Author: Nick Momrik

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

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

  • 50 Jump Rope
  • 30 DB Floor Presses (25# DBs)
  • 25 Hang DB Cleans (25# DBs)
  • 20 Lunges
  • 10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

  • 20 Barbell Curls (35#)
  • 30 alt DB Curls (15#)
  • 40 Banded PVC Curls (red)
  • 90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

  • 15 Leg Lifts
  • 15 DB OH Crunches (50#)
  • 15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.

Leg Tri-Set

Warm-up

  • 80’ Monster Walks
  • 80’ Lateral monster Walks
  • 10 Monster squats
  • 10 Monster Toe touches
  • 20 Trunk Rotations

Legs

4 Sets

  • 6/6 Curtsy Lunge (40# DBs)
  • 8/8 Bulgarian Split Squats (25# DBs)
  • 12 Double DB RDLs (50# DBs)

This was a nasty tri-set. I think I chose wise weights for our first attempt.

Conditioning

10 Rounds

  • 30s BikeErg
  • ~45s Rest

310, 313, 315, 315, 317, 322, 323, 323, 324, 334 meters

That Feel

Partner Chipper

  • 40 Strict HSPU
  • 60 Burpee Box Get Overs (42”
  • 80 Single Arm DB Thrusters (30#)
  • 100 Pull-ups
  • 120 cal Row
  • 100 Push-ups
  • 80 Air Squats
  • 60 T2B (10-10-5-5)

We alternated doing 5s for the HSPU. I went unbroken for three of my sets and then had to do 2-1-1-1. Since we were keeping the box at one height we alternated between me doing six and Brandi doing four. For the thrusters we each did 10 at a time, five per arm. The pull-ups were 10 sets of six for me and four for B. These wrecked me! I got on the rower and couldn’t even pull 900 cal/hr my first time. But then I was able to catch my breath. We split those up doing six rounds of 12/8 calories. I did 10-10-10-12-12-10 push-ups while B was doing sixes. We each did 20 squats twice. Then to close it out were sets of ten toes to bars. Took us 34:14 and I was not feeling very good for the next hour.

Bouncing the Bar Again

Warm-up

  • 2:00 Wrist Warm-up
  • 5 Hang Power Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Power Cleans (65#)

Gymnastics

5 Sets

  • 3 Handstand Kick-ups

Arms

Partner Plate Arms

  • Plate OH Hold (35#)
  • 10->1 Plate Curl (35#)
  • 10->1 Plate OH Tricep Extension (35#)

We did this a month and a half ago and 45# was horrible. This was a lot more manageable and still a great little workout.

Conditioning

  • 15-10-5 Hang Power Cleans (95#)
  • 30-20-10 H2H KBS (53#)
  • 24-16-8 Squat Jumps

Haven’t done any cleans in quite some time, so bouncing from the hang felt weird and my hands didn’t know what to do with the hook grip. Finished in 4:17.

Accessory

3 Sets

  • 10/10 Kroc Rows
  • 10 Strict Ring Dips

Heavier Dumbbells for Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • Hip Circles

Leg Conditioning

4 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (30#)
  • 16 Double Dumbbell Curtsy Lunges (30#)

4 Rounds

  • 250m Row
  • 10 Double Dumbbell RDLs (60#)
  • 12 alt Double Dumbbell Box Step-ups (20”, 45#)

Increased all of the weights for both circuits. This was getting really gripped in the final couple of rounds.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Plank Knee to Elbow
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Pump & Core

Warm-up

  • 20 PVC Passes
  • 8 Dumbbell Bench Press (30#)

Pump Session

  • 8-6-4 DB Bench Press (60#)
  • 8-6-4 Seated Cable Rows (126#, wide bar)
  • 12-9-6 Weighted Push-ups (12# vest)
  • 4-3-2 Strict Chin-ups

Increased the push-ups from the 10-8-6 last week.

Midline

2 Rounds

  • 20 V-ups
  • 20 Plank Hold Knee-to-elbows
  • 20 Reverse Crunches
  • 20 Side Plank Pulses
  • 20 Side Plank Pulses
  • 20 Alternating V-ups
  • 20 Lying On Back, Single Leg Raises
  • 20 Oblique Crunch Heel Touches
  • 20 Russian Twists
  • 20 Lying Leg Lifts

Much better this week, finishing in 7:28.