Ben Plotnicki

7/3

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A – Autoregulated Front squats – 1 rep @ 175lbs, rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec…continue to add 1 rep each round until you reach a 8-9/10 RPE (had 1-2 reps in reserve for that round). rest 4-5 min x 2 sets

5 into the round of 9 ——— 6 of 8, don’t think I could’ve got 9 on that set so might have been able to get more more and would’ve had to bounce like a mofo out of the hole. I think conceptualizing 8.5 is always hard because there is always one or two more there so I had to tell myself it was ok that you stopped a little early because the plan is not to go to failure. The instinct is to be frustrated because hindisght says you have more but that’s not the point.  

+

B – Barbell hip thrusts – 4 sets of 10 @ 185-205lbs, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

185 across 205 would have probably felt almost the same as 185 but I do feel the quality of the 1 second was a 5 star effort and I just didn’t feel like getting the plates back on the bar…..just saying 

+

3 sets for time

20 wallballs @ 30lbs

15 toes to bar

20 wallballs @ 20lbs

15 GHD situps

rest 3-4 min bt sets

3:34 – 3:19 – 3:27 – broke up the 30lb wall ball in 3 sets each time and the 20 in 2 sets, wanted to see about doing that one UB on last set but think it would’ve pushed my shit in potentially. TTB UB each set, just went for it. Even though it’s really low total volume, this was a good confident booster with ghdsu because i had an elevated heart rate from wall ball and a little bit of trunk flexion and ghd might not have been fast but I kept moving the whole time so pretty pumped about that. 

7/4

Group overlap for the 4th

I will more than likely do some group overlap and it would be at the spot I normally do rope climbs at with Gus. Also, next week, we are doing a breakfast griddle throwdown at my gym after the morning classes so i wouldn’t mind doing a workout my gym. The benefit of this is, i program the Saturday workout so if there is any movement patterns you want me to get in or a fun partner concept of a workout idea you would like in my saturday structure let me know and we can make that happen. 

OR

tttTD for the 4th

For time (30 min cap)

800m Run 

400m 2-KB farmer’s carry @ 24kg/hand

400m Run 

10 Rope Climbs

400m Run 

400m 2-KB farmer’s carry @ 24kg/hand

800m Run

6/30

Ski 85 cals @ 1000+ cal/hr

rest 4 min x 3 sets – 4:49.5 (1014) – 4:54.5 (1030)

5:00 (1012 avg)

+

Run 1.2k @ 4:30-4:40/1k

rest 4 min x 3 sets

6:14 – 6:21 – 6:24 – i either really had last weeks distance off or this weeks. I have measured a lap around my building and it is 156. But sometimes if cars are in the parking lot and you have to go wide i know that can add some distance but how much? Anyways, also looking at the time, regardless of a few meters here or a few there, a whole minute and 20 seconds longer is an indicator in hindsight of the effects of the temperature difference from this week to last week.

+

Row 85 cals @ 1150+ cal/hr

rest 4 min x 3 sets

First one was great and dipped in the last 20 meters or so and of course that’s when i called it. 

7/1

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

A – Seated BB sots press @ 3112 tempo x 5 reps, rest 2 min x 5 sets

*as light as you need to go here to keep control, could be training bar if needed

Back to the box – 45-55–55-60-60

B – Belly to wall HS hold with deep breathing x 50 sec, new set every 3 min x 5

50-50-47-40-50 – man i really had to fight for the last set

+

AMRAP 15 min @ 75% effort, rest 5 min x 2

300m ski

20ft forward and 20ft backwards seal walk with feet on sliders

8-10 bar dips, strict

300m ski

100ft lightly loaded walking lunges (sandbag/DB on shoulders) 

6-8 pullups, strict

Adjusted the bar dips to 6, the first set it took me 4/4/2 and would’ve taken 3 sets throughout so i did 3/3 and 8 pull ups each time – I would’ve definitely gone for more rounds if the seal walk wasn’t at the start of the workout, theres not a ton of motivation to get back to that thing. That is the simplest but hardest fucking thing there is.

+

Accumulate 4 min hang from pullup bar, pronated grip

I owe you this – going to get it tonight while coaching class

6/29

Part 1

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A – Front rack walkout x 30 sec, new set every 2 min x 5

*275lbs

Why is this so freaking hard. It felt like I assume 405 would feel like

B – Back squat @ 20X1 tempo x 5, rest 2:30 min x 5 sets

*265-280lbs

265 across – i just felt that my speed slowed down on rep 4 and 5 so that was an internal indicator to stay there today.

