Single Leg RDL – Nick Momrik's Fitness Logs

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)

Handstands

8 Sets

3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

500m SkiErg
500m Row
1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

10:00 BikeErg (5,060m)
20 PVC Passes

Conditioning

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.

I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!

Handstands

2×5 Kick-ups (bad leg)
2×5 Kick-ups (good leg)

Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!

Midline

4 Sets

20/20s Weighted Side Plank (30#)
20s Superman Hold
10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

10/10 Single Leg RDL (foot on wall, 70# KB)
10/10 Single Leg Glute Bridge (2s pause)

Bounce vs. Muscle It

I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.

Warm-up

5:00 BikeErg (2,450m)
80′ Lateral Monster Walk
80′ Monster Walk

Handstand Balance Breakthrough

Wrist Warm-up
2 Sets
- 20 Banded Arm Circles
3 Sets
- 2 Handstand Split to Stacked
2 Sets
- 30s Wall-facing HS Hold

The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.

Legs

4 Sets

20 DB Walking Lunges (diagonal, 50# DBs)
10/10 Single Leg RDL (foot on wall, 70# KB)

3 Sets

12 Barbell Hip Thrusts (85#)
12/12 Lateral Step-ups (50# DB, 24″)

I bet it’s been at least three years since I’ve done barbell hip thrusts.

12 DB Front Squats (40# DBs)
12/12 Single Leg Calf Raises
12 DB Front Squats
12/12 Single Leg Calf Raises
12/12 Single Leg Calf Raises

I skipped the third set of squats because my back was feeling weird.

Conditioning

2 Rounds

10 Pull-ups
10 Box Jump Overs (24/20″)
15 Hang Power Snatch (75/50#)
10 Box Jump Overs (24/20″)
10 Pull-ups
3:00 Rest

Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.

Club Grip

My pecs are a little sore. Worked out at 4pm today.

Warm-up

8:00 BikeErg (3,856m)
80′ Lateral Monster Walks
80′ Monster Walks
5/5 Landmine Curtsy Lunges (club grip, 45#)

Legs

5 Sets

8/8 Single Leg RDL (foot on wall, 70# KB)
6/6 Landmine Curtsy Lunges (club grip, 115-125-135-145-155#)

This new club grip is awesome for these!

3 Sets

50m Tip Toe Farmer Carry (50# DBs)
12/12 Single Leg Step Downs (15″, 50# DB)

Conditioning

4 Rounds

10 Plyo Lunges (50# DBs)
14 Pull-ups
10 Bar-facing Burpees
1:30 Rest

Another good #repeater workout. I wore my grips and easily did all pull-ups unbroken. They felt soooo good! I was even playing around with cycling my butterfly quicker. My times were 1:10 – 1:04 – 1:02 – 1:00.

553 Reps

Feeling pretty good. I started getting set up before 9am.

Warm-up

800m Run

Strength

3 Sets

20 Front Rack Curtsy Lunges (50#)
10/10/10 Front Rack Calf Raises (50#, out-neutral-in)
10/10 Single Leg RDL (50#, foot on wall)

Not bad. Nice to get in a little leg work.

Conditioning

25:00 AMRAP

50 Plyo Lunges
50 Single Arm DB S2OH (50#)
50 Squat Jumps
50 Burpees

I had several different versions of the workout and settled on this one. Went 30-20, 5×10, and 5×10 on the lunges. In the first round of shoulder to overheads I did 20 by doing five each arm twice before putting down the dumbbell, did that again, and then finished with five each arm. In the other rounds I did ten each arm, rested, repeated, rested and then five each. I mixed jerks and push presses. All singles on the jump squats and picked up the pace in the third round, doing them in under 1:30. Watched the clock during my second set of burpees, which took 3:43. Overall I got through 2 rounds plus 153.

All done in less than an hour.

Where Did Time Go?

I finished the flooring on Sunday afternoon, painted the trim throughout the day, and installed the trim yesterday morning. Walked 18 holes on the golf course. I still need to get more sleep, but I’m feeling good today. Worked out at 4pm.

