Monster Walk – Page 9 – Nick Momrik's Fitness Logs

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,572m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 Muscle Cleans (45#)
5 Shoulder Presses (45#)
5 C&J (95#)
5 C&J (135#)
3 C&J (155#)

Weightlifting

10:00 EMOM

3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

30 Box Jumps (24″)
30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

3:00 TrueForm Run (0.47 km)
80′ Lateral Monster Walks
80′ Monster Walks

Legs

3 Sets

6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
6 Step-ups
6 Single Leg Lateral Step-ups
6 Step-ups
8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

12 RDLs (50# DBs)
12 Goblet Squats (53# KB)

Conditioning

2 Cycles

5:00 AMRAP
- 5 Strict Pull-ups
- 10 cal Row
- 12 Russian KBS (62#)
2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

A Lot of Step-ups

My shoulders finally feel “normal” again after 21.1. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,515m)
80′ Lateral Monster Walks
80′ Monster Walks
6 alt Back Rack Reverse Lunges (45#)
5 Barbell Hip Thrusts (45#)
6 alt Back Rack Reverse Lunges (95#)
5 Barbell Hip Thrusts (85#)
6 alt Back Rack Reverse Lunges (125#)
5 Barbell Hip Thrusts (105#)

Legs

4 Sets

12 alt Back Rack Reverse Lunges (145#)
10 Barbell Hip Thrusts (125#)

Conditioning

20:00 EMOM

12 alt Single DB Box Step-ups (24″, 50# on shoulder)
4 Hang Power Snatch (115#)

I did 6×45 and 5×95 hang power snatches to warm-up before the EMOM. For the step-ups I switched shoulders every other round so didn’t have to switch in the middle of a set. Those step-ups really added up and my legs were really heavy through the second half of that.

Pool Noodle

My legs and knees are still feeling that stuff from Sunday. I should have wore knee sleeves or put down the foam mats for the lunges and burpees. Out in the garage at 4pm today.

Warm-up

3:00 BikeErg (1,534m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 alt Back Rack Reverse Lunges (45#)
6 Barbell Hip Thrusts (95#)
10 alt Back Rack Reverse Lunges (95#)
5 C&J (95#)

Legs

How do you like the $1 addition to the gym?

4 Sets

16 alt Back Rack Reverse Lunges (125#)
12 Barbell Hip Thrusts (115#)

I had programmed another superset for legs, but my back was feeling tight and no reason to kill it going in to the first week of the Open.

Conditioning

20:00 EMOM (alt)

5 C&J (135#)
10 Burpees

The barbell felt extremely heavy in that first minute and the burpees felt like I was going to die. Near ten minutes I finally seemed to catch a rhythm and started getting faster. Linking together the clean and jerks was smoother and I was dropping down quick to my chest (I’ve been hesitant with my left shoulder). Don’t get me wrong, the workout was pretty nasty, but it felt good to make a push through the back half of it and really dig.

Can’t Keep Up With the Right

Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,523m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches
10 Barbell Hip Thrusts (95#)
5 RDL (115#)
5/5 DB Push Press (35#)

Legs

3 Sets

20 Pistols
10 Barbell Hip Thrusts (115#)

3 Sets

10 RDL (185#)
20 DB Plyo Lunges (30# DBs)

Conditioning

3 Rounds

50 Air Squats
50 Single Arm Push Press (35# DB)

I went 15-15-10-10 on the push presses each round and my injured left arm definitely can’t keep up with the right. Finished in 8:07.

Add More Reps

Out in the garage after 2:30 for a quick one.

Warm-up

3:00 SkiErg (681m)
40′ Lateral Monster Walks
40′ Monster Walks
5 C&J (45#)
10 Step-ups (24″)
5 C&J (75#)
10 alt Single DB Step-ups (24″, 35# on shoulder)
5 C&J (95#)

Conditioning

15:00 EMOM (alt)

10 Bar-facing Burpees
12 alt Single DB Step-ups (24″, 50# on shoulder)
6-6-6-8-10 C&J (115#)

Six was too easy so I increased the clean and jerk reps for the final two rounds. I think eight all the way through would have been pretty good or ten if I really wanted to suffer.