+

5 rounds for time

10 deadlifts @ 225lbs

20 hand release pushups

40 DU’s

10:00…..I really wanted sub 10, I knew how i managed the push ups would dictate that. First 2 rounds were creating a good split for that to happen. But the push ups were weird, I was heavily out of breath, and I know push ups aren’t the same global recruitment of the deadlifts but I felt like I was bracing my core so hard to keep trying to not lose pressing endurance that that got a little uncomfortable. When I finished my 100th push ups, around 9:36, I transitioned to the rope as fast as I could and could’ve sworm I started my DU around 9:39, but i just couldn’t get the 40 reps done in 20sec apparently to get the sub 10 here. 

Part 2

Self directed mobility work

Will update today’s session at some point tomorrow. I left the gym without tracking my ski splits. But, it was about a year ago that I ended up in the ER and today I had a little PTSD. After completing the run i was fine, but on the first set of the row, i just felt weird, not recovered my legs were blowing up, and I didn’t feel they should feel like that, it because a huge fight to finish the first set at 1150 but I somehow managed and as I started the second set shit just felt no right. I’m sure I had a bad taste in my mouth and don’t think I could’ve held the 1150. I know when that thing happened last year it was hot, i was dehydrated and tired and in the first 11 cals of set 2 I was like. I’m pulling the plug. If I’m a little dehydrated I’m not going to let that shit happen again.

6/23

I appreciate the vote of confidence on these numbers. I knew I could hit the row but wasn’t feeling great for the run and ski 

Row 75 cals @ 1150+ cal/hr

rest 4 min x 3 sets

3.44.6-3:42.7-3:44.5

+

Run 1k @ 4:30-4:40/1k

rest 4 min x 3 sets

4:50-4:41-4:43

+

Ski 75 cals @ 1000+ cal/hr

rest 4 min x 3 sets

4:32.5 (981 avg) – 4:29.8 (991 avg) – 4:33.8 (977 avg)

6/24

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

A – Seated BB sots press @ 4113 tempo x 4 reps, rest 2 min x 5 sets

*as light as you need to go here to keep control, could be training bar if needed

Probably got a bit out over my skis but I wanted to try heels elevated on a Slantboard today instead of a box. Just used the training bar. Good adherence to tempo and was a hard hard fight for positions. 

B – Belly to wall HS hold with deep breathing x 45 sec, new set every 2:30 min x 5

Used a gymnastics mat today and found that much easier til hike for the time then the last few weeks. 

+

AMRAP 15 min @ 75% effort, rest 5 min x 2

250m ski

50 DU’s

5/side 1-arm DB shoulder to overhead @ 50-60lbs

250m ski

100ft unloaded walking lunges

5 wall walks

My body was tired today so 75% effort was a treat and probably cruised a bit more than that. 

+

Accumulate 4 min hang from pullup bar, pronated grip

Had to do later in the day. My mind body and hands were tired 

6/25 – OFF

6/25 – not real sure how your calendar was working this week lol

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A – Build to a strong set of 5 front squats

*leave 15lbs in the tank from a daily 5RM

215 – did one single at 235, don’t know if I would’ve gotten 5 there and knew right away I wouldn’t have been leaving 15 in the tank 

+

B – Back off sets – 5 reps every 2 min @ 80% of best lift from A, 3 sets

*find good speed here out of the bottom

175

+

For time

40 wallballs @ 30lbs

50 wallballs @ 20lbs

60 wallballs @ 14lbs

*all to 10ft

8:30 – I didn’t think about the end game when starting this out. Had a plan and went off of feel and then it felt like 💩 😂 ….was going to do 8’s at the 30 pounder but 8 felt good and I went to 16, I kept telling myself to stop but the lizard brain said no you’re good. Short break and did 4 and the thinking brain told the lizard brain I told you. So from that point on my goal was to break into several clusters all the way. I was surprised how the best weight didn’t really feel as easy as I thought it would. My trainsitions from dropping weight were good (perception)…on my mind oh I’m dropping weight so it will feel super easy if you go immediately. Surprisingly not my internal feel on the moment. It took a few sets for that to settle. I do remember having to break more than I should on the 60/14 buy I did suck it up and finish with one big set. 

+

Core flexion finisher x 5 sets, rest as needed bt sets

Plank to pike with feet on row seat x 6

Knee tucks with feet on row seat x 12

V-ups on floor x 6

Tuck ups on floor x 12

Ab mat situps x 18

Already knowing I have 75 ghdsu tomorrow, I took rest as needed to a whole new level. 

