Ben Plotnicki

2/20

Lat series

+

Shoulder iso’s and archer presses

+

RC and scap activation

+

4 sets for quality (gymnastic strength work)

5-6 reps ring dip eccentrics @ 32A2 tempo

24 sec chest to bar isometric hold at top of inverted BB row

24 sec HS hold for stack

10/side landmine meadows row

+

A – Accumulate 35 wall facing plate step ups, rest as needed

*try to do these in sets of 3-4, thinking about actively pressing down into the plate to elevate your body, this should allow for really strong scap activation and good awareness/strength. Can do from piked position as well if easier to control/manage

Done – on several of the reps I tried to wait a few moments before I brought the second hand up to keep the loaded hand on tension a little longer, this did fatigue me out quicker but helped with some confidence in the position

B – Accumulate 12 jumping bar MU

Felt pretty good – I would like to try the full movement very soon but I must say I’m a little gun shy to be honest at this point

+

AMRAP 12 min

3-6-9…reps each of

PC/PJ @ 115lbs

Front squats (can cross arms for rack here)

Bar facing burpees

135 – I really took my time in the beginning, i knew the pc/pj was going to get spicy so i wanted to keep my heart rate under control. My plan was to break the front squats when i had to and since I only got into and finished the round of 15, which in the beginning I thought about breaking but when I got there I knew there wasn’t enough time left to break that up. Early on the burpee starting getting to me and it was a footwork thing, so i focused on my timing from bringing my trail leg up, might have slowed my per rep speed down a tick but it kept me getting back to the ground quickly.I had around 45 seconds left when I finished my 15th front squat so i knew I had to get my shit together and sprint the last burpee

2/21

1 sets, 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

+

1 set, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

Accumulate 3-4 sets of 14 alternating band assisted pistols, rest as needed

*thick band hooked between j-cups, adjust the height of the band to provide as much assistance as needed to execute smooth reps. Can lower band height as you go if moving well, but consider this just a volume touch

+

For time

6 shuttle runs

30 chest to bar pullups

6 shuttle runs

30 toes to bar

6 shuttle runs

30 deadlifts @ 185lbs

6 shuttle runs

8:10 – some good things and some things that backfired but I’m glad I tried. Going into this I knew the number 30 CTB was not big at all but I do get in trouble with resting more during breaks on CTB more than most other movements so goal one was to minimize that. I had two plans an was ready for a mike Tyson backup plan just in case. I went 8-8 with short breaks and a short break after that and went for 14. I told myself get uncomfortable get out of breath because it’s better to walk on your first few shuttle runs and the rest longer during chest bar pull-ups.But I was about 8-9 sec per the first  2 and then dropped that at least 1 sec. Where in the backfire might have happened was in the tote bar, I did 10 six and felt a perceived lat fatigue. A few small sets to try and keep moving and rest as little as possible. The dead left. I ended up doing a lot of singles because I wanted to rest, but wasn’t going to let myself rest, that was my biggest miss opportunity when I should’ve just grind through and dealt with it.

2/22 – OFF

2/23

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

+

1 set not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

+

4 sets for quality (gymnastic strength work, keep a strong focus on control and confidence)

4-5 reps ring dip eccentrics @ 32A2 tempo

24 sec chest to bar isometric hold at top of inverted BB row

24 sec HS hold against wall

8/side landmine meadows row

+

EMOM x 3

5 strict pullups

into

EMOM x 3

7 chest to bar pullups

into

EMOM x 3

4 jumping bar MU

did the 3 sets of the jumping and one bonus set of the video I sent you

+

EMOM x 5

4-5 piked parallette HSPU (lets bring the box support higher this week but also bring up the target)

Today I actually used a small set of jerk block risers instead of paralletes, I don’t always have access to them but I felt a little stronger having my palm flat, I also felt like I had a much better position and a higher box support. So it was “harder” but that was because of a higher quality and better position

+

AMRAP 12 min

12 cal echo bike

rest 30 sec

*chase some higher power here, but ensure you don’t burn out too early!

