Nick Momrik's Fitness Logs

My back was a bit rough today, so none of the Swingman work.

Mobility

2 Sets

• 10 Cat/Cow
• 10 Bird Dogs

2 Sets

• 10 Stability Ball Overhead Reach (3s)
• 10 alt Kneeling T-spine Rotations

2 Sets

• 5/5 Pigeon Position Trail Foot Lift
• 5/5 Pigeon Position Trail Knee Lift
• 20 alt Hip Openers

Conditioning

4 Sets

• 12 Walking Lunges (20# DBs)
• 6/6 Step-downs (12”)
• Partner B: BikeErg

4 Sets

• 12 Step-ups (20″, 2 sets with 15# DBs)
• 10/10 Single Leg Hamstring Curls (Slider)
• Partner B: TrueForm Run / BikeErg

21:49

I got a migraine on Friday afternoon so had to skip the workout and yesterday we booked an hour at a golf simulator. Out in the garage at 4 today.

Conditioning

4 Rounds

• 240′ Suitcase Carry (53# KB)
• 10 Push-ups
• 30 Mountain Climbers
• 10 DB Push Presses (30#)
• 75 Jump Ropes
• 10 Renegade Rows (30#)

Only took 12:02 this week.

Midline

2 Sets

• 10/10 Banded Rotations
• 10/10 Pallof Press
• 10/10 Banded Pallof Raises
• 10/1010/10 Butter Churners

Hang the Banner Week 3 Workout 3

2 Sets

• 10 Cat-Cow
• 3x 20s Bicep Stretch (20s rests)

2 Sets

• 1:00 Plank
• 10/10 Banded Wrist Pronation
• 10/10 Banded Wrist Suppination

2 Sets

• 10 Banded Bent over Rows
• 10/10 Single Arm Single Leg Standing Row (same arm & leg)
• 10 Banded Tricep Extensions

Swing Man Golf – Day 2

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 Speed – 2 Sets of 6

• 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
• 2×5 Both Arms

It had been over a month since we did the full swings, so only did two sets with both arms. I was able to get 98 mph on one swing, which is just one mph shy of my record, but my average was considerably lower than it was a month ago.

Conditioning

5 Rounds

• 10 DB Front Raise Squats (12# DBs)
• 10/10 DB Swing Rotation to Uppercut (golf movement) (15#)
• 10 Side Jumping Ball Slams (14#)
• 10 Pull-ups
• 10 Push-ups

This got gross real quick. I did kipping pull-ups with grips on and 2×5 each time. Finished in 15:10.

Back & Abs

3 Sets

• 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
• 12 Close Grip Pulldown (93#)
• 30 alt Side Crunches

3 Sets

• 12 Wide Grip Seated Row (93#)
• 10 Underhand Grip Seated Row (93#)
• 15 Hanging Knee Raises

3 Sets

• 10 Chest Support DB Wide Row (20#)
• 10 Chest Support DB Low Row (20#)
• 30 Oblique Heel Touches

Conditioning

6:00 AMRAP

• 16 Side Skaters
• 10 DB Hang C&J (20# DBs)

Was supposed to be 5 burpees but my back was out of whack so those didn’t feel very good.

Hang the Banner Week 3 Workout 2

2 Sets

• 10/10 Golf Ball Foot Hurdles
• 10 Romanian Deadlifts (45# KB)

2 Sets

• 3/3 Single Leg Standing Balance Cycles (front, side, back w/ 2 counts)
• 10/10 Lunge with Rotation
• 10/10 Banded Toe Raises

2 Sets

• 20 Slider Hamstring Curls
• 10/10 Split Lunge
• 30 Calf Raises (10 each – toes out, neutral, in)

Swing Man Golf – Day 1

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

4 Sets

• 12 Walking Lunges (20# DBs)
• 6/6 Step-downs (14”)
• Partner B: BikeErg

4 Sets

• 5/5 Twisting Box Jumps (20”)
• 10/10 Single Leg RDL / Stability Ball Hamstring Curls
• Partner B: TrueForm Run / BikeErg

I tested out the RDL and my back said no, so I did the hammy curls every round. I ran the first round, but my hip did not like it at all, so I biked the final three. Took us 23:14.