6/26

For Time (30 min cap)

150 cal ass/echo bike

100 1-arm KB hang snatches @ 24kg

75 GHD situps

50 single KB box step overs @ 24kg, 24in

31:18 – I knew the time cap for this was thirty but I decided I was going to finish it regardless of capped or not. And that was kind of the wrong mindset, I should’ve raced for reps and then finished but the point I knew I wouldn’t beat the cap I backed off my intensity. Finished bike 11:01, Iknow I finished the snatch sub 19 so I’m pretty happy with they split and the ghdsu I fell apart. Started cramping around the 50 rep mark I wanted to avg around 12-15 a minute but just wasn’t doing to happen. I knew I should’ve had Kelsey call me and interrupt me yesterday during my core finisher. Don’t remember exactly but I think I finished in the 25-26 range. Just knew wherever I was at it was going to be hard to get 50 step ups in 4 minutes 

+ (rest as needed)

2.5km easy run, conversational

With looming raining weather and not wanting to melt, i did this on the air runner

6/22

Part 1

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A – Front rack walkout x 30 sec, new set every 2 min x 5

*265lbs

This was really fucking hard today

B – Back squat @ 30X1 tempo x 4, rest 2 min x 6 sets

*285-295lbs

285 for 4 sets, 290 for the last 2

C1 – 1 deadlift @ 345-355lbs, rest 30 sec

C2 – 12 TNG deadlifts @ 225lbs, rest 2 min x 4 sets

This was the first time for real this progression was at the top end of RPE. Don’t think I could’ve got one more set at 345 and the 225 was cardio. 

+

For time

100 hand release pushups

*try to be ahead of your pace from 90 last week, then keep it through the finish line

5:55 – well. I came out way too aggressive on this, kind of had a plan but that plan was way too aggressive, I stuck with the sets of 3, and I wanted to average about 18 a minute, but i got 21 in the first minute, then was at 42 in the second minute, not sure what my break downs were per minute past that, but it was too much to sustain, had I stuck with my plan of 18, maybe even pulled back off that a slight bit after the 2nd minute I could’ve done this but I didn’t 

Part 2

Self directed mobility work

Obviously i am going to hammer the lacrosse ball in the posterior shoulder girdle and rotators. I do think this will be a big improvement and we will have some pics to measure the future progress. I also bought a bunch of small db’s so i can do some rotator cuff and loaded stretching at home.

6/17

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

A – Seated BB sots press @ 3112 tempo x 6 reps, rest 2 min x 5 sets

*as light as you need to go here to keep control, could be training bar if needed

55-60-60-65-70

B – Belly to wall HS hold with deep breathing x 40 sec, new set every 2 min x 5

On the last set I could only hold about 33-34 seconds

+

EMOM x 40

1 – 200m ski

2 – 50 DU’s

3 – 6-8 dbl DB push presses (you decide loading)

4 – 3 strong back squats

5 – 200m ski

6 – 50 DU’s

7 – 15 GHD situps

8 – 50ft dbl DB walking lunges

265 on back squat – 50’s for push press and 7 on forest and 8 rest of way….had a very bad DU day. This was a long grind today…..somewhere in the middle/end while skiing a song came on I wanted to skip and then the next thing i knew the song was over, I just zoned out at the perfect point where I needed to.

+

Accumulate 4 min hang from pullup bar, pronated grip

I was smoked so had to skip this right after, so while coaching class I got it in.

6/18 – OFF

6/19

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A1 – Paused front squats @ 55X1 tempo x 1 rep, directly into

A2 – Regular tempo front squats x 5 reps, rest 3 min x 5 sets

175-185-190-190-195 – It’s so funny how we always talk about not using mirrors but there mirror that we take for granted while training helped me so much with that discovery. 

+

B – DB goblet squats – 27 reps @ 70lbs, rest 60 sec x 4 sets

C – KB russian swings – 27 reps @ 53lbs, rest 60 sec x 6 sets

*self-fulfilling prophecy with 27 – once again the squatting was the “easy” part, it was holding the db db in goblet on the shoulders – also sometimes i think you like being a bully lol

+

Core flexion finisher x 5 sets, rest as needed bt sets

Plank to pike with feet on row seat x 6

Knee tucks with feet on row seat x 12

V-ups on floor x 6

Tuck ups on floor x 12

Ab mat situps x 18

Had to hit the road – brought a furniture slider with me so used that instead of the rower.