144 cals completed and with only 5 sec to spare. Hung out mostly in the mid 400s

2/24

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

+

1 set, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

A – Power clean x 4 TNG reps, rest 2 min x 4 sets

*last 2 tough

145–165–185–205 – pull and eccentric felt strong and good control, hip drive felt very fatigued by the last rep and lack of a powerful hip extension

B – Clean pulls 3×2 @ 10-15lbs heavier than last week. rest 2-3 min, straps ok.

271

+

For time

8 rounds of (3 PC/PJ @ 95lbs + 3 bar facing burpees)

3:03—-bb cycling on pc/pj was so much slower and fatigued much quicker. I’ve felt confident with a lot of the ground to overhead but this fatigued me much quicker. Never wanted burpees to slow down but was accepting of just keep moving with the barbell and fast transitions. 

+ (rest to recovery)

For time

30 wallballs

50 row cals

30 wallballs

4:38…..goal was to utilize all the training and hold minimum 1250, did that until the 48th cal as I wanted to downshift the last few pulls and attack the wall ball. I did not have a plan for back end. Wanted to rest as little as possible or if wasn’t going unbroken. 15–5–10….just used the break to drop and almost pick it up immediately. 

2/25

Lat series

+

Shoulder flexion series

+

Every 90 sec x 8 (2x through)

1 – 60 sec row @ 10 min effort

2 – 30 DU’s + 10 toes to bar

3 – 60 sec echo @ 10 min effort

4 – 30 DU’s + 10 1-arm alternating DB snatches @ 50lbs

Didn’t have a ton of time for warm up and get the lat and shoulder flexion series so had to expedite the process – movements felt good but heart rate spike due to lack of true high quality warm up

+

Every 90 sec x 8 (2x through)

1 – 60 sec ski @ 10 min effort

2 – 50ft unloaded lunge + 10 chest to bar

3 – 60 sec bike erg @ 10 min effort

4 – 50ft unloaded lunge + 10 1-arm alternating DB hang clean and jerks @ 50lbs

I was still so sore in my lats so the first hit the CTB was no joke but found the rythmn by the 2nd rep so thats a good feeling

2/14

2 sets, 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

Still staying away from windmills….i check in each time to see if it feels the same and it does

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

done

+

Accumulate 3-4 sets of 10 alternating band assisted pistols, rest as needed

*thick band hooked between j-cups, adjust the height of the band to provide as much assistance as needed to execute smooth reps. Can lower band height as you go if moving well, but consider this just a volume touch

Was kind of easy but kept band height set as i was just working on good positions and control

+

For time (17 min cap)

40-30-20-10 wallballs (20 to 10)

40-30-20-10 GHD situps (OR toes to bar, if you prefer)

4-3-2-1 Rope climbs (or can adjust this to 16-12-8-4 strict pullups)

15:40 – went with ghd and strict pull ups – ghdsu could be something potentially going on the list because i’m not good at them in high volume like this, or confidence with them in an elevated heart rate. But only one gym access has them that it’s easily adjustable. Anywho – only round i broke wall balls was the round of 30, broke ghdsu each round, i wanted to go this route instead of TTB because I know i need more ghdsu volume. When I get tired here, i pull more from the feet instead of firing the quad and today i think that hit somewhere in the round of 30

2/15 – OFF

2/16

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

+

1-2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

+

4 sets for quality (gymnastic strength work, keep a strong focus on control and confidence)

4-5 reps foot assisted ring dip eccentrics @ 32A2 tempo

Went back to a foot assist so I can work on deeper positions and a little more control in the negative and bottom. 

18 sec chest to bar isometric hold at top of inverted BB row

18 sec HS hold against wall

6/side landmine meadows row

done

+

EMOM x 3

4 strict pullups

into

EMOM x 3

6 chest to bar pullups

Only 6 was a nice treat today

into

EMOM x 3

3 jumping bar MU

Feel good just not strong pressing out of the dip i’d be ok to continue to sprinkle this touch in there for a few weeks or at least jumpinig bmu in some capacity

+

EMOM x 5

20 sec wall facing HS HOLD (not pushups)

+

EMOM x 5

3-4 piked parallette HSPU (lets bring the box support higher this week to improve position)

Had to pause the clock after the third set as that higher box made this really really hard. Might need to elevate the handstand target next time and keep the box where it was. Even with that short rest getting three on the last set was a struggle. Minor pain may be a one on a scale to 10, but I think that pain was more due to still being weak in that pressing pattern.

