Nick Momrik's Fitness Logs

2 Rounds

• 4:00 – Bike Erg/TrueForm
• 10 – Box Jumps, 20″
• 2 laps – Farmer’s Carry (45/35 DBs)
• 30s – Jumps/hops
• 2x down and back – Bear Crawls
• 10 per side – Lateral Shuffles
• 15 – KB Sumo Deadlift High Pull (35/30)
• 10 – Slam Ball Slams (14/10)
• 12 – Med Ball Wall Balls (10, pass to each other)

We finished with another four minutes on the machine and finished at 23:03 I think?

2 Sets

• Parallette L-Sit Tuck Hold / Hanging L
• 12 Leg Raises (15 DB)

Back

3 Sets

• 4 Hex Bar Deadlifts (30-80-110-130-150-170)

4 Sets

• N: 10 Lat Pulldowns (7-8-9-10)
• B: 4 Strict Pull-ups

3 Sets

• 10 Seated Cable Row (8-9-10 / 6-6-7)

3 Sets

• 10 DB Back Fly (30 / 20-25-25)

Abs

8 Rounds (Tabata)

• 20s Plank
• 10s Rest

My glutes are so sore!

3 Sets

• Bench Press
  • N: 10x 45-75-105-135-145
  • B: 5x 45-55-65-75-85

6 Sets

• Push Press
  • N: 10x 25-30-35-40-45-45 (DBs)
  • B: 5x 35-65-70-70-70-70

3 Sets

• 10 Incline Chest Fly (25-25-30 / 15)

3 Sets

• 10 Lateral Raises (12-15-15 / 8-10-12)

Warm-up: Iron Scap

3 Sets

• Back Squat
  • N: 10x 35-65-85-105-115
  • B: 5x 35-65-85-115-135

3 Sets

• 15 KB Swings (53)
• 12/10 Barbell Bent Over Rows (70)

3 Sets

• 24 Walking Lunges (Front Rack)
  • N: 25 KB
  • B: 14 MB
• 15 DB Calf Raises (50/40)

3 Sets

• 10 per side – Landmine Rotations (35#)

My chest is pretty sore from the other day.

Oh wow, my shoulder mobility has declined quite a bit!

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