Partner Up

My back was better through the night again. Feeling good. Garage time at 4pm.

Warm-up

  • 5:00 Airdyne (102cals, 2.54 km)
  • 2×10 Steamboats

Gymnastics Test

  • 1 Set of MAX Strict HSPU

I got 16, which is one shy of PR.

Strength

4 Sets

  • 10 Dumbbell Z Press (35#)
  • 10 Bent Elbow Lateral Raise (20# DBs)

4 Sets

  • 10 Combo Shoulder Raise (15# DBs)
  • 10 Upright Rows (53# KB)

Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.

4 Sets

  • 8 Bench Press (2×165, 2×155)
  • 8 DB Fly (30#)
  • 8 Bench Press

I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!

Conditioning

20:00 AMRAP w/ Partner

  • 30 Ring Dips
  • 60 Hang Power Cleans (95/65#)
  • 30 Box Jump (30/24″)
  • 60 Russian KBS (53/35#)

Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!

15 Butterflies

I feel good! Out in the garage at 4pm.

Warm-up

  • 10:00 Airdyne (210 cals, 5.15 km)
  • 15 DB Bench Press (30#)

Strength

5 Sets

  • 15 DB Bench Press (50#)
  • 8 Front Raises (15#)

Conditioning

20:00 EMOM (alt)

  • 15 Pull-ups
  • 6/6 Single Arm DB Thrusters (50/35#)
  • 15 Box Jumps (24/20″)
  • 150m Run

All unbroken 🦋  pull-ups!! I don’t remember the last time I tried a set 15, let alone five sets. This was a good combination of movements.

Gymnastics

5 Sets

  • 1:00 HS Hold
  • 1:00 Rest

Last two were not fun.

Complex Bears

My shoulders are a little sore and I can feel the evil wheels in my abs. Out in the garage at 4pm.

Warm-up

  • Monster Walks

Increased to 4 times across the garage for both the lateral and front/back walks.

Strength

5 Sets

  • 5 Weighted Pull-ups (25-25-30-35-40#)
  • 25 Banded Tricep Press Downs (red)

Those pull-ups felt good.

Conditioning

10:00 AMRAP

  • 5 Bear Complex (65/45#)
  • 15 Box Jumps (24/20″)

Now here was going to be a real test of the back with all of the squatting and also picking the bar up for cleans. My quads started to light up about halfway through the workout. Was through three rounds at about 5:00 and set a goal to get to six rounds. I had to pick up the pace over the last round and a half but I hit it with about 8 seconds to spare. Didn’t bother rushing over to the bar.

Midline

E90S – 4 Rounds

  • 6 Floor Wipers (25-25-35-35#)
  • 20 Russian Twists (25-25-35-35#)
  • 30s Hollow Hold

This one comes from Tia and we did it last year. I had used a 45# plate then, but wanted to be conservative today. First two rounds felt fine, so I bumped it up. Only doing three wipers per side is kind of a joke and the twists were no issue either. Hollow holds were another story though. I held the full 30 seconds for the first two and then held a bent knee hold for the last two.

Did my floor PT exercises, which were much worse than usual after that metcon! I tried a couple of pistols and those felt good. Also did a toe-to-bar, which was good. The comeback is on!

Higher Rep Pull-ups

Skipping all PT exercises today. Out in the garage at 4pm

Warm-up

  • Monster Walks
  • Monster Squats

Doing three trips back and forth across the garage creates significantly more burn.

Strength

4 Sets

  • 12/12 Step Downs (15″, 20# DB)
  • 8/8 Single Leg Glute Bridges (50#, 3s hold)

This turned out much harder than I expected. I was out of breath!

Conditioning

20:00 AMRAP

  • 20 Pull-ups
  • 20 Box Jumps (24″)
  • 200m Run

Gripped up and did 4×5 on every round of pull-ups, expect I did 5-5-10 at the very end. Got through 5+20. That one turned out pretty good and it felt good to be running outside. It’s a nice challenge to do some higher rep pull-ups like that.

Faster in Round Two

Well, more changes to life, as the State of Michigan ordered restaurants, bars, theaters, fitness centers, and many other types of businesses to close starting at 3pm yesterday. So I’m glad I stopped going to the gym last week. Looks like it’ll be garage gym workouts for the foreseeable future.

Yesterday I walked 20 minutes on the treadmill, going 1.38 miles, did some monster walks with the hip circle, and my banded PT exercises. Before I ate lunch today I did some PT exercises and the core stability work.

