Ben Plotnicki

10/3

We got pretty lucky today, I had 2 cancellations so it made it possible to get in the AM&PM, other wise fridays will be hard to get in doubles generally speaking. 

AM

Triangle W2D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

20 sec echo @ 67-69 RPM

20 sec echo @ 64-65 RPM

20 sec echo @ 67-69 RPM

rest 30 sec bt sets

Forgot to check cals per minute – but I hit RPMs right on, first 20sec was a little easier to hold upper range, but I did find that it was pretty hard to shift gears back up during the last 20sec. 

+ (rest 3-4 min)

5 sets

20 sec row @ 1200-1250 cal/hr

20 sec row @ 1000-1050 cal/hr

20 sec row @ 1200-1250 cal/hr

rest 30 sec bt sets

19 cals each minute – this interval was much easier than the echo, but it took until the 3rd interval to really get my groove of consistency of hitting numbers and it was more about finding the right SPM

+ (rest 3-4 min)

5 sets

20 sec ski @ 1150-1200 cal/hr

20 sec ski @ 1000-1050 cal/hr

20 sec ski @ 1150-1200 cal/hr

rest 30 sec bt sets

18 cals and this one I was right on for target paces but definitely got to be work by the 3rd/4th interval

PM

A – EMOM x 5 – 4 dbl DB devil press @ 45/hand

You are so generous with the 45/hand instead of 50’s

B – Push press – 4 sets of 4 with 2 sec hold overhead each rep, rest 2 min, moderate loading

Might or might not have mentioned the shoulder irritation – self diagnosis is more of a strained infraspinatous, rack position is where I felt most of the discomfort – i did the first set at 155 and it didn’t feel great in the rack but 135 felt easy but was pain free

C – 1-arm DB push press x 5 TNG reps with 2 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 3 sets

50 and 70 was all i had access to today, and my left hand would not have been able to handle the 70, so 50 it was. It at least gave me the opportunity to work on smooth leg drive with my left hand which I feel is a little broken or inconsistent. 

+

EMOM x 15

1 – 6-8 hip banded dbl DB RDL’s – really really liked these – @ 50s

2 – 6-8 butt to wall plate step ups from HS – I struggle with this big time

3 – 5 back squats @ mod load – 195 – mod load could’ve definitely been heavier but it was convenient (and lazy) loading but felt smooth

10/4

So i attacked the shoulder irritation i spoke of yesterday. I aggressively foam rolled my lat, hit some serratus wall slides, and came up with a RNT banded isometric external rotation and it didn’t fix everything but it sure as hell made the shoulder feel pretty freaking good so I will keep this in my rotation pretty regularly the next few weeks and keep you updated with how it’s feeling

A – Power clean x 1/Front squat x 1/Push Jerk x 1, new complex every 90 sec x 6, building every 2

155–175–195 – the clean and front squat were easy, but the push jerk was definitely my limiter here. With the shoulder being the way it has I was a little intimidated to push this more than I did but I was pretty pleased with how it felt and the 195

B – Clean pulls – 4 sets of 3, rest 2 min

*tough loading here, lets build some strength off the floor

255–265×3 – sets 3 and 4 got heavy AF, but I felt positions stayed dialed in and still was able to create some power into triple extension

+

#tttTD307

AMRAP 4 min

400m run

25 wallballs

max wall walks in remaining time

Rest 2 min x 3 sets

4-3-4 – I decided i wanted to do the first set of wall ball UB just to see how I felt and it definitely affected my wall walk, I should’ve been able to get one more but I didn’t trust my heart rate. So the second one i was going to break wall ball to try and push the wall walk a little more hoping the break would control my heart rate a little more, but the run was slightly slower and I didn’t have time to get another one in. Last set run was again a little slower, wall ball UB and just decided i was going to get 4 wall walk regardless. I actually am happy with how I felt here. A lot of room left for growth still but I do think a few things are coming back slowly. 

(rest as needed)

Core super set, rest 60 sec x 4 sets

4 v-ups

8 tuck ups

12 hollow rocks

15 sec hollow body hold

About to do at home!

