Superman – Nick Momrik's Fitness Logs

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (25/15# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

80′ Monster Walks
80′ Lateral Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 Single Leg Box Step Downs (14/9”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows (red CS band)
10/10 One Leg Balance Reach & Row (red CS band)
10 Superman
10 alt Seated Hip Opener Knee Taps

Hip Openers

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations

Leg Conditioning

3 Sets

140/120m TrueForm Run
20 DB Walking Lunge (20/12# DBs)

4 Sets

10/10 Landmine Curtsy Lunge (45#)

3 Sets

140/120m TrueForm Run
10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

14 Squat Jumps
6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

10/10 Yoga Block Dead Bugs
10/10 Side Plank Banded Rows
10/10 One Leg Balance Reach & Row
10 Superman
10 alt Seated Hip Opener (Knee Taps)

100+

The heat index was over 100 today at workout time, so we decided to take it easy.

Conditioning

4 Rounds (15s transition between minutes)

30s Push-ups + 30s Superman
1:00 Curtsy Lunges
1:00 Jump Rope
30s Band Pull Aparts (blue) + 30s HS Hold
1:00 TrueForm Walk

Midline

1 Round (30s work : 25s rest)

Plank
Plank Shoulder Taps
Plank Hip Dips
Plank Arm Reaches
Side Plank
Side Plank
Plank Push-ups
Plank Rockers

Triple Air Squat Pull-ups

Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.

Midline

4 Rounds

12 Superman
30/30s Weighted Side Plank (20# DB)
8/8 Banded Partner Rotations and Holds (red)

Legs

3 Sets

20 Banded Hamstring Curls (blue)
10/10 Step Downs (14”)

3 Sets

20 Reverse Lunges (40# DBs)

Conditioning

5 Rounds

10x 3 Air Squats + Jumping Pull-up
10 DB Floor Press (50#)

Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.

Spent a little over an hour digging later in the evening.

Hot Weekend

Going to be 90s all weekend. Feeling my glutes from the lunges.

Conditioning

30-25-20-15-10-5

alt Side Crunches
Superman
K2E
Stiff-Legged Deadlift (75#)

Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.

Back

3 Sets

10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)

3 Sets

10 Lat Pulldown (115#)
10 Underhand Lat Pulldown (115#)

The second set felt easier, so I’m wondering if I had it set to 104 pounds.

Time for some yard work.

Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

5×20/14 cal BikeErg (standing)
125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)

3 Sets

20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

5/5 Bird Dogs (2s pause)
10 Superman
10 GHD Sit-ups (modified, sitting on MB)

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.

March 22nd Outside!

It was 70° so for the abs and conditioning we went out on the patio.

Arms

3 Sets

12 EZ Bar Curls (56#)
12 Tricep Pushdown (71#)

3 Sets

12 In and Out Curls (25#)
12 Overhead Tricep Extensions (rope, 60#)

Midline

3 Rounds

20 alt V-ups
30 alt Side Crunches
20 Weighted Hollow Flutter Kicks (25# plate)
10 Supermans

Conditioning

20:00 EMOM (alt)

15 Burpees
30 Plyo Lunges
15 DB Push Press (30# DBs)
30 Air Squats

Not used to that sun! This was a lot of volume for the legs.

Ascending AMRAP

My shoulders are a bit angry from yesterday. Out in the garage after 4pm.

Warm-up

2:00 SkiErg (406m)
20 PVC Passes

Midline

4 Rounds

30 Hollow Rocks
30s Sandbag Hold (100#)
20s Superman
20 alt Side Crunches

Took about 10:45. I split the rocks up 18-12 the last two rounds.

Conditioning

20:00 AMRAP

1-2-3-4-5… Strict Pull-ups
2-4-6-8-10… DB Goblet Squats (50#)
2-4-6-8-10… Box Step Overs (24″)

I can’t remember the last time we did an ascending ladder, so it was time. I think I went to single pull-ups after 3, never put the dumbbell down during the squats, and turned to face the box with each step over (also tried to stay lower as I stepped over and turned. Got through the 10th round plus 11 pull-ups and 13 goblet squats.

Running “Warm-up”

Lower body is tired and getting sore from yesterday. Workout at 4pm.

Warm-up-ish

6 Rounds

1:00 TrueForm Run
1:00 Rest

I did 0.19, 0.21, 0.22, 0.24, 0.24, and 0.25 km.

Conditioning

12:00 AMRAP

3 Strict Chin-ups
6 Burpees over the Bar
9 Squat Jumps

Kept up a pretty steady pace except for going to a slight pause after each squat jump in round three or four. Finished 13+7.

Midline

4 Rounds

30/30s Side Plank w/ DB on hip (30#)
10/10 KB Side Bends (53#)
30s Hollow Hold
15 Superman

Took me 13:11.