6/20

Every 2 min x 8 sets:

Row 200m

3 Cleans + 3 Hang Squat Cleans + 3 S2O @ 95lbs

AMRAP Strict HSPUs until 2 min Mark

*replace with bar facing burpees if needed for shoulder

*the monitor can be reset by a friend

*any style cleans from the floor, hang squat clean from any position

*30″ x 10″ HSPU Line

5-4-3-3-3-3-2-4 – dropped into a globo gym hybrid so couldn’t control a ton of logistics (like move the rower from where it was), but I could have the barbell close just not the wall – but that didn’t change much, my goal was just to do hspu in 2’s or 3’s, or 2’s and 1’s – being out of breath and trusting pressing through that was the tough mental part, but even though not a ton of reps, i felt strong and comfortable when i was pressing

(rest as needed/able)

Accumulate 5 min passive hang from bar with pronated grip

Done on a really slick bar in 30sec increments

+

30 min zone 2-3ish echo/ass bike

Used yard work and walking lawn mower as my zone 2 work

6/12

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A1 – Paused front squats @ 43X1 tempo x 2 reps, directly into

A2 – Regular tempo front squats x 4 reps, rest 3 min x 5 sets

*build again!

175-180-180-185-185 – a pinky came off on each step increase so for the next set stayed at the same load.

B – DB goblet squats – 24 reps @ 70lbs, rest 60 sec x 4 sets

I’m predicting to see 27 next week

C – KB russian swings – 24 reps @ 53lbs, rest 60 sec x 6 sets

done

+

Core flexion finisher x 4 sets, rest as needed bt sets

Plank to pike with feet on row seat x 6

Knee tucks with feet on row seat x 12

V-ups on floor x 6

Tuck ups on floor x 12

Ab mat situps x 18

I was dreading this but it wasn’t as bad today. 

6/13

Every 2 min x 8 sets:

Row 200m

3 Cleans + 3 Hang Squat Cleans + 3 S2O @ 95lbs

AMRAP Strict HSPUs until 2 min Mark

*replace with bar facing burpees if needed for shoulder

*the monitor can be reset by a friend

*any style cleans from the floor, hang squat clean from any position

*30″ x 10″ HSPU Line

Group drop in

(rest as needed/able)

Accumulate 5 min passive hang from bar with pronated grip

Couldn’t hang for the full time because gym was closing so I got about 3:30

+

30 min zone 2-3ish echo/ass bike

6/14 – OFF

6/15

Part 1

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A – Front rack walkout x 24 sec, new set every 2 min x 5

*245-265lbs

265

B – Back squat @ 30X1 tempo x 4, rest 2 min x 6 sets

*275-285lbs

285 across. And I’m pretty sure my eccentric tempo was more like 2.667 seconds and not 3

C1 – 1 deadlift @ 325-345lbs, rest 30 sec

335 on first and 345 for last 3 sets 

C2 – 8 TNG deadlifts @ 245lbs, rest 2 min x 4 sets

done

+

For time

90 hand release pushups

5:36 – i paced this much different and my goal was to beat my previous time of 80, i was only 3 seconds off, but i did all sets of 3 until i had 9 reps left and i just did singles with no breaks unless i thought i really needed it.

Part 2

Self directed mobility work

6/16

EMOM x 9 (warmup)

Min 1/4/7: 30 sec Row + 15 sec Ski

Min 2/5/8: 15 sec Ski + 30 sec Bike

Min 3/6/9: 45 sec run, getting faster each round

+

Sandwich Re-test

For time

100 cal row

1000m run

100 cal ski

1000m run

100 cal bike erg

27:54 – vs 28.58 – it’s always crazy how hard we seem to work through progressions and we only improve by 64 seconds on paper. But the big differences are some internal perception and some other nuances. On 4/7 I did this with someone else so my push was a little different as I was racing someone and had some little goals within the workout against them. And I felt like I sold out on the final push. Today, my rower was about 10 sec faster, my ski was 12 seconds faster, my bike was a little slower, but today I also felt like i paced quite a bit more, so if the 4/7 score was a 9/10 RPE, today was more like a 7 or an 8/10. So I definitely left some improvement out there, as I feel i was working more efficiently todayl. I also was thinking that the ski wasn’t going to get me so some of my pacing was to set myself up for success there, the second run I definitely pushed a little more than the 1st, but even when looking at numbers, with 22 seconds gained on row and ski, and a little lost on bike erg that means I had to have been moving at a bit higher clip on the runs. Overall, the re-test was of course an improvement but also felt really good that I could push this here by myself with no one suffering with me. 

