Ben Plotnicki

2/4

tttTD

20min AMRAP: 

8 TTB 

10 Hang Clean and Jerk @ 50lbs (5/arm) 

14 Cal Row 

8 CTB 

10 Hang Snatch @ 50lbs (5/arm) 

14 Cal Row 

5 + 52 – some positives and negatives. Negatives, i couldn’t keep the pace on the rower that I really needed to maintain. I was in the 1100’s for the majority of the workout and i feel i need to spend more time in the 1200s. Transitions were ok, there is a couple of rounds that i transitioned to the db quickly but i didn’t pick it up and get the first rep as fast as needed. The other big negative was in one round after coming off the row i did 5 reps on one side with the db instead of going to the ctb….so that cost a lot of time and mental effort, but i did quickly forget about it. The pros – never once did i get chalk, or even think about using the chalk bucket as the old rest bucket. I think my transitions to the gymnastics were really good, much better than all the db transitions. 

+

Back squats – 5 sets of 8 @ 155-165lbs, rest 90 sec

165 – felt really good, smooth and fast 

+

TNG deadlifts – 5 sets of 8 @ 255-275lbs, rest 90 sec

255 – the main reason I didn’t push heavier was my hands were a little sensitive coming off the throwdown

2/1/2023

Split jerk – 1 rep every 45 sec x 12 (65-70%)

185

+

4 sets, on a 4 min clock

1k bike erg

25 wallballs (30lbs to 10ft)

AMRAP bar/Ring MU in remaining time (alternate between bar and ring each set)

rest 2 min bt sets

BMU – 10-7 ——— RMU – 8-5 – also no bike erg at this location so did Echo and 1200m

+

4 sets, on a 4 min clock

500m row

16 bar facing burpees

AMRAP thrusters/PCJ @ 115lbs in remaining time (alternate between thrusters and PC/J each set)

rest 2 min bt sets

Thruster – 12 & 10 PC/J – 8-7 – I made a choice here and I sacrificed overall reps on the barbell work but my challenge to myself was never be more than 40 seconds on the burpee – and I was never close. I know this pace was a bit high if I needed to get more reps, the bb was just survival and Wilkes myself to do work on the last 20-30 seconds. I’m sure this is not what you wanted but I wanted to say screw you burpee I will not slow down. I still wasn’t completely recovered from the first piece but I’m very happy with the burpee speed. I did get my first reps on the barbell in quickly but definitely a struggle in between that. 

+

Easy 2k ski cooldown

Took too long getting ready so did 1K

2/2 – OFF

2/3/2023

Every 90 sec x 6 alternating sets (3 each)

Odd sets – 5 rope climbs

Even sets – 75ft HSW

Hs walk got a little shaky in the 3rd set – in the 3rdd set on the first 25ft my hand caught a cone and rolled my finger under, didn’t feel great but this is where i was starting to get a little shaky. Rope climbs were ok, but it’s always hard to tell when i can only climb to 13ish feet. 

+

Chipper (compete overlap)

For Time:

80 Wall Balls

60 GHDSU

40 Pistols

20 DB Box Step Over @ 50lbs/hand

10:44 – i’m a little bummed at this time, first off i paced the wall ball way too much, i wouldn’t have done much bigger sets than i did (8’s with a drop and catch for 4 sets, little longer break – but when i saw where the time was at 32 i didn’t like what i saw and got a bit more aggressive but not much). GHDSU actually went ok, i did 20, rest 10 rest, 10 rest, 5-5-10 – the last 20 i stayed in the machine for my rest. But the other thing that really bummed me out was the pistols, normally i can hit the pistols pretty good. Side note, i have had this little funky irritation in my quad, it’s either in my intermedius or rectus femoris and it’s more distal, closer to the knee, and it just feels like a huge knot, or the quad isn’t firing completely. It usually goes away after a good warm up but today it didn’t) so when i got to the pistols i was hoping to make up some time for what i lost on wall ball and ghdsu, but i just couldn’t get in a groove. The step overs i did 12/8 – i wanted to push for UB but that quad was in my mind. I guess overall not bad but i know i could’ve been better with a few execution changes here and there.

1/27

BB push press – 4 sets of 5 TNG reps, rest 2 min

195 – really wanted 205 but after warming up, i had a huge knot in my back that just wasn’t loosening up

+

Strict wtd pullup – 4 sets of heavy 3, rest 3 min

70 – wanted 90 but that knot and a little forearm irritation

+

EMOM x 24

Min 1: 30 Sec ski cals 9-10-9-9

Min 2: 30 Sec power cleans @ 155lbs 8-8-8-8

Min 3: REST

Min 4: 30 Sec burpees to touch pullup bar 11-11-11-11

Min 5: 30 Sec Bar Muscle Ups 8-8-10*-10 —–*10the rep might have been as time expired – also got a little more fatigue in pressing as that turnover felt more demanding from the 2 extra rep accumulation taht round

