Romanian Deadlift – Nick Momrik's Fitness Logs

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

BikeErg (4,883m)
20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
15 Perfect Push-ups
20 Seated Piked Foot Claps

3 Sets

Row (2,048m)
20 alt Dumbbell Thrusters (15/10#)
16 Combo Laterals (front + side, 8/5#)
20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

BikeErg (5,207m)
8/8 Slider Hamstring Curls (one leg raised)
10 Inverted Bar Rows
16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!

Always Adjusting

Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.

Warm-up

2 Sets

4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets
- Partner A: BikeErg (4,791m)
- Partner B:
  - 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  - 15 Perfect Push-ups
  - 20 Seated Piked Feet Claps
3 Sets
- Partner A: Row (2,138m)
- Partner B:
  - 20 alt Thrusters (15/10# DBs)
  - 16 Combo Laterals (front + side, 8/5#)
  - 20 Plank Jacks
2 Sets
- Partner A: BikeErg (3,051m)
- Partner B:
  - 8/8 Slider Hamstring Curls (one leg raised)
  - 10 Inverted Bar Rows
  - 16 Plank Pike

Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.

Still Got Bar Muscle-ups

My shoulders and elbow area are feeling the chest program.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
RDLs
- 10×45
- 5×95

Legs

12-10-8-6 Lateral Step-ups (L, 45-50-53-62#, 20”)
15 Side Lunge with knee up
12-10-8-6 Lateral Step-ups (R, 45-50-53-62#, 20”)
15 Side Lunge with knee up

Still not sure those the side lunge movement does much here since it’s not a deep lunge.

4 Sets

10 RDLs (145#)
1:00 Rest

Conditioning

15:00 EMOM (alt)

6 C&J (95#)
10 DB Walking Lunges (45# DBs)
6 Bar Muscle-ups

I did a single and a double bar muscle-up before the workout and didn’t have the hesitation I did a couple of weeks ago after putting up the bar. Once I got in to that first set the feel started coming back to me and I was able to do all five sets unbroken. Looking back, I haven’t done real bar muscle-ups in over a year and a half, back before COVID started. I did those fucked up reps during the AGOQ on the low bar in my garage, but I can’t really count those since they all had to be singles. Exciting I was able to pick them back up without a problem. My grips were a bit of an issue though and several times I could really feel my palm skin getting stretched, so I was worried about ripping. I think I used to wear a different set of grips for the BMU.

Push Off the Side

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe touches
10 RDL (45#)
10 RDL (85#)

Legs

12-10-8-6 Lateral Step-ups (L, 40-45-50-60#, 20”)
15 Side Lunge with knee up
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#, 20”)
15 Side Lunge with knee up

The side lunge with knee up was something new to try for this superset. Wasn’t sure how it would go, so I didn’t increase weight.

4 Sets

10 RDLs (2×135, 2×155#)
1:00 Rest

Went up 10 pounds on each.

Conditioning

9:00 AMRAP – 2-4-6…

Devil Press (35# DBs)
C2B Pull-ups

B had found this on the ‘gram several weeks ago and we saved it. Two of my least favorite movements. I pulled out an old pair of grips I hadn’t used in years and they weren’t the greatest. I did all double kipping chest-to-bar pull-ups because that movement seems to get me for some reason. Finished the 10s and then picked up the pace to finish the 12 devil presses.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

She keeps bringing this workout back out and sucks every time. I decided not to try going unbroken even from the start, so I took a quick break between movements. Finished in 6:42.

First Outdoor Gym Workout

I painted the wall ball targets during lunch so we could get in our first workout in the outdoor area today!

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Romanian Deadlifts (45#)
5 Romanian Deadlifts (95#)

Legs

12-10-8-6 Lateral Step-ups (L, 40-45-50-60#)
20 Banded Adductor (L, purple)
12-10-8-6 Lateral Step-ups (R, 40-45-50-60#)
20 Banded Adductor (R, purple)

We’d superset with one leg before doing the second leg. Then increase the weight and decrease the reps and repeat.

4 Sets

10 RDLs (2×125, 2×145#)
1:00 Rest

Conditioning

15:00 AMRAP – Partner – IGYG Rounds

15 Wall Balls (20#, 10′)
1 Legless Rope Climb (12′)
1 Rope Climb (12′)

This is the work I did. Had only done wall balls once or twice since the pandemic and they felt good, able to go unbroken with ease each round. The rope climbs were a bit of a struggle and will improve. I wasn’t jumping up like I normally would, to make the climb longer. I got through 7 rounds and B got 7 wall balls in to her 7th.

Midline

4 Round Tabata

12 Windshield Wipers (40# DB)
12 Tuck-ups
36 Russian Twists
8-9-10-11 Leg Lifts

Interesting that I was able to keeping getting another leg lift, since those are usually where I struggle.

Singles Suck

Worked on the house all weekend, replacing a sliding door with a big window and tearing down the sunroom. My body was beat, so Monday stayed the usual rest day. It was too cold and ended up raining for golf yesterday too. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (667m)
3 Sets
- 40′ Tip Toe Walk
- 10 Calf Raises
- 10 PVC Passes
Deadlift
- 10×45
- 10×135
- 5×165

Conditioning

50 cal Row
75 DU
35 Strict HSPU
75 DU
20 Deadlifts (185#)
75 DU
35 HSPU
75 DU
50 cal Row

It was programmed to be strict HSPU twice, but I knew that would take me forever, so I kipped the second time. I also scaled down from 275# on the deadlifts. I held 1,200+ cal/hr on the row. I missed or stopped 2-3 times each 75 dumbs except for going 70-5 the last time. My strict went quick, doing 5-5-3 and then singles, which took sooo long. Deadlifts felt pretty good and I thought about doing 10 every time I picked up the bar, but stuck to four sets of five. I was able to stick to 7×5 for the kipping handstand push-ups. Finished in 19:45.

Legs

3 Sets

10/10 Lateral Step-up w/ Knee Raise (20”, 40# DB)
10 RDL (70# KB)

3 Sets

10/10 Step-ups w/ Knee Raise (20”, 40# DB)
20 alt Curtsy Lunges (30# DBs)

That workout smashed me, so these leg supersets were especially rough.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

Knew I wouldn’t be going nuts today. Finished in 8:44.

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

3:00 TrueForm Run (0.47 km)
80′ Lateral Monster Walks
80′ Monster Walks

Legs

3 Sets

6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
6 Step-ups
6 Single Leg Lateral Step-ups
6 Step-ups
8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

12 RDLs (50# DBs)
12 Goblet Squats (53# KB)

Conditioning

2 Cycles

5:00 AMRAP
- 5 Strict Pull-ups
- 10 cal Row
- 12 Russian KBS (62#)
2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches
10 Barbell Hip Thrusts (95#)
5 RDL (115#)
5/5 DB Push Press (35#)

Legs

3 Sets

20 Pistols
10 Barbell Hip Thrusts (115#)

3 Sets

10 RDL (185#)
20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

50 Air Squats
50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.

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.