Weighted Box Step-over – Nick Momrik's Fitness Logs

All New by B

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
3 Sets
- 80′ Tip Toe Walk (Forward, Back, Forward)
- 10 Calf Raises

Legs

3 Sets
- 12 Lateral Box Step Overs (24”, 15# DBs)
- 140/120m TrueForm Run
- 15 Squat Jumps
3 Sets
- 12 DB Reverse Lunges (40#)
- 250/200m BikeErg
- 16/10 Plyo Lunges
3 Sets
- 12 Cossack Squats
- 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

30s Dead Bugs
10s Rest
30s Side Plank Twist (on elbow)
10s Rest
30s Side Plank Twist
10s Rest
30s Bear Crawl (forward/back over 6′)
10s Rest
30s Lateral Plank Walk
10s Rest

Good one that B found online. Rough on the shoulders.

Five More Pounds

I’ve been swamped at work, so yesterday ended up being a full rest day instead of active recovery. Workout at 10am this morning.

Warm-up

3:00 Bottom Squat Hold
5:00 BikeErg (2,523m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 10×45#
- 5×95
- 3×135
- 3×165

Weightlifting

4:00 EMOM – 3 Power Cleans (185-185-195-195)
4:00 EMOM – 2 Power Cleans (205-205-215-215)
4:00 EMOM – 1 Power Clean (225-235-245-255)

All touch-n-go reps. Five pounds more than a few weeks ago. I haven’t picked that up since February of 2018. Felt good today and definitely had more in the tank. I’ll keep slowing working on my leg strong and confidence with the lift. Things are working. Maybe I can get back to my best of 275 or even more.

Midline

5 Rounds

20 PVC Sit-ups (anchored + AbMat)
30 Russian Twists (35# plate)

These PVC sit-ups are gross. My upper abs were on fire in round 3 and I had to start breaking them up. I did the twists all unbroken though. Finished in 7:11.

Conditioning

20:00 AMRAP

10 Burpee Pull-ups
40 Double Unders
10 Double DB Box Step Overs (50/35#, 24/20″)

Did step burpees from the start to help with heart rate. I missed a dub is 3-4 of my rounds I think. Never rested during the step overs. You just have to keep grinding. Finished 7+1.

Hiya 2021

I think my tailbone is good to go and I’m noticing minor improvements to my shoulder. I was up way too early this morning, so I got in a nap before my workout at 11am.

Warm-up

5:00 TrueForm Run (0.8 km)
Crossover Symmetry Activation

Chest & Triceps

4 Sets

10/10 Landmine Floor Press (65-70-75-77.5#)
10 Supinated Tricep Pulldown (bar, 49-60-60-65#)

Probably shouldn’t have done those floor presses because they were not kind to my left shoulder.

4 Sets

10 Incline Bench Press (95-95-110-110#)
10 Overhead Tricep Extension (rope, 49-49-54-54#)

The extensions weren’t great with my shoulder either, but the incline bench was fine.

4 Sets

12 Incline Fly (25# DBs)
12 French Press (50# DB)

Conditioning

3 Rounds

10 Strict Chin-ups
20 Squat Jumps
10 DB Push Jerks (50# DBs)
10 DB Box Step Overs (24″, 50# DBs)

I went 4-3-3 for the first round of chin-ups and took a quick break after 5 step overs. In rounds two and three I did doubles and singles on the bar and unbroken on the step overs. Finished in 7:50.

Knocked out Crossover Symmetry Recovery and ohhh the burn after hitting upper body.

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

2:00 SkiErg (460m)
160′ Monster Walk
160′ Lateral Monster Walk

Strength

4 Sets

8/8 Single Leg Lateral Step-ups (24″, 45#)
16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

3:00 AMRAP
- 10 DB Box Step Overs (24/20″, 35/20# DBs)
- 15 Pull-ups
2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

12 Decline Sit-up (30# DB)
12 Parallette Shoot Throughs (5# ankle weights)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

12 Parallette Shoot Throughs (5# ankle weights)
12 Decline Sit-up (30# DB)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

Saturday Shoulders

I’m feeling good after the gym workout yesterday. Today’s workout at the gym wouldn’t have been good for my injuries, so I didn’t go. Was out in the garage after 11.

