Monster Walk – Page 12 – Nick Momrik's Fitness Logs

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.53 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 Shoulder I-Y (red)

Handstands

8 Sets

3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

6 Landmine Squats (90-135-160-180)
6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

10 Shoulder Press (45-75-95-105)
10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

500m SkiErg
500m Row
1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.

Long Nap

I can’t believe the front of my shoulders didn’t get really sore from the 325 burpees like they always do when I’ve done 150+ reps. My upper body is a bit tight from a combination of things though. Out in the garage at 10am.

Warm-up

3:00 BikeErg (1,500m)
80′ Lateral Monster Walks
80′ Monster Walks
Power Cleans
- 5×45
- 5×95
- 3×135

Weightlifting

4:00 EMOM
- 3 Power Cleans (155-165-175-185)
3:00 EMOM
- 2 Power Cleans (195-205-215)
4:00 EMOM
- 1 Power Clean (225-235-245-250)

I went TnG on all of the triples and then singles. Had only programmed three minutes of singles, but it was feeling good, so did one more. I think it’s been almost two years since I’ve done over 245 so that felh good!

Conditioning

E3M – 7 Rounds

10 Box Jumps (24″)
10 Pull-ups
10 C&J (75#)

I did step downs in round one and then jumped down (no rebound) the rest of the way. I wore grips, but didn’t put my fingers through the holes and it was really comfortable; been a long time since I’ve done that. Round times were 1:11, 1:06, 1:05, 1:06, 1:05, 1:04, and 1:01. Felt really good. Could make this 10 rounds if we ever repeat it.

Midline

3 Rounds

8/8 Plank Row and Tricep Kickback (20#)
8/8 Plank with Front Raise (12#)
16 alt Plank T Extension
8/8 Plank Knee to Elbow
1:00 Rest

Took me 10:32 to finish.

Accessory

2x30s Dead Hang Partner Push
3 Sets
- 10/10 Wrist Curls (15#)
- Wrist Roller (5#)
- 5 Handstand Kick-ups

Working on handstands with these movements isn’t a great idea.

I was exhausted and took nearly a 90 minute nap in the afternoon. Need to get my nightly sleep back on track.

True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

5:00 TrueForm Run (0.84 km)
80′ Lateral Monster Walks
80′ Monster Walks
20 I-Y (red)
8 alt Back Rack Reverse Lunges (45#)
4/4 Single Leg RDL (45#)
8 alt Back Rack Reverse Lunges (95#)
4/4 Single Leg RDL (75#)
8 alt Back Rack Reverse Lunges (125#)
4 Landmine Squats (45#)
4 Barbell Hip Thrusts (45#)
4 Landmine Squats (90#)
4 Barbell Hip Thrusts (95#)
4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

12 alt Back Rack Reverse Lunge (155-165-175-185#)
6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

8 Landmine Squats (145-155-165-175#)
8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5#)
10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

40 Double Unders
100m TrueForm Run
10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.

Struggling Shoulders

Took a full rest day yesterday, even though my WHOOP recovery was at 92%. After a 2 hour Zoom meeting I was exhausted. Went to bed early and it’s 97% today! Out in the garage at 4pm.

Warm-up

3:00 TrueForm Run (0.52 km)
80′ Lateral Monster Walk
80′ Monster Walk
20 IY (red band)
8 alt Back Rack Reverse Lunge (45#)
8 alt Back Rack Reverse Lunge (95#)
5 Landmine Squats (45#)
5 Landmine Squats (90#)

Handstands

6×3 Kick-ups

These were done between leg sets. I can already feel a difference in getting to more of a hollow body position from the stretches and shoulder exercises.

Legs

4 Sets

16 alt Back Rack Reverse Lunge (135-145-155-165#)
8/8 Single Arm/Leg RDL (70# KB)

Was feeling pretty good, so starting to add some weight.

4 Sets

10 Landmine Squats (135-145-145-155#)
10 Barbell Hip Thrusts (95-95-115-115#)

We really liked these landmine squats, so will be using them often.

Shoulders

3 Sets

10 Cuban Rotations (35#)
10 Trap-3 Raise (5# plates)
10 Band Rear Delt Pull Apart (red)

Conditioning

15-10-5

Strict HSPU
Hang Power Snatch (95/65#)
T2B

I thought I might be able to go unbroken on the handstand push-ups, but quickly realized that wasn’t going to happen; I did 8-7, 3-3-2-2, and 5. The snatches were harder than I expected as well and my hook grip is so untrained these days! I did 8-7, 6-4, and 5 there. For the toes to bars I did 8-7, 10, and 5. Finished in 6:35.

New Block

Start of a new training block today! After taking four weeks away from a big focus on strength/accessory work and putting more time in metcons, we’re flipping back around with 3 strength based days per week. 4pm in the garage.

