2023/12/18

New cycle!

Warm-up / Cardio

10:00 BikeErg

Legs

  • 5 Deadlifts + 5 Front Squats (45#)
  • 5 Deadlifts + 5 Front Squats (75#)

5 Sets

  • 10 Deadlifts (75/55-65-70-70-70)
  • 8 Front Squats (same)
  • 1-2:00 Rest

Thought about increasing from 75, but haven’t squatted that in a very long time. No need to risk the back and rush it.

3 Sets

  • 12 sumo squats (70/45-62-62)
  • 10 KB swings (53/45)
  • 8/8 OH split squats (25/15)
  • 1-2:00 Rest

Abs

8:00 EMOM (30s work 30s rest)

  • knee raise + straight leg lower
  • tick-tocks
  • strict toes to bar
  • alt. knee raises

Published by

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Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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