Min 6: REST

BMU numbers went up because i found a rhythm in my kip that allowed me to have a faster turnover and transition to the next rep much quicker, made it much higher output but it also was exciting for the discovery and continuing to figure out new things

+

Bike erg 10 min @ damper 0, RPM > 0

Outdoor walk instead – unplugged mostly because no bike erg at that location

1/28

Did not sleep well at all, rash woke me up and tooth flared up and was in knoxville so was not in my regular bed, was not the ideal situation for training. Got the first 2 pieces in and as soon as i got inverted warming up for the throwdown called it for intensity. So i decided to do the lunges, and do speed step, singles and crossover work. Also did some light z-press for range of motion work

A. Bench Press: Build to 90%; then do 5 reps x 4-5 sets @ 77-83% 1RM; rest as needed

235 – even not feeling great, had i had a spot i might have tried a bit more

+

EMOM x 6:

Min 1: 4-6 Hang Power Snatch

Min 2: 9 DL + 6 Hang Power Clean + 3 S2O

*Start light, increase load each set

155 was top end, would’ve felt more comfortable on the DT-ish complex but the hang snatch was working me

+

tttTD

21-15-9-6-3:

DBL DB OHWL Steps @ 50lbs

Strict HSPUs

100-80-60-40-20:

Double Unders

20min Time Cap

Notes above

1/29 – OFF

1/30

Hang squat snatch – 1 rep every 20 sec @ 135-155lbs x 20

155 and this felt more like conditioning than anything. Barbell felt good, only had to step forward on one so technique felt dialed in. first half went below the knee but went above the knee on back half and that felt like it saved me more than the .5sec that it actually saved

+

1-arm DB tempo OHS x 4/side, tempo = 32X1, rest 30 sec bt arms x 4 sets/side (adjust loading to challenge tempo/positions)

50-55-60-65 – the set at 60 felt the best, positions, tempo, load

+

Sumo deadlifts @ 31X1 tempo x 4, rest 2 min x 6

255 – something felt a little off, not sure if it is not having done a sumo dead in a while, nothing that i’m worried about structrally so didn’t push the loading boundries here.

+

Banded hip thrusts x 20 + 20 sec iso hold at top of last rep, rest 2 min x 4

done

1/31

Bike 12 min warmup, 1 min nasal 2 min regular breathing x 4

+

Every 2 min x 10

20 echo bike cals

(do this in a waveload format, getting progressively faster for first 5 sets to have the 5th set be about 90-92% effort, then back off for 6th set and do another progressive wave for 6-10, trying to have corresponding sets be a little faster than the first 5)

1:16-1:09-1:04-:55-:43-1:12-1:03-:51-:45-:38 – i did not reset the monitor which i know would’ve been somewhat of a game changer but ramping effort was good. Didn’t know what to expect in the first half and in the 2nd half i wanted to get a bit more uncomfortable. Also i tried to nose breath throughout 90% of this

+

2 sets

Banded ankle dorsiflexion x 10/side – https://www.youtube.com/watch?v=SBrHvR0BomM

Banded ankle plantarflexion x 10/side – https://www.youtube.com/watch?v=ak-LQboTk24

Done

+

Lower body flow – 2x through (should take about 5 min) – https://www.youtube.com/watch?v=FnwcRk7xTLY&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=10 

about to do right now

1/20/2023

2-3 sets at conversational effort

3 min bike

2 min row

1 min reverse sled drag, full extension through each step

+

8-10 continuous sets

30 sec bike @ 75%

30 sec bike @ 80%

30 sec bike @ 85%

30 sec recovery, stay in seat and just spin slowly

**percentages here will be effort based, not speed based. try to find a different gear for each step as you go, but if they happen to change over time thats fine

This was exactly what i needed today dealing with all of the pain of my fungal infection

+

3 sets, not for time

Banded high to low wood chops x 10/side

Banded pallof presses from horse stance x 10/side

Banded anti-extension overhead press from tall kneeling x 10 tempo reps

Banded straight arm lat pulldowns x 15-20 (heavier band if needed)

Good 

1/21

20.1 Reboot (15 min cap)

5 Rounds for Time:

8 Ground to Overhead

10 BFB

directly into:

5 Rounds for Time:

8 Thrusters

10 BFB

14:48 – the ground to overhead portion was completed in 6:20-ish – felt i had a good smooth pace and kept my burpee pace where it needed to be but the thrusters sucked the life out of me. On round 7-8 was just seeing stars, but i will say after finishing round 8 I really didn’t want to finish but i made a decision that i was going to dig deep enough to finish, it was a good moral victory to grind to finish the workout when my effort was deteriorating fast and just made up my mind that i still could do it.

+ (rest as needed)

EMOM x 10

Odd sets – 15 GHD situps

Even sets – 5 RMU

Went every 90sec here instead of EMOM, was very tired after the wod but still had enough to complete this work with higher quality

1/22 – OFF

1/23/2023

A – Clean complex – 2 power cleans/2 hang power cleans/2 squat cleans/2 hang squat cleans. bar never rests on floor, or excessively at hip. new complex every 3 min x 5

155-165-175-180-185 – didn’t think i would be able to get 185 but was super stoked the hardest part was the hang squat clean, everything outside of that felt smooth and strong.