+

Every 5 min x 5 sets

Echo 50 cals @ 66-68 RPM

*if bike erg is only option, do 60 cals trying to stay above 1150 cal/hr

3:04–3:04–3:00–2:59

2/17

2 sets, 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

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

A – Build to strong power clean single with NO starfishing and good quick elbows and stable catch

240! And 245? 240 for sure 245 was really close and i think it’s more of a squat but i did hit the brakes pretty hard instead of in the hole

https://www.benplotnicki.com/wp-content/uploads/2026/02/My-Movie-31-1.mov

B – Clean pulls 3×3 @ 105-110% of A, working on keeping arms long through the finish. rest 2-3 min, straps ok.

255 – no straps 

+

Every 6 min x 2 sets (burpee/BB speed work)

7 rounds of (3 ground to overhead @ 95lbs + 3 bar facing burpees)

*target finish per set of < 2:20, 20 sec/round

1:17—1:18 – i feel right now i can keep this burpee pace up but definitely feel like i had to try and keep some in reserve for the barbell

+

4 sets, rest 5 min bt sets

25 wallballs (20 to 10)

Row cals @ > 1250 cal/hr

**take 3-4 strokes to get it to speed. then, if the pace drops below 1250 for 3 strokes in a row, the set is terminated. Cap of 40 cals/round

40–40–33–40 – the 33 was just not there, i was hurting, the 5 extra wall balls i feel played at least a little role, but the last set was on sheer determination and will power. 

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction)

KB drag throughs from front plank x 10 alternating reps (5/direction)

1-arm KB farmer carry x 100ft/side (minimal lean/twist)

done

2/18

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

+

1 set not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

+

Snatch warmup – burgener series, empty bar and 65lbs, then build in singles

I interpreted this as Burgener singles, built up to 115, the muscle snatch was very grindy 

+

4 sets for times, new set every 8 min

Odd sets: 7 shuttle runs + 10 dbl DB box step overs @ 50/hand, 20in + 75 DU’s + 20 toes to bar + 7 snatches @ 115lbs

Even sets: 7 snatches @ 115lbs + 20 toes to bar + 75 DU’s + 10 dbl DB box step overs @ 50/hand, 20in + 7 shuttle runs

4:04–4:03–4:20–4:14 —— I haven’t done shuttles since camp an Ryne had talked about shuttles mechanics so was trying to figure that out today. I used to always use a hockey stop. TTB-> went UB on first two and then it dawned on me I had a much longer break for number 3, so of course had to challenge for UB there and in round 4, well had to go do it, couldn’t go unbroken on the first three and not go for the attempt on the fourth one, but with that being said, I probably took an extra five seconds before I jumped up on the bar, but I did complete all 20 in a row. Bad double under day, so intentionally broke in 3&4, I’m sure the other movements played some kind of role on that. 

+

3 sets, rest as needed

6-8 back supported DB pullovers, light

15 sec wall facing HS hold

4-5 ring fall throughs from tall kneeling, shorten ROM as needed

100ft light dbl DB overhead carry

Didn’t mind getting inverted this week as opposed to last week and 30 on pull over and just kept 10’s on overhead carry

2/13

Lat series

+

Shoulder iso’s and archer presses

+

RC and scap activation

+

4 sets for quality (gymnastic strength work)

5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo

20 sec chest to bar isometric hold at top of inverted BB row

20 sec HS hold for stack 

8/side landmine meadows row

+

A – Accumulate 30 wall facing plate step ups, rest as needed

*try to do these in sets of 3-4, thinking about actively pressing down into the plate to elevate your body, this should allow for really strong scap activation and good awareness/strength. Can do from piked position as well if easier to control/manage

Started with wall facing and do 4, not sure if it was just getting into the movement pattern but I really felt quality dipped from rep 1 to rep 4, so I decided to go to pike position and quality felt 100% better. Almost felt too easy but just felt was a better base to start from

+

AMRAP 12 min

6 bar facing burpees 

12 power snatches @ 75lbs

6 bar facing burpees

12 chest to bar

5+13 — did some reverse engineering of what kind of CTB volume i thought i could handle and might have sold myself short there, but the biggest limitation was the power snatch. I knew the heart rate response on that would be high so i broke that up in round 1, but after that i broke it up in 3 sets with as short of breaks as i could try to stay disciplined too but that was the hardest part of this piece. I broke the CTB in 7/5, except for finishing round 5. I knew i wasn’t going to get back to the pull up bar and knew time was ticking so i knocked out the full set of 12 and super stoked about that. This hurt really bad but was super fun. I knew it would hurt but it actually hurt more than I thought it would.

