Nick Momrik's Fitness Logs

Before Kane Brown

Yesterday was great weather so we went and played pickleball for an hour. Warmed up today with various back movements.

Conditioning

5 Rounds

50 Jump Rope
10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
20 Plyo Lunge
8/8 Hang DB Snatch w/ foot up to bench (20/10#)
100m Farmer Carry (40/25# DBs)

Never tripped on the rope, though it did get caught up around two parts of the rig in one round. Finished in 16:46, which beats the last 18:22.

Midline

4 Sets

20/20 Pallof Circles (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)

Kane Brown concert tonight!

Even Faster

Walked 18 holes yesterday.

Warm-up

80′ Monster Walks
80′ Lateral Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row (red CS band)
10 Superman
10 alt Seated Hip Opener Knee Taps

Our legs were really feeling it from the Thursday to Saturday workouts, so on Sunday we played some pickleball, which got rained out and later walked three holes of golf before another storm rolled in. Then yesterday I walked 18.

Warm-up

10 Cat Camel
6-4 Curl-up
Banded Leg swings

Conditioning

4 Rounds

10 HSPU / Seated DB Shoulders Press (35#)
8/8 Twisting Box Jumps / 20 Box Step-ups (20”)
10/10 KB Side Swings (20/15#)
8 Parallette Shoot Through
10 Hammer Curl + Shoulder Press (25/12#)
1:00 Rest

After last weeks attempt I was not doing the handstand push-ups again, so picked a challenging weight for the dumbbells and sat on the bench to do them. When we were warming up I went to do a twisting jump from the side with my troubling hip and it was horrible pain, so step-ups for me. I finished the rounds at 3:30, 7:55, 12:11, 16:25.

Midline

3 Rounds

15 MB Sit-ups (20#, anchored, to wall)
8/8 Side Plank DB Reach to T (8#)
20 Reverse Crunch
20 alt V-ups

That was a good combo.

Hip Mobility

2x 10/10 Banded Twisting Punch + DB Row (15#)
2x 5/5 Single Leg Balance with MB Twist
10 alt Hip Opener Knee Taps
2x 5/5 Cat/Camel w/ leg out + toe raise

Early Morning with Rain

Out in the garage around 9am because B had an appointment to get to.

Warm-up

10 Cat Camel
10 Cobra to Down Facing Dog
10 Trunk Rotations
10 PVC Passes
10 Side Bends

Conditioning

5 Rounds

50 Jump Rope
10 DB Front Raise Squats (10#) / Hang DB C&J (20#)
20 Plyo Lunge
8/8 Hang DB Snatch w/ foot up to bench (20/8#)
100m Farmer Carry (40/25# DBs)

I did the C&J because getting down in to a squat was firing up my back. Went perfect on the carry weight because I was about to drop them the last two rounds. Finished in 18:22.

Midline

4 Sets

20/20 Pallof Circles (red CS band)
10/10 Banded Rotations (red CS band)
10/10 Half-kneeling DB Chop/Throw (20/15#)
50 DB OH Flutter Kicks (20/15#)

Another humid day after getting a little bit of morning rain.

Hip Openers

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener (Knee Taps)

Always Adjusting

Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.

Warm-up

2 Sets

4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets
- Partner A: BikeErg (4,791m)
- Partner B:
  - 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  - 15 Perfect Push-ups
  - 20 Seated Piked Feet Claps
3 Sets
- Partner A: Row (2,138m)
- Partner B:
  - 20 alt Thrusters (15/10# DBs)
  - 16 Combo Laterals (front + side, 8/5#)
  - 20 Plank Jacks
2 Sets
- Partner A: BikeErg (3,051m)
- Partner B:
  - 8/8 Slider Hamstring Curls (one leg raised)
  - 10 Inverted Bar Rows
  - 16 Plank Pike

Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.

Pickleball

Warm-up

10 Cat Camel
6-4 McGill Big 3 2
- Curl-up
- Side Planks

Conditioning

3 Rounds

10 Handstand Push-ups
8/8 Twisting Box Jumps (20″)
10/10 KB Side Swings (25#)
8 Parallette Shoot Thrus
10 Hammer Curl to Shoulder Press (25# DBs)
1:00 Rest

Whoa! Been a long time since we did HSPU, but I was able to do 10 unbroken to start. Then went 6-4 and 4-3-1-2. I was feeling my back in that third round so I cut my workout after the round instead of doing a fourth. Time was 3:44 after 1, 8:53 after 2, and 14:53 at the end.

We got a set of pickleball rackets so decided to go try it out instead of doing the rest of our planned workout.

Sunday Chippin’

Yesterday we rode 9 holes in a golf cart and had a pretty lazy day after that.

Warm-up

5/5 Static Incline Bench Press (15#)
5/5 Static Incline Bench Press (25#)
5/5 Split Leg KB Deadlift (35#)
4 Side Ball Slams (10#)
4 Side Ball Slams (15#)

Conditioning

Partner Chipper (run together)

700m Run
80 Static Incline Bench Press (35/15# DBs)
80 Split Leg KB Deadlift (53/2×20-2×30# KB)
40 Side Ball Slams (20/10#)
60 Burpee Box Jumps (20″)
40 Side Ball Slams
80 Split Leg KB Deadlift
80 Static Incline Bench Press
700m Run

We both could go heavier on the bench press. Took us 28:36.

Midline / Mobility

3 Sets

10/10 Pallof Raises
10/10 Hands & Knees Upper Back Rotation
1:00 Plank
10/10 Banded Anti Rotations

I used the blue band from Crossover Symmetry and B used red.

Angry Hip-po

I walked 18 on Thursday and my left hip was feeling it in the evening.

Warm-up

10 Cat Camel
6-4 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs

Back

5×8 Pendlay Row (45-75-75-85-85#)
3×12 DB Pullover (40#)
4×8 Lat Pulldowns (115#)
4×8 Seated Cable Rows (104-104-115-115#, underhand)
4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

2 Rounds

1:00 BikeErg
12 Plank DB Pull Throughs (40#)
12/12 Half-kneeling DB Trunk Rotation (20#)
1:00 BikeErg
12 Leg Lifts
12 Hanging Knee Raises

I went faster each time on the bike. Took 9:47. Then we spent about 15 minutes doing a few golf mobility movements.

9:47

Golf Mobility

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Early on a Wednesday

I was planning to golf yesterday because of the rainout on Monday, but woke up to an emergency at work. So we went to the driving range in the evening for a long session.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs / Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

*B went 8/8 on the last two sets.

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/8#)

Good one. Took us 37:50.

Midline

3 Sets

20 Sprinter Sit-ups
20s Hollow Hold (modified)
20 alt Side Crunches (holding bent knees up)
20s Plank
~1:00 Rest

My back wasn’t feeling great with some of the movements, so these were my modified versions.