Walking Lunge – Page 3 – Nick Momrik's Fitness Logs

Bagel Bites Beat

My shoulders are feeling something today. Not sure if it’s from so many snatches and/or bar muscle-ups on Wednesday or the double overhead holds yesterday. Went to the 4pm class.

🎶 Lunges in the warm-up 🎶
🎶 Lunges in the strength work 🎶
🎶 Lunges at metcon time 🎶
🎶 With lunges on a Friday, you can lunge all the time 🎶

Sing it to the tune of the Bagel Bites commercial!

Warm-up

7:00 AMRAP

50′ Front Rack KB Carry (35# KBs)
8 Up-Downs
10 Plyo Lunges

Wasted some time putting pants away and another time putting my sweatshirt away. Still made it through 4 rounds plus the carry.

Strength

3 Sets

50′ Front Rack KB Lunges (53# KBs)
1:00 Rest

Conditioning

3 Rounds

500m Row
30 Walking Lunges
20 Burpees
10 cal Assault Bike
1:00 Rest

I averaged around a 1:49 pace on the rower and took right off on my lunges. Felt good on the burpees and tried to push on the bike a little. My rounds were 4:33, 4:34, and 4:35. Good one to just go and don’t stop.

Gymnastics

E90S

3×5 Toes to Bars

As I’ve been doing with the gymnastics volume lately my plan was to go until I had to break. I made 3 rounds taking 35-40 seconds to get through and then had to do 5-5-3-1-1 in the 4th round. Sixty T2B in just over 5 minutes ain’t too bad.

Slammin’

Last night I started getting a headache before bed and then felt it when I woke up several times through the night. It was gone this morning. This has started happening as I’ve pushed hard in some workouts.

I’m still excited about how the wall balls felt yesterday. After losing 15 pounds last year, I could feel a huge difference in burpees, but hadn’t really thought about wall balls or maybe just hadn’t done enough large numbers of them. Makes sense though; being 20 pounds lighter per rep really adds up when doing 100+.

Thought I’d be feeling my quads more today, but not too bad so far. Went to the 4pm class.

Warm-up

10:00 AMRAP

1:00 Assault Bike
5 Inch Worms + Down Dog
10 Double DB RDL (20# DBs)
5/5 Single Arm Half Kneeling Strict Press (20#)

Skill

10:00 EMOM (alt)

HS Walk Practice
Assault Bike

Can tell I haven’t practiced in weeks. Need to get back on it before the Open.

Conditioning

3 Rounds

60 Walking Lunges
40 Ball Slams (30#)
20 HSPU

The lunges started to burn in the first round and the ball slams were tougher than I expected. Went 7-7-6 on the handstand push-ups each round. Finished in 15:39.

Gymnastics

8 Rounds (Tabata)

20s T2B
10s Rest

Stayed after class for a little extra credit. My goal was to hold sets of eight for as long as I could. I made five rounds, then did a set of five and three singles. Only four singles in round 7, but came back with five singles to close. 57 total toes-to-bars, which ties my best from 2014.

An Easy Sweat

Did a bunch of walking at Cedar Point on Friday night and took a needed rest day yesterday. I was so tired from the trip I was in bed by 10 last night. Went to open gym today.

Accessory

4 Sets

3/3 Turkish Get-ups (35#)
10/10 Single Arm/Leg KB Deadlift (53#)
15 Lemon Squeezes

Conditioning

30:00 EMOM (40s work at a recovery pace)

Walking Lunges
H2H KBS (44#)
Double KB OH Hold (35#)
Bicycle Crunches
Lateral Box Step Overs (14″)

An easy sweaty one to get the heart up a bit and keep it there.

All About the T2B

Little hung over most of the day and even took a nap. Went to the 4pm class.

Warm-up

1:00 Row
50′ Walking Lunge
1:00 Row
10/10 Single Leg Lateral Step-ups (32″)
1:00 Row
5/5 Single Arm Dumbbell Clean and Push Press (30#)

Strength

Front Squat

10×45#
6×95
4×135
2×165
2×185
3x1x215

Wasn’t pushing it after the deadlifts yesterday. Live to lift another day. 🙂

Conditioning

EMOM: 3 Burpees (Yes, included the first minute!)

150′ Walking Lunge
100 Air Squats
75 T2B
50 Single Arm Dumbbell Push Press (50#)

The lunges were a breeze and I only had 2 or 3 left when the first minute ran out. Was doing 26 or 27 squats a minute I think. I knew the toes-to-bars would be the challenge in this one and was hoping triples would last awhile. I think at 30 reps I started doing doubles and was down to singles before I hit 40. Tried to drop, turn and get right back up on the bar to keep it going. When I got to the push presses, those went quick. Finished in 15:33.

Shoulder feels pretty good considering how many reps some of these workouts on the rig have had the last couple of weeks.

2x3x400

Went to the 4pm class.

Warm-up

2 Rounds

200m Run
10 Hand Release Push Ups
50′ Walking Lunge

Conditioning

3 Rounds

400m Run
25 Hand Release Push-ups

Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.

3 Rounds

400m Run
25′ Right Arm DB Overhead Walking Lunge (50# DBs)
25′ Left Arm DB Overhead Walking Lunge (50# DBs)

**Use two dumbbells, holding the second one on the other shoulder.

Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.

That was a lot of running yesterday and today. Happy I was able to run had for four of the six.

