2022 – Page 7 – Nick Momrik's Fitness Logs

Fresh Plank Moves

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 Power Cleans / Squat Cleans (65/55#)
4 Devil Presses (15/12#)
30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

15 DB V-ups (10/5# DB)
20 alt Plank Step-outs
15 Hollow In/Outs w/ Legs
10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.

Normal Lunges

Warmed up with some back mobility stuff.

Conditioning

5 Rounds

50 Jump Rope
10 DB Front Raise Squats (8#) / Hang DB C&J (20#)
20 Lunges
8/8 Hang DB Snatch w/ foot up to bench (20/8#)
100m Farmer Carry (40/25# DBs)

I did regular lunges today instead of plyo, which are much slower, so it took me 19:05. Another humid one.

Midline

4 Sets

20/20 Banded Butter Churners (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)

Did a few back stretches.

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

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

Conditioning

3 Sets

BikeErg (4,883m)
20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
15 Perfect Push-ups
20 Seated Piked Foot Claps

3 Sets

Row (2,048m)
20 alt Dumbbell Thrusters (15/10#)
16 Combo Laterals (front + side, 8/5#)
20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

BikeErg (5,207m)
8/8 Slider Hamstring Curls (one leg raised)
10 Inverted Bar Rows
16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

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

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (25/15# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener Knee Taps

Off

Warm-up

10 Cat Camel
6-4 Curl-up
10/10/10/10 Banded Leg Swings
10 PVC Passes
20 Trunk Rotations

Conditioning

4 Rounds

10 Handstand Push-ups / Seated DB Shoulders Press (35#)
8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
10/10 KB Side swings (20/15#)
8 Parallette Shoot Thrus / 10 Good Mornings (35#)
10 Hammer Curl + Shoulder Press (25/12#)
1:00 Rest

I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.

Midline

3 Rounds

15 MB Sit-ups (20#, anchored, to wall)
8/8 Side Plank DB Reach to T (8#)
20 Reverse Crunch
20 alt V-ups

We did some hip mobility for about 10 minutes.

I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.

Before 9

Later workout today, after 1.

Conditioning

Partner Chipper (run together)

700m Run
80 Static Incline Bench Press (40/20#)
80 Split Leg KB Deadlift (53/30#)
40 Side Ball Slams (20/10# MB)
40 Incline Back Fly + Row (20/12#)
60 Burpee Step-ups (20”)
40 Incline Back Fly + Row
40 Side Ball Slams
80 Split Leg KB Deadlift
80 Static Incline Bench Press
700m Run

We added the back movements this week and did step burpees and step-ups. Finished in 33:01.

Midline

3 Sets

10/10 Pallof Raises (blue/red CS band)
10/10 Hands & Knees Upper Back Rotation
1:00 Plank
10/10 Banded Anti Rotations (blue/red CS band)

Heading to golf 9 holes and then I need to mow the lawn, which I wish I had thought of this morning.

Before Kane Brown

Yesterday was great weather so we went and played pickleball for an hour. Warmed up today with various back movements.

Conditioning

5 Rounds

50 Jump Rope
10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
20 Plyo Lunge
8/8 Hang DB Snatch w/ foot up to bench (20/10#)
100m Farmer Carry (40/25# DBs)

Never tripped on the rope, though it did get caught up around two parts of the rig in one round. Finished in 16:46, which beats the last 18:22.

Midline

4 Sets

20/20 Pallof Circles (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)

Kane Brown concert tonight!

Even Faster

Walked 18 holes yesterday.

Warm-up

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

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row (red CS band)
10 Superman
10 alt Seated Hip Opener Knee Taps

Rainouts

Our legs were really feeling it from the Thursday to Saturday workouts, so on Sunday we played some pickleball, which got rained out and later walked three holes of golf before another storm rolled in. Then yesterday I walked 18.

Warm-up

10 Cat Camel
6-4 Curl-up
Banded Leg swings

Conditioning

4 Rounds

10 HSPU / Seated DB Shoulders Press (35#)
8/8 Twisting Box Jumps / 20 Box Step-ups (20”)
10/10 KB Side Swings (20/15#)
8 Parallette Shoot Through
10 Hammer Curl + Shoulder Press (25/12#)
1:00 Rest

After last weeks attempt I was not doing the handstand push-ups again, so picked a challenging weight for the dumbbells and sat on the bench to do them. When we were warming up I went to do a twisting jump from the side with my troubling hip and it was horrible pain, so step-ups for me. I finished the rounds at 3:30, 7:55, 12:11, 16:25.

Midline

3 Rounds

15 MB Sit-ups (20#, anchored, to wall)
8/8 Side Plank DB Reach to T (8#)
20 Reverse Crunch
20 alt V-ups

That was a good combo.

Hip Mobility

2x 10/10 Banded Twisting Punch + DB Row (15#)
2x 5/5 Single Leg Balance with MB Twist
10 alt Hip Opener Knee Taps
2x 5/5 Cat/Camel w/ leg out + toe raise

Early Morning with Rain

Out in the garage around 9am because B had an appointment to get to.

Warm-up

10 Cat Camel
10 Cobra to Down Facing Dog
10 Trunk Rotations
10 PVC Passes
10 Side Bends

Conditioning

5 Rounds

50 Jump Rope
10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
20 Plyo Lunge
8/8 Hang DB Snatch w/ foot up to bench (20/8#)
100m Farmer Carry (40/25# DBs)

I did the C&J because getting down in to a squat was firing up my back. Went perfect on the carry weight because I was about to drop them the last two rounds. Finished in 18:22.

Midline

4 Sets

20/20 Pallof Circles (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)

Another humid day after getting a little bit of morning rain.