Mobility

2 Sets

• 10 Stability Ball Overhead Reach (3s)
• 10 Side Lunge with Overhead Reach / Rig OH Reach

2 Sets

• 5/5 Pigeon Position Trail Foot Lift
• 5/5 Pigeon Position Trail Knee Lift

10/10 Hip Openers

I was exhausted on Friday so skipped the workout and then yesterday was a much needed day off from the bathroom and adulting. We went to Topgolf, which we’re feeling in our backs.

4 Rounds

• 240′ Suitcase Carry (53#)
• 10 Push-ups
• 30 Mountain Climbers
• 10 Push Presses (65#)
• 75 Jump Ropes
• 10 Renegade Rows (35#)

14:53

2 Sets

• 10/10 Banded Rotations
• 10/10 Pallof Press
• 10/10 Banded Pallof Raises
• 10/10 Butter Churners

Used the CS red bannd.

2 Sets

• 20 Hip Openers
• 20 Bird Dogs

Need to get back to the mobility stuff; my hips are so tight.

We needed an extra rest day yesterday.

3 Sets

• Partner A: alt Side Crunches
• Partner B:
  • 10 DB Bench Press (20/35# DBs)
  • 10 DB Flys (15/25# DBs)

I got 40-44-46 crunches.

3 Sets

• Partner A: 100 Jump Rope
• Partner B:
  • 10/15 Banded Uppercut Chest Fly (blue CS)
  • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

3 Sets

• Partner A: Plank
• Partner B:
  • 8 Front Raise + Lateral Raise (5/10# DBs)
  • 8 [Seated] Arnold Press (12/25# DBs)

3 Sets

• Partner A: 75 Jump Rope
• Partner B:
  • 10 DB Upright Rows (15/20# DBs)
  • 10 DB Around the World (5/8# DBs)

3 Sets

• Partner A: 20/20 Single Arm OH March (20/25# KB)
• Partner B:
  • 12 DB Skull Crushers (15/30# DBs)
  • 12 OH Tricep Extensions (rope on cable pulley, 27/38#)

My triceps were toast at the end. Took us 30:28.

15:00 AMRAP

• 5 Pull-ups
• 10 alt Hang DB Snatch (20#)
• 10 Step-ups (24”)
• 10 Side Ball Slams (14#)

8+29

2 Rounds

• 30 Hollow Flutter Kick
• 20 alt V-ups
• 20 OH Crunches
• 20 Russian Twists
• 20 Seated Leg Lifts

The first four movements were all using a 15# plate). Really felt this in my upper abs.

3 Sets

• Partner A:
  • 10 Incline Front Squats (20# DBs)
  • 10/10 Single Leg Hip Thrusts (15# DB)
• Partner B: Uneven Farmer Hold (70 & 53# KBs)

3 Sets

• Partner A:
  • 10/10 Reverse Lunge w/ Hop (15# DBs)
  • 20 A Jumps
• Partner B: Plank

2 Sets

• Partner A:
  • 10/10 Bulgarian Split Squats (12# DBs)
  • 10 Banded Hamstring Curls (blue)
• Partner B: OH Hold (15# DBs)

2 Sets

• Partner A:
  • 12 Single DB Curl (40#)
  • 12 Tricep Pulldowns (49#)
• Partner B: Bottom Squat Hold

2 Sets

• Partner A:
  • 12 DB Curl & Press (12# DBs, both underhand)
  • 12 Tricep Kickbacks (12# DBs)
• Partner B: 10/10 KB Around the World (35#)

2 Sets

• Partner A:
  • 12 Upright Rows (20# DBs)
  • 12 Combo Laterals (Front + Side, 10# DBs)
• Partner B: OH Hold (15# DBs)

The second section was nasty! Took us 36:27.

Busy day in the bathroom again with final drywall sanding, primer, and paint. Getting there!

3 Rounds

• 2:00 BikeErg
• 20 OH March w/ Arm Pump & Press (10# DBs)
• 20 Standing DB Rotation (20#)
• 10/10 Standing Wood Chop (20#)

3 Rounds

• 2:00 BikeErg
• 50 Hollow Flutter Kick
• 15 Reverse Crunch
• 15 Pike-ups

Took me 21:18.