A quick preceding note that some of the details will be further expanded on in each piece. But based on feel from effort on Tuesday, I do feel in that cyclical aerobic type of work I do feel like i’m getting back to normal. So far on some recovery, i’m not sure I’m recovering as quickly yet as I was. However in conversing with Becky, there is some missing pieces of my nutrition. I have spent the past few weeks trying to get my protein and cals back up but think i have been missing on some color in my food. I know that will still have some effect on the big picture. Strength definitely feels like its behind and working it’s way to get back to neutral. I know these things will come with time but still doesn’t stop it from being frustrating but also wanting to share with you as well. 

9/29

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 8 reps (no tempo), rest 1 min x 3 sets

*1 set at 115 and 2 sets at 135

After a day of travel, shoulders and thoracic needed a little more TLC then just the thoracic series, so I spent a lot of time there. Weights were good and positions finally loosened up but wasn’t feeling super strong towards the back end of each set

B – Squat snatch – 5 smooth singles @ 145lbs, rest 2 min x 3 sets

I really took a moment to think that it’s about being smooth not fast, so fine tuned some things and tried to lock in and get really detailed on positions that help me be smooth. 

C1 – Straight leg seated db Z-press x 14 reps, rest 45 sec

Stuck with 30’s and I felt stronger here this week but I really wasn’t ready to jump up top 35

C2 – Wide grip strict pullups x 8 reps, rest 90 sec x 5 sets

Felt smooth here.

D – Dbl DB bench press drop set

14 reps @ 65/hand

21 reps @ 50/hand

28 reps @ 35/hand

5:04 for context – broke up all sets

9/30 (Triangle W2)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 2 min x 4 intervals (2 each)

90 sec work window, 30 sec rest

Odd sets – # of echo cal avg from initial test + AMRAP ski cals in remaining time

Even sets – # of row cal avg from initial test + AMRAP ski cals in remaining time

*Rest 4 min x 3 sets (12 total intervals)

So today might have been a bit more aggressive than actual goal stimulus, but I did this with friends so the competitive juices were flowing and “pushed” a bit more on the buy in machines that were definitely more then original testing. However, my personal mark was only push the paces if you can be sustainable across all intervals

13–12–13–12

13–11–12–12

13–10–13–11

*Aim to echo above initial average pace!

*Example: If my initial test scores were – 15 cal echo + 15 cal row + 15 cal ski

Odd Sets – 15 Cal echo + AMRAP ski Cal in remaining time, target 8+

Even Sets – 15 Cal row + AMRAP ski Cal in remaining time, target 8+

10/1

A – Squat clean – 1 rep every 30 sec x 3, rest 3 min x 3 sets

*build in loading from last week

215–225–225 – pull off the floor felt really heavy and slow and could tell if I was a little off on bar path it was extremely challenging. But, squat felt good, that I knew if I got under it I was going to be able to stand it up. So as “weak” as the pull felt the squat felt a lot better. 

B – Front squat cluster – 3.3.3, rest 20 sec bt 3’s, and 3 min bt sets x 3 sets

*build in loading from last week

195–205–215 – this felt way better today than it did last week. And in general it did feel heavy, but I did not feel weak with this weights here

+

EMOM x 30 (6x through)

1 – 13 cal ski

2 – 13 toes to bar

3 – 13 cal row

4 – 13 chest to bar

5 – 45 sec easy bike erg

Kind of fell apart here towards the end. I was a little sore from monday and I was trying to protect my shoulder, it’s not hurt, but external rotation felt really sensitive and uncomfortable. So after the 3rd time through I dropped the volume of gymnastics work to 9’s, 

+

C1 – 10 side 1-arm staggered stance/russian swings @ 24kg

C2 – 10/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets

Leg were really tired at this point today and I don’t think I ate enough breakfast so I just did 65 here

I think a very important note that I will pay attention to throughout the progressions is location. Where I did this and trained on today (and majority of Tuesday’s) is “home base” and I feel we maintanence and clean the machines more frequently. I also feel more comfortable and have favorite machines. The initial teset of row was done on a pm3, and today on a pm 5 and the chain feels much smoother. I don’t know how much this will taint the test, but as long as the progressions are consistent then that I’m sure will be the main factor to pay attention to in the progressions.