2/10

2 sets, 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

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction 

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

EMOM x 12

1-5: 2 power cleans @ 185-205

Min 6 – Rest

7-11: 3 hand release deadlifts @ 245-275lbs

185–195–3×205 – and 275 with double overhand on last 3 sets 

+

Every 4 min x 3 sets (burpee/BB speed work)

5 rounds of (3 ground to overhead @ 95lbs + 3 bar facing burpees)

*target finish per set of < 1:40, 20 sec/round

1:27–1:34–1:31— it was the barbell cycling that kept me from keeping those sub 1:30 – burpee pace felt strong and very sustainable at that high turnover from start to finish, except maybe round 5…i didn’t video but I will assume based off of perception of fatigue that the bb cycling is what deteriorated as the rounds went on. On the last round I went a little faster by using a muscle snatch for the first 3 rounds, that definitely put some time in the bank but that made the bb feel a little sloppy in round 4&5

+

4 sets, rest 4 min bt sets

6 dbl DB devil press @ 40-45/hand

Row cals @ > 1250 cal/hr

**take 3-4 strokes to get it to speed. then, if the pace drops below 1250 for 3 strokes in a row, the set is terminated. Cap of 40 cals/round

40 on all….had someone do this with me so I did not want to lose, but I did game it a little towards the end of 3rd and 4th set – knowing that I was a few calories away from finishing and knew if I dipped below 1250 i still had some time to get back up and threw the finish line. But overall through all 160 cals i only dipped under 1250 once as soon as I got those first starter pulls in

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction)

KB drag throughs from front plank x 10 alternating reps (5/direction)

1-arm KB farmer carry x 100ft/side (minimal lean/twist)

I was pretty smoked by this point today, mentally and physically so kept it super super light on the drag through and the carry

2/11

EMOM x 28 (4x through if quality stays high)

1+2 – Run 300-350m

3 – 18 toes to bar

4+5 – 30 cal echo

6 – 75 DU’s

7 – Rest

You said 4x if quality stayed high, well, on the 3rd time through, i had one second to spare for the 30 echo cals, and on that round I missed DU #74….so after round 3, i took a 4 minute break and wanted to complete the 4th round….I just really wanted the TTB volume…UB on all TTB, I know that there was a long break from round 3 to 4 but I am happy for that. Bike took 1:35–1:40 and 1:59 so that creep got me pretty good

+ (rest as needed, shoulder/lat accessory while warm)

3 sets, rest as needed

6-8 back supported DB pullovers, light

15 sec wall facing HS hold

4-5 ring fall throughs from tall kneeling, shorten ROM as needed

100ft light dbl DB overhead carry

Super super light again and after that sucky suck suck I really did not want to get inverted so i only held that for 10sec

2/9

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality 

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

done

+

1-2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

Done – actually tried the overcominig isometric with a thick PVC pipe and I actually like that better than the barbell, you can feel the flex from creating the tension but still not moving through a range of motion

+

4 sets for quality (gymnastic strength work, keep a strong focus on control and confidence)

4-5 reps foot assisted ring dip eccentrics @ 32A2 tempo

18 sec chest to bar isometric hold at top of inverted BB row 

18 sec HS hold against wall 

6/side landmine meadows row

Done – 4 dips today

+

EMOM x 4

4 strict pullups

into

EMOM x 4

8 chest to bar pullups

Done 

+

EMOM x 4

20 sec wall facing HS HOLD (not pushups) 

