Side Plank – Page 9 – Nick Momrik's Fitness Logs

Cruisin’

Woke up with tired legs from playing a bunch of Slammo/Spikeball last night.

Warm-up: 3 Rounds

10 PVC Pass-thrus
80′ Bear Crawl
10 Walking Lunges

Conditioning

800m Run
40 Push-ups
20 C&J (95#)
400m Run
20 C&J (95#)
40 Push-ups
800m Run

Took exactly 16:00. I went 15-10-8-7 on the first round of push-ups, 10-5-5 on both sets of clean and jerks, and 4×10 on the last round of push-ups, with the final 10 being very slow. Was mostly on cruise control.

Midline

6 Rounds (Tabata)

20s Hollow Rocks
10s Rest
20s Side Plank (R)
10s Rest
20s Side Plank (L)
10s Rest

I think I was able to get 18 hollow rocks each time, but they started to burn after 3 sets. Side planks were no issue.

2:00 AMRAP

Air Squats

Pretty steady pace of 10 reps every 15 seconds. Finished with 81, which is not very good by BTWB rankings.

Felt like doing something in the evening so I tested out this week’s shoulder press strength work for Intuition. Warmed up with Crossover Symmetry Activation.

Shoulder Press – E3M

9×45#
6×75#
3×95#
3×105#
3×125#
3×145#
3×155#
3×162.5#

Pretty close on the rounding of 60-70-80-85-90% based off a 180 pound estimated max. I paused for a second on my chest with 125-145-155 and maybe even 105 (can’t remember), effectively making each rep a first rep. Caused the final set to be harder than it should have been, considering I did 3×170 earlier this year.

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

Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

20×45#
5×135#
5×205#
5×255#
20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.

Deadlift

5×45#
4×135#
5×225#
5×295#
2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.

Conditioning

4 Rounds

20 American KBS (53#)
15 Burpees
400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.

Midline

2 Rounds

30s Plank
30s Side Plank (L)
30s Side Plank (R)
30s Plank
30s Side Plank (L)
30s Side Plank (R)
30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

No BS Bench

Morning garage workout.

Warm-up

500m Ski – 2:08.6
Crossover Symmetry Activation

Strength

Bench Press

10×45#
5×95#
5×135#
5×165#
5×185#
5x5x195#
MAX @ 195 -> 10 reps

No squatting, so might as well start a new bench program. Today’s goal was to determine a base number that can be done for 5×5 without compromising form. I thought I’d use 205, but after the set with 185# I made the call to take it conservative and I’m glad I did because the last two sets were starting to get hard. I was taking just over 2 minutes of rest between the 5 working sets and then I took a 3 minute break before the max rep set.

It’s probably been 10 years since I concentrated on bench press, so I’m interested to see how my body reacts. I never had a goal to bench 300#, but I’m making it a goal for this year, since it’s actually within reach. Definitely won’t be easy, but it wouldn’t be a good goal then.

Conditioning

Ski Erg
5 Rounds

500m at 2000m PR pace (<2:00)
30s Rest
100m very easy

I don’t remember where I got this from, but it looks like a Hinshaw workout. I did the rest and 100m after the 5th interval. The computer time said 13:34 at the end, but it keeps rolling a little once you stop moving and then doesn’t count up during rest periods. Call it an extra 2 seconds of time roll for each 500m, so 15:54 total.

Finished with Crossover Symmetry Recovery because this damn shoulder is starting to get funky again. Need to take care of it before it turns into the issue I had last year.

Went to the 5:30 class at CFI.

Warm-up

Bottom Squat Hold
Shoulder Stretching
Yoga

Weightlifting

Power Snatch

5×45#
5×95#
3×115#
3×135#
3×155#
3×165#

I’ve done 155 for hang squat triple, but never a power from the floor that I can recall, so last two sets were both PRs.

Conditioning

5 Rounds

10 Power Snatch (95#)
5 HSPU
1:30 Rest

I was going to try to do strict handstand push-ups, but ditched that plan after doing 1 rep. Kipped the rest of the way and it was not easy. Shoulder burner! Did all sets of snatches TnG. Finished at 10:06.

Midline

20s Plank
10s Rest
20s Side Plank (L)
10s Rest
20s Side Plank (R)
10s Rest
20s V-ups
10s Rest
20s Plank Push-ups
10s Rest
20s Hollow Rocks
10s Rest
20s Plank
10s Rest
20s Side Plank (L)
10s Rest
20s Side Plank (R)
10s Rest
MAX Plank – 2:57

I was sweating more from the max plank than from the workout. Was shaking so bad I couldn’t take it anymore and had to bow out before the 3 minute mark.

Shoulder Smolov Jr. Week 1

I was exhausted yesterday. 9 hours in the gym over the weekend will do that I guess. Went to CrossFit Intuition for the 9am.

Warm-up

Crossover Symmetry Activation
Arm Circles
Rapid Toe Touches
20 Air Squats

Strength

Shoulder Press – Smolov Jr. Week 1 Day 4

5×45#
5×95#
10x3x127.5#

Yep, actually used fractional plates. Wasn’t too hard. Going up 10# for week 2 should be interesting.