Midline

McGill Big 3

  • 9-7-5 Curl-up
  • 9-7-5 Side Plank
  • 9-7-5 Bird Dog

I really wanted to do these yesterday since I’m switching them to a Monday, Thursday, Saturday schedule. Increased the reps again too.

Out in the garage at 4pm.

Warm-up

  • Monster Walks (black band, ankles)
  • 2×15 Steamboats (blue)

Strength

5 Sets

  • 24 Walking Lunges with 30-degree diagonal step (single DB, switch arms after 12, 30#)
  • 10/10 Step Downs (15″)

My left leg felt much better on the step downs today. Almost couldn’t even notice a difference.

Conditioning

box

2 Rounds

  • 20 Burpees
  • 30 Box Jumps (24/20″)
  • 20 Burpees
  • Rest 5:00

This was my first day doing any burpees since the back tweak. My times were 3:51 and 3:45. The ultimate goal was to go the same speed or maybe even faster in the second round. After getting through my burpees 10 seconds faster I knew I could do it. Felt great that I was able to pull that off!

Accessory

  • 100 Band Pull Aparts (blue)
  • 100 Band Curls (red)

I did 50-30-20 on the pull aparts and 4×25 on the curls. Both were harder than expected!

Stay Safe

Wow has life changed dramatically in the United States in just a few days and it’s going to change even more in the next week.

I seem to be adjusting to the time change. Yesterday was a rest day and I had PT at 8:30. My pain has been gone, I’m moving well, and I have a ton of exercises to do now, so they did a re-eval. I was much better in all of the tests and my hip range of motion in one of them was around double. I graduated! Glad I finally decided to the Dr and then get PT. I was very impressed and now will continue doing my exercises for the foreseeable future to hopefully fix this issue. I walked 20 minutes on the treadmill in the afternoon for 1.33 miles and did 2×5 on the steamboats. In the evening I did 8-6-4 of the McGill Big 3.

Today I got out in the garage around 4pm. I’ll probably will be avoiding the gym for a long time and I suspect it won’t be allowed to stay open by the end of next week anyway.

Warm-up

  • 5:00 Airdyne (2.58 km – 105 cals)
  • Monster Walks (Hip Circle)
  • 2×15 Steamboats (blue band)
  • 3 Sets
    • 10 Scap Pull-ups
    • 15 Air Squats
  • Incline Bench Press
    • 10×45
    • 5×75
    • 5×95
    • 5×115

Strength

5 Sets

  • 5 Incline Bench Press (135#)
  • 15 Lateral Raises (8#)

Inclines were hard!! I figured I was going to go much heaver than where I ended up. It’s been a long time since I’ve done those.

Conditioning

4 Cycles

  • 3:00 AMRAP
    • 10 Box Jumps (24″)
    • 30 Shoulder Taps (back to wall)
    • MAX 5/5 Reverse Lunge Knee Drive
  • 1:30 Rest

I was looking for a new movement to hit the glutes and found these. The balance was much harder than I expected.

rev-lunge-knee-drive.gif

The box jumps felt good, but the shoulder taps were a real struggle. I was kicking up with my back to the wall, which was part of it, and then it took me a few rounds to get in the groove of shifting my weight from side to side properly. I did 48-53-58-56 on the lunges.

Then I did some of my PT exercises and decided to skip the McGill Big 3 today.

Early 6th

Yesterday I had PT in the morning, did a 20 walk in the afternoon for 1.33 miles, and did some of the other PT exercises in the evening. At lunch today I did some all of the banded row, press, wood chop, and butter churner PT exercises. Went to the gym at 3.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • 20 PVC Passes

Conditioning

10 Rounds

  • 12 cal Echo Bike
  • 6 Reverse Lunge DB Thrusters (25#)
  • 4 Box Jumps (30″)
  • 2 MU
  • 1:30 Rest

I got faster on the bike. The weight was light for the lunging thrusters, but I didn’t want to push it since I haven’t been doing anything with weights. I went right from the box and jumped up on the rings each round. My times were 1:25, 1:28, 1:25, 1:21, 1:18, 1:27, 1:23, 1:22, 1:23, and 1:16. Whoops, I went 30 seconds early in the 6th round, which is why the time dropped back down. I felt good though!

Midline

  • 4 Sets
    • 15s Bent knee L-hang (bar)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest
  • 4 Sets
    • 15s Bent knee L-sit (rings)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest

I’m not used to bar time, so hanging that long was killing me. Going to the rings for the Ls helped. Then I jumped up on the bar for the raises.

Tonight I’ll do another round of steamboats and the core stability work below.

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

Took a couple of days off from these. Time to increase the reps again. After this week I may switch to only doing them three times a week.

