Side Crunch – Page 3 – Nick Momrik's Fitness Logs

High Rep Dumbbell Bench

My back is feeling much better. In the garage just after 11am.

Conditioning

E80S – 10 Rounds

250m BikeErg

Was taking me 21-22 seconds. Much harder than I expected.

Chest & Midline

I warmed up with 10+10 @ 20 pounds.

E2M – 3 Rounds (alt)

10 Chest Fly + 20 DB Bench Press
30 alt Side Crunches + 30 Reverse Crunches (ankle weights)

This was alternating every two minutes between the two supersets. I kept to one set of dumbbells for the bench press and double the reps because Brandi was handing the me weights after I laid down on the bench so I didn’t tweak my back getting down in to position. The really high reps was tough!

Hopefully I’ll be able to mow the lawn later, but it’s raining again now.

Not Doing 90 From the Floor

Walked 18 holes yesterday in the heat again, but it didn’t hit me as hard the rest of the day.

Warm-up

3 Sets
- 40′ Tip Toe Walk
- 10 Calf Raises
Calf Stretches
20 PVC Passes
10 Hang Power Snatch (45#)
5 Hang Power Snatch (75#)

Conditioning

2000-1500-1000m BikeErg
3-2-1 Rounds
- 15 Hang Power Snatch (75#)
- 45 Double Unders

Modified the Mayhem version, which was power snatches with 95 because I wasn’t doing 90 snatches from the ground. I held under a 2:00/1,000m pace on the bike and got faster each time I was on it. Taped my thumbs and went 8-7 for the snatches until the final set where I did them unbroken. Too many misses on the double unders. Finished in 19:55 in a pool of sweat.

Midline

3 Rounds

15 V-ups
10 Plank Walkout
30 alt Side Crunches

Burn started in the middle of round two! Finished in 6:48.

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

alt Side Crunches
Superman
K2E
Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

3 Sets

10 Lat Pulldown (115#)
10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
DB Shoulder Press
- 10×15
- 5×30
- 5×40

Weightlifting

Squat Clean + Hang Squat Clean

5×45#
3×95
2×135
155
175
185
195
205
210
215
220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

800/550m Row
40 Double DB Deadlifts (50/35#)
800/550m Ski
40 Double DB Shoulder to Overhead (50/35#)
1,600/1,100m BikeErg
40 Double DB Squats (50/35#)
1,600/1,100m BikeErg
40 Double DB Shoulder to Overhead (50/35#)
800/550m Ski
40 Double DB Deadlifts (50/35#)
800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

50s Sandbag Bear Hug Hold (100#)
20 DB Pull Throughs (60#)
50s Plank
30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Three Position Squat Cleans

Last night both B and I were wrecked from that session!

Warm-up

5:00 BikeErg (2,506m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 High Hang Muscle Clean (45#)
10 Front Squats (45#)
High Hang Squat Clean + Hang Squat Clean + Squat Clean
- 2 @ 95
- 1 @ 135
- 1 @ 155
- 1 @ 175

Weightlifting

High Hang Squat Clean + Hang Squat Clean + Squat Clean

2 @ 75%
3 @ 80%
2:00 Rests

My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.

Conditioning

6 Sets

2:00 AMRAP
- 20 cal BikeErg
- MAX Distance Farmer Carry (60# DBs)
1:00 Rest

Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.

Midline

E4M – 4 Rounds

50s Sandbag Bear Hug Hold (100#)
20 DB Pull Throughs (60#)
50s Plank
30 DB Side Crunches (20#)

Watching

Rested yesterday, while watching my nieces for the night. It was nice to have the day off exercise after 21.3 and 21.43. Out in the garage by 2pm I think.

40:00 AMRAP – Partner

30 H2H KBS (53#)
16 cal BikeErg (standing)
30 Big Hollow Flutter Kicks (20# KB OH)
30 alt Side Crunches
80 Jump Rope (singles)
12 cal SkiErg

Worked out with B, each doing the assigned reps per movement (she had some differences in calories). She started and we both got through 5 rounds plus she got two swings. This was a good one to just move. Will be taking it on the easier side to recover from the three weeks of the Open.

Watching the leaderboard to see if I stay in the top 10%. Looking good right now.

March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

12 EZ Bar Curls (56#)
12 Tricep Pushdown (71#)

3 Sets

12 In and Out Curls (25#)
12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

20 alt V-ups
30 alt Side Crunches
20 Weighted Hollow Flutter Kicks (25# plate)
10 Supermans

Conditioning

20:00 EMOM (alt)

15 Burpees
30 Plyo Lunges
15 DB Push Press (30# DBs)
30 Air Squats

Not used to that sun! This was a lot of volume for the legs.

Ascending AMRAP

My shoulders are a bit angry from yesterday. Out in the garage after 4pm.

Warm-up

2:00 SkiErg (406m)
20 PVC Passes

Midline

4 Rounds

30 Hollow Rocks
30s Sandbag Hold (100#)
20s Superman
20 alt Side Crunches

Took about 10:45. I split the rocks up 18-12 the last two rounds.

Conditioning

20:00 AMRAP

1-2-3-4-5… Strict Pull-ups
2-4-6-8-10… DB Goblet Squats (50#)
2-4-6-8-10… Box Step Overs (24″)

I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.

Not Even Five Rounds

Out in the garage after 4pm. With Brandi’s knee hurt, I just don’t have as much motivation so far this week. I’ll snap out of it.

Warm-up

4:00 SkiErg (911m)
5/5 Single Arm DB Hang C&J (15#)
5/5 Single Arm DB Hang C&J (30#)
5/5 Single Arm DB Hang C&J (40#)

Conditioning

7 Rounds

40 Double Unders
20 Air Squats
5/5 Single Arm DB Hang C&J (50#)

I got through four rounds at about 8:01 and then 37 more double unders somewhere near 8:30. As I was going through that fifth round of double unders I could feel my right calf going and then it gave and I had to stop. FML! I should have stopped as soon as I felt it getting weird.

Midline

4 Rounds

20 OH Plate Crunches (45#)
20 alt Side Crunches
20 Russian Twists (45#)
10/10 Side Bends (70#)

Finished in 9:26, doing everything unbroken.