9/23 (Triangle W1)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 2 min x 4 intervals (2 each)

90 sec work window, 30 sec rest

Odd sets – # of row cal avg from initial test (16) + AMRAP echo cals in remaining time

Even sets – # of ski cal avg from initial test (16) + AMRAP echo cals in remaining time

*Rest 4 min x 3 sets (12 total intervals)

Set 1 -> 10-10-10-10   Set 2 -> 9-9-9-9. Set 3 -> 10-9-10-9

*Aim to echo above initial average pace!

*Example: If my initial test scores were – 15 cal echo + 15 cal row + 15 cal ski

Odd Sets – 15 Cal row + AMRAP Echo Cal in remaining time, target 8+

Even Sets – 15 Cal ski + AMRAP Echo Cal in remaining time, target 8+

9/24

A – Squat clean – 1 rep every 20 sec x 4, rest 2 min x 4 sets

185–195–205–215

B – Front squat cluster – 3.3.3, rest 20 sec bt 3’s, and 3 min bt sets x 3 sets

165–175–205 – a whole lot more challenging than i thought it was going to be after squat clean so went a little more conservative on the first set. 

+

4 sets for times

15 toes to bar

12 ski erg cals

9 strict HSPU (butt to wall, 30×10 tape)

3 rope climbs to 15ft

rest 3 min bt sets and keep quality/speed high

3:12 — 2:56 –  3:51 – 3:45 -> 3rd set ended up breaking on the hspu, and then slipping on rep 9, on the last set of hspu, I got 9 reps and made a quick decision to come off the wall so I didn’t hit failure. Broke the last round of TTB, in the 3rd round with TTB I was hanging on my my fingers to complete the 15. Rope Climbs felt great not having to do them in a while. Where I have to go to do the RCs, it is the absolute logistical set up for this combination. Ski’s are upstairs so after finishing TTB i have to run upstairs and then round to a ground level past my rope to do hspu and then back up a baby flight to do RC. 

+

C1 – 8 side 1-arm staggered stance/russian swings @ 24kg

C2 – 8/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets

Had to make these up later due to time and energy.

9/19

5 rounds @ steady effort

6-7 strict ring pullups

6-7 wall walks for consistent step cadence

14-16 feet elevated ring rows

16-18 Parallette pushups

I keep forgetting until the end of my wall walks that one big piece I keep missing is looking at the wall. I’m so focused on consistent step cadence that i end up looking at my hands the whole time, which I know is creating a small limitation and effecting my efficiency

+

EMOM x 28

1 – Echo bike cals

14–15–15–14–14–14–13

2 – Row cals

17–16–17–16–16–16–16

3 – Ski cals

17–17–16–16–16–16–16

4 – Rest

*triangle-ish setup, leave yourself runway as we continue to get that breathing back up, and knowing we’ll run a progression here. get me cals/machine/round.

Numbers were consistent, but it was about the 5th round that it felt like a bit more work and that runway was looking like i was about to run out of it, or at least it felt like it. Even though I was able to stay in the grind and remain consistent. 

9/20

A – Power clean x 1/Hang squat clean x 1 – new complex every 90 sec x 6 building sets, only last 2 tough

155-165-175-185-195-205-*did a bonus at 215 and just wanted to see how it felt

+

10 rounds for time (20 min cap)

3 power cleans @ 185lbs

15 WB’s

30 DU’s

17:59 – going into this, I was more worried about the load of the power clean and the volume there, so I wanted to strategize in order to make that less of a limitation, so I broke the wall balls up into 3 quick break sets from round 1, I kept a sub 90sec per round through 4 rounds and then I missed a DU. I missed a couple of sets of DU’s but never more than one per round. When I missed that one that threw me off my target. I was actually pretty happy with how i moved the barbell, it wasn’t bad, but what I wasn’t prepared for was my heart rate from the wall ball, and even though the set was low, I just wasn’t that comfortable with my heart rate that elevated and it did effect my confidence to attack the workout. Overall pleased since this is the first throwdown I have done coming back into the rhythm of training. 

