2022 – Page 5 – Nick Momrik's Fitness Logs

Foam Boxes

Got new 20″ and 24″ foam stackable plyo boxes from Titan Fitness and waiting on the 6″ and 12″, which are backordered, to complete the set. Trying to sell my set of jerk blocks now.p

2:00 Lateral Step-ups (20″)
2:00 BikeErg
3 Rounds
- 16 alt Weighted V-ups (15#)
- 12x 2 Plank Jacks + 2 Mountain Climbers
2:00 Lateral Step-ups w/ Kick (20″)
2:00 BikeErg
3 Rounds
- 12/12 Banded Rotations (blue CS)
- 12 alt Hanging Knee Raises
2:00 Lateral Step-ups w/ Butt Kick (20″)
2:00 BikeErg
3 Rounds
- 20 Seated Leg Lifts over DB
- 1:00 Plank
2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
2:00 BikeErg

I started on the box and Brandi started on the bike. We finished in 30:36 and then did some mobility.

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.

Steppin’ Three Ways

3 Sets

Partner A: Step-ups w/ Knee Drive (14/18″)
Partner B:
- 4/5 Strict Pull-ups
- 20 alt Gorilla Rows (15/20# DBs)
- 12 DB Curls (15/20#)

3 Sets

Partner A: Backwards Step-ups (14/18″)
Partner B:
- 12 Lat Pulldown (60/104#)
- 12 Pendlay Row (55/75#)
- 12 Waiter Curls (10/15# DBs)

3 Sets

Partner A: Side Step Over (14/18″)
Partner B:
- 12 Incline Back Flys (15/20# DBs)
- 12 Straight Arm Pulldown (38/60#)
- 12 In and Out Hammer Curls (15/20# DBs)

That was a lot of step-ups, so 18 inches was plenty high enough! I went 26-28-32, 30-32-34, and 34-32-30 if I’m remembering right. We finished in 28:47.

Machines & Abs

4:00 Row
3 Rounds
- 16 alt Weighted V-ups (15#)
- 16x 2 Plank Jacks + 2 Mountain Climbers
4:00 BikeErg
3 Rounds
- 12/12 Banded Rotations (blue CS)
- 12 alt Hanging Knee Raises
4:00 Row
3 Rounds
- 20 Seated Leg Lifts over DB
- 1:00 Plank
4:00 BikeErg

I finished in 29:52 and then we did a bunch of hip mobility.

Tri No More

Walked 18 holes yesterday because the weather was perfect and there was a chance we’d only be able to play 9 holes today.

Upper Body & Conditioning

3 Sets

Partner A: 10 Burpees
Partner B:
- 10 DB Bench Press (15-20-20/50# DBs)
- 10 DB Flys (15/30# DBs)

3 Sets

Partner A: 75 Jump Rope
Partner B:
- 10 Banded Chest Fly (blue CS)
- 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

3 Sets

Partner A: 10 Burpees
Partner B:
- 8 Front Raise + Lateral Raise (8-5-5/8# DBs)
- 8 Arnold Press (15-12-10/25# DBs)

I did my Arnold presses seated.

3 Sets

Partner A: 50 Jump Rope
Partner B:
- 10 DB Upright Rows (12-15-15/20# DBs)
- 10 DB Around the World (5/8# DBs)

2 Sets

Partner A: 10 Burpees
Partner B:
- 15 DB Skull Crushers (15/25# DBs)
- 15 French Presses (30-25/40-30# DB)

2 Sets

Partner A: 50 Jump Rope
Partner B:
- 15 OH Tricep Extensions (rope on cable pulley, 27#)
- 10 Diamond Push-ups

This was worse than the tricep focused workout I did in Cancun and I could barely move my arms for days. We’re going to be feeling this one! We finished in 36:10.

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.

Quick and Then 18

10 Rounds

5 Burpees / 5 cal Row
8 DB Front Raise Squats (12/10#)
8 DB Push Press (20/15#)
4/4 Half-kneeling Side Ball Slams (15/10#)
50m Single Arm OH Carry (50/25#)

Brandi’s foot is bothering her, so she rowed. I finished in 26:42 and she wasn’t far behind. Heading out to ride 18 holes so didn’t have time for more. It was a great all around workout.

Back to Back Golf

I walked 18 on Wednesday and 9 yesterday, so didn’t have time for any workouts.

Warm-up

2 Sets

4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)

Back, Arms, & Conditioning

3 Sets

TrueForm Run
6/4 Strict Pull-ups
20 alt Incline DB Bench Press (45/20#)
10 Tricep Pushdowns (60/38#)

3 Sets

Row
20 alt Incline DB Row (25/20#)
20 alt Inclide DB Chest Fly (25/12#)
10 DB Curls (25/15#)

3 Sets

TrueForm Run
10 Straight Arm Pulldowns (60/38#)
10-15 Diamond Push-ups
10 Hammer Curls (25/20#)

Brandi was on the machines first and I repped out first. Was able to bump up to 25# on everything I had used 20# for before. I went 6-5-4 on each round of push-ups. Took us 29:52.

We did about 10 minutes of hip mobility.

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

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

Legs

3 Sets

30s Standing BikeErg
10/10 Side Step Lunge (15/12# DBs)
10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

10 Back Squat + Calf Raises (55#)
10 Calf Raises (55#)
12 alt Twisting High Jumps

3 Sets

16 Goblet Side to Side in Low Position (15#)
6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

2x 10/10 Banded High Press
20 alt Seated Hip Opener Knee Taps
2 Sets
- 10 Prone PVC Pulldown Behind Neck
- 10/10 Standing Knee Against PVC with Foot Raise

Feeling Weird

Feeling a little weird today. Hope I didn’t catch something on the trip home.

Warm-up

10 Cat Camel
6-4 Curl-up (10s hold)
10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

5/4 Pull-ups
4 Twisting Broad Jumps
5/5 KB Side Swings (20/15#)
5 Hang Cleans (65#) / DB Squat Cleans
12 Push Jerks (65#) / 4 Devil Press (12#)
30s Rest

My back still isn’t awesome after sitting in meeting rooms for a week and flying home, so I swapped out the Devil presses. I think I started my final round early. maybe mistook a 12:08 for 12:00? Finished in 13:46.

Not quite right, so I didn’t continue with the midline and mobility work.