Side Plank – Page 8 – Nick Momrik's Fitness Logs

Easier?

Could feel my shoulders and lower body a little yesterday from that OH carry & thruster combo.

Active Life – Single Leg Bias

Warm-up

10 Alternating Kossacks
10 Reverse Lunges
10 Jumping Lunges

Workout – 3 Rounds

10/10 KB Kossacks (35#)
10 Jumping Lunges

Conditioning

20:00 AMRAP

10 Burpees
10 Power Snatches (75#)
10 HSPU
10 V-ups

Paced right from the start with the burpees knowing this stuff could add up and I wanted to be able to do all of my snatches unbroken. I did 5-5 on every set of HSPU. Finished 6 rounds and 4 burpees.

Active Life – Back Max

10:00

15s Plank
15s Side Plank

Seemed a little easier on my shoulders this time, but I was glad when it was over. I did 2:00 elbows, 2:00 hands, 2-2, and 1-1 again.

Friday was a planned rest day because I went out with the crew to Brew Ha-Ha. I should probably start planning Saturday as a rest day because I’ve been getting so busy with projects around the house and shop that I don’t want to stop to workout. So I’ve had 2 days off, though I’d done something 5 days in a row before that, so still only a 2 rest day week.

Active Life – Single Leg Bias

Warm-up

10 Alternating Kossacks
10 Reverse Lunges
10 Jumping Lunges

Workout – 3 Sets

8/8 Kossacks (3s pause, 35# KB)
10 Jumping Lunges

Adding weight to the Kossacks was harder than expected, especially with the pauses.

Conditioning

Rowing Kalsu

100 cal Row
EMOM – 5 Burpees over the rower

I’ve done this once before but with the wrong method of not having to do burpees during the first minute. My time was 7:52. Today I did it correctly and it took 8:40. I only needed 6 calories at the end so I’m pretty sure I would have beat my time if I’d done it the same way.

Active Life – Back Max

3 Rounds

10 Alternating Push-up T (5 count hold, 1 push-up between sides)
5/5/5/5 Side Plank + Hip Abduction (3 count pause at top)
10 Plank Push-ups
15s/15s Standing Straight Leg Hold

Raising my leg up on the side planks is one of the hardest things I’ve tried in a while. It was supposed to be 10/10 but I had to switch it up after I get into that very first set. Between those and the Kossacks I think my hips may be feel rough tomorrow. This was fatiguing on the shoulders too .

Keep Planking

I’m sore all over. Ankles, legs, abs, chest, biceps, shoulders.

Active Life – Single Leg Bias

Warm-up – 2 Rounds

10 Squat Press Outs (25#)
5/5 Pistol Negatives on a Box

Workout

5/5 Front Rack Box Step Ups (24″)
- 45#
- 75
- 95
- 115
- 125
- 135

The workout says to find a 5 rep max per leg, which could be different. I didn’t feel like going for a true max with something like this. It could be dangerous with no good way to bail, especially in my garage with the car in front of me. For 115+ I rested 30 seconds between legs. Right leg was always first. Not sure if it affected the left much, but left always felt weaker. Not sure I would have made it with 145 unless I compromised my back.

Conditioning

6 Rounds

40 Double Unders
10 Dumbbell Hang Power Clean & Jerks (35# DBs)

Missed too many dubs. Unbroken with the dumbbells. Finished in 8:20.

Active Life – Back Max

10:00

15s Plank
15s Side Plank (Right)
15s Plank
15s Side Plank (Left)

Are you serious? I didn’t expect to last, but made it unbroken. I did switch between elbows and hands – 2 rounds elbows, 2 rounds hands, 2 rounds elbows, 2 rounds hands, 1 round elbows, 1 round hands. That was a challenge, especially in the last few minutes when my mat was soaked with sweat. My core seemed ok. It was my shoulders burning in the last couple of minutes.

Roided Cindy

Last night I finished building a Bluetooth speaker for the garage gym. I can’t wait for my next workout to use it. It to the gym at noon.

Warm-up – 3 Sets

5 Scap Pull-ups
5 Bar Taps
10 Supinated Pendlay Rows (95#)
20 Lateral Bar Hops

Some light movement prep for the workout.

Conditioning

I made this one up several months ago and finally got to it. The idea was to make a herder version of “Cindy” without adding a weight vest or weighted movements; keep everything bodyweight.