Conditioning

10-9-8-7-6-5-4-3-2-1

Box Jumps (30″)
Burpees
Russian KBS (53#)

I lost track in the middle and ended up doing round 6 twice. Whoops! Finished in 9:49.

Midline

3 Rounds

30s Side Plank (L)
15s Rest
30s Side Plank (R)
15s Rest
30s Plank
15s Rest

Finished up with Crossover Symmetry Recovery. Definitely time to start doing the Plyo and Iron Scap on some days. I’ve been able to get the 90/90 move up to a band matching the other movements, so not having any issues with my shoulder there anymore.

Double Sunday

Feeling good after yesterday. Went to the 11am class at Survival Fitness.

2 Rounds

1:00 Plank
1:00/1:00 Side Planks
1:00 Rest
1:00 Dead Hang
1:00 Bottom Squat Hold
1:00 Jumping Jacks

I did a quick drop after 35 seconds of dead hang and jumped right back up to regrip. No need to rip my hands open with pull-ups and deadlifts planned for tonight.

20:00 Partner AMRAP

12 Sit-ups
12 SDLHP (53# KB)
12 Squat Jumps
6 Burpees
250m Run

Partner 1 does all of the sit-ups, partner 2 does all of the SDLHP, and keep alternating each movement. Since partner 1 will be doing the run in the first round, the 2nd time through the movements will be switched for each person.

I paired up with Joe and we kept up a solid sprint pace. We were about 130m from finishing 8 rounds.

Over to CrossFit Intuition around 5:30 for another workout. Did Crossover Symmetry Activation and then figured it was a good time to try doing a “ninja get-up” since it’s been a long time and maybe the Explosive Seminar taught me a few things. Nailed it on the first try!

Clean & Jerks

2x40kg
2x60kg
2x70kg
1x75kg
1x80kg
1x90kg
1x95kg
1x100kg
1x105kg
1x115kg
1x118kg (Clean PR, missed jerk)

Used all kilo plates in the Mid Michigan Barbell Club part of the gym, which is a first for me. It’s weird not knowing exactly how much is on the bar. I’ll call that a 260# clean I guess, for a 5# PR. I had the jerk locked out, but was probably a bit forward on me. I really need to work on getting under the bar after I extend, instead of extending some more.

XWOD

Warmed up shoulder press with 5×75# and 5×95#.

8x4x120# Shoulder Press
2-1-2-1-2-1-2-1 Explosive Push-ups

For the 2s, we did clapping push-ups and for the 1s we did a plyo push-up from the ground on to four 45# bumper plates.

Conditioning

3 Rounds
- 5 C2B Pull-ups
- 10 Deadlifts (185#)
2:00 Rest
2 Rounds (same movements and reps)
1:00 Rest
1 Round (same movements and reps)

I wanted to make something short and fast, but still really intense. This worked out really well. I start losing my kip on C2B after 3 or 4 and was swinging all over the place a few times. I finished 3 rounds in 1:50, 2 rounds in 1:12, and 1 in 0:27, with a total time of 6:29 on the clock.

Did 4 sets of 10 reverse hypers with a green band on the GHD. Then I did Crossover Symmetry Recovery.

Know When to Fold ’em

Still not getting a full night of sleep and night sweats seem to be getting worse. Going to see my Doctor this afternoon and hopefully figure out what is wrong with me. Went it at 10am to workout with Kevin and Ellen.

Warm-up

500m Row
2/2 World’s Greatest Stretch
Various other stretching

Strength

Hadn’t done Super Squats in nearly two weeks, but today was the day to get back on it. With a week off I decided it made sense to still go up 10#. Warmed up with 10 @ 45#, 5 @ 135#, 3 @ 185#, and 3 @ 225#. Took a nice rest and then went for it with 255#. Right out of the gate, I could tell the reps were way too hard. I started leading with my ass, sort of doing some type of good morning squat. I got through 8 reps, and then coming out of the hole on the 9th, I decided to bail before I got hurt. Dropped to 225# and did a set of 5 for some extra work.

Disappointing, but not surprising with the week I’ve had. I should have been smarter and maybe went for 235#.

Did 3 sets of 20 pullovers after with 45# dumbbells. I’ve been using a 60#, but didn’t think that would be a good idea.

Core

3 Rounds (NFT)

10 Evil Wheels
45s/45s Side Plank

It’s been so long since I’ve done side planks I don’t even remember.

Conditioning

1/2 Mile Sled Drag/Pull (135#)

I did half walking forward dragging the sled behind, and half walking backwards pulling it along. At the gym it’s 6 laps, so I alternated each lap.

Heading to the Doctor this afternoon to hopefully figure out what’s wrong with me. Just want to get back to normal.

Back to Survival Mode

I’m not really feeling any affects from last night’s garage session. Quads getting a little sore from the back squats, but nothing close to major DOMS. It was my first WOD back at Survival Fitness for the 4pm class today.

