burpee – Page 3 – Nick Momrik's Fitness Logs

Sunday at 3

Much later for us on a Sunday, around 3pm, but we had a busy morning.

Warm-up

Tabata

Burpees

Definitely not my idea! I went 2×6 and 6×5.

Conditioning

4 Rounds

12/8 cal Row
12 Incline DB Back Fly (20#)
12/8 cal SkiErg
12 Double Handle Pull to Chest (60#)
15/10 cal BikeErg
50m Farmer Carry (60#)

Sort of a partner workout, with the 2nd person waiting until you were off the machine. Then if you got your movement reps done you had a brief wait until your partner finished their machine. I went first and B finished at 22:35.

Midline

3 Rounds

26 Swimmer Crunches
26 Crunches
26 Leg Lifts
26 Single Leg Lifts
26 Plank Hip Dips

Ouch! Took me 8:21.

Calf Strikes Again

Warm-up

20 PVC Passes
3 Sets
- 40′ Tip toe Walk
- 10 Calf Raises

Back

4 Sets

12/8 cal Row
12 DB Seal Rows (30#)

4 Sets

12/8 cal SkiErg
12 Lat Pulldowns (93#)

Conditioning

10 Rounds (each)

30 Double Unders
5 Burpees

Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.

Midline

3 Rounds

20 Leg Lifts
20 OH DB Crunches (60#)
14 Plank DB Pull Throughs (60#)

Good one from IBEX. Took me 7:16.

Leg Friday

Walked 18 holes yesterday. My abs have been sore from the leg throws and my calves are sore from the double unders.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
10 Walking Lunges
10 Walking Lunges (35#)
10 Walking Lunges (50#)

Legs

4 Sets

12 Double DB Walking Lunges (60# DBs)
12 Calf Raises (35# DBs)

3 Sets

15 Banded Hamstring Curls (red)
20 Banded Frog Reverse Hypers

Conditioning

25:00 EMOM (alt)

5/5 Single Arm DB Hang C&J (50#)
11 Burpees
12 cal BikeErg (40s)
40s Plank
14 alt Renegade Rows (50#)

After the third round B pushed the pace, so it turned in to speed burpees.

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.

On the Rings

Yesterday I walked 18 holes and in the evening I edged and mowed the lawn. Not much time tonight due to dinner plans and watching the CrossFit Games. Warmed up with some ring swings, PVC passes, and a couple of single muscle-ups (which felt odd)

30:00 Partner AMRAP (IGYG per movement)

14/10 cal BikeErg
5 MU / Pull-up
10 Burpees
16 alt DB Hang Power Snatch (50/35#)

It was like riding a bike though, when I got back up on the rings. I did ever round unbroken, but it’s a different swing compared to the higher swing set we used at the park. I had to save some sets and correct my swing several times. We got through 6 rounds and all of the bike calories. There was about 15 seconds left, but I wasn’t getting back on the rings because my sets were starting to get sketchy.

24 Not 30

My arms are still sore from Tuesday and my legs are feeling Wednesday. Quick one today with Dad stopping by to help out. Did some wrist warm-up and bear hug openers (not sure what to call what I was doing)

24:00 EMOM (alt)

50 DU
12 Burpees
15 cal Row
4 Wall Walks
15 Pull-ups
20 Russian KBS (70#)

When I wrote this I was thinking 24 minutes but wrote it for 30. Before the first round was over I was 95% sure I was going to call it after four rounds. This was really hard and five would have been overkill.

Burpees and Push-ups

Walked 18 holes yesterday and mowed the lawn at night. My legs are getting sore in some new places from that DLB stuff.

Back & Arms

3 Sets

12 Double Handle Lat Pulldown (104-104-115#)
12 Dumbbell Curls (25#)

3 Sets

12 Straight Arm Lat Pulldowns (60#)
12 French Press (50#)

Drop Sets

8 Incline Back Fly (40# DBs)
4 MAX Sets
- 10 @ 35#
- 10 @ 30#
- 10 @ 25#
- 14 @ 20#

Much better starting out heavier for this drop set type stuff. Still nasty though.

Conditioning

5 Rounds

50m Sandbag Carry (100#)
12 Burpee
16 OH Crunch (40# DBs)
20 Push-up

Fell in to a pace and picked it up at the end. I went 10-5-5 on every set of push-ups, which was tough. Finished in 14:28.

Then we spent an hour digging the final post hole for the outdoor gym area.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

20 PVC Passes
20 Trunk Twists
Seated DB Shoulder Press
- 10×25
- 6×35
- 4×45
- 3×50
- 3×60

Strength

10:00 EMOM

3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

128′ Sled Drag (25 + 80/55#, forward)
15/10 DB Push-ups
12 Single Arm DB Hang C&J (40/30#)
20 Reverse Lunge
10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

30s Plank
10s Rest
30s Side Plank
10s Rest
30s Side Plank
10s Rest
30s Dragon Flags (3)
10s Rest
30s Windshield Wipers (15)
10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

Shoulders on Fire

Warm-up

16 PVC passes
10 DB Bench Press (35#)
10 DB Fly (20#)

Chest

3 Sets

10 DB Bench Press (60# DBs)
10 DB Fly (35# DBs)
MAX Plate Press (35#)

This added up quick. Got 20-20-10 for the plate presses.

3 Sets

20 Band Chest Fly (reds)
10 Batwing Fly (12-15-15# DBs)

Conditioning

20:00 EMOM (alt)

40s Sandbag Bearhug Hold (100#)
15 Burpees
40s Double DB Overhead Hold (35# DBs)
60 Double Unders

Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!

Midline

4 Rounds

40 OH Hollow Flutter Kicks (20# KB)
30 Reverse Crunch
20 Russian Twists (45# plate)
10 PVC Sit-ups

This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.

Burpees and Push-ups

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

Back

3 Sets

10 Pendlay Rows (supinated, 95#)
8/8 Kroc Rows (62# KB)

I also did 10×45# Pendlay rows to warm-up.

3 Sets

10 Lat Pulldown (115-126-131#(
10 Seated Bent Over DB Back Fly (30-35-35# DBs)

3 Sets

10 V Pulldown (double handles, 126-126-131#)
8/8 Single Arm Pulldown (handle, 60-60-65#)

3 Sets

10 Straight Arm Pulldown (71-71-76#)
10 Dumbbell Shrugs (60#)

Conditioning

6:00 EMOM (alt)

15 Burpees
20 Push-ups

I wrote this as 10 minutes with 25 push-ups. LOL. After having to do 10-5-5 it quickly became 20. In the third round I had about 10 seconds left after barely being able to get my self up from the bottom of the burpees and then barely made the push-ups, having to do 10 sets of 2. Ended the workout there.