Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

The Cycle was a Bomb

It was a busy day working on the bathroom and getting things done, but we made time for a workout.

Conditioning

9:00 alt EMOM

  • 15 cal Row
  • 20 PVC Sit-up
  • 12 Seated Cable Row (115#)

9:00 alt EMOM

  • 15 cal Row
  • 20 Sit-up
  • 12 Seated Cable Row (104#)

It was a straight 18 minutes, but I had to adjust halfway through. It’s been awhile since I’ve rowed around 1,200 cal/hr for any significant time and it felt pretty good.

Hang the Banner Week 3 Workout 1

2 Sets

  • 10/10 Banded Internal Rotation
  • 10/10 Banded External Rotation
  • 5x 3s Omnidirectional Movement (4 positions)

2 Sets

  • 10 Forearm Slides
  • 10 Rotation with Eyes on the Ball

2 Sets

  • 10 Banded Shoulder Retraction
  • 10/10 Single Arm Fly
  • 5s Manual Resistance (6 positions)

… Who Do We Appreciate?

Swing Man Golf

Dynamic Swing Strength – 2 Sets of 4

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Conditioning

  • 6:00 AMRAP: 2-4-6-8…
    • Push-up
    • Sumo KB DL (70#)
  • 3:00 Rest
  • 6:00 AMRAP: 2-4-6-8…
    • Plyo Lunge
    • DB Push Press (25#)
  • 3:00 Rest
  • 6:00 AMRAP: 2-4-6-8…
    • DB Hang Clean (25#)
    • Box Jump (24″)
  • 3:00 Rest
  • 6:00 AMRAP: 2-4-6-8…
    • V-ups
    • Side Plank Pulses

My scores were 16+11, 16+31, 14+16, and 14+16.

Running Couplets

Hadn’t worked out since Friday because family was in town, started removing wallpaper, and yesterday we picked up my new car.

  • 3 Rounds
    • 15 Squat Jumps + 12 Curtsy Lunges (8# DBs)
    • TrueForm Run
  • 3 Rounds
    • 12 alt Seated Bent Over Rows (30#) + 12 DB Hang C&J (30#)
    • TrueForm Run
  • 3 Rounds
    • 10/10 KB Around the World (standing, at waist, 35#) + 20 OH Marches (35# KB)
    • TrueForm Run
  • 3 Rounds
    • 10 Seated DB Shoulder Press (30#) + 10 DB Fly (30#)
    • TrueForm Run
  • 3 Rounds
    • 12 alt Side Ball Slams (14# MB) + 12 Step-ups (20″)
    • TrueForm Run

One of us ran at a slow recovery pace while the other did a round of the couplet. Switch positions and get in three rounds before moving on to the next couplet. Took us 31:31 and we ran 3.4 km.

Coming to Town

With family coming to town for the weekend we wanted to get in a quick one. We alternated back and forth between movements, so not any rest.

3 Sets

  • 10 Back Rack Reverse Lunges (85#)
  • 10 Straight Arm Lat Pulldowns (60#)

3 Sets

  • 15 Chest Fly (30# DBs)
  • 15 Tricep Kickbacks (15# DBs)
  • Plank

One person did the two movements while the other held a plank.

3 Sets

  • HS Hold
  • 12 Combo Raises (Front + Lateral, 10# DBs)

3 Sets

  • 21s (15# DBs)
  • 12 Renegade Rows (40# DBs)

3 Sets

  • 10/10 Banded Rotation (CS blue)
  • 10/10 Banded Pallof Raises (CS blue)

I’m writing this on Sunday, but if I’m remembering correctly it took 23:50 to get through.

Lunge and Reverse It

Swing Man Golf

Dynamic Downswing Overspeed – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions 

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Both Arms

Conditioning

20:00 AMRAP

  • 3 Devil Press (20# DBs)
  • 6 Deficit Push-ups (on 20# DBs)
  • 9 DB Hang Cleans (20#)
  • 12/9 cal Row/BikeErg
  • 15 Sit-ups
  • 18 Lunges / Reverse Lunges

I did the bike and lunges in the odd rounds and row and reverse lunges in the even rounds. Got through 6+18. Another good one from Ibex.