Gymnastics Strength

4 Sets

2×5 Strict Rope Pull-ups (alternating high hand each set of 5)
2×5 Strict HSPU

Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.

I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.

Forgot How To Wrap

My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.

Warm-up

2 Rounds

200m Run
5 Rope Pulls
50′ Walking Lunge

Conditioning

4 Rounds

5 Rope Climbs (13′)
50′ Overhead Walking Lunge (45# plate)
25 Sit-ups

I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.

Have I mentioned I’m loving this Ben Smith affiliate programming?!?!

Accessory

3 Sets

7/7 DB Shoulder Press (40#)
12 Kroc Row (40#)

Heading Out

My shoulders are still a little tender. Walked 18 holes yesterday and I’m playing some damn good golf lately! Mowed the lawn this morning and went to the 4pm class.

Active Life – Shoulder Flexion 8

2 Sets

5/5 Thoracic Rotation
5 Evil Wheels

Warm-up

400m Run
2 Rounds
- 20 Walking Lunges
- 10 Good Mornings (PVC)
- 30s Handstand Hold
Deadlifts
- 10×45#
- 10×135
- 5×185

Conditioning

5 Rounds

10 Deadlifts (225#)
15 Box Jumps (24″)
20 Hand Release Push-ups

Not a chance I was trying the Rx 275# and was able to keep the 225 unbroken. I never stopped on the box jumps, stepping down every rep. HRPU were done in 4 sets of 5 each round. Finished in 12:25.

Accessory

3 Sets

20 Overhead Walking Lunges (50# DB)
45s HS Hold

This combo lit up the shoulders.

Heading up north on vacation in the morning.

Feeling Good on the Rower

Got to the gym a little early before the 4pm class to get in the shoulder rehab work.

Active Life – Shoulder Flexion 4

3 Sets 5/5 Thoracic Rotation
2 Sets 5 Evil Wheels

I tried an evil wheel from my feet. Not happening!

Warm-up

400m Run
2x
- 20 walking lunges
- 15 Push-ups
- 30s Dead hang
10 Push Press (45#)

Hung from the bar instead of doing 10 kip swings.

Conditioning

5 Rounds

20 cal Row
20 Push Press (95#)
20 V-ups

Tried to keep it above 1,150 cal/hr on the Concept 2 rower. I did 12-8 push presses for the first two rounds and was feeling pretty good, so waited to see how round three went and maybe do the last two sets unbroken. Yeah right! Started fading fast in round 3 and had to rest a bit more in between. The last two sets of 12-8 were tough. Still no bar work, so I did the v-ups in place of toes-to-bars. Finished in 15:47. Would have been a lot slower trying to get through 100 T2B. Feeling good on the rower lately, so maybe losing 14 pounds is paying off.

Gymnastics

3 Sets

45s HS Hold
MAX Ring Rows

I went E2M and got 15-12-10 ring rows.

Lift Heavy Shit

I really did have plans to hit a garage workout yesterday, but I was tired and decided on another rest day. Wasn’t missing the 10am class today, except I walked in and it is actually a 9am on Saturdays! Oh well, I was able to take advantage of the empty gym and was kind of nice to do my own thing.

Warm-up

Bottom Squat Hold
10/10 Leg Swings
Dead Hang
2 Sets
- 50′ Walking Lunge
- 10/10 Single Arm KBS (35#)
10 Power cleans (45#)
8×95#
20 DU
6×115#
20 DU
4×135#
40 DU

Conditioning

This was one programmed at the gym during the week.

10-8-6-4-2 Power Cleans (155-185-205-225-245#)
50 Double Unders

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I did all single cleans. I missed 3 times in the first round of DU, did 2 rounds of 30-20, missed 5 times in the 4th round, and did the last round unbroken. Finished in 10:09. The bars sure got heavy after the first 2 weights, but it felt great to lift some shit.

Active Life – Back Max

1:00/1:00 KB Psoas Mobilization
10:00
- 8/8 Glute Bridges (3s hold)
- 12 Curl-ups (3s hold)

Did 5 rounds.

Bench Day

Did a bunch of yard work yesterday and didn’t have time to workout with other stuff and family visiting. Went to the gym at noon.

Warm-up

1 Mile Run
Bench press
- 10×45#
- 10×95
- 5×115

Had to get out of the house so I got the gym a little early to run.

15:00 AMRAP

10 Bench Press (135#)
20 Air Squats

Did two sets of 5 for every round of bench press and my second sets were starting to get slow in the last few rounds, so I think it was a pretty good strategy. Based on my 8:43 for 100 reps with 135 pounds I was thinking somewhere around 10 rounds would be pretty good. Then I did the first round in just over a minute. I finished the 6th round at 7:30, so was able to keep that same pace to get 12+3.

I’ve been wanting to try a metcon with bench pressing, so finally pulled this out of my idea list. The only other times I’ve benched in a metcon were Linda and 100 reps for time.

Fitting that this morning Castro announced bench press would be at Regionals. I wonder what the workout will be.

https://www.instagram.com/p/Bib_NivFgQn/

5 Rounds

100m Single Arm Farmer Carry (62#)
20 Walking Lunges
100m Single arm OH Walk (44#)
20 American KBS (44#)

The rounds were much quicker than I thought so instead of doing the planned 30 minutes, we cut it off after 5 rounds, which was at 21:09.