Nick Momrik's Fitness Logs

3 Rounds

• Concept2 Rower or Bike: 4 Minutes
• Bear Crawls: 2x Down and back
• Farmer’s Carry: 2.5 Laps (40/30# DBs)
• Box Step-overs: 20 Reps (20/18”)
• Medicine Ball “Around the World”: 10 Per side (15/8#)
• Parallette L-Sit Tucks or Holds: 30 Seconds
• Yoga Stability Ball Deadbugs: 16 Reps

Must faster, 28:10.

Upper Body Strength (Push/Pull)

Warmed up with the Crossover Symmetry Iron Scap.

4 Sets

• 8 Shoulder Press (45-55-65-75 / 45-50-55-57.5)

3 Sets

• 12 DB Bench Press (40-45-45 / 25[10])
• 12/12 Landmine Row (55)

3 Sets

• 12-15 Perfect Pushups (15 / 12-11-10)
• 15 Lat Pulldowns (# 6-7-7 / 3)

I had a headache most of the day yesterday, maybe still from the crud.

Lower Body Strength (Push/Pull)

4 Sets

• 8 Hex Bar Deadlifts
  • N: 80-110-130-130
  • B: 80-110-130-160

4 Sets

• 12 Goblet Squats (40-45-50-50 / 45)
• 7/4 Strict Pull-ups

3 Sets

• 10/10 DB Box Step-ups (20-20-25/20)
• 20 Banded Face Pulls (CS red)

4 Sets

• 30s Bosu Ball Plank
• 20s Rest

I wasn’t feeling good for a couple hours after that workout yesterday and it wasn’t even one where we rushed through. It was a casual pace.

Yoga today.

Was sick for nearly a full week and still got a headache this afternoon, so maybe it’s not completely gone.

4 Rounds

• 12 Goblet Squats (35/30)
• 12 Renegade Rows (25/20)
• 12 Hang DB Cleans (25/20)
• 12 DB Romanian Deadlifts (25/20)
• OH Carry (35/30)

2 Rounds

• 30s Plank
• 20s Rest
• 30s Side Plank
• 20s Rest
• 30s Side Plank
• 20s Rest

We warmed up with 3:00 on our machine. I was on the bike and the birthday girl was on the rower.

10 Rounds

• 1:00 BikeErg / Row
• 1:00 Rest

Lower Body Strength (Push/Pull)

4 Sets

• 8 Hex Bar Deadlifts
  • N: 80-110-110-110
  • B: 80-110-130-160

4 Sets

• 12 Goblet Squats (35-45-50-50 / 45)
• 6/4 Strict Pull-ups

3 Sets

• 10/10 DB Box Step-ups (20/15-20-20)
• 20 Banded Face Pulls (CS red)

4 Sets

• 30s Bosu Ball Plank
• 30s Rest

Warm-up: Iron Scap

3 Sets

• N: Goblet Squats 10x 35-40-45-50
• B: Back Squat 5x 65-85-105-125

3 Sets

• 15 KB Swings (45)
• 12 Barbell Bent Over Rows (65)

3 Sets

• 24 Walking Lunges (MB at chest)
  • N: 20
  • B: 10
• Dead Hang
  • N: 35s
  • B: 45s

3 Sets

• 10 per side – Landmine Rotations (35#)

3 Rounds

• Concept2 Rower or Bike: 4 Minutes
• Bear Crawls: 2x Down and back
• Farmer’s Carry: 2.5 Laps (35/30# DBs)
• Box Step-overs: 20 Reps (20/18”)
• Medicine Ball “Around the World”: 10 Per side (15/8#)
• Parallette L-Sit Tucks or Holds: 30 Seconds
• Yoga Stability Ball Deadbugs: 16 Reps

Got done in 29:24 and felt much better this week.