Monster Walk – Page 16 – Nick Momrik's Fitness Logs

When the Bike Bites Back

They changed our tee times yesterday and apparently nobody let me know, so I didn’t make it to golf. My back probably needed the rest though. I went for a 4.14 mile power walk instead to get some sun.

2020-06-18-walk

Out in the garage at 4pm. We swapped Friday and Saturday so we could go to the track tomorrow morning when it’s cooler.

Warm-up

5:00 Ski Erg (1,033 cals)
Monster Walks
10 PVC Passes

Skill

Jumping Bar Muscle-ups

3-3 singles
5-5-5 unbroken

Bit weird with the low ceiling. At first I was worried about smacking my head so that’s why the singles. Got confidence though. Helped B with some bar MU drills.

Conditioning

5 Rounds

15 cal BikeErg
10 DB Reverse Lunges (50#)
20 Plyo Lunges
20 Curtsy Lunges
2:00 Rest

Went out on the driveway for this and used puzzle mats so I wouldn’t have to wear knee sleeves out in the sun. It’s a new version of a workout we did over two months ago, which was my take on an Ibex Training workout. Holy Fuck! I could feel the quads burning in the first set of dumbbell lunges. I even had to break up my plyos! Went 10-10, 20, 3×12-8 on those. My bike and curtsy lunges got faster as the rounds went on. I even got negative splits with 2:13 – 2:10 – 2:06 – 1:59 – 1:55.

In round two I tried to get a quick stand up start going and I slipped off the pedal. Owww!

2020-06-19-pedal-bite

It swelled up immediately.

Accessory

5 Sets

10 Hammer Curls (30# DBs)
20 Shoulder Taps (facing wall)
30s Handstand Hold (facing wall)

The combination of taps and hold is really bad.

Man Down in the Third

Out in the garage at 4pm.

Warm-up

5:00 SkiErg (1,058m)
Monster Walks
10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

16 Back Rack Reverse Lunges (95-115-125-135-145#)
16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

20 alt V-ups (20# MB)
10 Renegade Rows (50# DBs)
10/10 Partner Banded Rotations/Holds (red)
20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

10-8-6
- Thruster (95/65#)
- Burpee Pull-ups (normal height)
Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.

Two Hours of Sun

I’m feeling my low back quite a bit and my shoulders/traps from the workout yesterday! Actually slept past 7am for the first time in nearly two weeks.

We loaded up the truck and headed to the park at noon, which is later than our typical Saturday, but it’s a cooler day so we wanted it to warm up a bit.

Warm-up

Run
10 Air Squats
10 Toe Touches
Ring Swings

Conditioning

4 Rounds (each, I go you go)
- 8 Sandbag Cleans (100/65#)
- 5 Muscle-ups / Ring Pull-ups
4:00 Rest
4 Rounds (each, IGYG)
- 4 Sandbag Cleans (100/65#)
- 5 Muscle-ups / Ring Pull-ups
- 4 Sandbag Cleans (100/65#)

This was a fun spicy one with so much of the hip involved. I was happy to get every set of muscle-ups unbroken. We finished at 10:32 for the first four rounder and 25:34 (11:02) for the second four rounder. Pretty good only slowing 30 seconds with all the extra transition time. I think this video was my first set of the second rounder.

Leg Work

2 Sets
- Backward Sled Pull (⬆️ 70m 25+55/35#)
- Forward Sled Pull (⬇️ between legs)
- 2x Lateral Monster Walk (30m ⬆️ & ⬇️)
2 Sets
- Backward Sled Pull
- Forward Sled Pull
- 2x
  - Forward Monster Walk (30m ⬆️)
  - Backwards Monster Walk (30m ⬇️)

The idea for the hill sleds came from Heppner. This would turn out bad over the next few days! I went double time on the second two sets of sled pulls and it was so much worse (better?) in creating leg burn. Oww!! Solid 2 hours out in the sun. These park workouts are becoming the best day of the week.

Not Bad and Then It’s Really Bad

Walked 18 holes on the golf course yesterday in high winds. I’m off work until Tuesday due to our team starting four day work weeks for a bit. So it’s a long four day weekend for me! I got done mowing the lawn about a half hour before working out. Out in the garage at 2pm, though after the warm-up we took puzzle mats on the back patio for some sunshine.

