Author: Nick Momrik

Easy 30 minutes on the BikeErg.

Back

4 Sets

• 4 Hex Bar Deadlifts (30-80-120-150-170-180-190#)
• 3×10 Incline Back Fly (25/20)

We increased 10 pounds on the four working sets.

4 Sets

• 6/3 Weighted Strict Pull-ups (15/8# vests)
• 10 Straight Arm Pulldowns (60/49)

4 Sets

• 8 Bent Barbell Rows (75)
• 3×10 Incline DB Rows (40/30)

Abs

2 Sets

• 20 alt Knee Crunch
• 20 OH Reach Crunch
• 20 Straight Leg Bicycle
• 20 Leg Raises
• 20 alt Side Crunch w/ Reach Across

Legs

4 Sets

• 4 Belt Squats (45, 45, 35, 15, 15, 10)

3 Sets

• 8 DB Walking Lunges (50-50-60 / 40-45-50)
• 10 Belt Squat Calf Raise (140)

3 Sets

• 10 Banded Hamstring Curls (blue)
• 4 Box Jumps (36/30”)

3 Sets

• 8/8 Single Leg Step-downs (14”)
• 4/4 Sprinter Step-up (20″)

Abs

Tabata

• Shoulder Taps
• Crunches w/ Legs OH

Tabata

• Dead Bugs
• Plank Knee to Elbow

Chest & Shoulders

4 Sets

• 4 Incline Bench Press

I did 45-85-115-145-165-175 and B did 45-65-75-80-82.5 (3)-82.5.

4 Sets

• 10/7 Dips
• 8 Incline Chest Fly (35-35-40-40/12-15-20-20)

4 Sets

• 4 Shoulder Press

I did 45-75-95-115-125 and B did 45-55-65-70 (3)-70

4 Sets

• 10 Bent Arm Shoulder Raises (20)
• 10 Front Raises (20/12)

Hell of a pump!

25:00 AMRAP

• 10 Burpees
• 4x Suitcase Carry (50# DB)
• 16 Step-ups (24/20″)
• 8/8 Single Arm Hang Power C&J (20# DB)
• 16 Reverse Lunges

I started out slow and gradually picked up the pace through the entire workout. Finished with 6+10.

Yesterday we walked 2.52 miles in 42:26.

Back

4 Sets

• 4 Hex Bar Deadlifts (140-160-170-180#)
• 3×10 Incline Back Fly (25/20-20-25)

I went 8×30, 8×80 and 4×120 on our warm-up sets.

4 Sets

• 6/3 Weighted Strict Pull-ups (15/8# vests)
• 10 Straight Arm Pulldowns (60/49)

4 Sets

• 8 Bent Barbell Rows (75)
• 3×10 Incline DB Rows (40/30)

Abs

2 Sets

• 20 alt Knee Crunch
• 20 OH Reach Crunch
• 20 Straight Leg Bicycle
• 20 Leg Raises
• 20 alt Side Crunch w/ Reach Across

Legs

4 Sets

• 4 Belt Squats (45, 35, 35, 10, 10, 10)

We got a better feel for it this time around. Really nice addition to the gym!

3 Sets

• 8 DB Walking Lunges (40-50-60 / 35-45-50)
• 10 Belt Squat Calf Raise (135)

3 Sets

• 10 Banded Hamstring Curls (blue)
• 4 Box Jumps (36/30”)

3 Sets

• 8/8 Single Leg Step-downs (14”)
• 4/4 Sprinter Step-up (20″, YouTube source)

Abs

Tabata

• Shoulder Taps
• Crunches w/ Legs OH

Tabata

• Dead Bugs
• Plank Knee to Elbow

Cardio

• 15:00 BikeErg
• 15:00 Row

Chest & Shoulders

4 Sets

• 4 Bench Press

It was 45-95-135-165-195-215 for me and 45-75-85-100-107.5-115 for B, with a bonus 3×120! I went up 10 pounds on each of my two final sets.

4 Sets

• MAX Dips
• 8 Incline Chest Fly (30-35-35-35 / 10-12-15-15)

It was 8s for me and 4s for B. We got a Y-Dip attachment for the rig, though must have an older version of the rig, so no holes on the sides. We had to use a box and the high holes today to make it work until I can drill some holes.

4 Sets

• 4/4 Landmine Press (45 + 55/20)
• 10 DB Shrugs (60)

4 Sets

• 8 Upright DB Rows (30-35-35-35/25)
• 12 Combination Raises (15/12)

Feeling strong on everything!

Abs

3 Rounds

• 12 Tuck-ups (15/12# DB)
• 12 Sit-up with alt Row Boat (15/12)
• 12 alt V-ups
• 8/8 Side Plank DB Reach (15/12)

I was flying through the ab work too!

Arms

3 Sets

• 10 Incline DB Curls (25/20)
• 10 Tricep Pulldowns (rope, 60/49)

3 Sets

• 10 Hammer Curl + Shoulder Press (25/20)
• 10 Tate Press (30/20)

3 Sets

• 12 In & Out Curls (20/15)
• 10 Tricep Overhead Extensions (bar, 49/38)

Sprint

2 Rounds

• 30s Burpees
• 1:30 Rest
• 30s Box Jumps (20″)
• 1:30 Rest

I started on burpees and B was on the box. I got 13-18-14-19 and B got 13-13-14-13. I was thrilled to increase on both movements my second time around, even if it was only a single rep.