Monster Walk – Page 10 – Nick Momrik's Fitness Logs

Four More Sets in Ten Minutes

Took a full rest day yesterday, even though I slacked in other workouts this week. ut in the garage just after 12 today.

Warm-up

3:00 BikeErg (1,573m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Power Cleans
- 10×45#
- 5×95
- 3×135
- 2×155
- 2×175

Weightlifting

E25S – 10:00

2 Power Cleans (12 @ 185, 12 @ 195)

Shitty!! Two more sets of each weight in the same ten minute time domain, compared to going every 30 seconds like a few weeks ago.

Conditioning

5 Rounds

10 Bar-facing Burpees
20s Rest

Kept a pretty steady pace I think. Took me 3:46. Felt my calf after from the jumping.

True Audible

I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.

Warm-up

3:00 BikeErg (1,495m)
80′ Lateral Monster Walk
80′ Monster Walk

Legs

8 alt Back Rack Reverse Lunges (45#)
4/4 Lateral Step-ups (20″)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 30#)
8 alt Back Rack Reverse Lunges (125#)
6/6 Lateral Step-ups (20″, 45#)
8 alt Back Rack Reverse Lunges (145#)
6/6 Lateral Step-ups (20″, 60#)
8 alt Back Rack Reverse Lunges (165#)
6/6 Lateral Step-ups (20″, 70#)
8 alt Back Rack Reverse Lunges (175#)
6/6 Lateral Step-ups (20″, 70#)
8 alt Back Rack Reverse Lunges (185#)
6/6 Lateral Step-ups (20″, 70#)

Conditioning

50m TrueForm Run
12 Russian KBS (70#)
5 Rounds
- 100m TrueForm Run
- 12 Russian KBS (70#)
50m TrueForm Run
12 Russian KBS (70#)

It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.

Acid Burning

Busy week at work, but I have Friday and Monday off for a getaway. Out in the garage just after 4pm today.

Warm-up

3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
6/6 Lateral Step-ups (20″)
12 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
6/6 Lateral Step-ups (20″, 40#)
10/10 Single Leg Supported RDL (30#)
10 alt Cossack Squats

Legs

4 Sets

12 alt Back Rack Reverse Lunges (155-165-175-185#)
6/6 Lateral Step-ups (20″, 70# KB)

4 Sets

10/10 Single Leg Supported RDL (70# KB)
20 Cossack Squat (0-20-20-20# KB)

Conditioning

4 Rounds (each, IGYG)

18/12 cal BikeErg (standing)
30 Plyo Lunges

I averaged 1,400+ cal/hr an the bike, but had to break the lunges 18-12 every round. Brandi did a mix of plyo lunges, lunges, and jump squats. We finished in 14:21. This combination is deadly for creating lactic acid.

5×3 More

Later start at 11 this morning so I could work on a project in the basement.

Warm-up

3:00 BikeErg (1,532m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Sets
- 10 Superman
- 12 Bird Dog
Power Cleans
- 10×45#
- 5×95
- 3×135
- 3×155
- 3×175

Weightlifting

E40S – 10:00

3 Power Cleans (10 @ 185, 5 @ 195)

Thrilled with that since about a month ago I did an EMOM of 3, using 185 for five rounds and 195 for five rounds. So this was an extra 5x3x185 in the same amount of time!

Conditioning

Partner WOD

4 Rounds (each)
- 15/10 cal SkiErg
- 16 Single DB Box Step Overs (24/20″, 50/35#)
4 Rounds (each)
- 200/150m TrueForm Run
- 24 Russian KBS (53/35#)

With Brandi, doing a round of the couplet while the other person rested. She went first and it took us 13:42 for the first couplet and a total of 25:38 or 11:56 for the second couplet. The first one was much worse, with the step overs really adding up.

Not a Fan

I went to bed early on Sunday night and got some great sleep, but still took a needed full rest day yesterday.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Band Squats
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Lateral Step-ups (20″, 35#)
8 alt Back Rack Reverse Lunges (115#)
4/4 Lateral Step-ups (20″, 50#)
4 Dead Stop Front Squats (75#)

Legs

4 Sets

16 alt Back Rack Reverse Lunges (135-145-155-160#)
8/8 Lateral Step-ups (20″, 60#)

Such a nasty superset.

4 Sets

4 Dead Stop Front Squats (145-155-165-175#)
16 Banded Hamstring Curls (blue)

I think the dead stop front squats are being retired. We aren’t fans.

Conditioning

8:00 AMRAP

3 Strict Pull-ups
6 Burpees
9 DB Goblet Squats (50#)

I did 9 rounds exactly.

Thirty Second Doubles

My back was pretty tight through the night and when I finally got out of bed in the morning, but no tweak feelings. Workout at 10am.