Warm-up

5:00 BikeErg (2,571m)
160′ Lateral Monster walks
160′ Monster walks
5 Devil Presses (25# DBs)
3 Devil Presses (40#)
10 Kip Swings
2 Devil Presses (40#)

Conditioning

4 Rounds

5 Devil Press (25/40# DBs)
20 T2B
5 Devil Press
2:00 Rest

I was hoping to do 12-8 toes to bar every round. I did for three and knew I wouldn’t make the last so I went for three sets and that failed. I had to end up going 8-6 and six quick singles to get through. My times were 1:34, 1:32, 1:33, and 1:46. Faster than I was thinking when I wrote this workout, but glad I did the two minutes of rest because it allowed the T2B to come back some. That was a good one. I did wear my grips through the entire workout and taped my thumbs for the dumbbells.

Strength

4 Sets

12/12 Single Leg RDL w/ foot on wall (70# KB)
12/12 Weighted Single Leg Step Downs (15″, 40# DB)

Will have to remember this superset. It blew up my glutes!

3 Sets

20/20 Landmine Curtsy Lunges (pulses, lighter – 45+30#)
10/10/10 Weighted Calf Raises (3 position – out-neutral-in, 45# DBs)

Another good pairing. Those pulses really burn at the light weight and I didn’t expect them to affect the calf raises as much as they did.

We were already at almost 90 minutes and needed to drop off my truck so we skipped the ab work today.

Heavy Ankles

Yesterday I walked 18 holes. My lats starting getting sore and I realized we hadn’t done pull-ups since Memorial Day! Lats are triceps are sore today too. Out in the garage at 4pm.

Warm-up

5:00 SkiErg (1,076m)
160′ Lateral Monster Walks
160′ Monster Walks
20 Monster Squats
2 Sets
- 20 Lateral Hops
- 10 Tuck Jumps
Calf Stretching
10 Shoulder Press (45#)

Strength

4 Sets

12/12 Single Leg RDL with foot on wall (53# KB)
10/10 Weighted Step Downs (15”, 40# DB)

Nice little combo.

Conditioning

4:00 AMRAP
- 30 Double Unders
- 10 Push Jerks (95/65#)
4:00 Rest & Repeat

I had no idea how this would go when I created it and was worried about so much focus on the calves. That’s why I had a bunch of calf stuff in my warm-up. I started out a little conservative, getting 4+36 with one miss on the rope. Felt good, but I suspected the push jerks would start to add up in the second go. Went out faster though and tried to hold on, with 5+3 and two misses on the rope. My push jerks were definitely getting close to failure in rounds 4-5. Really happy with how that one turned out.

Midline

4 Sets

10 Hanging Leg Raises (5# ankle weights)
10 Pike-ups (5# ankle weights)
15/15 Mountain Climbers (5# ankle weights, feet elevated)
10/10 Partner Banded Rotations/Holds (red)

I wore my new five pound ankle weights through the entire thing. Just gross.

Ready for the 2016 Games

Got out to Cali yesterday, watched some of the teens and Masters at the Games and then watched the team Murph event. Froning’s Mayhem Freedom team was impressive in their pacing, as expected, and blew everyone away after coming in at about 20th place after the first run.

Bryan and I went to the hotel’s fitness center this morning before heading out around Los Angeles for touristy stuff. Warmed up with 400 meters on the treadmill.

5 Sets

10 DB Bench Press (50# DBs)
10/10 Single Leg RDL (45# DBs)

4 Sets

10 Push Press (45# DBs)
20 Russian Twists (50# DB)
10/10 Kroc Rows (50# DB)

Worked up quite a sweat! Probably won’t do much of anything until Monday.

More Carbs, No Bonk

Got to the gym early so I could do some pre-hab. My shoulders have felt a little wonky the last couple of days.