Warm-up

5:00 Airdyne (113 cals, 2.67 km)
Monster Walks

Conditioning

Death By (alt EMOM, start with 12, +1 each round)

Burpee
Squat Jump
Push-up
Plyo Lunge

The way this works is you do 12 burpees and then rest until the next minute, 12 squat jumps, rest, 12 push-ups, rest, 12 lunges, and rest. Then increase to 13s and keep increasing until you don’t complete your reps in the minute. I got this one from @ibex_training as well. It’s not bad at all for a very long time and then you have to start pushing the burpees to make time.

Starting getting a heart rate around 180

When I started getting close to using up the minute for burpees the squat jumps really burned and I had to do some singles. I broke every set of push-ups, doing two sets through 18, then three sets, and finally four sets since I had plenty of time for rest. All plyo lunges were unbroken. Barely got through 23 burpees, finished that round and was spent, only making 20 of 24 burpees. 49 minutes of work, though it didn’t seem nearly that long.

Total of 230 burpees and 210 of the other three movements!

Midline

Had to take a nice long recovery after that workout.

4 Rounds

20 alt V-ups
10 Hollow Rocks
10/10 Side Plank Bounces

No clock, just work.

The Rematch

On Sunday afternoon I made a new shoe rack for all of my workout kicks. Yesterday I walked 18 holes of golf.

90 fucking degrees outside at 4pm for our workout today!

Warm-up

10:00 BikeErg (5,340m)
Monster Walks
10 Monster Band Squats
8 Back Rack Reverse Lunges (45#)

Strength

5 Sets

16 Back Rack Reverse Lunges (85-105-115-125-135#)
8/8 Step Downs (15″)

I really liked those lunges, but easing in to the weight. Could feel my ass in the middle of the sets probably starting with 115. Step downs felt extremely easy without any weight.

Conditioning

42-30-18 Air Squats
21-15-9 HR Push-ups
Rest 4:00 and repeat

We did this 2 months ago when I may have been in the middle of a TIA (not Tia-Clair Toomey!) and my times were 4:28 & 4:22. Brandi work a weight vest that day and had beat me, but since I was nearly stroking out we needed a rematch. Well, she didn’t wear the weight vest today and beat me again. My times today were 2:42 and 2:53 so just goes to show how out of it I was last time.

Midline

4 Rounds

6 Weighted Strict T2B (5# ankle weights)
20 OH Side Bend (20#)
12 Weighted V-up (5# ankle weights)
20/20 Pallof Press (red band)

Brandi bought some heavier ankle weights so I gave them a try for this. Oh boy!

Leg Grind

Out in the garage at 8:00 since I’m meeting Dad to golf this afternoon.

Warm-up

5:00 SkiErg (1,013m)
Monster Walks
10 Monster Band Squats

Conditioning

10 Rounds

40 cal BikeErg
20 Squat Jumps

Consistent pacing on the bike and squats. Finished in 29:36 with a pool of sweat around the bike. Humid this morning! It’s awesome that you can do calorie based intervals on the PM5 monitor.

Gymnastics

5 Sets

1:00 Handstand Hold (facing wall)
1:00 Rest

This was horrible. I was almost falling off the wall in the third set, but was able to stay up for them all.

Got the lawn mowed in less than a half hour. Looking forward to getting out of town for the afternoon.

Add Hip Abduction

Each night my back seems to be a bit worse, though hasn’t bothered me rolling over yet. Has been fine after I’m up and moving around, which is good. My ass is sore from yesterday! Out in the garage at 10am.

Warm-up

10:00 BikeErg (4,426m)
Monster Walks
20 PVC Passes

Back

5 Sets

10 Straight Arm Pull Down (35, 4×50#)

4 Sets

10 Wide Grip Lat Pull Downs (80#)
10 Behind Neck Lat Pull Downs (80#)
10 Close Grip Lat Pull Downs (80#)

This gets so bad. I think the 40 muscle-ups from yesterday really affected those close grip pull downs.

4 Sets

10 Seated Cable Row (75#)
MAX Strict Chin-ups (10-8-6-5)

Why are strict chin-ups so hard after all this stuff?

4 Sets

10 Inverted Bar Row
10 Seated Bent Over Back Flies (30# DBs)

Haven’t done the bar rows in a long time. I like those.

