Single Leg Step Down – Page 3 – Nick Momrik's Fitness Logs

Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

5:00 Airdyne (103 cals, 2.55km)
Monster Walks
DB Snatch
- 5/5 @ 20#
- 5/5 @ 35#
- 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

10 Air Squats
9 DB Snatches (right, 50#)
10 Push-ups
9 DB Snatches (left, 50#)

I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.

Accessory

3 Sets

10/10 Weighted Step Downs (15″, 40# vest)
20 Kossack Squats (alternating, 40# vest)

You don’t realize how much legs actually get used in that AMRAP. This was tough!

Midline

4 Rounds (30s work, 30s rest)

30s V-ups
30s Hollow Body Scissor Kicks
30s Russian Twists
30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!

Damn Sleep Again

On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.

Warm-up

Monster Walks
Steamboats

Strength

4 Sets

12/12 Step Downs (15″, 35#)
12/12 Single Leg Calf Raises

Felt rough on the legs starting out, but got easier as I loosened up.

Conditioning

30:00 EMOM (alt)

cal Row
Pull-ups
cal Ski
Goblet Squats (35#)
Rest

My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.

2020-04-06-scores

Got in my floor PT exercises later in the evening.

Achy Breaky Legs

My legs were so wrecked last night already and ache today too. Especially in my hips. Made sure to get in the core stability work during lunch.

Midline

McGill Big 3

10-8-6 Curl-ups
10-8-6 Side Planks
10-8-6 Bird Dogs

The bird dogs were the hardest they’ve ever been because I was shaking trying to hold up my leg! Out in the garage at 4pm.

Warm-up

Monster Walks
Steamboats

Strength

4 Sets

10/10 Step Downs (15″, 35#)
10/10 Single Leg Calf Raises

The step downs were rough with the increased weight and how my legs felt.

Conditioning

5 Rounds

3:00 AMRAP
- 500m Row
- MAX Push-ups
2:00 Rest

I did the 500s in 1:48.1-1:48.2 every round, which felt good considering I haven’t rowed since February 8th, 2-3 days before my back tweak. I did sets of five push-ups and finished with nine to get 39 in the first round. I didn’t expect to get that many when I came up with this workout. I didn’t expect it to continue, but then I did the exact same thing three more times, before finally hitting 40 to finish. So 196 total push-ups! I really liked that workout. 😀

After cooling down I did my anded PT exercises.

Higher Rep Pull-ups

Skipping all PT exercises today. Out in the garage at 4pm

Warm-up

Monster Walks
Monster Squats

Doing three trips back and forth across the garage creates significantly more burn.

Strength

4 Sets

12/12 Step Downs (15″, 20# DB)
8/8 Single Leg Glute Bridges (50#, 3s hold)

This turned out much harder than I expected. I was out of breath!

Conditioning

20:00 AMRAP

20 Pull-ups
20 Box Jumps (24″)
200m Run

Gripped up and did 4×5 on every round of pull-ups, expect I did 5-5-10 at the very end. Got through 5+20. That one turned out pretty good and it felt good to be running outside. It’s a nice challenge to do some higher rep pull-ups like that.

New Farmer’s Carry Handles

My triceps aren’t sore yet, which is surprising. I did my banded PT exercises and three sets of 15 step downs at 14″ on each leg before lunch. Out in the garage at 4pm.

Warm-up

Monster Walks
Steamboats

Strength

5 Sets

12 DB Bench Press (50#, on exercise ball)
12 Lateral Raises (10#)

That was a new challenge on the ball!

Conditioning

10:00 AMRAP

10 MB Cleans (20#)
20 OH Plate Lunges (35#)
30 Double Unders

Tried to stay controlled and use good movement patterns with the cleans. Got through 4+30.

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These handles from Titan Fitness are pretty sweet. Can’t wait to try them out in a workout.

On April 11th it will have been two months since my back tweak, so that’s the goal date for picking up a barbell again. It’s hard to be patient, but I want to make sure I give it all plenty of time to heal and it gives me another 2.5 weeks to correct my imbalances.

Walk it Out

My hamstrings are still sore! Little sore in my calves. Out in the garage at 11am. I used the hip circle to warm-up with monster walks.

Strength

5 Sets

10/10 Step Downs (14″)
5/5 Single Leg Glute Bridges (3s squeeze, 50#)

Conditioning

10 Rounds

3 Rope Pulls
10 Plank Walks
30 Air Squats (w/ depth stop)

There were three of us, so we waterfalled and would start our rope pulls after the person in front got done with their plank walks. Gave us 20-30 seconds of rest. I went first and finished at 20:35. Those squats really started to burn. The eye hook holding the rope snapped in my last round, so I did 8 strict pull-ups.

Then I did my banded PT exercises. Tomorrow is going to be a rest day so will do the core work tomorrow.

Faster in Round Two

Well, more changes to life, as the State of Michigan ordered restaurants, bars, theaters, fitness centers, and many other types of businesses to close starting at 3pm yesterday. So I’m glad I stopped going to the gym last week. Looks like it’ll be garage gym workouts for the foreseeable future.

Yesterday I walked 20 minutes on the treadmill, going 1.38 miles, did some monster walks with the hip circle, and my banded PT exercises. Before I ate lunch today I did some PT exercises and the core stability work.

