Another Ben Grinder

Yesterday my left achilles felt weird, but I didn’t notice it while walking 18 holes on the golf course. Could feel it after today’s conditioning too. Must be from the calf raises I did early in the week.

Warm-up

  • Monster Walks

Strength

Back Squat

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×185
  • 5×205
  • 5×225
  • 3×245

Haven’t had any real weight like that on my back since the end of December.

Conditioning

E3M – 30:00

  • 15/12 cal Row
  • 15 Burpees
  • 30 Double Unders

Similar to last Friday, this one is from the old Ben Smith programming.

Round 2018/09/05 2020/05/08
1 2:02 1:52
2 2:01 2:01
3 2:00 1:51
4 2:00 1:48
5 1:59 1:48
6 2:00 1:51
7 2:00 1:51
8 1:59 1:48
9 1:59 1:50
10 1:59 1:47

 

When I did this before I never missed a double under. Today I missed three times in the second round and then once in rounds three, six, and seven (all 1:51). Pulled over 1,500 cal/hour throughout and picked up the pace a little over the last few rounds. Total improvement of 92 seconds over the ten rounds!!

Midline

5 Sets

    • 10 Parallette Shoot Throughs
    • 30 Russian Twists

 

The shoot throughs are much easier when not paired with V-ups!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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