Author: Nick Momrik

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.

Sprints

4 Rounds

• 30s Burpees
• 1:30 Rest

I got 12 each round.

Abs

3 Sets

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

Well, I didn’t make it on a flight to Greece. No trip for me. My initial flight was delayed 4.5 hours! I’ve been feeling much better though, so the nights of sleep at home did me well.

Lower Body Strength (Posterior Focus)

4 Sets

• 5 Hex Bar Deadlift (65-100-130-150-170-190)

3 Sets

• 10 Leg Extension (100-100-110 / 70-80-80)

4 Sets

• 12 Hip Thrust (95-95-105-105 / 65)

3 Sets

• 10/10 Hamstring Curl (30/20)
• 20 Calf Raises (50/35-40-40 DBs)

I’ve been battling pink eye(s) and some kind of head cold. Walked 15 minutes on the TrueForm yesterday and was supposed to leave for Athens, Greece, but flight delays.

Upper Body Strength (Pull)

3 Sets

• 6-8 Strict Pull-Ups

4 Sets

• 8-10 Bent-Over Rows (95/65)

3 Sets

• 10 Lat Pulldown (110/70)

3 Sets

• 12 Seated Cable Row (110-110-120 / 70-70-80)

3 Sets

• 12 Dumbbell Biceps Curl (25-30-30 / 15-20-20)

3 Sets

• 15-20 Face Pulls (blue)

We got a new machine on Friday to replace the DP Ultra Gympac. We’re excited for all the new movement options!

Abs

3 Rounds

• 10/10 Side Jack Knives / T Spine Reaches
• 12 alt V-ups
• 20 alt Side Crunches

Now we’ll see if I make it on a flight this afternoon.

Upper Body Strength (Pull)

3 Sets

• 6-8 Strict Pull-Ups

4 Sets

• 8-10 Bent-Over Rows (95 / 65-75-75-75)

3 Sets

• 10 Band Pulldowns (green)

3 Sets

• 12 Incline DB Rows (35-40-40 / 25-30-30)

3 Sets

• 12 Dumbbell Curl (25/15)

3 Sets

• 15-20 Face Pulls (blue band)

Abs

3 Rounds

• 10/10 T Spine Reaches
• 12 alt V-ups
• 10 Tuck-ups

5 Rounds

• 4 Box jumps (30/26”)
• 8 Push-ups

5 Rounds 

• 12 Plyo lunges
• 6 DB C&J (35/25)

Both of those couplets were I go, you go per round until we each did 5 rounds.

3 Sets

• 10 Banded Pallof Press (CS blue)
• 10-10 Banded OH Side Bends (CS blue)