Bar Row – Nick Momrik's Fitness Logs

Adding Rotation to Laterals

On Sunday there was a lot of work done in the bathroom to get it functional again. We did go out for a 1.87 mile walk and started doing some mobility, but called it quits and finished some things in the bathroom. Yesterday I walked my last 18 holes of the year.

Back, Biceps, and Conditioning

3 Sets

Partner A: Step-ups w/ Knee Drive (14″)
Partner B:
- 10 Underhand Pulldown (71/104#)
- 20 alt Seated Gorilla Rows (15/20# DBs)
- 12 DB Curls (15/20#)

3 Sets

Partner A: Backwards Step-ups (14″)
Partner B:
- 12 Lat Pulldown (60/104#)
- 10 Inverted Bar Rows
- 12 Single Dumbbell Curls (30/45#)

3 Sets

Partner A: Side Step Over w/ Rotation (14″)
Partner B:
- 12 Incline Back Flys (15/20# DBs)
- 12 Straight Arm Pulldown (38/60#)
- 12 In and Out Hammer Curls (15/20# DBs)

I started with the movements today and we switched out a couple of movements. Took us a total of 31:20. I think I went 28-28-32, 32-36-40, and 28-32-32 for all of my steps.

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

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

Conditioning

3 Sets

BikeErg (4,883m)
20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
15 Perfect Push-ups
20 Seated Piked Foot Claps

3 Sets

Row (2,048m)
20 alt Dumbbell Thrusters (15/10#)
16 Combo Laterals (front + side, 8/5#)
20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

BikeErg (5,207m)
8/8 Slider Hamstring Curls (one leg raised)
10 Inverted Bar Rows
16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!

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.

Superset of Rows

Conditioning

5:00 TrueForm Walk (0.5km)
5:00 SkiErg (963m)
5:00 BikeErg (2,277m)

Back

3 Sets

12 banded Wide Grip Pull-ups (green)

3 Sets

12 Straight Arm Pulldown (rope, 49#)
12 Banded Face Pull (red)
12 DB Upright Row (elbows up, 15#)

3 Sets

10-8-6 Pendlay Row (85#)
MAX Inverted Bar Row (15-10-8)

This was an evil superset.

Strict Improvement

Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.

Warm-ups

20 PVC Passes
5 Pendlay Rows (65#)
5 Pendlay Rows (95#)

Back

4 Sets

MAX Strict Pull-ups
1:00 Rest

Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.

4 Sets

10 Pendlay Rows (115#, supinated)
1:00 Rest

3 Sets

10 Underhand Lat Pulldowns (126#)
30s Rest

3 Sets

10 Inverted Bar Rows (wide)
30s Rest

2 Sets

10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
90s Rest

We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.

Conditioning

5 Rounds

24 Side Crunches
20 Plyo Lunges (20# DBs)
50s Sandbag Hold (100#)
12 Burpees

Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.

Betty

We did some reorg in the garage and then hit the workout around 11. Brandi’s middle name is Betty, so we put up this sign.

Back

4 Sets

MAX Strict Wide Pull-ups
1:00 Rest

I got 8-6-6-6.

4 Sets

10 Pendlay Rows (115#)
1:00 Rest

3 Sets

10 Underhand Lat Pulldowns (126#)
30s Rest

3 Sets

10 Inverted Bar Rows
30s Rest

2 Sets

10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
90s Rest

We used double handles.

Legs / Conditioning

20-18-16-14-12-10-12-14-16-18-20

DB Plyo Lunges

B didn’t use any weight. I used 25# dumbbells for 20-18, 15# for 16-14, and then 10# the rest of the way. I was dying! We finished in 7:40.

Midline

3 Rounds

30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces

Wearing five pound ankle weights, I finished in 5:50, which is 17 seconds faster than Feb.

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)

Handstands

Wrist Warm-up
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

30 Double Under
10 Devil Press (30/20# DBs)
1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

20 alt DB Curls (35#)
10 EZ Bar Skull Crushers (71#)
8-12 Inverted Bar Rows (supinated)

Shift It

Sore from yesterday already. Chilly this morning, but got started at 9:30.

Conditioning

5 Rounds

140 Double Unders
700m Run

When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.

Handstand Balance Breakthrough

20 Kip Swings
40 Wall-facing Handstand Sponge Shift
1:00 Handstand Shape 45 Degree Hollow

I did 10-10 for the swings and 4-8-8-8-6-6 for the shifts. Those are hard and balancing on my right arm is much worse than on my left.

Back & Chest

3 Sets

10 Incline DB Bench Press (60# DBs)
10 Incline DB Row (45# DBs)

Nice to have the heavier dumbbells. It was hard with the 60s.

3 Sets

10 Bench Press (175#)
10 Pendlay Row (Supinated, 135#)

Wouldn’t have made it much heavier for bench than the 175. Haven’t done the supinated rows in a long time. Brandi and I swapped who programs legs and chest/back to switch things up.

3 Sets

10 Incline DB Fly (40#)
10 Seated Cable Row (handles, 120-120-126#)

These cable rows keep feeling better, which I think is a good sign for my muscle-ups.

3 Sets

10/10 Standing Cable Crossover (facing sideways, 27#)
MAX Inverted Bar Rows (16-14-12)

Double Duty Day

I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.

Conditioning

4 Rounds

700m Run
1,500m BikeErg

I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.

Sweet, WHOOP even recognized it was a duathlon(ish)!

Brandi didn’t make it home in time, so I hit a second session solo at 6pm.

Back & Chest

I did 10×45 and 5×115 to warm up my bench press.

4 Sets

10 Seated Cable Rows (double handles, 93-98-104-109#)
10 Bench Presses (165#)

4 Sets

10 Lat Pulldowns (kneeling, 109-115-120-126#)
14 Incline DB Bench Press (50#)

4 Sets

10 Straight Arm Pulldowns (60-65-71-71#)
10 Incline DB Flies (35-40-40-45#)

A lot of increases over last week. The movements are feeling good!

5 Rounds

10 Inverted Bar Rows
10 Clapping Push-ups

This was a nice explosive burner to finish the session. Took me 4:13.

I was kind of exhausted in the afternoon. It’s been a long time since I’ve done a double session and I actually felt much better after lifting.

Paint, Workout, Paint

Didn’t sleep great, but WHOOP has me in the green for the first time in over a week. My body feels pretty beat from the last two days. My hands probably feel the worse, from 50 muscle-ups and then moving the pool table. More painting today. Out in the garage at 3pm.

Back

After a few weeks of mostly heavy work, we’re going back to higher rep supersets and we’ll go heavy on the stuff we were doing drop sets with.

4 Sets

10 Straight Arm Lat Pulldowns (55#)

4 Sets

10 Wide Grip Lat Pull Downs (85#)
10 Behind Neck Lat Pull Downs (85#)
10 Close Grip Lat Pull Downs (85#)

4 Sets

10 Seated Cable Row (double handle, 80#)
MAX Ring Rows (13-10-8-8)

4 Sets

10 Inverted Bar Row
10 Seated Bent Over Back Fly (35# DBs)

3 Sets

8/8 Single Arm Landmine Rows (45+40#, 45+50#, 45+55#)

Midline

3 Sets

12/12 Oblique Knee Raise (5# ankle weights, hands on bench)
12 Yoga Ball Crunch (30# DB)
8/8 Standing DB Windmill (30# DB)
100m Sandbag Bear Hug Carry (100/65#)

Wore my 5# ankle weights for every movement of the three sets.

Straight back to more painting after the workout!