Nick Momrik's Fitness Logs

• 5:00 TrueForm Walk
• 4 Sets
  • 10 DB Hang Snatch (30#)
  • 10 Straight Arm Pulldowns (60#)
  • Weighted Dead Bugs (5#)
• 5:00 BikeErg
• 4 Sets
  • 8/8 Weighted Lateral Step-ups (20”, 20#)
  • 10 Hammer Curls (20#)
  • Plank
• 5:00 TrueForm Walk (2:00 backwards)
• 4 Sets
  • 10/10 Banded Single Arm Chest Fly (CS blue)
  • 16 Combo Raises (10#)
  • Kneeling DB Rotations + Kneeling Wood Chops (15#)

Life got in the way over the weekend. We did hit golf balls on the sim for an hour Saturday morning.

Conditioning

4 Rounds – 1:00 stations, 10s transition

• Lunges
• Incline Back Fly (20# DBs) + Incline Hammer Curl (20# DBs)
• BikeErg
• DB Floor Press (25# DBs) + OH March (25# DBs)
• DB C&J (25# DBs) + Bottom Squat Hold

Midline

2 Sets

• 10 Cat/Cow
• 10/10 Golf Ball foot hurdles

2 Sets

• 10/10 Side Lay w/ Arm Rotation OH
• 5/5 Bent over one leg ball rotation (8# MB)

2 Sets

• 10/10 Standing Hip Opener
• 20 all-4s Hip Crunch

Five days in a row. I just wish I’d get over this cough.

Conditioning

6 Rounds

• 4x Suitcase Carry (40′, 53# KB)
• 6 Burpees
• 10 DB Hang Cleans (20# DBs)
• 10 Weighted Step-ups (20# DBs, 20”)
• 10 Double DB OH Standing Tricep Extensions (20#)
• 10/10 DB Swing Rotations (12#)

I did regular burpees after the first round and it was no issue for my back. Took me 18:04.

Midline

4 Sets

• 8/8 Standing OH DB to Cross Knee (10#)
• 20 Side Crunch (10# DB)
• 10 Pike-ups
• 10/10 KB Around the world (35#)

My abs are sore.

Conditioning

20:00 AMRAP

• 4 Strict Pull-up
• 8 Step-ups (20”)
• 10 DB Swinging Front Raise (15#)
• 8/8 Side Plank Pulses
• 10 Push-ups
• 50 Jump Rope

I got through 7+22 and never missed with the rope.

Mobility

2 Sets

• 10 Wall Slides
• 8/8 Half Indian Sit w/ other leg back, bring leg around to front

2 Sets

• 20 Swing stance, wide arm rotations
• 20 Stability ball pelvic tilts

Lighter day today since we’ll be working out the next two days as well.

4 Rounds (1:00 work, 10s transition)

• TrueForm Walk
• AbMat Sit-up
• Side Skater
• Hang DB C&J (20#)
• alt Side Crunch

Every other round I walked backwards.

My back was really bothering me last night and through the night, but on the opposite side of where I usually have issues. After getting up this morning and moving around it has felt ok.

Legs & Conditioning

3 Sets

• BikeErg
• 10/10 Split Squats (12# DBs)
• 10 RDL (25# DBs)

3 Sets

• Row
• 8/8 Step-downs (12”)
• 12 Incline Front Squats (2”, 12# DBs)

3 Sets

• BikeErg
• 16 Front/back Lunges
• 20/20 Seated Leg Raise Pulses

3 Sets

• Row
• 30 Calf Raises (15# DBs)
• 10 Squat Jumps

Mobility / Midline

3 Sets

• 10/10 Lunge w/ Rotation
• 10/10 Pallof Press
• 10/10 Banded Rotation
• 20 Hip Openers
• 10 Cat Cow

Swing Man Golf

Isometric Downswing Strength

8-10 SECONDS, 1-2 sets

• 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

Conditioning

4 Rounds (1:00 work, 10s transition)

• BikeErg
• Box Step-ups (20″)
• alt Single Arm Uprights Row + Front/Side Raise (10# DBs)
• Row
• KB Around the Worlds (35#)
• Double Lateral Raise + High Bicep Curl (8# DBs)

Midline

2 Sets

• 6/6 Knee Up + Hip Open
• 6/6 Rig Ballerina Stretch

I’m getting sore in a lot of places after yesterday.

• 6:00 TrueForm Walk
• 3 Rounds
  • 5/5 One Arm OH Leg Lifts (15#)
  • 10 Plank Push-ups
• 6:00 BikeErg
• 3 Rounds
  • 20 Kneeling DB Rotations (15#)
  • 10 V-ups
• 6:00 TrueForm Walk
• 3 Rounds
  • 10 Pike-ups (foot wide on floot, together in air)
  • 8/8 Side Plank Pulses
• 6:00 BikeErg

That little workout really wiped me out last night.

Strength / Conditioning

3 Sets

• 12 Bench Press (95#)
• 12 Straight Arm Pulldowns (54#)

3 Sets

• 40 Plate A-jumps
• 24 Walking Lunges

3 Sets

• 7 Slurpees
• 12 Shoulder Press (75-65-65#)

3 Sets

• 12 Tricep Pushdowns (54-49-49#)
• 8/8/8 Static DB Curls (15#)

Midline

3 Sets

• 10 OH Big Flutter Kicks (15# DBs)
• 10/10 Raised Bicycles
• 10 alt Side Crunches
• 10 OH Crunches (15#, feet up)
• 10 Oblique Heel Touches

Mobility

• 20 Hip Openers
• 10 Cat/Cow

This one immediately wiped me out! I hope I’m over this sickness soon.

Had a great time in Madrid, with a day in Toledo. I started feeling sick the night before heading home and today finally felt good enough for a little exercise. This was the longest break I’ve had from the gym in a very long time. For a lot of the trip my back still wasn’t great, but after getting home, even with the long travel day and a 4 hour drive through a snowstorm, my back was feeling better than it has in a few years over the last few days.

4 Rounds (1:00 work, 10s transition)

• Plank
• Box Step-ups (18″)
• Russian KBS / H2H KBS (35#)
• BikeErg
• Banded Rotations (CS blue)

Just easing back in to it.