Done 

+

EMOM x 6

3-4 piked parallette HSPU (lets bring the box support higher this week to improve position)

done

+

For time

50 WB’s

50 row cals

50 WB’s

6:45 – wanted to control the heart rate for the first portion, so I did in 4 sets and tried to keep breaks to around 5 sec. I was close as I finished right at the 2 minute mark. Row, was kept at 1200 + for the first minute dropped to 1100’s the 2nd, I finished the row just after 2:30 and did the last WB in 3 sets, wanted to do 2, but wax having to go deeper into the squat hole to make sure I hit the target. I know that slowed cycle rate down and elevated heart rate a little but I knew I wouldn’t miss. At one point I thought about doing in 4 sets but I thought don’t be a bitch and just get it done

2/7

2 sets, 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

Windmills still do not feel great on that side just feel weak pain is low but strength and mobility, it’s getting better

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

Used the squat rack supported sots press

+

2x through burgener snatch warmup, empty bar

All external rotation movements felt good, ohs and snatch balance felt sore and very weak. 

+

For time

15 dbl DB box step overs @ 50/hand

30 dbl DB front rack squats

60 row cals

30 dbl DB front rack squats

15 dbl DB box step overs @ 50/hand

8:14 – somewhat happy with this, I was overthinking the first half and how it play a role on the row….i wanted to get uncomfortable on the step overs but didn’t want that to take away too much from the row. Did 3 sets of the step overs but tried to keep my breaks short, about 5 sec….2 sets on squats, i thought about 3 but that the transition time would be too bad and take away way too much…row finished just over 3 minutes, stayed in the 1100’s for majority, probably should’ve gambled and got a huge chunk in the middle in the 1200’s but was afraid I would drop too much below 1100. 2 sets again on squats and right into 4 step overs right away, thought about breaking that one more time but self talk was why the fuck would you do that, even if you slow down a little it will be better than the break you will have so power through.

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction)

KB drag throughs from front plank x 10 alternating reps (5/direction)

1-arm KB farmer carry x 100ft/side (minimal lean/twist)

26 on halo, 44 on drag through and 65 on carry

⅔

Today was a very weird I had to break glass because of emergency day that did effect some of my ability to fully prep for the session and do the additional midline support work

2 sets, 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

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

EMOM x 18 (little more volume/station than 2 weeks ago)

1-5: 2 power snatches @ 135-155

Min 6 – Rest

7-11: 3 power cleans @ 175-195

Min 12 – Rest

13-17: 4 hand release deadlifts @ 225-255lbs

After everything i did yesterday, the snatch didn’t feel great, but it is truly for a good reason. My upper back felt like it had been activated and worked like it hasn’t been in a long time from yesterdays session. So even though it didn’t feel great I am very happy why i didn’t feel great. All overhead work felt stiff here, thank goodness this was a power snatch and not a squat snatch and it might have been tough sledding. 135 for 3 and 155 for 2 which were fast off the ground and grindy overhead. 175 for 3 and 195 for 2, and straight to 255 on dead

+

Every 3 min x 3 sets (burpee/BB speed work)

4 rounds of (3 ground to overhead @ 95lbs + 3 bar facing burpees)

*target finish per set of < 1:12, or 18 sec/round. lets move FAST!

1:13—1:09—1:09 – the first set I went with clean and jerk, that overhead position just felt better today, but I truly got warmed up and was fine after that but also realized that the cycle rate just wasn’t going to be fast enough to hit the target time

+

4 sets, rest 4 min bt sets

20 unbroken wallballs @ 20lbs to 10ft, directly into

Row cals @ > 1250 cal/hr

**take 3-4 strokes to get it to speed. then, if the pace drops below 1250 for 3 strokes in a row, the set is terminated. Cap of 40 cals/round

36—32—40*—40* – one as you saw, I had to do my wall balls outside, luckily it was a warm front and it had stopped snowing. I felt my mechanics (mentally) breakdown around calorie 21-25, on the 2nd set I just wasn’t mentally tough enough and bailed. But on the 3rd one I said fuck this, stop being a bitch and deal with it and finish. On the last one, I also think the transitions from outside to inside on the rower probably benefited me a little bit from a transition/recovery perspective

+

Additional midline support x 3 sets

KB hip to halos from tall kneeling x 10 alternating reps (5/direction)

