PVC pass- thru – Page 8 – Nick Momrik's Fitness Logs

Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

3:00 SkiErg (686m)
2 Sets
- 30s Dead Hang
- 10 Air Squats
- 10 Scap Push-ups
- 10 PVC Passes

Conditioning

Partner Workout

100 Ring Dips
5x 12/8 cal BikeErg (standing)
200 Reverse DB Lunges (40# DBs)
5x 12/8 cal BikeErg (standing)
300 Russian KBS (53#)
5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

10 Parallette Shoot Throughs (5# ankle weights)
30/30s Single Leg Balance (5# ankle weights, 70# KB)
20s Hollow Hold (5# ankle weights)
10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.

Coaster

Last week I had finally turned the corner and was sleeping past 7am. Shit happens though, so it didn’t last long and now it’s been three nights of shit sleep. As someone at work always says, we’re riding the COVID coaster.

Warm-up

5:00 TrueForm Run (0.76 km)
Crossover Symmetry Activation
2 Sets
- 30s Dead Hang
- 10 Superman
- 15 PVC Passes

Back & Biceps

3 Sets

MAX Strict Pull-ups
2:00 Rest

I did 18-11-8. The 18 was one shy of matching my max set PR from September, which I’ll take with a bum shoulder.

4 Sets

10/10 Kroc Row (60# DB)
10 Hammer Curls (30# DBs)

4 Sets

10 Seated Wide Row (104-104-115-115#)
10 Incline Curls (30# DBs)

3 Sets

12 Close Grip Lat Pulldown (kneeling, 115#)

3 Sets

15 Incline Pullovers (rope, 49-60-65#)
15 EZ Bar Curls (46#)

4 Sets

10 Shrugs (60# DBs)
15s Shrug Hold
1:00 Rest

Midline

E2M – 5 Rounds

14 alt V-ups
14 Leg Lifts
14/14 Side Plank Bounces

Was still getting over 40 seconds of rest. Could do 16 reps of each.

Finished up with Crossover Symmetry Recovery.

Rowing Kalsu PR

My lower body is a little sore in several places. My shoulder didn’t seem to bother me as much during the night. Slept in until after 7:30! I guess I’m by myself until after Christmas.

Warm-up

5:00 BikeErg (2,516m)
30 PVC Passes
5 DB Push Press (35#)

Conditioning

Rowing Kalsu

100 cal Row
EMOM – 5 Burpees over the Rower
*start with Burpees at 0:00

I’ve been wanting to do this one for months. Almost three years ago it took me 8:40. A long time before that, spending the entire first minute on the rower (incorrect way to do it), it took me 7:52. Today it took me 7:41!! 💥

I got 15 calories in each of the first two rounds and slowed to about 1,200 cal/hr after that. I had 9 or 10 cals left for the final push. I was getting done with the burpees by :20 every round.

4 Rounds

2:00
- 20 cal BikeErg (standing)
- MAX DB Push Press (40#)
2:00 Rest

I went 10-18, 15-12, 14-15, and 15-15 for totals of 28-27-29-30. Would not have expected to be able to increase.

10:00 TrueForm Walk

Just something extra to cool down. Went 1.23 km.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

3:00 BikeErg (1,554m)
2 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes

Chest & Triceps

4 Sets

8 DB Bench Press (60#)
8 DB Fly (30#)
8 DB Bench Press (60#)

4 Sets

12 Incline Bench Press (95-105-110-115#)
12/12 One Arm Pull Down (rope, 27#)

4 Sets

10 Plate Press (25-35-45-45#)
10/10 Tricep Kickbacks (20#)

5:00 AMRAP

Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

MAX Push-ups
1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

20s Plyo Lunges (25# DBs)
20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

Damn Shoulder

I took a full rest day yesterday. My left shoulder is really starting to bother me.

Warm-up

3:00 SkiErg (678m)
Crossover Symmetry Activation
2 Sets
- 10 Toe Touches
- 10 PVC Passes

Conditioning

5 Rounds

1:30 DB Burpee Box Step Overs (24″, 35# DBs)
1:30 Rest
1:30 cal SkiErg
1:30 Rest

I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.