Midline

3 Rounds

  • 12/12 Side Twisted Crunches
  • 12 Piked Knee-ins
  • 12 Plank Jacks
  • 12 Pike-ups

Hang It at the End

Accessory

4 Sets

  • 12 Double DB Curls (20#)
  • 20s Chin-up Hold
  • 12 DB French Press (45#)
  • 12 DB Tate Press (30# DBs)

It was supposed to be 30 seconds on the chin-up hold, which was not happening. I did 20 seconds straight for the first set and then had to do 2x10s the other sets.

Cash-out (as few sets as possible)

  • 50 Banded Curls
  • 50 Banded Tricep Extensions

I used a blue band and went 35-15 for both movements. This came from Ibex.

Conditioning

6:00 AMRAP

  • 5 Power Cleans (75#)
  • 10 Weighted Box Step Overs (24″, 20# DBs)
  • 10 Weighted V-ups (20#)

I got through 4+9.

Hang the Banner – Week 2 Workout 3

2 Sets

  • 10/10 Standing Hip Openers
  • 10 Hip Tilts (stability ball)
  • 3 Bicep Stretches (20s:20s)

2 Sets

  • 1:00 Plank
  • 5/5 Monster Walks

2 Sets

  • 10/10 Banded Wrist Pronation
  • 10/10 Banded Wrist Supination
  • 25 Hip Bridges

It was nice doing this last today since we were warmed up for the metcon by doing the conditioning.

Double Ibex

Went to the Lions game yesterday so a lot of time sitting. Our abs were pretty sore from the sit-ups.

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Strength – 2 Sets of 6

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Dynamic Swing Speed – 2 Sets of 4

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Both Arms

We both went up another mph to 99 and 78.

Conditioning

10:00 AMRAP

  • 5 Burpee Pull-ups
  • 5 KB Sumo Deadlifts (70/53#)
  • 5 Box Jumps (24/20″)
  • 5 DB S2OH (30/15#)

Slight mod from the 13 rounds with 3 reps of each movement that we saw on Ibex. I got through 6+5.

Midline

4 Sets

  • 20s 2 Bicycles (w/ double arm reach) + 1 Tuck-up
  • 10s Rest

This also came from Ibex, but we did half the sets.

30 Minutes Oh My

Hang the Banner Week 2 Workout 2

2 Sets

  • 10 Cat/Cow
  • 10/10 Follow-through with Band
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extensions

2 Sets

  • 4x10s Standing Anti-rotation
  • 20 Fingertip Wall Push-ups

2 Sets

  • 10 Banded Standing Row
  • 20 Wrist Curl (8#)
  • 20 Reverse Wrist Curl (8#)
  • 20 Lateral Wrist Raise (8#)
  • 10/10 Single Arm Row on One Leg

Conditioning

30:00 AMRAP

  • 15 cal Row
  • 30 DB Thrusters (8#)
  • 15 Decline & Deficit Push-ups (feet on bench, hands on 20# DBs)
  • 30 Plyo Lunges
  • 15 cal BikeErg
  • 30 Sit-ups
  • 15 Seated Bent Over Back Fly (15# DBs)

I got through 4+6. With the row, thrusters, and lunges nearly all in a row it was a rough section!

Theft

I had my identity stolen, so it was a fun day of listening to a lot of phone hold music.

3 Sets

  • 10 OH Barbell Reverse Lunges (35/55#)
  • 10 Lat Pulldowns (71/104#)

3 Sets

  • 5/5 Lateral Step-up w/ Knee Drive and MB Twist (14/20#, 20″)
  • 10 DB Bench Press (25/50#)

3 Sets

  • 12 Lunges w/ Curls (10/15# DBs)
  • 12 Tricep Pushdowns (38/60#)

3 Rounds

  • 10/10 Standing KB Around the World (25/35#)
  • 20 Goblet March
  • 10/10 Single Arm OH March
  • 10 Bear Pose Pull Throughs

I dropped a kettlebell in round one for the first time ever. It’s been one of those weeks!

Swing It

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Downswing Overspeed – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Both Arms

Brandi was feeling sick all day and I haven’t been sleeping well so that’s all we did.