Author: Nick Momrik

On the TrueForm…

• 10:00 Walk
• 5:00 Walk Backwards
• 2:00/2:00 Side Walk
• 1:00 Walk

I’m feeling great, but the doc says I still need to limit lifting much of anything and nothing explosive.

Upper Body Strength (Pull)

• 3×5-8 Strict Pull-Ups
• 4×8-10 Bent-Over Rows (75)
• 3×10 Lat Pulldown (120 / 70)
• 3×12 Seated Cable Row (120 / 80)
• 3×12 Dumbbell Biceps Curl (30 / 20)
• 3×15-20 Band Pull Aparts (blue)

I’m going in for hernia surgery tomorrow, so this will be my last workout for at least two weeks.

Sprints

4 Rounds

• 30s BikeErg
• 1:30 Rest

I think I really built up the lactic acid in these, because I felt a little sick for over 30 minutes.

Lower Body Strength (Posterior Focus)

• 4×5 Hex Bar Deadlift (60-100-130-150-170-190)
• 3×10 Leg Cable Extension (100-110-120 / 70-80-90)
• 4×12 Hip Thrust (95-105-115-125 / 65)
• 3×10 Hamstring Cable Curl (50/30)
• 3×20 Calf Raises (50-50-60 / 40-50-50 DBs)

Upper Body Strength (Push Focus)

• 4×8 Cable Chest Press (44-70-96-122-135-148 / 44-57-83-83-83-83)
• 3×10 Shoulder Press (65-95-105-110 / 4x 45-55-65-65)
• 3×12 Incline DB Press (40-45-45 / 9-8-8x 25)
• 3×8-12 Dips
• 3×15 Lateral Raise (12/8)

3 Rounds

• 30s Push-ups (22-21-18 / 18-15-15)
• 30s Rest

I tried resting at the bottom in that first set between threes. I think it slowed me down and fatigued me. B is killing it though!

Power & Plyometrics

• 3×12 Jump Squats
• 3×10 Box Jumps (24/20″)
• 3×24 Lateral Bounds
• 3×15 Kettlebell Swings (53/45)
• 3×12 Medicine Ball Slams (15/8)
• 3x45s Plank with Shoulder Tap

“I Go, You Go” through 3 sets of each movement before moving on to the next. Even faster this week: 16:13.

Upper Body Strength (Pull)

• 3×5-8 Pull-Ups
• 4×8-10 Bent-Over Rows (95 / 75)
• 3×10 Lat Pulldown (110-110-120 /70)
• 3×12 Seated Cable Row (120 / 80)
• 3×12 Dumbbell Biceps Curl (30/20)
• 3×15-20 Face Pulls (blue) or Band Pull Aparts (red)

I did the face pulls.

Abs

3 Rounds

• 10/10 T-spine Rotations (10/8# DB)
• 12 Laying Leg In/Out OR alt V-ups
• 20 alt Side Crunches

I did the laying leg in/outs.

Sprints

4 Rounds

• 30s Box Jump Overs (24/20″)
• 1:30 Rest

This may have been harder than burpees!

Abs

3 Sets

• 20 Reverse Crunches
• 30s Side Plank
• 30s Side Plank

Lower Strength (Anterior & Athletic Focus)

• 4×8 Barbell (35-65-85-105-125-135) or Goblet Squat (35-53-70-70-70-70)
• 3×10/10 Step-Ups (18”, 30-30-35/20 DBs)
• 3×8-12 DB Romanian Deadlift (45-50-50 / 40-45-45 DBs)
• 3×15/15-10/10 Cable Glute Kickbacks (30#)
• 3×24 Walking Lunges

I did the goblet squats.

Power & Plyometrics

• 3×12 Jump Squats
• 3×10 Box Jumps (24/20″)
• 3×24 Lateral Bounds
• 3×15 Kettlebell Swings (53/45)
• 3×12 Medicine Ball Slams (15)
• 3x45s Plank with Shoulder Tap

We got through 10 seconds faster, in 16:50 today.