“Cindy on Roids” – 20:00 AMRAP

5 Bar Muscle-ups
10 Handstand Push-ups
15 Squat Box Jumps (20″)

I wore my grips without the fingers through so I could rotate them around for the HSPU. Went 3-2 on the bar every time except round 2 where I was slipping and thought I might fly off the bar so I had to go 3-1-1. Did the first round of HSPU unbroken and then 5-5 every other round. The squat box jumps are just slow and taxing. I did jump them all today. Glad I decided to set prescribe a lower box height. Made it through 6+20.

For someone who can keep the bar gymnastics work unbroken, I think 10+ is doable.

Midline

2 Rounds of 45s/15s

Leg raises
Sit-ups
Bicycles
Flutter kicks
Plank

Brandi came up with this to help with her police academy prep. 45 seconds is a long time for bicycles and flutter kicks. My reps were 20-23-66-100 and 22-22-65-100 and unbroken on the planks. I counted each side as a rep for the bicycles and flutters.

Active Life – Back Max

3 Rounds

20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box

That Pigeon stretch really pulls on my hips.

Happy New Year!

Not a Fav

In to the gym tonight since I won’t be here this weekend.

Active Life – Singe Leg Bias

Warm-up

10/10 Lateral Step Overs
3 Sets
- 8/8 Eccentric Ankle Dorsiflexion

Workout – 3 Sets each arm

10 One Arm KB Front Squat (53#)
10 Groiners
1:00 Rest

I was out of breath from this.

Conditioning

** EMOM – 7 Wall Balls
- 25 Burpees
- 25 Power Cleans (135#)
- 25 Burpees
5:00 Rest
21-15-9 Thruster (75#)
42-30-18 Sit-up

Took me 7:49 to finish the first part so I ended up doing 56 wall balls. Thrusters felt really good. Finished the entire workout at 18:21.

Active Life – Back Max

12:00 for quality (2 breath holds)

10 Alternating Bird Dog
10 Alternating Dead Bug
20 Side Plank

Decided to set the clock for 15 second intervals instead of trying to do all of the breath + rep counting, figuring there would be enough time wasted switching sides. Problem is that bird dogs and dead bugs are almost an instant switches compared to side planks, which waste about 5 seconds. It was too long and had to start taking rests after 10 seconds on the dead bugs after 5 or 6 of them. Side planks weren’t an issue, though still tough. With the clock running that way got through an entire round and 8 bird dogs. This is my least favorite of all of the back work sessions.

Finding Balance

Definitely feeling my ankles from all of the direction changes in those shuttle sprints. Low back is tight. Garage session in the afternoon.

Active Life – Single Leg Bias

Warm-up – 3 Sets

8/8 Eccentric Ankle Dorsiflexion (on 55+35 plates)

Workout

8/8 Single Leg Deadlift
- 45#
- 95
- 3 Sets @ 125

Much harder to balance than I expected. A lot more than a single leg RDL.

Conditioning

22-16-12

One Arm DB Thrusters (50#)
Ring Rows

Yeah, weird rep counts, but I wanted something I could equally split between arms. My planning started out with 30-20-10 but knew the ring rows would get too slow, so I came up with this. Still had to break them up in 3-4 sets each round this way. Finished in 5:51.

Active Life – Back Max

10:00 for quality

Bent Knee Hollow Body Hold: 3-5 breaths
Side Plank: 3-5 breath hold each side
Horizontal GHD Hold: 3-5 breaths

Got through 7 rounds plus the side planks.

Some Squats

Went to the 4:30 class.

Warm-up – 3 Sets

10 Air Squats
10 Ring Rows (w/ pauses at top and bottom)
20 Walking Lunges

Tried to hold for a second at the top, but not easy to do.

Strength – Front Squat

10×45#
6×115
4×165
2×195
2×215
2×225
2×235
2×245
2×235
2×225

Starting wearing the belt with 195 or 215. Kept my reps controlled and tried not to bounce much out of the bottom. Felt pretty good. Haven’t lifted anything like that since July.

Conditioning

15:00 AMRAP

5 Push Jerks (115#)
7 American KBS (62#)
9 Front Squats (115#)
11 Russian KBS (62#)
13 Deadlifts (115#)

I scaled back from 135# since it was 15 minutes of all weighted movements. Went with the 62 pound kettlebell though. I rested way too much as I do when it’s all you can eat at the weight buffet. Everything was unbroken and I wore my belt the entire time. Finished 5+22.

Active Life – Back Max

3 Rounds for quality

20m Spiderman Crawl
20s/20s Side Plank
20m Crab Walk
20s Table Top Hold
20m Samson Walking Lunge
20s/20s Pigeon Pose on Box

Took a bit to get the hang of the Spiderman. Easy stuff today.

More Snatching

Went to the 4:30 class. Not doing any single-leg bias work today.