Strength

Single Arm DB Shoulder Press

5 reps each arm, then change weight
5# -> 50# with 5# increases
50# -> 5# with 5# decreases

So it’s a pyramid with a flat top. By doing 50 pounds twice, it ended up being 20 sets for 100 total reps on each arm. I finished in 9:24.

Conditioning

20-15-10-5

Burpees
DB Box Step Overs (24″, 35# DBs)

Thought about combining them in to one movement, but I didn’t want to be bending over to lift up the dumbbells that often with my back and I’m pretty sure it would have been much slower. Finished in exactly 7:00.

Year of the Engine – Polarized

27:00 Airdyne

** Done at endurance pace with 7 second sprints @ 6:00, 12, 18, 24 and recover back to the endurance pace.

I did 721 calories and 15.53 km. That wraps up 16 weeks of the program. These polarized workouts have been pretty much just more endurance days, but I’m guessing the length of the sprints is going to get longer for the next four weeks.

Back from the Couch

Wow, what a week! On Monday afternoon, after shoveling, I started to feel weak and tired. Was still a little off on Tuesday. When I woke up on Wednesday I could tell it was worse. Great way to turn 39! After the 2.5 hour drive home I felt like total shit. Thursday and Friday were worse and pretty much all day was on the couch with an average of over 10 hours each night in bed, not counting naps. I finally was feeling better on Saturday and did a bunch of stuff in my workshop but didn’t seem like I had enough energy for a workout. This morning I was feeling something odd, but different that the previous days. Wasn’t quite sure about going to the gym. I made it in at noon for open gym though. Those four days off are probably the longest streak without exercise in several years.

Strength

Overhead Squat

2x10x45#
6×75
6×95
3×115
3×135
3×145
3×155
3×165

All close grip and even with the last set my index finger was only out to the last knurl ring. Usually I’m all the way up to the collars of the bar. My shoulders felt pretty solid, especially for the close grip. Legs felt extremely weak though.

Conditioning

30:00 AMRAP

20 Sit-ups
15/12 cal Row
15 Hand Release Push-ups
10 DB Box Step Overs (24″, 25# DBs)

I definitely planned to just cruise though this. After I got through 3 rounds I knew I was ok and picked up the pace getting faster each round. My average was probably a little under 1,100 cal/hour on the rower, except for the last two times. Today I went 8-7 on every set of push-ups instead of my usual 3×5 for something like this. Found a nice turning rhythm on the box and it was nice to use a light weight. Finished 9+10. Felt really good to go through that.

I’m going to try some new nutrition stuff to start the year and posted about it over on nick.blog.

Leg Day

Was too nice not to golf yesterday, especially when the 12 day forecast doesn’t show anything above 55 degrees. I did ride in a cart though since it was probably the last weekday golf of the year. Went to the 5pm class tonight.

Warm-up

400m Run
2 Rounds
- 20 Air Squats
- 15 Good Mornings (PVC)
- 10/10 Lateral Step-ups (30″)

Strength

Back Squat

10×45#
10×95
5×135
5×185
5×215
3x5x235

Squatting still just feels so weird. I think part of my is scared and part doesn’t know what the weights should feel like. The working sets were far tough but ok. Slowly working my way back and increasing that potential max…

Conditioning

4 Rounds

20 Wall Ball (20#, 10′)
15 Dumbbell Box Step Overs (40# DBs, 24″)
Rest 1:30

Ewww! My round times were 1:54 – 1:56 – 2:03 – 1:51 for a final time of 12:14.

Hugs

Lazy again yesterday. First week of the Thruster Attack that I’m not sore from the Tabata day. Went to the 5:30 class.

Warm-up

3 Sets
- 10 Mountain Climbers
- 10 Air Squats
- OH Banded Stretch
OHS
- 8×45#
- 8×75#

Went close grip on those warm-up OHS.

12:00 EMOM (alt)

8 OHS (95#)
8 T2B

Gymnastics – 5 Sets

10 C2B Pull-ups (5-5)
10 Decline Push-ups (24″)

Conditioning

10:00 AMRAP

4-8-12-16-20-24-28-30

Goblet Squats (20#)
Weighted Box Step-overs (20#, 20″)

Used a medicine ball and never put it down. Finished the full round of 24, then 28 squats and 2 of the step-overs. Talk about a leg pump. Jumped on the Airdyne for 5:00 to flush my legs and went 1.34 miles.