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!
Nick Momrik's Fitness Logs 