Warm-up

30 Air Squats
20 PVC Pass-thrus
30 PVC OHS
4 Rounds:
- 15s Jumping Jacks
- 15s Air Squats
- 15s Mountain Climbers
- 15s Squat Jumps
4 Rounds:
- 15s Plank
- 15s Supermans
- 15s Side Plank (L)
- 15s Side Plank (R)

Back to the predictable warm-ups. 🙂

OLY

2 Power Snatches every 15s for 4 minutes.

I used 95# and tried to get full hip extension, but didn’t have much success with it. It was tough due to not having much rest time at all, but I got through just fine with that weight.

WOD

7:00 AMRAP
3-6-9-12-15…

Thrusters (95#)
C2B Pull-ups

He was going for Open Workout 12.5 but messed up on the Rx weights, which should have been 100# for men. I thought about upping the weight, but stuck with the 95# as it was on the board. My best score for 12.5 was 66 reps back in August and I got 82 today. Using the lighter weight helps some but that’s a pretty big improvement. I’m pretty stoked about that since I hate thrusters and my C2B are usually not very good.

Finisher

5 Rounds

30s Handstand (against wall)
30s Rest

I tried to use as little pressure on the wall with my feet as I could, even taking them off the wall in the first couple of rounds. I also tried to really push up off the ground and keep everything really tight to help with actual handstands and handstand walks in the future.

I got home, took a short rest and then did some stuff out in the garage.

Strength

5 Rounds

5 Incline Bench Press
10 Parallette Pass Throughs
90s Rest

I warmed up with a quick set of 5 with the empty 45# bar and then used 115# for all 5 sets on the incline bench. I did do 10 reps on my last set instead of 10. All of the pass throughs were done unbroken.

Conditioning

10 Rounds

30s Row
30s Rest

Was able to keep consistent efforts, except the first one was a little weak, but I made up for it in the last interval.

4-1-2013-row1

4-1-2013-row2

Solid day of training.

If Grace and Cindy Paired Up…

Feeling pretty good today, especially by waiting until 5:30pm to WOD.

Warm-up

4 Rounds

15s Plank
15s Supermans
15s Left Side Plank
15s Right Side Plank

Strength

5×5 Floor Press

I did 115#, 145#, 165#, 185#, and 205#. That’s up from 195 I did last time and equal to what I did a couple of weeks ago for bench press. But the 205# was easier on the floor press, which doesn’t make much sense.

WOD

3 Rounds

10 C&J (115#)
5 Rounds of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats

Great WOD! I figured I could break under 20 minutes due to the fact that my “Grace” time with 125# is in the low 4s and I can do “Cindy” rounds in less than a minute. Finished in 17:46, but screwed up in the 2nd round through. I messed up my sticks and was a round of “Cindy” short, so I had to do 6 at the end. Clean and jerks felt good and I didn’t even really jerk them, mostly push presses. Rounds of “Cindy” aren’t too bad, except the push-ups start to get hard and had to break them up a bit. Very solid WOD though, which tested both my improved strength and my conditioning. Both felt solid.

Finisher

DU Practice

I got several streaks of 25-30 and called it a day.

Thrusters Suck

After working out yesterday morning I felt pretty good, until I did the rowing intervals before dinner. After that everything seemed to hurt. Sort of “meh” today, with definite soreness in my hamstrings. I heard about the workout this morning and thought about skipping out because I hate thrusters and knew how bad the WOD would suck. But you can’t improve on a movement if you skip out on it, so I forced myself to go in for the 5:30pm class.

I was there pretty early so had a chance to do a bunch of PVC pass-thrus and around the worlds to warm up my shoulders.

Warm-up

4 Rounds

15s Jumping Jacks
15s Air Squats
15s Mountain Climbers
15s Jump Squats

4 Rounds

15s Plank
15s Supermans
15s Right Side Plank
15s Left Side Plank

Strength

Find 1RM Shoulder Press

10 @ 45#
5 @ 75#
2 @ 95#
1 @ 115#
1 @ 135#
1 @ 145#
1 @ 155#
Fail at 165#
1 @ 155#

Looking back, I probably did too many warm-up reps. I never do it like that. 160# is my previous PR, so went for a new one even though 155# was pretty damn hard. I’ll take hitting 155# twice for the day though. Sounded like most people were doing pretty bad as well because of other work we’d done this week.

WOD

20:00 EMOM

8 Thrusters (65#)
3 Burpees

The Rx weights for the thrusters were 95/65, which is nearly impossible to do. I used 65# and couldn’t even do it all. After the 14th minute, I had to drop down to only 6 thrusters each minute so I could keep doing 3 burpees. Did all 8 and 3 reps in the final minute though because getting 30 seconds of rest no longer mattered.

55 thrusters and 55 back squat thrusters with 115# on Monday, 140 wall balls yesterday, and 150 thrusters with 65# today. I fucking hope we’re done with that movement for the week! 🙂

Gun Show Finisher

5 Sets

20 DB Curls (10 each arm)
MAX Diamond Push-ups
60s Rest

For the curls I used 15#, 20#, 25#, 30#, and 35#. The last set was a struggle to finish. I got 16, 15, 16, 15, and 12 reps on the push-ups. After this and all of the shoulder work, I can barely move my arms.

Definitely not doing a WOD tomorrow, but will most likely go in for the OLY class to work on the clean & jerk.