Sets

10 Lat Pulldowns (104-115-115#)
30s Rest

3 Sets

10 Ring Rows
30s Rest

2 Sets

10 Seated Cable Row (104#)
10 Seated Cable Row (93#)
10 Seated Cable Row (82#)
90s Rest

We used double handles.

Conditioning

24-16-8
- Step-up (24″)
- V-up
3:00 Rest
24-16-8
- PVC Sit-up
- Plyo Lunge

Quick ones that were really good. Times were 3:22 and 2:55, or 9:17 total.

Out of the garage in just under an hour. Now it’s time to finish the outdoor gym area!

Muscle-ups at Home!

Ran some errands this morning and workout around 10.

Warm-ups

80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Lunge Stretch
10 Bench Press (45#)
10 Tricep Pushdowns (38#)

Conditioning

6 Rounds (IGYG)

12/8 cal Standing BikeErg
10 Plyo Lunges
10 Squat Jumps
10 Reverse Lunges

We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.

20:00 EMOM (alt)

10 Bench Press (95#)
12/8 cal SkiErg
15 Tricep Pushdowns (49#, spin bar)
50 Mountain Climbers

Going from the SkiErg to the push downs was a real burn, especially for 15 reps.

Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!

Then we set the third and final post.