KB drag throughs from front plank x 10 alternating reps (5/direction)

1-arm KB farmer carry x 100ft/side (minimal lean/twist)

#2/4

EMOM x 28 (4x through if quality stays high)

1+2 – 27 cal ski

3 – 15 toes to bar

4+5 – 27 cal echo

6 – 60 DU’s

7 – Rest

Ummmmm…..this was smooth until the echo, that was work today, everything else was work but didn’t feel as hard as that was….all toes to bar done UB and felt like there is getting to be more in the tank there

+

(rest as needed, shoulder/lat accessory while warm)

3 sets, rest as needed

6-8 back supported DB pullovers, light

15 sec wall facing HS hold

4-5 ring fall throughs from tall kneeling, shorten ROM as needed

100ft light dbl DB overhead carry

Done – 25 on pull over and 15 on overhead

2/5 – OFF

2/6

Lat series

+

Shoulder iso’s and archer presses

+

RC and scap activation

+

4 sets for quality (gymnastic strength work)

5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo

20 sec chest to bar isometric hold at top of inverted BB row

20 sec HS hold for stack

8/side landmine meadows row

Done – did 4 on dips, no assistance from feet and did 1 to complete target with foot asssit

+

AMRAP 12 min

12 1-arm alternating DB hang clean and jerks @ 50lbs

12 box jump overs @ 24in (step down)

30ft 1-arm DB OH walking lunge (15+15)

7+1 – i lost count but based off of my pacing and projected target this makes sense….I know i didn’t average a round every 90 seconds, i know i finished the forest round at that pace but i know i fell off a little. Overhead lunge felt much better today than at camp, but at only 15ft was very manageable. I did stop and set the db down to change hands and that was about the only “slow” transition”….went right into db c&j from lunge, and even though I slowed my bxjo pace down a little I still made sure that transition was as quick as possible to get that first rep in

1/31

Camp workout

4 rounds for time (14 min cap)

30 WB

30 line facing burpees

13:26 – I felt the major limitation was in my pushers just feeling fatigued at the rate of turnover of the line facing burpee. I had a gnarly knot in my back that I felt in the wall ball but it was no limitation just annoying. Felt I had a really good plan here, broke wall ball in 3 sets the first round and 4 the rest of the way, I do feel I kept breaks much shorter in the last round but pretty sure they were bleeding into too long for the middle rounds. 

*target consistency on burpees, staying low and smooth, constant momentum

*short breaks on wallballs, its ok to take multiple sets here to preserve shoulders and HR

+

Easy indoor bike/run, 15-20 min, conversational

Well, with 12 inches of snow coming, i chose to keep this on the very low end and went on a treadmill to keep it very light jog—i think it’s pronounced with a silent J

2/1 – OFF

2/2

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

done

+

1-2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric

8-10 sec/side 1-arm overcoming shoulder flexion isometric

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

Done – 2 sets

+

1-2 sets not for time (post shoulder/OH position prep)

6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

6 slow reps mini band distracted dbl DB front raises

6 controlled reps of sliding glide kips from bar anchored in rig

12 light dbl DB shoulder balboas from seated

1 set but got a little creative with the banded front raise

+

4 sets for quality (gymnastic strength work)

3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo

I did 3 reps each round without a foot assist, true to tempo everywhere else and controlled and pressed out on my own…. FUCK YEAH!!!!!!

15 sec chest to bar isometric hold at top of inverted BB row

15 sec piked HS hold for stack

Felt good but no picture or video to see how stacked i was

6/side landmine meadows row

40

+

EMOM x 4

4 strict pullups

into

EMOM x 4

4-6 chest to bar pullups

6 each round – felt good, i think right now the biggest thing i will have to work through is my kip being so big, the more practice/reps/volume I’ll be able to tighten up that flow

+

EMOM x 4

20 sec wall facing HS HOLD (not pushups)

Good but I do think that 80 total seconds was the perfect dose today

+

EMOM x 6

2-4 piked parallette HSPU (adjust deficit underneath the parallettes to control the ROM and make it ‘easy’ for the day to hit a lockout of controlled shoulder flexion. I would say knees on small box for today, maybe progressing to tall box ONLY if you like how things are feeling

2 every round – also did not like the knees on bench, didn’t feel i was getting in the positions enough to dial in muscle memory.

