Author: Nick Momrik

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.

Upper Body Strength (Push Focus)

• 4×8 Cable Chest Press (44-70-96-109-122-135 / 44-57-83-83-83-83)
• 3×10 Shoulder Press (65-95-105-110 / 45-50-50-50)
• 3×12 Incline DB Press (40-40-45 /20)
• 3×12/10 Dips
• 3×15 Lateral Raise (12/8)

3 Rounds

• 30s Push-ups
• 30s Rest

I got 23-21-18 (up from 23-21-15) and B got 15-14-14 (up from 12-13-12).

Sprints

4 Rounds

• 30s BikeErg
• 1:30 Rest

Abs

3 Rounds

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

Lower Strength (Anterior & Athletic Focus)

4 Sets

• 8 Back Squat (35-85-105-125-135) or Goblet Squat (35-53-62-70-70)

I did goblet squats to the bench.

3 Sets

• 10/10 Step-Ups (18”, 30/20 DBs)

3 Sets

• 12 DB Romanian Deadlift (40-45-50 / 30-35-40 DBs)

3 Sets

• 15/15-10/10 Cable Glute Kickbacks (30#)

3 Sets

• 24 Walking Lunges

This was a tough workout. We’re definitely going to feel it for 2-3 days.

I’m feeling that last workout in my triceps, traps, and shoulders!

Power & Plyometrics

3 Sets

• 12 Jump Squats

3 Sets

• 10 Box Jumps (24/20″)

3 Sets

• 24 Lateral Bounds

3 Sets

• 15 Kettlebell Swings (53/45)

3 Sets

• 12 Medicine Ball Slams (15/8)

3 Sets

• 45s Plank with Shoulder Tap

We did this with one person doing a set of the movement and then the other until all three sets were done. We immediately moved on to the next movement. No extra rest between partners or movements and it took us exactly 17:00. Good one!

Upper Body Strength (Push Focus)

4 Sets

• 8 Cable Chest Press (44-70-96-109-122-135 / 44-57-70-83-83-83)

Really loving this new table machine with so many different movement options. This was a very different feel.

3 Sets

• 10 Shoulder Press (65-95-105-105 / 45-55-55-50)

These felt extremely heavy.

3 Sets

• 12 Incline DB Press (40/20)

3 Sets

• 12/10 Dips

B used the dip bars and I did mine on a bench.

3 Sets

• 15 Lateral Raise (12/8)

3 Rounds

• 30s Push-ups (23-21-15 / 12-13-12)
• 30s Rest

Was feeling good out of the gate with 3s, so I did a set of 6. I paid for it and was doing sets of two to start round three. Next time I’ll try to stick to sets of 3.