Nick Momrik's Fitness Logs

Too Wet for Broad Jumps

Warm-up

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs
80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Legs

3 Sets
- 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
- 12 alt High Jump One Arm Reach
3 Sets
- 12 DB Step-ups (20”, 35# DBs)
- 12 Duck Walk in place
3 Sets
- 8/8 Single Leg RDL (40# DB)
- 12 Weighted Jumping Jacks (5# DBs)
- 10 KB Sumo Squat (53#)
3 Sets
- 14 Side Step Lunges (20# DBs)
- 10 Hamstring Curls w/ ball
- 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

12 Elevated Glute Bridge (on step)
10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
10/10 Side Plank Banded Rows (purple rehab band)
12 Seated Oblique Twists (2s pause, 20# DB)

Pallof Series

Chest & Shoulders

3 Sets

12 Bench Press (135#)
12 HR Push-ups

3 Sets

10/10 Static Incline DB Bench Press (35#)
10/10 Static DB Lateral Raise (8#)
10 Double DB Lateral Raise

3 Sets

10 Parallete Push-ups w/ Feet on Bench
Banded Fly (green)
Seated Cuban Press (55-45-35#)

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Midline Conditioning

4 Rounds

230m Run
12/12 Banded Rotations
12/12 Pallof Raises
12/12 Pallof Presses
12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

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

Those wall slides are no joke, especially reaching up for me.

Back

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

Midline Conditioning

4 Rounds

150m Run
20 alt Side Crunches
10 Candlesticks (hold rig)
10 Plank Pikes
10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

To the Classic

I walked 18 yesterday plus a bunch extra because we jumped holes a couple of times to get around a slow 4-some. B is recovering from a concert today (haha), so light day.

3 Sets

20/20 Pallof Circles
8/8 Hands & Knees Upper Back Rotation
1:00 Plank
8/8 Banded Anti Rotations (purple tubing)

Walked 2.77 miles in 49:09.

No workout tomorrow since we’re going to the Rocket Mortgage Classic.

15-15

Jumped on the machines before lunch.

15:00 Row (3,354m)

15:00 BikeErg (6,725m)

One Day at a Time This Week

It’s going to be a challenging week to get in some workouts because we have a lot going on.

Warm-up

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs
20 Trunk Rotations
20 Side Bends

Legs

3 Sets
- 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
- 12 alt High Jump One Arm Reach
3 Sets
- 12 DB Step-ups (20”, 35# DBs)
- 12 Duck Walk in place
3 Sets
- 8/8 Single Leg RDL (40# DB)
- 12 Weighted Jumping Jacks (5# DBs)
- 10 KB Sumo Squat (53#)
3 Sets
- 14 Side Step Lunges (20# DBs)
- 10 Hamstring Curls w/ ball
- 6 Broad Jumps

I went first today and it took us 37:25.

Midline

3 Sets

12 Elevated Glute Bridge (on step)
10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
10/10 Side Plank Banded Rows (purple rehab band)
12 Seated Oblique Twists (2s pause, 20# DB)

We’re liking this golf-focused midline.

Golfer’s Back

Back Warm-up

2 Sets

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

More golfer movements.

https://golfpracticeguides.com/10-best-back-exercises-for-golf/

Back

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

Midline

3 Sets

20 DB OH Crunch (49#)
8/8 Hands & Knees Upper Back Rotation
1:00 Plank
8/8 Banded Anti Rotations (purple tubing)

Then we went for a 2.73 mile walk in 47:00.

Long for the Legs

Got back from the cottage yesterday, but were busy and tired.

Back Rehab

10 Cat Camel
5-3-1 McGill Big 3
- Curl-up
- Side Planks
- Bird Dogs
20 Trunk Rotations
20 Side Bends

Legs

3 Sets
- 8/8 Half Deficit DB Squat (45# plate, 12# DBs)
- 12 alt High Jump One Arm Reach
3 Sets
- 12 DB Step-ups (20”, 30# DBs)
- 12 Duck Walk in place
3 Sets
- 8/8 Single Leg RDL (30# DB)
- 12 Weighted Jumping Jacks (5# DBs)
- 10 KB Sumo Squat (53#)
3 Sets
- 14 Side Step Lunges (12# DBs)
- 10 Hamstring Curls w/ ball
- 6 Broad Jumps

B started first and it took us 36:21.

Midline

3 Sets

12 Elevated Glute Bridge (on step)
10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
10/10 Side Plank Banded Rows (purple rehab band)
12 Seated Oblique Twists (2s pause, 20# DB)

Took me 12:43. Got some of these ideas from the following post.

https://golfpracticeguides.com/9-best-core-exercises-for-golfers/

Forced Upright

Conditioning

5 Rounds

10 Single DB Curl + DB Front Raise Squat (10# DBs)
8/8 Tricep Kickbacks (20#)
10 Burpees
10 alt Side Step Lunges (15# DBs)
10 Couch Dips
20m/20m Side Shuffles

We’re really liking the front raise squats because they force the back in to an upright position.

Midline

3 Rounds

10 In & Out Combo (piked single/single knee to chest, both to chest)
10 Reverse Crunch
10/10 Banded Rotations (blue)
20 alt Plank Spiderman Knee Raise to Elbow

Up & Down the Driveway

Back Rehab

10 Cat-Camel
10 Kneeling Trunk Rotations
5-3-1 McGill Big 3
- Curl-up
- Side Plank
- Side Plank
- Bird Dog
- Bird Dog

Conditioning

3 Rounds

10 Push-ups
10/10 Half-kneeling Wood Chops (20#)
10/10 Single Arm OH Big Flutter Kicks (20#)
150m Run
20 Band Pull Aparts (blue)
20 In & Out DB Curls (20#)
20 Pike-ups
150m Run
20 DB Push Press (20#)
20 Weighted Lunges (20#)
20 Hollow Pec Decs (10#)
150m Run

Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.