Midline

4 Sets

12 Low-Pulley Knee-In w/ pause (20#)
12 Plate Crunches w/ pause (45#)
5/5 Hip Abducted Evil Wheels
50m Sandbag Carry (100#)

I’m going to be feeling this for a few days. I feel like I’ve gotten pretty good with evil wheels, but the hip abduction is a game changer. I used a PVC pipe through a 45# plate, which also adds a lot more instability compared to a barbell with plates.

In the evening I modified an old ab wheel.

The World is Our Playground

My legs are tired from yesterday’s workout. We loaded up the truck at 10am and went to Elmer Lange Park, which is a couple of minutes down the road.

Warm-up

100’ Monster Walks (lateral, then front/back)
10 Monster Squats

Conditioning / Strength

20-18-16-14-12-10-12-14-16-18-20
* I Go You Go

Weighted Plyo Lunges (35# DBs)

The last time we did this our time was 8:37, with me using 30# dumbbells and Brandi taking the vest off part way through. I figured I’d bump the weight back up today and Brandi wore an 8# vest the entire time. I had to start breaking my sets on the way up at 14, but Brandi did every set unbroken. We finished in 8:43 with both of us doing harder versions, so that’s a big win!

Gymnastics

16:00 EMOM (alt)

5 Muscle-ups
10 Decline Pushups (feet on swings)

This park is much better than the school I went to for 30 muscle-ups because the swing set is at least a foot higher.

The muscle-ups felt really good and I never was in danger of missing any reps. Even my kip for the dip felt great. As I went for my last set I noticed the straps had slid closer together and the buckles had moved all the way down. The damn rolled up extra strapping was smacking me in the face on the last three reps! Here’s a video of that final set.

Conditioning

10 Sets

70m Hill Sprint
Walk down

I never knew this hill was there otherwise I’d have been using it for years! This was a really fun session away from the garage.

Soak up the Sun

My back was a little worse through the night and when I woke up this morning. Could feel it a bit here and there through the day. My hands ached this morning as I sat and drank my coffee. Worked out at 2pm today.

Warm-up

Monster Walks
10 Monster Band Squats
20 PVC Passes

Midline

4 Rounds

12/12 Hanging Oblique Raise
12 Weighted V-ups (20# MB)
12/12 Wood Chopper (30# DB)
30s Seated Plate Twist (10# plate)

Took exactly 16:00!

Conditioning

40:00 AMRAP

40/30 cal BikeErg
30s Rest
40 DB Push Jerks (30/20# DBs)
30s Rest
400m Run
30s Rest
40/30 cal Row
30s Rest

I mapped out the 400 meters to be out to edge of Dundee and back. Originally I had the SkiErg programmed, but replaced it with the push jerks to break it up a bit.

We took the machines and dumbbells outside for some sun. I held a pretty steady pace on everything. Went 24-16 on the first and fourth rounds of jerks and 15-15-10 on the second and third. Finished 4 rounds plus 40 calories on the bike with 16 seconds to spare on the clock. I really like that bike and am so glad I bought one.

The Family is Complete

My hands are tight, I can feel my lats some, and my legs are a bit sore. Overall pretty good the day after Murph though! Out in the garage at 3:30 to put together my new toy!

bikeerg

Nothing like 90° and high humidity for a workout!

Warm-up

Monster Walks
Pause Front Squats (3s)
- 5×45#
- 3×95#

Strength

5 Sets

3 Front Squats (3s pause)
8/8 Lateral Step-ups (30/24″)
2:00 Rest

I didn’t go crazy on the weight after the 300 air squats yesterday. Went 3 sets with 135 pounds, 145, and 165. Felt solid.

Conditioning

5:00 AMRAP

Buy-in: 40/32 cal BikeErg
MAX alt Single Arm Devil’s Press (50/35#)

**5:00 Rest & Repeat

Wasn’t sure how the calories turn over on the bike compared to the rower and skier. Seems pretty similar to the rower though. I was holding around 1,500 cal/hr. First time I got 27 devil’s presses and then 30 the next time. Doing the single arm variation was a good intro back to the movement for me with my back and felt good

I watched a couple of quick videos earlier that said you want to hold 80-95 RPM and then change your effort based on the damper, which was good for me at about 5. I also watched how to setup the seat and handles and ended up on the 23 setting for both. May have to mess around with higher handles to see how it feels.

Midline

5 Sets

10 Weighted V-ups (25# plate)
20 Side Plank Jumps
30 Hollow Scissor Kicks

After round one I knew this was going to suck. Held on for unbroken though, finishing in 7:29.