Author: Nick Momrik

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)

I walked 18 holes yesterday.

Hex Bar Deadlifts

• 5×60
• 5×100
• 5×130
• 5×150
• 5×170
• 5×170

I’m whooped for some reason today, so that’s all I did.

Bench Press

• 10×45
• 8×95
• 6×135
• 5×165
• 5×185
• 5×205

Push Press

• 5×45
• 5×85
• 5×105
• 5×125
• 5×135

Warmed up with 6 back squats at 35, 65, and 85.

4 Sets

• 6 Back Squats (105-115-125-125)
• 10-10-10 Calf Raises (105-115-125-125 / 35# DBs)

I did my squats down to touching the bench.

We alternated between the pairs of movements.

3 Rounds

• 3 Rope Climb (stand to laying + up) & V-ups
• 8/8 Elevated Reverse Lunges (45+35 plates) & Plank Hip Dips
• 3x Farmer Carry (40/35 DBs) & alt Side Crunches
• 20 KBS (53/45) & Reverse Crunches

I think it took us 21:28.

I need to mow the lawn this afternoon.

It was a long travel day and then resting and catching up on a few things around the house yesterday. Good to be home.

Back

10 Sets

• Negative Pull-up (5s)

3 Sets

• 8 Pendlay Row (95 / 75)
• 8 Incline Back Fly (35 / 25)

3 Sets

• 8 Straight Arm Pulldowns (60-65-65 / 38-43-43)
• 12 alt Plank DB Rows (40/25)

Conditioning

12:00

• 10 DB Step-overs (20”, 20# DBs) / 10 DB Step-ups (18”, 12#)
• 10 Straight Leg DB Sit-ups (15/10#)
• 15 Plank Jacks
• 15 Air Squats (mine to 20″ box)
• 6/6 Side Ball Slams (10/8# MB)

I did 4 rounds plus up through 7 squats.