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!

Invested in Calves

Yesterday I walked my first 18 holes of golf for the year, which was over 6 miles. Was nice to be outside for so long. Out in the garage at 1:30 today.

Warm-up

  • Monster Walks
  • Steamboats

Strength

4 Sets

  • 10/10 Step Downs (15″, 40# vest)
  • 10/10 Calf Raises (40# vest)

Big jump adding 40 pounds to the calf raises, so I’m sure I’ll feel those.

Skill/Gymnastics Conditioning

E2M – 12:00

  • 50 Double Unders
  • 10 HSPU

This was a good combo. I think I missed 3-4 dubs total. Was able to do every set of handstand push-ups unbroken. Averaged about one minute per round.

Midline

4 Sets

  • 6 Strict Toes to Rings
  • 20 Alternating V-ups
  • 45s Rest

First two rounds unbroken and then 12-8 on the v-ups to finish in 5:51.

A Grinder from Ben

My triceps started getting sore yesterday afternoon. I took a break from work in the afternoon for some bodyweight step downs and banded wood chops. In the evening I did 10-8-6 of the McGill Big 3. Today starts another three day weekend for me, which has been a nice reset every few weeks during this weird time we’re living in.

Warm-up

Monster Walks

Conditioning

E4M for 40:00

  • 20 cal Row (goal pace: 1,500 cal/hr)
  • 15 Burpees
  • 40 DU

This is from late 2018, when the gym followed Ben Smith’s programming. I really miss his workouts! I’m five pounds lighter, so could I go faster?

Round 2018/11/07 2020/05/01
1 2:10 2:06
2 2:13 2:08
3 2:15 2:09
4 2:11 2:08
5 2:13 2:12
6 2:13 2:10
7 2:12 2:09
8 2:17 2:09
9 2:13 2:08
10 2:11 2:04

💥 💥 💥 Damn right! Faster every single round for a total of 45 seconds.

Last time I did this workout I tried to keep > 1,400 cal/hr and today I was able to do over 1,500, while still keeping a solid pace on my burpees. My only misses on the rope were two back-to-back misses in round five with about five reps to go. This workout is such a grinder.

Gymnastics / Midline

3 Rounds

  • 20 Pull-ups (10 kip, 10 butterfly)
  • 20 V-ups
  • 60 Hollow Body Flutter Kicks
  • 1:30 Rest

Wore grips and chalked up before starting. The pull-ups felt good and happy to be able to do six sets of ten unbroken between the two styles. The core work got rough after doing the first round unbroken; I had to do 4×5 v-ups and 3×20 flutter kicks. Took me 9:14 to finish.

Point One Away

I did not sleep great on Sunday night and I’m sure having a large Coke from McDonald’s at 9pm was the main contributor to that. Yesterday I went out and messed around for 5 holes of golf. Felt great to be out on the course! In the afternoon I felt my pecs getting sore from the 100 toes to bars I did Sunday. My quads were still sore from Saturday too. Planned to do PT work, but it didn’t happen. Went to bed early again and got over 9 hours of sleep. Out in the garage at noon after my weekly video call.

Warm-up

  • 3:00 Airdyne (63 cals, 1.58 km)
  • Monster Walks
  • Shoulder Press (done after row)
    • 10×45#
    • 5×75
    • 5×95
    • 5×115

Time Trial

250m Row

2020-04-28-250m-row

So close to matching my old 38.3 PR from July 2016. If I could have started like I did for my 100m PR the other day I would have had it. Thought about making a second attempt, but I was breathing hard for several minutes and decided to move on.

Strength

5 Sets

  • 5 Shoulder Press (130#)
  • 8 Lateral Raises (15#)

Felt strong throughout and was able to keep a solid core.

Conditioning

2 Rounds (2:00 work, 1:00 rest)

  • Strict Pull-ups
  • Squat Jumps
  • DU
  • Burpees

I got 29-27 pull-ups, 57-66 squat jumps, 164-176 double unders, and 34-39 burpees. The wind coming through the back door was messing up my rope, I shit you not! Took me until about thirty seconds through round two to notice. This has happened to me out in the driveway before. Thrilled for all the numbers to go up in the second attempts, other than pull-ups, which is understandable. For pull-ups I think I went 5-3-2 then singles in the first round and 7×2 then singles in round two.

Smashed It

No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.

Warm-up

  • Monster Walks

Conditioning

Support Your Local Box Fundraiser #2

  • 100-75-50 DU
  • 21-15-9 Burpees

Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.

36:00 EMOM

  • 150m Run
  • 25 Banded Pushups (red, 10-5-5-5)
  • 24 Lateral Box Step Overs (14”)
  • 25/25m Suitcase Carry (70#)
  • 40s HS Hold (freestanding practice)
  • 40s Plank

Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.

Not a Good One

Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.

Warm-up

Monster Walks

Conditioning

3 Rounds

  • 50 cal Ski/Row/Ski
  • 20 T2B
  • 25 Burpees
  • 5/5/5/5 Hang DB C&J (50/35#)
  • 100 DU

This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.

This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.

Fundraiser Couplet

Out in the garage around 11:30.

Warm-up

  • Monster Walks
  • 50 Lateral Hops
  • 50 Forward/Back Hops

Conditioning

Support Your Box Fundraiser #2

  • 100-75-50 DU
  • 21-15-9 Burpees

Got through around 70 double unders and then missed like four times. Missed twice in the 75 I think and did the 50 unbroken. Finished in 5:23. Fun little burner workout!

Strength-ish

4 Cycles

  • 3 Sets each – 16 Plyo Lunges (35-35-20-20# DBs)
  • 1:00 Rest

Did this with Brandi. The way it works is you go I Go You Go style, until you each complete three sets. Then you get another minute of rest. So it ends up being 196 lunges each. Originally I had programmed 4 sets per cycle, but that wasn’t going to fly so I changed it during that first cycle. Still had to decrease my weight after two cycles and was having to break on the end of cycles. We finished in 12:56. Nasty!

Going to clean all of the gym stuff and the garage floor today.