+

B1 – Hamstring curls with feet on row seat x 6-8 tempo reps for control, rest 30 sec

B2 – Mini band psoas march x 16 alternating steps with control at top of each, rest 60 sec x 3-4 sets

done

9/21 – OFF

9/22

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 8 reps (no tempo), rest 1 min x 3 sets

(115-135lbs)

115-125-125 – was just hard to get warmed up today so I didn’t want to push the top end. 

B – Squat snatch – 5 smooth singles @ 135-155lbs, rest 2 min x 3 sets

135 – Smooth was a loose interpretation until the last set when I realized I wasn’t using my hip extension aggressive enough. So the first two sets weren’t where I would like them to be, but the last was what we would look for in the smooth singles. 

C1 – Straight leg seated db Z-press x 12 reps, rest 45 sec

Wasn’t ready to go to 35’s yet so stayed with 30’s

C2 – Wide grip strict pullups x 7 reps, rest 90 sec x 5 sets

done

D – Dbl DB bench press drop set

12 reps @ 65/hand

18 reps @ 50/hand

24 reps @ 35/hand

4:46 – I know this didn’t have a “for time” designation but I still timed it in case of needing some metrics for progressions. UB on 12 @ 65, 10/8 on 50’s, and 8/10/6 on 35’s

9/12

5 rounds @ steady effort 

5-6 strict ring pullups

5-6 wall walks for consistent step cadence

12-14 feet elevated ring rows

14-16 Parallette pushups

Got 4 rounds in – did the aerobic work first to make sure i got all of it in. 

+

EMOM x 6 alternating sets (3 each)

Odd – 40 sec echo @ 85-90% 12–12–13

Even – 40 cal row @ 85-90% 14–14–13

The rower i used was pm3 and it’s intervals do not track cals in the memory only pace so i used chatgpt to calculate numbers – and trying to remember echo numbers after the face

*rest 2 min*

EMOM x 6 alternating sets (3 each)

Odd – 40 sec ski @ 85-90% — 12–12–11

Even – 40 cal row @ 85-90% 14–14–15

*rest 2 min*

EMOM x 6 alternating sets (3 each)

Odd – 40 sec echo @ 85-90% 13–12–13

Even – 40 cal ski @ 85-90% —- 12–12–12

9/13 – OFF, tailgating shenanigans – done

9/14 – OFF

9/15

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization 

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 8 reps (no tempo), rest 1 min x 5 sets

(115-135

125

B1 – Straight leg seated db Z-press x 12 reps, rest 45 sec

30 – had 1 maybe 2 RIR

B2 – Wide grip strict pullups x 7 reps, rest 90 sec x 4 sets

this felt good and strong

+

2 sets for times

30 ring pushups

20 ring rows with feet elevated

20 ring pushups

15 ring rows with feet elevated

rest 3 min bt sets

5:54—5:16 – on the 2nd set, broke everything up in very small sets with short rest

+

C – Dbl DB cuban presses x 10, rest 1 min x 3 light sets

10’s

9/16

8-10 min light run

*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery

+

8-10 min light bike

*same as above, 15-20 sec ‘burst’ every 2 min

+

For time, working 1 min on and 30 sec off until work is completed

21-15-9-15-21 reps each of

Wallballs @ 20lbs to 10ft

Toes to bar

7:45 – only had passive goals with this today. Make sure you get both movements in each interval and I knew I would have to break TTB so make sure they were short breaks. TTB felt pretty good, until the back end of the 2nd 15. With that in mind I expected the last 21 to be a bit tougher but the longer break of the 21 wall balks and a rest made them feel better than expected. But I had already audibled to do smaller sets 