*Compare to 4/7

6/8

Part 1

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

+

A – Front rack walkout x 24 sec, new set every 2 min x 5

*235-245lbs

245

B – Back squat @ 30X1 tempo x 3, rest 2 min x 6 sets

*275lbs

3 reps is so much easier with tempo then any of the previous progressions

C1 – 1 deadlift @ 315-335lbs, rest 30 sec

C2 – 6 TNG deadlifts @ 245lbs, rest 2 min x 4 sets

done

+

For time

80 hand release pushups

5:30

Part 2

Self directed mobility work

6/9

EMOM x 9 (warmup)

Min 1/4/7: 30 sec Row + 15 sec Ski

Min 2/5/8: 15 sec Ski + 30 sec Bike

Min 3/6/9: 45 sec run, getting faster each round

+

Sandwich dress rehearsal

For time

75 cal row

800m run

75 cal ski

800m run

75 cal bike erg

22:52 – other than fear of being got by a hawk, i had to run with my head on a swivel. I did pace the run pretty smooth, so a lot more room for a push there on gameday. My biggest thing with this will be keep pace with the ski, i kept the ski around 950-1050 and was good with that. So that will be my goal next week. Not all of my retest will hinge on the ski, but i do feel better there than the beginning of these progressions but the runs I will be able to push more. 

+

Easy 10 min bike cooldown

6/10

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

A – Seated BB sots press @ 3112 tempo x 5 reps, rest 2 min x 5 sets

*as light as you need to go here to keep control, could be training bar if needed

50-55-60-60-65

B – Belly to wall HS hold with deep breathing x 30 sec, new set every 2 min x 5

done

+

EMOM x 32

1 – 200m ski

2 – 50 DU’s

3 – 6-8 dbl DB push presses (you decide loading)

4 – 3 strong back squats

5 – 200m ski

6 – 50 DU’s

7 – 15 GHD situps

8 – 50ft dbl DB walking lunges

It was the 3rd time through that the monotony was potentially the downfall, at that point the temperature was noticeable and the repetitive nature so I had to focus and lock in a little more. 50’s/hand on push press and did 8-8-6-6, weirdly i felt it was the double under that elevated my heart rate more than anything else. 255 on the back squat

+

Accumulate 4 min hang from pullup bar, pronated grip

Wanted to keep with some structure so i started with a goal of 8 tabata intervals, but i had to take a longer break after the 4th interval. Then after the 8 i did a couple of 15  on 15 off and 2 10’s to finish it out

I think i’m out on the qualifier, main justification was location but with only one division at a 35+, still could be good but not ideal

6/6

For time (14 min cap)

50 toes to bar

40 bar facing burpee

30 cal row

20 power snatch 115lbs

11:06 – I decided I was going to go for the TTB and see what happens. My goal was to do an amrap -1 set, I got 22, my perception is that it was my grip that gave out, probably not though, a lot of great trunk flexion this week so maybe a tough of fatigue there, but I went 5/5 and knee i wasn’t going to be able to sustain that, then i went 3/3/2 and missed getting the bar for the 3 on the last and quickly went to singles. Burpee took a while for me to feel like I wasn’t going to seize up coming off the ground. Rowing after trunk flexion is always a struggle for me but I was pretty pleased that I kept that around 1150+.

(rest as needed/able)

Accumulate 4 min passive hang from bar with pronated grip

Felt much easier today, also started 5 minutes after workout completion and had a semi controlled work/rest ratio going here. 

+

25 min zone 2-3ish echo/ass bike

Had a hot lunch date poolside so only got 10 minutes here.

6/5

Front rack prep x 2 sets

Blocked thoracic extensions x 5 reps (GHD/medball)

Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep

Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles

Banded external rotations from front rack position x 6-8

done

+

A1 – Paused front squats @ 33X1 tempo x 3 reps, directly into

A2 – Regular tempo front squats x 3 reps, rest 3 min x 5 sets

*idealling building a little from last week

155-160-165-170-175 – my left wrist was the funky one today, kept all fingers on but this was more of a fight today than in the past

B – DB goblet squats – 21 reps @ 70lbs, rest 60 sec x 4 sets

Done – this is getting to be where it’s harder and more fatiguing on my shoulders to hold the DB as opposed to squatting.

C – KB russian swings – 21 reps @ 53lbs, rest 60 sec x 6 sets

done

+

Core flexion finisher x 4 sets, rest as needed bt sets

Plank to pike with feet on row seat x 6

Knee tucks with feet on row seat x 12

V-ups on floor x 6

Tuck ups on floor x 12

Ab mat situps x 18

This was the first i did not feel like my abs were going to explode mid set, that happened only after.