Warm-up

3×10 Reverse Hyper (210#)
Crossover Symmetry Activation
OH Mobility/Stretching

Strength

OHS (5-10-X-5 Tempo)

45#
75#
95#
115#
135#
155#
175#
190# (dumped after the 10s in the hole)

My shoulders were not feeling stable today, even in early sets. I did 185# last week so I had to go for more this week even though the stability didn’t seem to be there I didn’t even try to stand up with 190 because the bar was moving all over the place. Was a win just to get the 5 second descent and 10 seconds in the hole, which is still 15 seconds under tension.

Accessory

4 Sets

5/5 Single Leg RDL (155#)
5 Evil Wheels

Felt a little tightness in my low back on the first 2 sets. Focused more and was good to go.

Conditioning

At an 80% pace. We haven’t paced one of these in quite a long time and figured it would be good going into a tough week for me.

8:00 AMRAP
- 5 Thrusters (75#)
- 5 Burpee Step-ups (24″)
3:00 Rest
8:00 AMRAP
- 5 Pull-ups
- 10 Russian KBS (70#)
- 15 Plate Hops (on 45# plate)

I got exactly 8 rounds in the first and 8+4 in the second. I think. I wasn’t using chips to keep track like usual, since it was more about just going at a steady and even pace.

I kept the programming on the easy side since I was planning to head back in the afternoon to knock out the first rowing session. Busy week with the Team Series workouts and local competition on Saturday so need to get the rowing done early. Got to the gym around 6pm. Didn’t do any warm-up at all; right on the rower.

Row: 2k Pacing

5 Sets

750m
5:00 rest

Pacing

Sets 1-2: 2 splits slower than 2k pace (1:43)
Set 3: 1 split slower than 2k pace (1:42)
Set 4: 2k pace (1:41)
Set 5: As if it was the last 750m of a 2k race

Even though I worked out in the morning, I was hoping for a better outcome than session 1 last week, which I think was a nutrition failure. I’ve upped my carbs since then.

No bonking today! Nailed the pace in every set. I started to kick it in with about 250 meters left on that final 750m simulation and could have done so earlier. Very pleased though. I also wore my heart rate monitor for shits and giggles. Got it up to 167 in that final row.

Testing Twenty

Slept in this morning after getting up in the middle of the night to order my iPhone 6s. Headed to CFi just before noon.

Warm-up

Easy 3:00 on the Air Dyne for 61 calories.

Row

20:00 for max meters

In the first week test I was not happy with my performance of 5,150 meters at an average pace of 1:56.5 because in my recent 5k PR I averaged 1:53.8 in just under 19 minutes. World’s apart. In that first test I started out at a good pace but couldn’t hold and just kept drifting away.

Today I followed the plan set out in the program and set my target at a 1:54 average, knowing I shouldn’t have much of a problem beating it and getting near or under the pace I did for the 5k. Having to hold back in the first 10 minutes was tough but I trusted in the plan. If you notice the pace of the first 2:00 split is low that’s because of going hard for the first 10 strokes and then settling in around 1:57.

Between 5 and 6 minutes the average was right an 1:56.0, and I held exact there until around 9 minutes in, when it started to creep down. From there it kept getting lower each minute. When I passed 5,000 meters it wasn’t off a PR time by more than 5 seconds and I was just starting my kick going into the final stretch, so I could have easily beat it. Averaged a 1:53.6 or .7, depending on if you’re looking at the ending screen or the splits, to beat my goal pace. Total of 5,278 meters for a 128 meter jump over week 1. I think I could have done a better job from about 8 minutes left to 4 minutes left, which I’ll have to remember the next time I do a 5k test.

Happy with the progress and the things I’ve learned about the erg so far, but still a lot of room for improvement. Excited for the next phase.

I don’t know why I didn’t take my shirt off today. It got very uncomfortable after about 5 minutes when the sweat started pouring out.

Accessory

5 Sets

8/8 Single Leg RDL (115#)
15 Decline DB Bench (45# DBs)
5 Supinated Pendlay Rows (135-145-145-155-155#)

Gradually going up on the RDLs each week. My posterior chain felt a lot tighter when I was standing on my right leg. The bench was easy even at 15 reps. First time trying Pendlay Rows with the reverse grip; definitely a different feel to it.