9/17

A1 – Strict HSPU x 10 reps, rest 1 min

(6/4)—(7/3)—(7/3)—(6/4)

A2 – Back squats x 10 reps, rest 1 min x 4 sets

*back squats around 115-135

135

B – Floating deadlifts – 5×5, rest 90 sec

*mod loading, maybe 175-195lbs, move well

185

C1 – 1-arm KB turkish situp x 5/arm

C2 – KB hip to halo x 5/direction (10 total)

C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 5 sets

This might be one of my favorite little accessory pieces but man it feels dense

D – Every 2 min x 4 sets

24 1-arm KB hang snatches @ 24kg

Recover felt so much better today, shoulders and hips got tired from the increased density but could definitely tell the progress from the last 2 weeks – but broke this up but the kb never hit the ground

9/9

8-10 min light run

*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery

did outside and burst outside was very relative as it was a slow drip warming up today

+

8-10 min light bike

*same as above, 15-20 sec ‘burst’ every 2 min

on C2 today

+

Every 1:30 x 4 sets

6 deadlifts @ 135lbs + 6 hang power cleans @ 135lbs + 6 bar facing burpees

:34 — :29 — :27 — :28 – i stepped up on my first set of burpee and after that I knew I was good to move faster. The barbell felt a little heavier than I would’ve like but it felt freaking awesome to have some intensity and push the comfort level

+ (rest as needed)

Every 1:30 x 4 sets

12 row cals + 36 DU’s

1:03–:54–:57–:58

9/10

A1 – Bench press – 6,4,4,2,2. rest 90-120 sec

170–185–185–210–210 – after the 1st set of 2 at 210, without a spot I thought man I’m not going to risk a jump when I had to grind out the lock out and then I smoked the last one

A2 – Paused front squats – 4,2,2,1,1. rest 90-120 sec. 2 sec pause at depth each rep.

*goal will be to build for each set, for each movement

235–240–240–250–260–275(x) – 265 – I really wanted 275 and probably got a little greedy, but I didn’t’ have the fight to stand it up, my hips shot up too fast out of the hole and couldn’t keep my elbows up. But I did not want to end here on a miss so I went to 265 and wished I had gone for 270

B – B-stance BB hip thrusts x 7/side x 5 sets, rest 1 min bt sides

*keep these moderately loaded so you can get good isolation on the loaded side

115

C1 – 1-arm KB turkish situp x 5/arm

C2 – KB hip to halo x 5/direction (10 total)

C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 5 sets

done

D – Every 2 min x 5 sets

20 1-arm KB hang snatches @ 24kg

This felt better aerobically compared to last week but it got a little squirrelly as I feel I was getting a little tired. Wished I had taken in some carbs at some point mid session

Oh yeah, and I’m out Saturday…..a little tailgate time in Tennessee for the Tennessee Georgia football game. but Friday is good to go.

9/6

EMOM x 8 alternating sets (4 each)

Odd – 30 sec echo @ 85-90% 9–10–9–10

Even – 30 cal row @ 85-90% 10–10–10–10

*rest 2 min*

EMOM x 8 alternating sets (4 each)

Odd – 30 sec ski @ 85-90% 9–9–9–9

Even – 30 cal row @ 85-90% 9–9–10-10

*rest 2 min*

EMOM x 8 alternating sets (4 each)

Odd – 30 sec echo @ 85-90% 10–9–10–11

Even – 30 cal ski @ 85-90% 9–9–9–9

+

Easy 2k continuous jog

completed on assault fitness runner

9/7 – OFF

9/8

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 5 reps (no tempo), rest 1 min x 6 sets

(same load across, take from floor and move smoothly

On paper I really wanted 155 and after warming up I knew that was too aggressive. So I went for it at 145 and during the 3rd set I didn’t feel smooth. Shoulder stability felt decent but keg drive is where I felt I lost my smoothness. So I dropped so 130 and started back from set 1 there. 

B1 – Seated DB elevator press x 10 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

Starter at 30 but dropped to 25, not sure if it was just some major shoulder fatigue or just personal fatigue or a combo from having to hit the gym a little later than normal. 

