Arms on Arms

I felt so much better the rest of Sunday after moving through the workout. Woke up yesterday feeling beat again, but felt fine once I got moving while walking 18 holes of golf. It was a beautiful day. I’ve been sleeping much better for the last week+. Woke up feeling beat again, especially my hands just have been aching in the mornings. 4pm workout today.

Warm-up

  • 5:00 SkiErg (1,053m)
  • 20 PVC Passes

Handstand Balance Breakthrough

6:00 EMOM (alt)

We settled on setting the box to 32″ I think and did several sets of 15 seconds or so trying to get the feel for the hover practice. Just holding the handstand got really hard after the first time through and I was really frustrated when I almost crashed on my head. I was getting the feel a little bit warming up but then felt like I didn’t get the intended stimulus in the six minutes because my shoulders were blown!

Arms

3 Sets

  • EZ Bar 21s (56#)
  • 12 Tricep Pulldowns (rope, 65#)

3 Sets

  • 10/10 Single Arm Bench Supported Curl (25#)
  • 10 EZ Bar Skull Crushers (66-71-76#)

3 Sets

  • 8/8 Static DB Hammer Curl (30#)
  • 10/10 Tricep Kickbacks (25#)

3 Sets

  • 5 Wrist Curl (12#)
  • 5 Reverse Wrist Curl (12#)
  • 10 Plate Hammer Curl (10#)

Massive pump!

Conditioning

15:00 AMRAP

  • 5 Strict C2B Chin-ups
  • 15 Ball Slams (20# MB)
  • 10 DB Push Jerks (40# DBs)
  • 15 Seated Tucks

More arms on arm day? Yep!! This went well and I got through 6+30.

Without Rest

Played 18 holes yesterday and rode in a cart, which, I think, was the first time all season. Last night I got over 8 hours of sleep for the first time in over a month. Workout at 4pm with our friend Bryan in town from California.

Handstand Balance Breakthrough

Tris, Bis, & Shoulders

3 Sets

  • 12 EZ Bar Skull Crushers (66#)
  • 12 Hammer Curls (40# DBs)

3 Sets

  • 12 Reverse Grip Tricep Push Downs (60-71-71#)
  • 12 EZ Bar Curls (66#)

3 Sets

  • 12 Wrist Curls (10-12-12#)
  • 16 Shrugs (60# DBs)

Conditioning

3 Rounds

  • Partner A:
    • Row
  • Partner B:
    • 40 Mountain Climbers
    • 16 Box Jump Overs (24/20”)
    • 30 Hollow Rocks
    • 14 Single Arm DB Hang C&J (60/40#)

Bryan started on the rower and I started with the movements. Split the clean and jerks 7/7 per arm. Wanted to use the new 60s I got and it felt good. When I was on the rower I got about 900, 780, and 940 meters. Was pulling 1:50/500m or better. Total time was 18:35. Partner workouts without any real rest are always brutal and this was no exception.

Oh, I also got a bunch of lighter kettlebells to replace the adjustable one.

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All the kettlebells.

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More Gym Changes

Over the long weekend here’s the gym work I did:

Worked out at 4pm today.

Warm-up

  • 3:00 SkiErg (697m)
  • Dead Hang

Tris & Bis

3 Sets

  • 12 EZ Bar Curls (66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (71#)
  • 24 alt Hammer Curls (40# DBs)

3 Sets

  • 12 Static DB Curls (25-25-30# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (56-61-66#)
  • 10 Plate Hammer Curls (10#)

I had a huge bicep pump going by the end of this. I’m feeling stronger with everything. I did start doing a second protein shake each day about two weeks ago.

Conditioning

  • 6:00 AMRAP
    • 4 Strict Pull-ups
    • 8 Pistols
    • 12 Russian Twists (45# plate)
  • 2:00 Rest
  • 6:00 AMRAP
    • 4 Strict HSPU
    • 8 T2B
    • 12 Plyo Lunges

These went much better than expected. Should have warmed up the legs and hips for the pistols though. After round one I pretty much did 2-2 on the pull-ups. Got through 6+3. Everything was unbroken in the second AMRAP and felt really good. Finished exactly seven rounds.

EZ Does It

Yesterday I walked 18 holes of golf on a beautiful day. My legs are not happy from Sunday. Mainly shins from the broad jumps and my heels from working in my basement workshop a lot of hours over the weekend. Out in the garage at 3pm.

Bis & Tris

3 Sets

  • 12 EZ Bar Curls (56-61-66#)
  • 12 Tricep Push Downs (spinning bar, 71#)

3 Sets

  • 12 Seated EZ Bar OH Tricep Extensions (56-66-71#)
  • 24 alt Hammer Curls (35-35-40# DBs)

3 Sets

  • 12 Static DB Curls (25# DBs)
  • 12 Tricep Pull Downs (rope, 60#)

3 Sets

  • 10 Reverse Grip EZ Bar Curls (46-51-56#)
  • 10 Plate Hammer Curls (5-10-10#)

You could say the EZ curl bar (which weighs 16# BTW) was a great addition!

Conditioning

12:00 AMRAP

  • 10 alt Renegade Rows (50# DBs)
  • 10 Box Jumps (24″)
  • 10 T2B
  • 20 Mountain Climbers

I didn’t put on my grips, which is the first time on that bar I believe, other than maybe for strict pull-ups. I was originally thinking I’d try 10 unbroken toes to bars, but I knew after a few reps wouldn’t fly without the grips. I was able to hold 2×5 the entire way though. Got through 6+30.