Nick Momrik

Bro Metcon

Walked 18 holes yesterday and shot my best round of the year so far with a 78.

Warm-ups

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
5/5 Landmine Curtsy Lunges (45#)
5/5 Landmine Curtsy Lunges (80#)
5 DB RDLs (35# DBs)
5 Goblet Squats (45#)
5/5 Lateral Step-ups (20″, 25# DB)
10 Bench Press (45#)
5 Bench Press (85#)

Legs

3 Sets

8/8 Landmine Curtsy Lunges (115#)
10 DB RDL (50# DBs)

3 Sets

10 Goblet Squats (70# DB)
8/8 Lateral Step-ups (20″, 45# DB)

3 Sets

40’ Tip Toe Farmer Carry (35# DBs)
12 Calf Raises (35# DBs)

Conditioning

10 Rounds (each)

10 Bench Press (115/65#)
5 Strict Pull-ups (while partner is benching)

This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.

Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.

Ambitious Sled

My back is a little tight and my ass is sore, but I don’t think I’m feeling much new (yet) from yesterday’s workout, which hit a lot of back reps.

Warm-ups

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster squats
20 Toe Touches
10 alt Back Rack Reverse Lunges (45#)
10 alt Back Rack Reverse Lunges (75#)
10 Bench Press (45#)
5 Bench Press (95#)
5 DB Pullovers (35#)

Strength & Skill

4 Sets

20 alt Back Rack Lunges (95#)
4 Handstand Tuck Balance

My shoulders are tired!

Chest

4 Sets

10 Bench Press (135, 3@115#)
10 DB Pullover (50#)
MAX Push-ups (15-20-20-20)

Benching doesn’t feel great on my left shoulder. After the first set of push-ups I quickly realized I went too heavy.

Conditioning

Partner

3x 20/14 cal Row
2x 50m Sled Pull (315/180#, backwards)
6x 7/5 HSPU
2x 50m Sled Pull (270/135#, backwards)
3x 20/14 cal Row

Modified the Mayhem workout to be a partner version and way way too ambitious with the sled, so we made some audibles mid-workout. Finished in 38:02.

Almost a two hour session in what feels like August heat. Brutal!

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

alt Side Crunches
Superman
K2E
Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

3 Sets

10 Lat Pulldown (115#)
10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

Our Own Thing

My back is tight and my shoulders need a rest from kipping, so we didn’t go to the park to hang up the rings like we were talking about. Doing our own thing for the workout today.

5 Rounds (IGYG per movement)

50m Farmer Carry (handles, 98#)
150m Run
25/25m Single Arm OH Carry (50# DB)
8/8 Single Arm Dumbbell Hang C&J (50#)

Took us exactly 27:00. Really good combination of movements. Sweaty one today.

6 Rounds (each, IGYG)

10 Plyo Lunges (40# DBs)
8 Parallette Shoot Throughs

B felt something in here knee in the last round so didn’t finish and she had been cutting back the shoot through reps. It was just over 8:00 when I finished.

Feeling Whooped

Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Air Squats
Squat Clean
- 5×95
- 3×135
- 2×165

Strength

Shoulder Press

10×45
6×75
4×95
2×115
2×135
2×150
2×157.5

No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.

Conditioning

4 Rounds

400m Run
7 Squat Cleans (175#)

This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.

Midline

20-20-10

V-ups
Plank Knee to Elbow
Reverse Crunch
Side Plank Pulse
Side Plank Pulse
alt V-up
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Russian Twist
Lying Leg Lift (w/o hip raise)

Another big PR, by 22 seconds with a time of 9:03.

Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.

Never Ending Got Overs

So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.

Warm-up

400m Run
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Landmine Curtsy Lunges (45#)
5 Dumbbell RDLs (35#)
10 Landmine Curtsy Lunges (70#)
5 Dumbbell RDLs (45#)

Legs

3 Sets

20 LM Curtsy Lunges (95#)
10 RDL (50# DBs)

3 Sets

10 Goblet Squats (62# KB)
10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit cardio.

Conditioning

3 Rounds

40 cal BikeErg
30 T2B
20 Burpee Box Get Overs (24″, hands can touch)
5:00 Rest

I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.

Chill Memorial Day

It’s so nice not having to worry about doing Murph today! Out in the garage around 10:30.

Conditioning

30:00 EMOM (alt, 40s work)

Jump Rope
H2H KBS (53#)
Plank
Side to Side Step Overs (14″)
OH Barbell Hold (45#)

Midline

3 Rounds (30s work, 10s rest)

Feel Elevated Mountain Climbers (14″)
Weighted V-sit Crunch (20#)
Oblique Heel Touches
Weighted Hollow Flutter Kicks (20#)

I think I went 30-25-30 for mountain climbers, 16-13-14 for crunches, 50-49-50 for the heel touches, and 70-70-60 for flutter kicks.

Arms

3 Sets
16 In-Out Curls (20# DBs)
16 Tricep Pushdowns (bar, 60#)

Got the lawn cut and heading out to play 9 holes of golf.

Early Murph

Took a rest day yesterday, but I spent 2 hours milling wood for my living room wall and over 2 hours doing yard work. Out in the garage to start at about 11am today.

“Murph”

1 Mile Run
20 Rounds
- 15 Air Squats
- 5 Pull-ups
- 10 Push-ups
1 Mile Run

I ran the first mile in 8:15 and felt good. My round times were 47, 45, 48, 50, 52, 51, 55, 56, 55, 55, 56, 53, 56, 55, 57, 59, 59, 59, 59, 59 seconds for a total of 18:06 doing the 20 rounds. It was nice starting with squats because my legs felt much better heading out for the second mile. Ran that in 8:54 to finish in 35:15. Not as good as last year, but my second best time.

Nice to have Murph done so we have all day tomorrow to do whatever we want. Now we brunch!

Heavy Day

On Thursday I walked 18 holes and was wore out from the windy and chilly day. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,338m)\
80′ Lateral Monster Walks
80′ Lateral Monster Walks
10 Air Squats
5 High Hang Squat Cleans + 5 Hang Squat Cleans (45#)

Weightlifting

3 Position Cleans (High Hang Squat, Hang Squat, Squat)
2 Sets @ 70%
3 Sets at 75%
Do not drop the bar during the complex

2×95#
1×135
1×155 (belted up)
1×175
2×185
3×195

Conditioning

12:00 AMRAP (2-4-6-8-10…)

Deadlifts (225/155#)
Double DB Shoulder to Overhead (50/35#)
Weighted V-ups (20# DB)

We haven’t had this weight on the bar for a deadlift in a long time. I wore a belt throughout. For the deadlifts I did 2-4-6, 2×4, 2×5, 3×4, 5-5-4, and 7. Was able to stay unbroken with the dumbbells, doing push jerks the whole way. Both movements went better than expected. Got through the 14s plus 7 deadlifts.

Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

2:00 SkiErg (404m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Dead Hang / Shoulder Stretching
8 DB Thrusters (15#)
8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

12 cal BikeErg
10 DB Thrusters (35#)
8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

5×45
5×95
5×135
3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
10s Rest
30s OH Leg Lifts (12# DBs)
10s Rest
30s Jack Knife (12# DB)
10s Rest
30s V-sit Up and Over DB
10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.