Squat Jump – Nick Momrik's Fitness Logs

Push the Cardio

Warm-up

80′ Side Walk with Hip Raise
40′ Carioka
10 Air Squat + Toe Touch
20 Trunk Rotations
Bar Hang

Legs & Conditioning

I started on the bike.

3 Sets

Partner A: BikeErg
Partner B:
- 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
- 10 alt Single Leg Lateral Jumps
- 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

Partner A: BikeErg
Partner B:
- 20 alt Curtsy Lunges (15/20# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 6/6 Split Squats (8/20# DBs)

It took us 38:57 and we did 14,776 meters with B missing about half a round on the bike in the middle section. I’m trying to push my pace more on the machines lately to get back some cardio capacity and lose some weight.

Sub Out Step-ups

Warm-up

High Knee Crossovers
10 Air Squats
10 Toe Touches
20 Trunk Rotations

Legs & Conditioning

We’ve been doing a lot of step-ups, so made some adjustments to this workout.

3 Sets

Partner A: BikeErg
Partner B:
- 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
- 10 alt Single Leg Lateral Jumps
- 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

Partner A: BikeErg
Partner B:
- 20 alt Curtsy Lunges (15/20# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 6/6 Split Squats (8/20# DBs)

Wow. We finished in 38:02 and did 14,934 meters on the bike.

It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (45/53#)
- 10 Russian KBS (45/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

10 DB Sit-ups (12/15# DB)
10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

A Clean Gym

On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations
5 Sumo KB Deadlifts (35#)
5 Russian KBS (35#)
4 Incline Squats (15# DBs)

Legs & Conditioning

3 Sets

Partner A: BikeErg
Partner B:
- 10/10 Single Leg Step-ups w/ Knee Drive (18″)
- 10 Sumo KB Deadlifts (35/53#)
- 10 Russian KBS (35/53#)

4 Sets

Partner A: BikeErg
Partner B:
- 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
- 15 Squat Jumps

3 Sets

Partner A: BikeErg
Partner B:
- 12 Incline Squats (15# DBs, 4 mats)
- 20 Glute Bridges
- 12 Weighted Jumping Jacks (5/8# DBs)

I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.

Midline

3 Sets

10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)

My back is pretty whiney today so I had to sub in the movements listed second.

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (25/15# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

80′ Monster Walks
80′ Lateral Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row (red CS band)
10 Superman
10 alt Seated Hip Opener Knee Taps

Too Wet for Broad Jumps

Warm-up

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs
80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs

3 Sets
- 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
- 12 alt High Jump One Arm Reach
3 Sets
- 12 DB Step-ups (20”, 35# DBs)
- 12 Duck Walk in place
3 Sets
- 8/8 Single Leg RDL (40# DB)
- 12 Weighted Jumping Jacks (5# DBs)
- 10 KB Sumo Squat (53#)
3 Sets
- 14 Side Step Lunges (20# DBs)
- 10 Hamstring Curls w/ ball
- 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

12 Elevated Glute Bridge (on step)
10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
10/10 Side Plank Banded Rows (purple rehab band)
12 Seated Oblique Twists (2s pause, 20# DB)

Single Arm Push Presses

Warm-up

20 PVC Passes
10 DB Bench Press (20#)
10 DB Bench Press (40#)

Back & Chest

4 Sets

MAX Strict Chin-ups (11-7-6-6)
10 DB Bench Press (50#)

Went on shorter rests today.

3 Sets

10 Lat Pulldown (115#)
15 Perfect Push-ups

3 Sets

10 Standing Straight Arm Lat Pulldown (60#)
10 DB Pullover (50#)

Conditioning

15:00 AMRAP

5 Burpee Pull-ups
10 Squat Jumps
10/10 Single Arm DB S2OH (25#)
50 Jump Rope

My back was pretty tight, so I had to be careful. Finished 7+3.

Run to Warm

It was about 60° at workout time today, so we made an adjustment to our plan.

Warm-up

1.72 mile Run (19:00)

Legs

3 Sets

12 Lateral Box Step Overs (24”, 20# DBs)
15 Squat Jumps

3 Sets

16 DB Reverse Lunges (40#)
16 Plyo Lunges

3 Sets

12 Cossack Squats
12/12 Lying Side Leg Lifts (5# ankle weights)

Since we warmed up with the run we removed the monostructural movements from those first two sections. It was so much worse this way, especially the lunge combo. Took us 21:45.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
20s Rest
10 Tuck-ups
10s Hollow Hold
20s Rest

Five fewer seconds of rest each time compared to about a month ago. I started to fall apart towards the end of round three. Finished in 4:52.

More Lunges

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists

Legs

3 Sets

12 Lateral Box Step Overs (24”, 20# DBs)
140m TrueForm Run
15 Squat Jumps

3 Sets

16 DB Reverse Lunges (45#)
250m BikeErg
16 Plyo Lunges

3 Sets

12 Cossack Squats
12/12 Lying Side Leg Lifts (5# ankle weights)

B had to substitute a bunch of movements today because of something in her hip. Increased the weights, bumped the reverse lunges up to 16 from 12 and did two more leg lifts per side. The second part was really bad. Took us 30:26.

Midline

2 Rounds

10 Decline Plank w/ Foot Tap
24 Russian Twists (35# plate)
12 V-ups
10 Hanging Leg Raises
10/10 Hanging Oblique Knee Raise