F45 – Dubai Marina

I got an hour long deep tissue massage last night and boy did I need it. My shoulders are all knotted up and my calves hurt so good when she worked on them. I really need to find a masseuse back home again. Up at 4:40 again this morning, but I was in bed by 10:30.

I noticed there was an F45 gym right around the corner from the apartment, so I figured I’d check it out, especially since they give one free class. I went to the 8am class.

They did a quick demo of the movements (though they are all on TVs) and then a very short warm-up that was maybe three minutes long.

Today is one of their cardio days and the workout was titled “Empire.”

Empire will have you sweating it out in a team training style, combo-set cardio workout.

  • Empire consists of six combo stations and can accommodate 36 members.
  • This workout follows a racetrack-style movement system. Members move in numerical order through all six combo stations. For example, stations 1a & 1b move to station 2a & 2b, stations 2a & 2b move to station 3a & 3b, stations 3a & 3b move to station 4a & 4b. Members complete one combo set at each station and three laps through the room.
  • The timing is 45 seconds of work and 15 seconds of rest. There is a 50-second hydration break after each completed lap.

In was essentially a FGB workout with 12 stations. Work for 45 seconds and you have 15 seconds for transition. After each cycle through the room, you get a longer 50 second rest.

  • 1A: Row
  • 1B: Holding a slam ball (15kg) do 4 side skaters, slam it, and do a burpee on it
  • 2A: Box Jumps (12″)
  • 2B: Inch worm + 10 Mountain Climbers
  • 3A: Holding a sledge hammer upright in front of you do 4 twists, raise it overhead, and do 2 reverse lunges.
  • 3B: Skipping in place clap hands under the leg that is up
  • 4A: Standing spin bike
  • 4B: Step-up with explosive knee raise (24″)
  • 5A: Holding on to the front of a bench, hop your legs over back and forth.
  • 5B: In a squat keep alternating reverse lunges
  • 6A: Plank hold + feet spread on sliders
  • 6B: Jingle Jangles

I would say it did the trick as a cardio day. I noticed right away that all of the rowers were set to a 10 and the demo video guy didn’t even know how to row!

 

Checking out of the Airbnb today and transferring to the hotel for the work part of the trip. I was able to hit the fitness center in the hotel and do my back rehab work.

40!!

I took a couple of rest days and ate everything! Got up this morning and drove home. Was out in the garage around 4pm.

Today is my 40th, so I came up with this gem of a workout.

Conditioning

40:00 AMRAP

  • 40 cal Row
  • 40 Russian KBS (70/53#)
  • 40 Deadlifts (115/80#)
  • 40 cal Ski
  • 40 Box Jumps (24/20″)
  • 40 Hand Release Push-ups

This went by faster than I expected, but I should have realized how much of a low back pump it would be. Got through 2+151.

Midline

Side Plank

  • 3x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 2x 20/20s w/ 10s Rests
  • 1:00 Rest
  • 1x 20/20s w/ 10s Rests

2 Sets

  • 10 Pallof Presses + 10 Rotations (per side)

Used the small blue band which was much harder.

4 Sets

  • 30s/30s Side Bends (53#)
  • 30s Hollow Hold
  • 1:00 Rest

40 Inches

My back is feeling better. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 1:00 Airdyne
  • 2:30 Rest

My goal was 95+ RPM. My rounds were 50-51-52-51-52-51-53-52 calories and 0.77, 0.77, 0.77, 0.75, 0.77, 0.76, 0.77, 0.77 km. Happy with the consistency. Yeah, I definitely should have been doing more intervals on the bike throughout the program. The leg burn is real.

Went to the 4pm class.

Warm-up

  • 1:30 Assault Bike (20 cals)
  • 3 Rounds
    • 10 Air Squats
    • 5 HR Push-ups
    • 10 Good Mornings (45#)
  • Box Jumps
    • 5×20″
    • 5×24
    • 5×30
    • 3×37

Conditioning

2 Cycles

  • 40 cal Assault Bike
  • 15 Rounds
    • 5 Wall Balls (20#, 10′)
    • 3 Burpees
    • 1 Box Jump (40″)

The single rep movement was programmed as a heavy (315#) deadlift, which I obviously was not doing in my condition. I stacked a couple of 20″ boxes up against the wall, which worked great and was a lot of fun. I did the first bike in less than 2:30 and took the second one nice and easy, somewhere in the 3-3:30 range I think. Finished in exactly 26:00 and felt good with the cardio aspect to it. During the 15 round portions my heart rate was 155+ the entire time.

View this post on Instagram

40” box jumps!

A post shared by Nick Momrik (@nickmomrik) on