Midline

McGill Big 3

9-7-5 Curl-up
9-7-5 Side Plank
9-7-5 Bird Dog

I really wanted to do these yesterday since I’m switching them to a Monday, Thursday, Saturday schedule. Increased the reps again too.

Out in the garage at 4pm.

Warm-up

Monster Walks (black band, ankles)
2×15 Steamboats (blue)

Strength

5 Sets

24 Walking Lunges with 30-degree diagonal step (single DB, switch arms after 12, 30#)
10/10 Step Downs (15″)

My left leg felt much better on the step downs today. Almost couldn’t even notice a difference.

Conditioning

box

2 Rounds

20 Burpees
30 Box Jumps (24/20″)
20 Burpees
Rest 5:00

This was my first day doing any burpees since the back tweak. My times were 3:51 and 3:45. The ultimate goal was to go the same speed or maybe even faster in the second round. After getting through my burpees 10 seconds faster I knew I could do it. Felt great that I was able to pull that off!

Accessory

100 Band Pull Aparts (blue)
100 Band Curls (red)

I did 50-30-20 on the pull aparts and 4×25 on the curls. Both were harder than expected!

Four EMOMs

My body feels good. Still not sleeping great from the time change. I did some PT exercises at lunch and then went to the gym around 4.

Warm-up

Monster Walks (Hip Circle)
Steamboats
PVC Passes

Conditioning

8:00 EMOM (alt)
- 10 cal Ski
- 2 Legless Rope Climbs (11′, no jump)
2:00 Rest
8:00 EMOM (alt)
- 40 DU
- 10 C2B
2:00 Rest
8:00 EMOM (alt)
- 10 cal Ski
- 12 HSPU
2:00 Rest
8:00 EMOM (alt)
- 30 Zeus DU
- 8/8 Box Step Downs (16″)

I really concentrated on my back during the ski and limited my range of motion. Because of that I didn’t scale up from women’s calories. Our ceiling is much lower at the new location. I started on my knees, which also meant no jump and no momentum going into the first pull. Much harder. Probably made it close to a 15′ rope climb. I never missed a regular double under and did all of the chest-to-bars unbroken with a regular kip, not wearing any grips. Was pretty stoked about that. I did the handstand push-ups 7-5 each round and felt good. Great idea to get out the Zeus rope. LOL!! Definitely got my heart rate spiked so I scaled to 30 reps. I stopped on purpose during the first round doing 20-10. Then missed at 9 and 10 in the second round. The final two rounds were unbroken. Jumping up to a higher box for the step down (heel taps) was much harder on that left leg.

Midline

McGill Big 3

8-6-4 Curl-up
8-6-4 Side Plank
8-6-4 Bird Dog

I’ll get these in later after dinner.

Little Break

Damn time change. So dumb. Went to 10am open gym.

Warm-up

Monster walks (red band)
Steamboats

Put the band around my knees for the monsters walks and it was definitely easier.

Gymnastics

Did some handstand walking for about 10 minutes. After not doing any for a month since my back tweak, I was having a hard time getting comfortable just kicking up.I got one out to 25 feet, but was starting to feel some strain in my back so didn’t do a full 15 minutes of work like usual. I need to just start practicing throughout the week at the gym to gain comfort.

Conditioning

4 Rounds

25 cal Echo Bike
20 Strict HSPU
15 Strict Pull-ups
10 Evil Wheels
4:00 Rest

It was taking me about 1:15-1:20 on the bike and I was able to do 4×5 every round on the handstand push-ups. Pull-ups were all doubles with one triple each round. Had to limit the range of motion to be much shorter than I’d usually go for the evil wheels. My round times were 4:50, 5:16, 5:33, and 5:46.

PT

15/15 Clamshells (4 positions)
15/15 Fire Hydrants
2x 15/15 Single Leg Step Downs (14″)

My left leg (the bad side) is so much weaker on those step downs. I’m feeling a little burnt out from doing the Big 3 every day in addition to all of the PT exercises, so I’m taking a little break for the rest of a the day. I have a session at the PT in the morning.

Jing-a-ling

I’m maybe a little sore today from the pull-ups. I did my PT exercises in the morning and then went to the gym for the 4pm class.

Warm-up

400/400′ Side Shuffle Walk
Steamboats
Backwards Walk
30 cal Echo Bike
2 Rounds
- 10 Single Leg RDL (no weight)
- 10 Kip Swings
- 10 Air Squats
- 10 PVC Passes

Strength

5 Sets

3x10s RKC Plank w/ 5s rest
10/10 Single Leg Half Squats (12”)

Those half squats are from PT and effectively a heel tap on the ground. Probably more like 1/3 squat. Supposed to be the best exercise for glute activation.

Conditioning

18:00 AMRAP

6-8-10… Jingle Jangles (30’)
20-30-40… Double Unders
6-8-10… Air Squats (sit to MB on plate set at parallel)

I was planning on doing bike calories for the first movement, like the programmed workout, but got the idea to do the jingle jangles when I got to the gym. Didn’t miss a dub until 67/80 and then missed again right away. I think I missed 4x in the set of 90. Finished the round of 20-90-20 and then got three more runs. I looked at the clock just after four minutes in and thought, “Oh boy!” I kept up a solid pace throughout though, as evidenced by my double unders. I really concentrated on my air squats to keep a good back position. Felt really good!

Midline

McGill Big 3

7-5-3 Curl-up
7-5-3 Side Plank
7-5-3 Bird Dog