Warm-up

3:00 BikeErg (1,456m)
80′ Lateral Monster Walks
80′ Monster Walks
3 Sets
- 15 Scap Shrugs (on all 4s)
- 5/5 Calf Raises (on step)
10 alt Back rack reverse lunges 45#

Legs

3 Sets

10/10 alt Back Rack Reverse Lunge (115-115-125#)
20 alt Cossack Squats

3 Sets

10/10 Single Leg Step Downs (15″, 50#)
10/10 Single Leg RDL (70#)

Shoulders

3 Sets

10 Cuban Rotations (PVC-15-15)
10 Trap-3 Raise (5# plates)
10 Band Rear Delt Pull Apart (red)

These came from some things I’m reading about correcting an arched back in a handstand hold. Brandi and I both thought we’d never used some of these muscles before with these variations.

Conditioning

7:00 AMRAP

5 Burpee Pull-ups
10 Hang Power Cleans (75/50#)

Designed to be and felt like an Open style workout. I got through 7+14.

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
8/8 Landmine Curtsy Lunges (45#)
Bottom Squat Hold
10 alt Cossack Squats
4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

8/8 Landmine Curtsy Lunges (45# + 90)
20 alt Cossack Squats

Conditioning

4 Rounds

2:00 cal Row
2:00 cal BikeErg
~1:00 Rest
2:00 cal SkiErg
2:00 Box Step Overs (20″)
~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.

Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
20 PVC Passes
Wrist Warm-up
5 DB Push Jerks (35#)
10 alt Renegade Rows (35#)
20 H2H KBS (30#)

Handstands

4×2 Handstand Split to Stacked
5×5 Kick-ups (balance)

Conditioning

100 cal BikeErg
50 DB Push Jerks (50#)
100 Air Squats
50 HR Push-ups
100 H2H KBS (53#)
50 alt Renegade Rows (50#)
100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
10s Rest
30s Pike-up and Over
50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.

On a Thursday

Switching our rest day from Thursday to Friday and I’m feeling a little bit beat up. I didn’t sleep the greatest either. 5pm today.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
Wrist Warm-up

Handstands

2x45s Wall Walk
2x30s Wall Walk
2x30s OH Plate Hold (45#)

Strength

4 Sets

12 Lat Pulldowns (104#)
12/12 Single Leg Step-downs (15″, 35#)

Conditioning

10:00 AMRAP

12 Weighted Plyo Lunges (35# DBs)
12 DB Floor Press (60# DBs)
12 T2B

Didn’t wear grips because of sore on my wrist and was able to go unbroken until the final round when I went 7-1 toes to bar. Finished 5+32 overall.

Midline

3 Sets

12 Parallette Shoot Throughs (5# ankle weights)
24 Russian Twists (35# plate, 5# ankle weights)
12 Weighted Leg Lifts (5# ankle weights)

Core is just tired from yesterday and the previous work.

A New Toy

Complete rest day yesterday. My shins are sore from the broad jumps, as always. Out in the garage at 4pm.

Warm-up

10:00 BikeErg (5,062m)
80′ Lateral Monster Walk
80′ Monster Walk

Handstands

Wrist Warm-up
2x45s Handstand Shape 45° Hollow Hold
4×2 Handstand Split to Stacked
3×5 Kick-ups (balance)

Weightlifting

Power Cleans

5×45#
5×95#
3×135#
5:00 EMOM – 3 Power Cleans (165#)
5:00 EMOM – 2 Power Cleans (195#)
5:00 EMOM – 1 Power Clean (215-225-225-235-245#)

I was planning to just stick at 215, but was feeling good and it’s been a long time so I went for it. Weight was going up good!

Conditioning

3 Rounds – 2:00

24/16 cal Row
MAX Burpee Box Jumps (24/20″)
2:00 Rest

I started out at about 1,700 cal/hr and got faster each round. I also adjusted my steps on the burpee box jumps after the first round. I was able to get 13, 15, and 16. This was hard!

Accessory

3 Sets

10 Wrist Curls (12# DBs)
10 Reverse Wrist Curls (12# DBs)
Wrist Roller (up-down, 5#)

A couple of days ago I put together a quick pipe, some string, and a carabiner to do wrist rolls. OMG I couldn’t hold my arms up for the wrist roller; got soooo heavy!

Dialing in Kick-ups

My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.

Warm-up

10:00 BikeErg (4,845m)
80′ Lateral Monster Walks
80′ Monster Walks

Handstands

Wrist Warm-up
2×10 Kip Swings
3×20 Wall-facing Handstand Sponge Shifts
2x45s Handstand Shape 45° Hollow
3×5 Kick-ups (finding balance)

I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.

Strength

8 alt Back Rack Reverse Lunges (45#)
8 Pendlay Rows (supinated, 45#)
4 Sets
- 12 alt Back Rack Reverse Lunges (135#)
- 12 Pendlay Rows (supinated, 95#)

Straight up cardio-ish!

Conditioning

10:00 AMRAP

20 Russian KBS (53/35#)
10/10 Lunge Pulses
10 Weighted V-ups (15# DB)

No place to rest here. Got faster as we went. Finished 7+40.

Accessory

3 Sets

30 Band Pull Aparts (blue)
20 Band Tricep Pulldowns (red)
8/8 Parallette Supported Renegade Rows (50#)

This was a rough combination and didn’t really rest between sets.