B2 – False grip elevator pullups x 5 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 5 set

I was not able to get chest to ring on rep 5, so I had to fight and grind and kil a little just to get close. 

+

2 sets for times

25 ring pushups

15 ring rows with feet elevated

15 ring pushups

10 ring rows with feet elevated

rest 2 min bt sets

3:30 — 3:46 – broke up the 2nd set a lot to try and keep the chance of hitting  failure low. 

+

C – Dbl DB cuban presses x 8, rest 1 min x 3 light sets

10

9/5

A1 – Snatch grip BTN push jerks x 3 reps, rest 30 sec

A2 – High hang squat snatch single, rest 2 min x 6 sets

125–135–145–155–160–155

B – Strict HSPU – 2 max effort sets, rest 3 min bt

9–7 lost my midline on the last set and feet came off the wall but might or might not have been able to press out rep #8

C – Strict pullups – 2 max effort sets, rest 3 min bt

14–11 was really hoping to be much closer to 20 on the first set 

+

4 rounds @ steady effort 

5-6 strict ring pullups

5-6 wall walks for consistent step cadence

12-14 feet elevated ring rows

14-16 Parallette pushups

Done – really tried to slow down my wall walks today, I was really trying to get consistently 4 steps, but if I overreach I feel i am limited by my thoracic mobility and I struggle with over extension in my back

8/30

Travel day today so no gym today. 

8-10 min light run

*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery

+

8-10 min light bike

*same as above, 15-20 sec ‘burst’ every 2 min

+

Every 1:30 x 4 sets

6 deadlifts @ 135lbs + 6 hang power cleans @ 135lbs + 6 bar facing burpees

+ (rest as needed)

Every 1:30 x 4 sets

12 row cals + 36 DU’s

8/31 – OFF

9/1

Travel day back home so fo used more on quality rather than really pushing the progressions on A and kept consistent with B-D

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization 

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS @ 21X1 tempo x 5 reps, rest 2:30 min x 5 sets (build again)

125

B1 – Seated DB elevator press x 10 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30

B2 – False grip elevator pullups x 5 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets

5 was a fight but good 

C1 – Bottom of ring dip support hold 18-21 sec, rest 30 sec

18 definitely a fight today 

C2 – DB arc rows x 10/side, rest 90 sec x 5 set

Dropped back to 15

D1 – Single leg standing side to side KB pass x 5/direction

D2 – Banded frog pumps x 12

D3 – Banded hip thrusts x 12, rest as needed x 4 sets

Done 

9/2

Hip/knee prep (2x through if you have time) 

Banded TKE x 30/side 

Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44

30 sec/side half kneeling diagonal stretch 

Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share ) 

90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4 

Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok ) 

Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )

+

5 min echo bike, nasal breathing only

+

Every 5 min x 8

Sets 1-2: Bike erg 1.25k @ 84%

1:51.4—1:49.9

Sets 3-4: Ski 600m @ 84%

1:59.5—2:01.3

Sets 5-6: Bike erg 1.25k @ 88%

1:47.6—1:48.8

Sets 7-8: Ski 600m @ 88%

1:57.5—1:57.0

+

5 min down regulation breathing (feet elevated, head supported)

9/3

A1 – Bench press – 6,6,4,2,2. rest 90-120 sec

160–175–190–205–210

A2 – Paused front squats – 4,4,2,2,1. rest 90-120 sec. 2 sec pause at depth each rep.

*goal will be to build for each set, for each movement

185–215–235–245–260 – overall weights didn’t feel too bad today what felt tough is the rack position on the “heavier” loads

B – B-stance BB hip thrusts x 10/side x 4 sets, rest 1 min bt sides

*keep these moderately loaded so you can get good isolation on the loaded side

95 – pulled back a little bit as I felt I was forcing the issue a little bit last week. 

