Monster Squat – Page 5 – Nick Momrik's Fitness Logs

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.

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.

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.

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.

Conditioning Legs

Warm-up

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

Legs / Conditioning

4 Sets

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

Start set after partner finishes their Goblet squats.

3 Sets

400/500m Standing BikeErg
5/5 Goblet Deficit Reverse Lunges w/ Knee Up (30# KB, 2×55 plates)
10 Sumo KB Deadlift (70# KB)

Start set after partner finishes lunges. Next time lower height of the deficit.

B smacked her leg when a pedal spun around so we didn’t do a 4th set or abs. We’re really enjoying this type of leg days.

Last Round?

Walked a quick 18 holes today. Could be the last round of the year, with the weather getting cooler and November around the corner.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
80′ Monster Squats
10 Monster Toe Touches
5/5 DB Hang C&J (15#)
5/5 DB Hang C&J (30#)

Conditioning

6 Rounds

15 BikeErg Calories
14 Walking Lunges
15 Row Calories
14 Single Dumbbell Hang Clean & Jerks, 40 lbs

Partner with B. Rest after reps of movement until partner is off machine. It took us 24:24.

Easy on the Calf

Warm-up

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

Legs

3 Sets

600m BikeErg
10 Goblet Squat (53#)
10/10 Lateral Step-ups (24”)

Did the bike since I can’t run on my right calf.

3 Sets

500m Standing BikeErg
16 Curtsy Lunges
16 H2H KB Swings (53#)

Went lighter today with the kettlebell for both movements to take it easier on that calf.

Conditioning

E2M – 20:00 (alt)

16 cal SkiErg + 10 Pull-ups
20 cal Row + 5 Burpees

Good intensity and push.

Two Leg Triplets

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches
Goblet Squats
- 5×45
- 5×53
- 5×62

Legs

3 Sets

200/250m TrueForm Run
10 Goblet Squat (70#)
10/10 Lateral Step-ups (24”)

Oh yeah, much different with that extra 50 meters this week.

3 Sets

400/500m Standing BikeErg
16 Curtsy Lunges
16 H2H KB Swings (62#)

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.

Lots of Legs

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
10 Walking Lunges
10 Dumbbell Walking Lunges (35#)
10 Sumo KB Deadlifts (53#)
10 Dumbbell Walking Lunges (50#)

Legs

4 Sets

10 Double DB Walking Lunges (60# DBs)
10 Sumo KB Deadlifts (70#)

3 Sets

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

Conditioning

700-400-200m Run
35-20-10 Burpee Box Jump Overs (24”)

The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.

Midline

2 Rounds

20 Leg Lifts
30 Scissor Kicks
1:00 Plank
20 Reverse Crunches
15 V-ups
45s Side Plank
45s Side Plank
20 Russian Twists

This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.