Author: Nick Momrik

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.

Upper Body Strength (Push/Pull)

Warmed up with the Crossover Symmetry Iron Scap.

4 Sets

• 8 Shoulder Press (45-55-65-75 / 50)

3 Sets

• 12 DB Bench Press (35-40-40 / 20[12]-25[10]-25[10])
• 12/12 Landmine Row (50-55-55 / 45)

3 Sets

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

3 Sets

• N: 10/10 Mini Side Bends (30)
• B: 8 Hanging Leg Raise

That’s the first week of the AI designed program in the book, though we actually started with day three and finished with one and two. Body is handling it pretty well, though I can definitely feel the surgery site with some movements, so taking things easy.

Lower Body Strength (Push/Pull)

4 Sets

• 8 Hex Bar Deadlift (80 / 80-110-130-150)

4 Sets

• 12 Goblet Squats (35-35-45-45)
• Strict Pull-ups (5 / 4)

3 Sets

• 10/10 Box Step-ups (20″) (15 / 12-15-15 DBs)
• 20 Banded Face Pulls (CS Red)

3 Rounds

• 30s Plank (Bosu ball)
• 30s Rest