C1 – 1-arm KB turkish situp x 5/arm

44

C2 – KB hip to halo x 5/direction (10 total)

35

C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 4 sets

60

D – Every 2 min x 4 sets

20 1-arm KB hang snatches @ 24kg

Done – it felt so good to get my heart rate up, but this was also the perfect challenge as I knew I would have no problem, with the rep range and weight but the little over 1 min rest was needed. I do feel currently a big thing missing is the level of rec educational bt intervals  my heart rate stayed elevated a little longer than im used to.

8/22

A1 – Snatch grip BTN push jerks x 3 reps, rest 30 sec

A2 – High hang squat snatch triples x 3, rest 2:30 x 5 sets

*work light, 85-95lbs. tech focus

95 across – snatch felt smooth and crisp

B1 – DBl DB OH carry x 50ft @ 50lbs/hand, rest 20 sec

B2 – Butt to wall strict HSPU x AMRAP (-2) reps, rest 3 min x 4 sets

6–4–4–4 being inverted right now makes me really dizzy 

+

4 rounds @ steady effort 

3-4 strict ring pullups

3-4 wall walks for consistent step cadence

8-10 feet elevated ring rows

10-12 Parallette pushups

done

8/23

6-8 min light run

*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery

8 minutes, 3 bursts – on assault fitness runner, 20sec between 1100-1200 watts

+

6-8 min light bike

*same as above, 15-20 sec ‘burst’ every 2 min

8 minutes 3 bursts, was hard for me to tap into power here for 15 seconds, but got around 600

+

Every 2 min x 8-10 sets

3 power cleans @ 135-155

6 toes to bar

18 DU’s

*hopefully some controlled breathing/intensity here. *can decrease density/volume as you see fit based off of how you’re feeling

10 sets, and first half I had a few misses on Dubz, but kept everything under 37 seconds – also stayed at 135, warming up 155 did not feel fast and snappy

8/24 – OFF

8/25

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS @ 3111 tempo x 3 reps, rest 2 min x 6 sets (build from last week)

95–115–125×3–135

B1 – Seated DB elevator press x 8 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30

B2 – False grip elevator pullups x 4 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets

the 4 reps was much togher this week and had to baby kip on 4 on the 4th set to get chest to rings

C1 – Bottom of ring dip support hold 15-18 sec, rest 30 sec

tried to go at least 16 sec on all so I could for sure do more than last week, had one 18, a couple of 17’s and 16’s

C2 – DB arc rows x 8/side, rest 90 sec x 5 sets

D1 – Single leg standing side to side KB pass x 5/direction

D2 – Banded frog pumps x 12

D3 – Banded hip thrusts x 12, rest as needed x 3 sets

done

8/26

Hip/knee prep (2x through if you have time)

Banded TKE x 30/side

Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44

30 sec/side half kneeling diagonal stretch

Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )

90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4

Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )

Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )

+

5 min echo bike, nasal breathing only

+

Every 4 min x 12

Sets 1-3: Bike erg 1k @ 80%

Sets 4-6: Ski 500m @ 80%

Sets 7-9: Bike erg 1k @ 85%

1:49.5—1:49—1:49.8

Sets 10-12: Ski 500m @ 85%

1:59.4—-1:59—1:59.4

i’m not even going to say that I’m close to being back because I do still feel some limitations but the difference from last week to today is night and day.

+

5 min down regulation breathing (feet elevated, head supported)

8/27

A1 – Bench press – 8,6,6,4,2. rest 90-120 sec

150–160–170–185–200

A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec pause at depth each rep.

*goal will be to build for each set, for each movement

170–190–210–230–240

B – B-stance BB hip thrusts x 8/side x 4 sets, rest 1 min bt sides

*keep these moderately loaded so you can get good isolation on the loaded side

125

C – Sandbag on shoulder carry x 60ft into sandbag bear hug carry x 60ft, rest 2 min x 4 sets

So much easier than last week

D – Dbl DB walking lunge @ 35lbs/hand – 50ft every 60 sec x 6

Last week I was not able to step through on every single step, and even started having to step together more frequently, but today, the lighter weight felt closer to the way it should and was able to step through on every single lunge step