Warm-up

Bottom Squat Hold
PVC Passes
Air Squats
Stretching
3 Sets
- 3 Hang Power Snatch
- 3 Hang Squat Snatch
- 5 Burpees

I used 20-25-30kg for my sets.

Weightlifting

All power snatches for me (or at least for heavy reps) until my back is feeling much better.

3x40kg
3×50
3×60
65
70
75
80
83
3 @ 80

Wasn’t feeling the greatest with the 83 (183#), so I dropped off a bit and did some drop sets.

Conditioning

3 Rounds

20 Hang Power Cleans (95#)
20 Front Squats (95#)
20 Push Presses (95#)

Wore my belt. My sets were all over the map. Rested more than I should have and finished in 10:47.

Active Life – Back Max

12:00 for quality

10 Alternating Bird Dog
10 Alternating Dead Bug
20 Alternating Side Plank

Each rep was counted by doing a 2 breath hold and then switching sides. Harder than expected. I can see how this stuff is supposed to help with core stamina. Got through 10 side planks in the 2nd time through.

Reps and Holds

I’m a little sore from the bench presses yesterday and my back has been a bit tight.

Active Life – Warm-up

30s/30s Foam Roll quads
10 Eccentric Knee Flexion
5/5 Lateral Box Step-ups (30″)

The step-ups should be for max height to work on hip flexion. I don’t think I could go much higher or I’d need to start pressing with the grounded leg.

Active Life – Single Leg Bias

3 Sets

6/6 Front Rack Box Step-ups (30kg, 24″)

Supposed to be a moderate weight and this felt about right.

Gymnastics

10:00 EMOM

3 Muscle-ups

Hadn’t done a muscle-up on the rings in ages. I had a minor issue not getting one shoulder through in set 7 or 8, but saved it and wasn’t in danger of any other misses. These felt really good.

Weightlifting

Warmed up snatches with

5×45#
5×75
2×95
2×115
2×135

10:00 EMOM

2 Power Snatch
- 7 sets 155#
- 2 Sets 165
- 1 Set 175

My back was definitely tight, but it helped me focus. First set felt heavier than I expected. After getting going, I was feeling good so increased for the last 3 sets.

Active Life – Back Max

10:00 for quality

Bent Knee Hollow Hold: 3-5 breaths
Side Plank: 3-5 breath hold on each side
Superman Hold: 3-5 seconds

Was holding each position for 10-15 seconds. Got in 9 or 10 cycles through.

More Gymnastics

They wanted to do some handstand holds so I joined in. Originally had them programmed for today anyway before replacing with the back max work.

5 Sets

40s HS Hold
20s Rest

No met-con today, but got in a lot of good work.

Wonder What My Push Jerk Is

Walked my first 18 holes of the year yesterday. Wasn’t really tired, though did feel some pulling in my left hamstring over the last 4 holes. Still really wet and soggy out there. Went in for the 10am class today.

Warm-up

3×15 Reverse Hyper (90#)
2x
- Couch Stretch
- Wrist Stretch
3 Sets
- 10 Weighted Lunge (45#)
- 10 Shoulder Press (45#)
- 10 Front Squat (45#)

Weightlifting

1 Squat Clean + 2 Front Squats + 1 Push Jerk

135#
185#
205#
225#
240#
250#

Alex lifted with me. Wasn’t planning on going too heavy, but it was feeling ok. The squats did feel a little heavy. I haven’t maxed out push jerk in years, but the most I’ve done is 255# back in September of 2014. I think it’s a lot higher now.

Conditioning

30:00 EMOM (alt)

Row calories
H2H KBS (44#)
Bicycle Crunches
Jump Rope (singles)
Side Plank

Worked for 40 seconds of each minute. This was a nice little sweat. Alternated sides for the plank every round so that they were longer holds.

Out in the garage in the evening to kick of week 2 of the Push Only program.

Bench Press

10×45#
10×95
8×135
4x8x175
3x12x190

Increased 5# on both the sets of 8 and the sets of 12.

Close Grip Bench Press

3x12x155#

Not knowing what I could do, I tried 135-150-165 last week, which was an average of 150, so a 5# increase over that seemed right for today and it sure was! High rep day is much harder with “strict” rests. I was doing about two minutes.

Accessory

3×12 Clapping Push-ups
3×12 DB Side Raises (15#)
3×12 DB Bent-over Side Raises (15#)

Performance Plus

3×15 PVC Lift Offs (video)
3×10 Banded Arm Circles – 10 in all 3 positions and also in both directions (video)
Rolling Teres Muscles – 30 seconds / side (video)

Also did some psoas release and the entire second session only took 70 minutes.