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.