+

For total time

27-21-15-9

Row cals

Hang Power cleans @ 95lbs

Front squats @ 95lbs

**90 sec rest after each ’round’

13:58 including rest…..big win here that I did not have to release my hook grip on the hpc, that is something that has been very limited as we have been going through the healing process….row pace, i think the round of 15 was the slowest pace, held 1300 on the 27, i think in 1200’s majority of 21 but you would’ve been mad as I didn’t pull all the way through 21, big mistake, and round of 9 was 1400+…..made a rule up at some point that if I wanted to put my hands on my knees I might as well reach down and grab the bar because i was that close, so a win there….UB on front squats on round of 15 and 9 of course.

1/28

Lat series

A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec

A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets

B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality

Decided today I was going to try and get more reps per set than I had been doing

C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets

D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets

+

3 sets @ continuous effort:

6 min bike @ zone 2

4 min row @ zone 2

2 min ski @ zone 2

(36 min)

The hardest part about zone 2 today, was the 6 min of cold air from the bike blowing back on me in a cold gym. 

1/29

3 min row, easy effort, little faster in stroke rate every 60 sec

+

5 sets at steady effort

10 KB goblet squats

15 KB russian swings

20 unloaded walking lunges

500m bike erg

53 on the squats and the swing

+

For total time

Row 10-20-30-40-30-20-10 cals

*rest 30 sec bt each interval

*controlled intensity here, leave runway to get faster on the way back down

10:50 on running clock….7:38.9 row time – 28.8–1:02.2–1:29.8–1:53.2–1:26.6–51.9–25.5 – I might have shortened my runway too early on the 40 cal round, I started out holding 1300 for the majority of that set, but I felt my form break down more than anything. Also, this was weird and unique how it happened so fast, the 30 sec rest isn’t really rest when you start pushing the pace, it goes by pretty quick

1/30/2026

A – Long pause back squat x 8 reps, new rep every 2 min

*10 sec deadstop pause at depth WITH tension in hips/midline, then drive up fast

*start around 155-175lbs

155–175–185–195–205–215–225–235 – I feel the load didn’t get really hard until the 205 barbell, i definitely rushed the pause on the 225 so I vowed to make sure I held the 235 a little longer

B – Back squats – 5 reps every 90 sec x 5 sets

*start around 155-175lbs, keep good rhythm and speed

175–190–205 the rest of the way….the speed and rhythm at 205 was where I think you would want it to be so I wanted to keep that quality and turnover high

+

EMOM x 18 (3x through)

1 – 12 ski cals

2 – 12 toes to bar

3 – 12 box jump overs @ 24in (step down)

4 – 12 deadlifts @ 155-175lbs

5 – 6 strict pullups

6 – 48 DU’s

*rest 4 min*

EMOM x 12 (2x through)

1 – 12 ski cals

2 – 12 toes to bar

3 – 12 box jump overs @ 24in (step down)

4 – 12 deadlifts @ 155-175lbs

5 – 6 strict pullups

6 – 48 DU’s

175 on deadlift and TTB felt pretty good.

1/21

Lat series and shoulder flexion control

+

EMOM x 20 (4 times through)

1 – 5 shuttle runs

2 – HSPU play (experiment with kipping and strict and see how shoulders are feeling)

3 – 250m row

4 – 15 wallballs

5 – 45 sec easy bike

5 strict hspu on each round, each felt like a 1RM press but at least I got 20 shspu so that is progress and healing. Tried to keep row pace around 1:46-1:48

+

Additional hip/midline support

A1 – Posterior sling march from boxes/benches x 10 alternating steps, rest 45 sec

A2 – Lightly loaded copenhagen plank press ups x 5/side, rest 45 sec

A3 – Band resisted hip thrusts from back on bench x 15 reps, rest 90 sec x 3 sets

Had to get creative with hip thrusts, the functional fitness side of the gym doesn’t have a squat rack like video for set up so and logistically didn’t feel like separating A3, so just rolled with it. Nice to see some video from the Ohio gym