Midline

3 Rounds

20 w. Hollow Flutter Kicks (10# plate)
20 w. alt V-ups (10#)
20 w. OH crunches (10#)
20 Russian Twists (10#)
20 Seated Leg Lifts

We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

3:00 SkiErg (675m)
3 Sets
- 12 Combo Shoulder Raises (8# DBs)
- 12 PVC Passes
- 10 Push-ups

Back & Biceps

3 Sets

MAX Strict Wide Grip Pull-ups
1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

10 Underhand Straight Arm Lat Pull Down (49#)
10/10 Static Curls (25# DBs)

4 Sets

10/10 PVC Supported DB Row (53# KB)
8/8 Static Hammer Curls (25# DBs)

4 Sets

10 Seated Wide Underhand Row (104-115-115-115#)
10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

18×30#
12×25#
12×20#
16×15#
20×12#

Midline

3 Rounds

10 Reverse V-ups (use sliders)
10 Weighted Jack Knives (20#)
10/10 Standing DB Windmill (15#)
10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

2 Wrist Roller (barbell on rack, blue band, 30#)
20/20s Single Arm Hang

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Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

3:00 SkiErg (678m)
3 Sets
- 12 DB Combo Shoulder Raises (front + lateral, 8#)
- 4 Wide Push-ups
- 4 Push-ups
- 4 Diamond Push-ups
- 10 PVC Passes
4/4 Landmine Bench Press (45#)
5 Russian KBS (53#)

Chest & Triceps

4 Sets

10/10 Landmine Bench Press (65-70-75-80#)
10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

10 Incline Bench Press (45-95-105-115-120#)
10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

12 Incline Flys (25# DBs)
12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

MAX Wide Push-ups
1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

30 Double Unders
15 Air Squats
10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Blown Triceps

Workout at 10am.

Warm-up

5:00 TrueForm Run (0.85 km)
20 PVC Passes
2 Sets
- 10 Trap Raise (5#)
- 10 Cuban Rotations (15#)

Chest & Triceps

Landmine Bench Press

5/5 @ 45#
8/8 @ 60-65-70-75

3 Sets

8 Incline DB Bench Press (60#)

3 Sets

8 DB Skull Crushers (30-35-35# DBs)

5:00 AMRAP

MAX Tricep Pull Down (rope, 37#)

We went back and forth doing sets. I did 20-20-15-15-18.

Conditioning

10-9-8-7-6-5-4-3-2-1

DB Floor Press (45# DBs)
Push-up

This was pretty bad. I managed to stay unbroken with the dumbbells, but not with the push-ups. Finished in 4:35.

Stretch

2×10 Butcher’s Block (35#)
2x30s Butcher’s Block Stretch (35#)

Shelf Upgrade

Yesterday afternoon I finally started working on my old office, tearing out the carpet, padding, and tack strips. My back got pretty tight. Last night my arms started getting pretty sore from Friday’s workout. This morning, I remade one of the garage gym shelves and then we worked out at 10am.

Warm up

3:00 TrueForm Run (0.55 km)
2 Sets
- 10 Push-ups
- 30s Dead Hang
- 10 PVC Passes

Back & Biceps

3 Sets

MAX Wide Grip Strict Pull-ups
1:00 Rest

I did 12-8-7.

4 Sets

10 Straight Arm Pull Down (49-49-60-60#)
10 Hammer Curls (30# DBs)

4 Sets

10 Reverse Grip Kneeling Lat Pull Down (104-115-115-126#)
10 Seated Bent Over DB Fly (35# DBs)

4 Sets

10 Seated Cable Row (wide bar, 104#)
10 EZ Bar Curls (56#)

3 Sets

21s (25#)

Midline

3 Rounds

30s Plank Cross Body K2E
5s Rest
30s Jack Knives (20# KB)
5s Rest
30s OH Sit-up (20#)
5s Rest
30s Weighted Holly Body Leg+Hip Lift (20#
35s Rest

This is a DLB workout. The five seconds was basically a transition time so we’d get a full 30 seconds of work and then one full 30 seconds off. I don’t know my exact reps but it was around 26-12-12-10 every round.

Accessory

3 Sets

10/10 Wrist Curls (15#)
1 Wrist Roller (5#)

2 Sets

30s Dead Hang Partner Push

The Same

Warm-up

5:00 SkiErg (1,013m)
80′ Lateral Monster Walks
80′ Monster Walks
2 Sets
- 10 PVC Passes
- 10 Push-ups
- 20s Dead Hang

Conditioning

20.1 – 10 Rounds – 15:00 Time Cap

8 G2OH (95/65#)
10 Bar-facing Burpees

I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.

Midline

3 Sets

10/10 Side Plank Bounces (35# DB)
30 Russian Twists (35# DB)
12 OH Crunch (35# DB, 2s pause)
30 OH Flutter Kicks (35# DB)

Really felt this one the upper abs.

Handstands

2x20s Dead Hang Partner Push
4×5 Handstand Kick-ups
4 Eagle Arms

The kick-ups went well after nearly a week break.