BikeErg – Page 9 – Nick Momrik's Fitness Logs

Late Friday

We ran out for a few quick things so didn’t get in the garage until after 5pm.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
5 DB Floor Presses (45#)

Conditioning

40:00 AMRAP – Partner

~600m BikeErg
10 DB Walking Lunges (35#)
10 DB Push Presses (35#)
50 Jump Rope
~600m BikeErg
10 DB Floor Presses (45#)
20 Air Squats
10/6 Pull-ups

One person was on the bike while the other was going through three movements. We got through exactly 7 rounds and a total of 15,911 meters.

Four Rounds is the Ticket

Got started shortly after 3 so we could get to work on countertops.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
Trunk Rotations
Hip Circles

Leg Conditioning

4 Rounds

500m BikeErg
10 Double Dumbbell Squats (25#)
16 Double Dumbbell Curtsy Lunges (25#)

4 Rounds

250m Row
10 Double Dumbbell RDLs (50#)
12 alt Double Dumbbell Box Step-ups (20”, 40#)

Increased to four rounds this week, which was the sweet spot. Was better doing the Romanian deadlifts right after the row too.

Midline

3 Rounds

30s Dragon Flags
30s Plank Knee to Elbow
30s Tuck-ups (25# plate)
30s Russian Twists (25# plate)
30s OH Sit-ups (25# plate)

The sit-ups were much better using my AbMat and having my feet anchored under 40 pound dumbbells.

Minute Machines

7 Rounds

1:00 Row
1:00 BikeErg
1:00 TrueForm Run
1:00 Rest

I was getting about 230 meters on the row, probably 400 on the bike and 160 on the run.

Grippy Legs

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Air Squats
3 Dumbbell Front Squat (35#)

Leg Conditioning

3 Rounds

500m BikeErg
10 Double Dumbbell Squats (25#)
16 Double Dumbbell Curtsy Lunges (25#)

3 Rounds

250m Row
12 alt Double Dumbbell Box Step-ups (20”, 40#)
10 Double Dumbbell RDLs (50#)

Should adjust this one to put the RDLs right after the row.

Midline

3 Rounds

30s Dragon Flags
30s Slow Mountain Climbers
30s Tuck-ups (25# plate)
30s Russian Twists (25# plate)
30s OH Sit-ups (25# plate)

Really should have had feet anchored for those sit-ups and use my AbMat.

Sit Down

Another busy day working on the kitchen, with a few hiccups along the way.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches

Legs

4 Sets

200/250m TrueForm Run
10 Goblet Squats (45# KB)
16 Cossack Squats

4 Sets

400/500m BikeErg
5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
14 Sumo KB Deadlift (70# KB)

Decided to use the seat on the bike today and it was still really tough! I got faster on the machines each time through.

Push Sesh++

Warm-up

20 PVC Passes
10 DB Bench Press (25#)

Chest & Back

3 Sets

12 DB Bench Press (50#)
10 DB Bench Press
8 DB Bench Press

3 Sets

12 Seated Cable Row (104#)
10 Seated Cable Row
8 Seated Cable Row

3 Sets

15 Push-ups
12 Push-ups
9 Push-ups

3 Sets

4 Strict Pull-ups
3 Strict Pull-ups
3 Strict Pull-ups

We switched things up a bit from last time doing this. B did lat pulldowns instead of pull-ups since the car was in the way.

Conditioning

6 Sets

1:30 BikeErg
1:40 Rest

775-779-780-782-788-792m

Getting it in

Warm-up

80′ Monster Walk
80′ Lateral Monster Walk
10 Monster Squats
10 Monster Toe Touches

Legs

4 Sets

200/250m TrueForm Run
10 Goblet Squats (45# KB)
16 Cossack Squats

4 Sets

400/500m Standing BikeErg
5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
14 Sumo KB Deadlift (70# KB)

I ran and biked slower than usual. Another busy day working on house projects and I haven’t slept very well the last two nights.

Midline

20 alt Single Leg Lifts (25# DB Overhead)
20 Seated Leg Lifts over DB
20 Overhead DB Sit-ups (25#)
20 Plank Hip Dips

Those sit-ups were a killer.

A Chipper Pyramid

I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.

Warm-up

20 PVC Passes
10 Trunk Twists
10 Toe Touches
10 Air Squats
2:00 Wrist Mobility
3 Bear Hug Sandbag Squats (100#)

Gymnastics

2 Sets

30s Wall-facing Handstand Hold

Conditioning

40 cal BikeErg
35 Sit-ups
30 Double DB Box Step-ups (24″, 35#)
25 Push-ups
20 Double DB Hang Power Cleans (35#)
15 Bear Hug Sandbag Squats (100#)
20 Double DB Hang Power Cleans
25 Push-ups
30 Double DB Box Step-ups
35 Sit-ups
40 cals Row

I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.

Squat Clean with a Dumbbell

Warm-up

3:00 BikeErg (1,517m)
3:00 SkiErg (649m)
20 Calf Raises
40 Lateral Hops
30 Calf Raises
50 Forward-Back Hops
3/3 One Arm DB Hang Squat Cleans (35#)
2 HSPU

Conditioning

EMOM (alt) – 5 Rounds

10 HSPU
20 Sit-ups
8 Burpee Pull-ups
14 Step-ups (24”)
6/6 One Arm DB Hang Squat Cleans (35#)
Rest

Midline

E2M – 5 Rounds

16 alt V-ups
16 Leg Lifts
16/16 Side Plank Pulses

Against the Wall

Warm-up

80’ Lateral Monster Walks
80’ Monster Walks
10 Monster Squats
10 Monster Toe Touches
3 Sets
- 40’ Tip Toe Walk
- 10 Calf Raises
20 PVC Passes

Handstand Holds

2x 30s Back to Wall
2x 30s Facing Wall

It’s been too long!

Legs

4 Sets

200/250m TrueForm Run
10 Goblet Squats (45# KB)
16 Cossack Squats

3 Sets

400/500m Standing BikeErg
5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# KB, 1×55 plate deficit)
14 Sumo KB Deadlift (70# KB)

These are both great combos.