Nick Momrik's Fitness Logs

2023/08/11

4 Rounds

30s Front Squat (15s/8s)
30s Reverse Lunge (15s/8s)
30s Squat Jump (15s/5s)
30s Cossack Squat (15s/8s)
30s Squat Hold (15s/5s)
1:00 Rest

3 Sets

10 Piked V Taps over DB
10 Piked Side to Side over DB
10 Piked In and Outs
10 Piked High/Low Taps
10 Piked alt Up and Overs

2 Sets

6/6 Sitting Mobility Ball Rotations
40 Oblique Heel Touches

2 Sets

10/10 Backswing Rotations
10 Cat/Cow

2023/08/09

Yesterday I mowed the lawn in the morning and we went for a 1.95 mile walk in the evening.

6 Rounds of 4:00 w/ 1:00 Rest

10 Pull-ups (red+blue bands)
15 DB Floor Press (40/25#)
10 Renegade Rows (40/25#)
10/10 Half-kneeling KB Front Rack Rotations (20/15#)
BikeErg / TrueForm

2 Sets

5/5 Figure 4 Rotations
6/6 Abductor Rockbacks
10/10 Glute Mobilization
6 Roll to Reach

2023/08/07

3 Sets

8/8 KB Split Lunge (30/25)
10/10 Bent over Row See Saw (30/25)
10/10 Plank KB Push (15/10)

3 Sets

8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (53)
10/10 Bridge Single Arm Press (30/25)
20 Single KB Weighted Dead Bug (30/25)

3 Sets

8/8 alt Hop to Side Lunge (20/25)
10/10 Lateral KBS (15) / Wood Choppers (20)

2023/08/06

On Thursday I walked 18, we went for almost a 3 mile walk on Friday and yesterday we did 18 holes in a cart.

10:00 BikeErg /TrueForm

I was on the bike and think I did around 4,000 meters.

3 Sets

8/8 Side Step-up w/ MB Rotation (18”, 14/8)
20 Plyo Lunges
Partner: Plank

3 Sets

10 alt Hand Step-out Push-ups
10 Laying MB Throws (14/10)
Partner: 30 DB Marches (25/12)

3 Sets

15 DB Push Press (20/12)
5/5 Staggered Band Fly (blue)
Partner: 30 alt Side Crunches

2 Sets

10 Cat/Cow
10 Wall Slides

2 Sets

20 Laying Hip Openers
12 Bird Dogs

2023/08/02

4 Rounds

30s Front Squat (15s/8s #)
30s Reverse Lunge (15s/8s)
30s Squat Jump (15s/5s)
30s Cossack Squat (15s/8s)
30s Squat Hold (15s/5s)
1:00 Rest

3 Sets

10 Piked V Taps over DB
10 Piked Side to Side over DB
10 Piked In and Outs
10 Piked High/Low Taps
10 Piked alt Up and Overs

2 Sets

6/6 Sitting Mobility Ball Rotations
40 Oblique Heel Touches (reach under more)

2 Sets

10/10 Backswing Rotations
10 Cat/Cow

2023/08/01

I decided not to golf yesterday because my back was pretty tight and didn’t want to push it.

6 Rounds of 4:00 w/ 1:00 Rest

10 Pull-ups (green band)
15 DB Floor Press (40/25#)
10 Renegade Rows (40/25#)
10/10 Half-kneeling KB Front Rack Rotations (20/15#)
BikeErg / TrueForm

2 Sets

5/5 Figure 4 Rotations
6/6 Abductor Rockbacks
10/10 Glute Mobilization
6 Roll to Reach

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2023/07/30

We walked 9 holes this morning and then I finished up with the sump pump replacement.

3 Sets

8/8 KB Split Lunge (30/25)
10/10 [Incline] Bent over Row See Saw (30/25)
10/10 Plank KB Push (15/10)

3 Sets

8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (53)
10/10 Bridge Single Arm Press (30/25)
20 Single KB Weighted Dead Bug (30/25)

3 Sets

8/8 Weighted Cossack Squat / Side Lunge (30/25)
10/10 Lateral KBS (15) / Wood Choppers (20)

2 Sets

8/8 RDL KB Pass w/ Knee Raise (15/20#, Instagram)
8/8 Rear Foot Elevated Plate Row, Rotate, Press Out (10#, Instagram)

2023/07/29

On Thursday in Tennessee we did Activate Gatlinburg far an hour, which worked up quite a sweat.

Back in the garage today.

10:00 BikeErg / TrueForm

3 Sets

8/8 Side Step-up w/ MB Rotation (18”, 14/10# MB)
20 Lunges
Partner: Plank

3 Sets

10 alt Hand Step-out Push-ups
10 Laying MB Throws (14/10# MB)
Partner: 30 DB Marches (25/20# DBs)

3 Sets

15 DB Push Press (20/12# DBs)
5/5 Staggered Band Fly (blue)
Partner: 30 alt Side Crunches

2 Sets

10 Cat/Cow
10 Wall Slides

2 Sets

20 Laying Hip Openers
12 Bird Dogs

We also hauled up buckets of water from the basement to the street, when the float switch for the sump pump went out. I edged and cut the lawn.

On Tuesday we played 18 holes at Gatlinburg Golf Course in a cart. We did a long hike on this Wednesday in the Great Smoky Mountains National Park to Rainbow Falls and Grotto Falls. It was probably a bit much, but we made it. Went 7.39 miles in 3:52:13, which did include a stop at Grotto Falls for pictures and snacks.