Warm-up

3:00 BikeErg (1,556m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 10×45#
- 5×95
- 3×135
- 2×155
- 2×175

Weighlifting

E30S – 10:00

2 Power Cleans

I did ten rounds with 185# and ten with 195#. Felt good!

Conditioning

5 Rounds – Partner WOD (I go, you go)

18/12 cal BikeErg (standing)
15 Box Jumps (24/20″)
200/150m TrueForm Run
10 Strict Chin-ups

This ended up being harder than expected. I was happy with my high pace throughout. I did every round of chin-ups 6-4. Brandi and I finished in 29:29.

Taters

Much needed rest day yesterday. Out in the garage at 4pm today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
5 Taters (45#)
10 alt Curtsy Lunges (35# KB)

Conditioning

6 Rounds

24 Taters (35#)
10/10 alt Curtsy Lunges (switch arms after 10, 35#)
36 Incline Bar Push-ups

Got this one from Ibex, except I scaled 24 push-ups to these since my shoulder isn’t happy with regular push-ups yet. They didn’t say how heavy, but I made the right kettlebell choice. I never set the KB down, by my hips were already in fire by the end of round one. I split the push-ups 20-16 for five rounds and then finished unbroken at 19:15.

Midline

E2M – 5 Sets

16 alt V-ups
16 Plank Jumps
40 Hollow Flutter Kicks

Took about 50-55 seconds and there was some real burn!

Finished with Crossover Symmetry Recovery.

By the end of the day my back was pretty tight. May retire the taters after our first time with them.

Only Legs

My legs feel a little tired from yesterday. Out in the garage at 4pm.

Warm-up

5:00 BikeErg (2,526m)
80′ Lateral Monster Walks
80′ Monster Walks
10 alt Back Rack Reverse Lunges (45#)
5/5 Lateral Step-ups (20″)
10 alt Back Rack Reverse Lunges (95#)
5/5 Lateral Step-ups (20″, 25# DB)

Legs

4 Sets

20 alt Back Rack Reverse Lunges (115-125-130-135#)
10/10 Lateral Step-ups (20″, 45-50-60-60# DB)

Supersetting single leg work really kicks our ass!

4 Sets

6 Dead Stop Front Squats (95-125-145-165#)
12 Banded Hamstring Curls (blue)

That was enough for the day, with tomorrow being the fourth in a row before resting on Thursday.

Paintathon

Spent all day painting yesterday so didn’t get in a workout. Made sure to get it in today at 10am.

Warm-up

3:00 BikeErg (1,550m)
80′ Lateral Monster Walk
80′ Monster Walk
Power Cleans
- 10×45#
- 5×95
- 3×135
- 2×155
- 2×175
- 1-1×195

Weightlifting

E20S – 12:00

1 Clean (205#)

My back is pretty tight from yesterday, so I wanted to be careful with the load. It felt solid.

Midline

2 Rounds

10/10 Banded Rotations & Holds (blue)
10/10/10/10/10 MB Toss Series (20#)

Conditioning

20:00 AMRAP – Partner

40 Single Arm DB Lunges (50/35#)
20 Burpees over the Bar
20 Single Arm Box Step Overs (24/20″, 50/35#)

B and I split the reps down the middle all the way. Since it was a single dumbbell for the lunges, we decided to do 10/10 instead of alternating legs each rep. It was a nice change. My burpees felt quick. I switched hands with the dumbbell after five step-ups. I started and we got through 5+37.

Off to help with more painting and electrical work.

Leg Combos

Yep, as Sunday night went on, my legs were feeling those 5 hours in the workshop, mostly standing on concrete. Yesterday I didn’t wake up with the back tweak feeling, so that’s great news. I slept for shit though and even took a nap in the middle of my work day, which never happens. Out in the garage at 4.

Warm-up

5:00 BikeErg (2,523m)
80′ Lateral Monster Walks
80′ Monster Walks
6 Landmine Squats (45#)
12 Plyo Lunges
6 Landmine Squats (90#)
12 Plyo Lunges (20# DBs)
6 Landmine Squats (125#)
12 Plyo Lunges (30# DBs)
6 Landmine Squats (155#)
6 Landmine Single Leg Romanian Deadlifts (90#)
10 Back Squat Jumps (45#)

Legs

4 Sets

6 Landmine Squat (180-195-210-215#)
12 DB Plyo Lunge (40-40-45-50# DBs)

4 Sets

6/6 Landmine Single Leg RDL (club grip, 115-125-135-145#)
10 Back Squat Jump (95#)

These supersets crush me.

Conditioning

9:00 AMRAP

3 Strict Chin-ups
6 Power Cleans (115/80#)
9 Box Jumps (24/20″)

I forgot how nasty the combination of cleans and box jumps / step-ups can be. By about the third round I really had to concentrate on my jumps so I wouldn’t fail. did the cleans unbroken every round and got through 8+3.