260 Going Up

Felt beat this morning when I got out of bed. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,557m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
Power Cleans
- 10×45
- 5×95
- 2x3x135

Weightlifting

12:00 – EMOM

1 Power Clean

I went 155-165-175-185-195-205-215-225-235-245-255-260 as planned, which is another five pounds heavier than I’ve gone in a long time. Little by little!

Conditioning

12:00 AMRAP

9 Deadlifts (95#)
6 Hang Power Cleans (95#)
3 Push Jerks (95#)
9 Burpee Pull-ups

I did the first and last rounds unbroken on the barbell and should have done that all the way. For the other rounds I dropped the bar after 8 deadlifts for a quick breath and regrip. The burpee pull-ups are just so slow and I was stepping back and up on them to try to save my heart rate some. Got through 6+18.

Midline

3 Rounds

30 Bicycles
30 Hollow Flutter Kicks
15 Leg Lifts
15/15 Side Plank Bounces

Pulled this one out of the logs. Wore 5# ankle weights and finished in 6:07.

Grippy Snatches

My triceps and upper back were still pretty sore yesterday, but it’s almost gone today. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,562m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
20/20s Bottom Pistol Holds
10 Toe Touches
5 Hang Power Snatches (45#)

Legs

3 Sets

20 alt Pistols
10 Barbell Hip Thrusts (95#)

I’m not sure what was going on with my last week and even warming up today, but I was really hesitant to do pistols. I buckled down and found my technique again though.

3 Sets

10/10 Staggered Stance RDL (barbell, 95#)
15 DB Goblet Squats (50#)

I don’t think I like these staggered stance Romanian deadlifts.

Conditioning

12:00 EMOM (alt)

15-15-12-12-12-12 Hang Power Snatches (75#)
10 Bar-facing Burpees

Ewww! 78 is a lot of snatches after zero in three months. Originally I wrote this to be 10 powers but switched to the hang at game time to save my back. Since they’re quicker from the hang and the first round was feeling good I went for 15 reps. In round two I knew that was a bad idea as my rest time was quickly being eaten up. So I dropped to 12 reps in round three and told myself to survive the 4th set and then I could quit the workout. I got through the fourth and knew I could suffer through two more rounds. My grip almost had other ideas and those final two rounds were rough!

40 Cleans

My legs and shoulders seem tired.

Warm-up

3:00 BikeErg (1,538m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Power Cleans
- 10×45
- 5×95
- 3×135
- 2×155
- 2×175
- 1×195

Weightlifting

E15S – 10:00

1 Power Clean (205#)

A month ago I did one every 20 seconds for 12 minutes with this same weight. Today was four more total reps in two fewer minutes!

Conditioning

3 Rounds

20 Single DB Box Step Overs (50#, 24″)
20 Single DB Hang C&J (50#)

The step overs got tough in round two. I switched hangs after 10 reps on the box and every 5 reps for the clean and jerks. My first round was around 2:10 and I finished in 6:49.

Midline

3 Sets

20 OH Leg Lifts (20# DB)
20 Seated Leg Lifts over DB
20 OH Sit-ups (20# DB)
20 Plank Hip Dips
1:00 Plank
1:00 Rest

Took me 13:33, which is actually 22 second slower than last month with 25#.

Shoulder Doubled

I thought about doing some BikeErg intervals yesterday, but went with a complete rest day. My right calf is still no good, so limited it what I can do. Workout at 4pm.

Warm-up

2:00 BikeErg (1,053m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats

Legs

3 Sets

10/10 Pistols (band support from bar)
10/10 Single Leg Glute Bridges

The last couple of times I’ve attempted pistols I’ve been hesitant for some reason. Then when I got in to position today my hips kind of felt weird. So I went with the band, which is a lot different than alternating legs!

3 Sets

10/10 Staggered Stance RDL (70#)
10/10 Single Leg Stability Ball Hamstring Curl

Tried something different with the staggered stance.

Conditioning

Warmed up with 10×45#, 6×95, and 4×115 clean and jerks.

8:00 AMRAP

4 C&J (115#)
8 Burpees
16 Air Squats

Got through 6+3 with a steady pace throughout. I was starting the 4th jerk when the time went off. It was my only attempted double through the workout, doing all singles. I really should have tried to do at least doubles. Easing back in to shoulder work though.