Author: Nick Momrik

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

Two Walks

On Thursday I walked 18 holes on a very wet golf course. Then I spent 3+ hours finishing up the pallet wood walls. Exhausted!

Warm-up

  • 12 Walking Lunges
  • 12 Sumo KB Deadlifts (35#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (40#)
  • 12 Sumo KB Deadlifts (62#)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

2.63 mile run in 30:32 with B that had two brief walks.

On Sabbatical

My three month sabbatical from work started this week, so I’ve been doing a lot of work to finish up the living room wall project and haven’t been in the gym since Friday. On Saturday we did go for a 8.53 mile hike that took almost 4 hours!

Warmed up with about 20 PVC passes.

Arms

4 Sets

  • 8 Reverse Barbell Curl (35-45-4×55#)

4 Sets

  • 8 Close Grip Bench Press (55-115-135-155-175-190#)

3 Sets

  • 12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Tricep Pulldown (Rope, 49#)

3 Sets

  • 10/10 Static DB Curls (25#)
  • 12 MB Push-up

Midline

4 Sets

  • 12 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Cutting 5 seconds off those rests makes a big difference. Finished in 5:32.

Issues with Grips

Partner Chipper

  • 60 cal BikeErg (12/8)
  • 50 Bar MU / Pull-ups (2×5 MU, 3×5 C2B Pull-ups)
  • 100 DB Box Step-ups (24″, 2×25# DBs)
  • 30 Dragon Flags
  • 100 Burpees
  • 100 DB Hang C&J (25# DBs)
  • 60 DB Push-ups
  • 128 cal Row (20/12)

I’m having problems with grips on the bar on our outdoor rig, specifically for bar muscle-ups. I had to drop after four in my second set because they were riding up way too much and killing my wrists. I noticed an old blister ripped open, so switched to kipping chest-to-bar pull-ups the rest of the sets. The step-ups really got me in this. Felt good on the burpees and was doing shoulder press for my jerks with those light dumbbells.

We finished in 35:57.

Easy on the Calf

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Arm Circles

Legs

3 Sets

  • 600m BikeErg
  • 10 Goblet Squat (53#)
  • 10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

  • 500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

  • 16 cal SkiErg + 10 Pull-ups
  • 20 cal Row + 5 Burpees

Good intensity and push.

Two Thirties Instead of One Minute

Did some PVC passes to warm-up, but that’s about it.

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-50-50-55-55#)

5 Sets

  • 12 Close Grip Bench Press (45-95-120-135-150#)

3 Sets

  • 10-10-12 Decline Hammer Curl (30#)

3 Sets

  • 12 Double DB Skull Crushers (30-30-35#)

3 Sets

  • 12 Single DB Curl (60#)
  • 20 Reverse Tricep Pulldown (Bar, 49 – 51.5 – 54#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 30s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 30s Rest

A version of workout we’ve done countless times, which is just a minute rest after each round. This allowed us to keep up the intensity. It took me 6:08.

Sunday at 3

Much later for us on a Sunday, around 3pm, but we had a busy morning.

Warm-up

Tabata

  • Burpees

Definitely not my idea! I went 2×6 and 6×5.

Conditioning

4 Rounds

  • 12/8 cal Row
  • 12 Incline DB Back Fly (20#)
  • 12/8 cal SkiErg
  • 12 Double Handle Pull to Chest (60#)
  • 15/10 cal BikeErg
  • 50m Farmer Carry (60#)

Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.

Midline

3 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips

Ouch! Took me 8:21.

Partner Chipping

  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press (40#)
  • 80 Walking Lunge
  • 30 Strict Pull-up
  • 80 Russian KB Swing (53#)
  • 80 Seated DB Shoulder Press (30#)
  • 100 alt Side Crunch + Plank
  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press
  • 80 Walking Lunge

We did 5×12/8 on the bike, 4×10 for floor press, lunges, wings, and shoulder presses. I think we went 3-3-3-2-2-2-2-3 pull-ups, and 20-20-10 with the crunches while the partner held a plank. It took 31-32:00 and then a neighbor interrupted. Was going to do the pull-ups and be done.

Calf Strikes Again

Warm-up

  • 20 PVC Passes
  • 3 Sets
    • 40′ Tip toe Walk
    • 10 Calf Raises

Back

4 Sets

  • 12/8 cal Row
  • 12 DB Seal Rows (30#)

4 Sets

  • 12/8 cal SkiErg
  • 12 Lat Pulldowns (93#)

Conditioning

10 Rounds (each)

  • 30 Double Unders
  • 5 Burpees

Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.

Midline

3 Rounds

  • 20 Leg Lifts
  • 20 OH DB Crunches (60#)
  • 14 Plank DB Pull Throughs (60#)

Good one from IBEX. Took me 7:16.

Two Leg Triplets

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Toe Touches
  • Goblet Squats
    • 5×45
    • 5×53
    • 5×62

Legs

3 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squat (70#)
  • 10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

  • 400/500m Standing BikeErg
  • 16 Curtsy Lunges
  • 16 H2H KB Swings (62#)