+

Every 2 min x 5

10 BB ground to overhead @ 95lbs + 15 wallballs

(rest as needed)

1:01-1:02-1:03-1:06-1:14

Every 2 min x 5

6 dbl DB devil press @ 50/hand + 15 chest to bar pullups

Right around 58 seconds per round , but skipped the 4th minute and started set 5 and on rep 4 of the devils press my adductor felt a little funky, no injury just a slight elevation in pain

+

Front rack loaded wall sit 60 sec on, 3 min off x 3 (parallel, feet narrow and toes forward)

Did unloaded as i felt after the issue from the DP/C2B interval would be good isometric work then did i 26lb kb in goblet on set 2 and 2 18 kb’s in front rack on set 3

1/24

Single leg banded hip series

10/side single leg hip abduction/extension (drive hard into ground at top and squeeze butt)

10/side single leg RDL to hip extension (pull ‘back’ on ground and squeeze hammy/butt at top)

10/side single leg knee extension with dynamic eccentric (use the band resistance to force a strong deceleration after the extension)

Done w/some singler under work

+

*if weather allows, lets hit this with running this week

3 sets

Run 1000m

Row 1k

Run 500m

rest 8-10 min bt sets, keep them consistent

11:06-10:47-10:47 – had a little side stitch in the first set and think I could’ve been closer to the 10:47 range if I wasn’t dealing with that annoyance that round.

+

10 min easy bike @ cooldown effort

done

1/25

Snatch – 10 reps for PERFECTION, rest 45 sec bt lifts

*goal is to pick a load that you can make each rep as awesome as possible. if filming, each rep should look like each other as much as possible. no steps, no instability in catch.

So —– for some reason i had in my head to do 15 reps instead of 10 smh…..I did 14 perfect reps and 1 i had to step for – 175 – could’ve possibly done 180 for 10, my gauge was also nothing that i would need a belt for as that belt would press into my rash

+

Bonus camp workout

AMRAP 10 min

Wallballs

*EMOM starting at 0 – 3 shuttle runs

rest from 10-12, then

AMRAP 3 min

Row calories

*2 scores. # wallballs and # row cals

**target for ben – keep shuttle run cadence as high as you can, and keep wallball number confidently conservative. i tested this and did 15 WB/round, which gave me about 10 sec to rest before starting each run, if you can keep the shuttles around 21 sec/3 reps. expect legs to get HEAVY, but try to keep turnover.

15-16-16-16——–12-14-15-18 —- row cals – 61 (i think, will have to double check numbers on rower next time i am at that rower. – the round of 11 wall ball, an individual who had zero gym awareness started walking into my running lane, this was the only round that was over 21 seconds, round 7-8-9 flirted with 21 seconds but never over. After the first round i did 15 because that was your mark but then i realized i could do 1 more 🙂 until that infamous round and the next round was trying to play catch up

+

GHD hip extensions x 10 reps with 2 sec pause at parallel at top of each rep, rest 2 min x 4 sets

done

1/17

Single leg banded hip series

10/side single leg hip abduction/extension (drive hard into ground at top and squeeze butt)

10/side single leg RDL to hip extension (pull ‘back’ on ground and squeeze hammy/butt at top)

10/side single leg knee extension with dynamic eccentric (use the band resistance to force a strong deceleration after the extension)

done

+

3 sets

Run 1000m

Row 1k

Run 500m

rest 8-10 min bt sets, keep them consistent

+

10 min easy bike @ cooldown effort

It was raining and cold and i’m a baby so adjusted and did 

3 sets

Bike erg 2K

Row 1K

Echo bike 35 cals

10:06 – 10:04 – 9:54* (not sustainable)

1/18

(potential camp workout for our season prep camp, if you can, get me some good notes on this one in terms of (rep schemes, limiters, potential time cap, any adjustments that you see as being valuable, scaling options, etc)

For time

3 rounds

20 1-arm alternating DB hang snatches @ 50

5 Walk walks

30 unbroken Single unders

into

3 rounds

20 alternating DB box step ups (24in, 50)

5 Walk walk

30 unbroken double unders

15:59 – i’ll talk about the notes for myself first – first triplet i was done at around 6:29 – super super stoked about this, goal was to do 5 “tng” wall walks and keep those around 40sec – not sure the exact time it took but my goal of going fast and trusting the training we’ve been doing was achieved. The main rest times of transitions were starting the single unders. I’ve been practicing crossovers with a slightly heavier rope and was afraid how light my speed rope felt, good lesson learned. The second tripleet wasn’t as good but still was decent. The step ups were slow and knew they would be but this was a place that there was no right way to hold the bell. I felt the shoulder fatigue just holding in the different positions so i broke the step ups in round 2 and thats where i lost my time round 3 just powered through and dealt with it. On wall walks on round 1 and 2 I wanted transitions back to the wall as quick as I could so did 3 fast, rest 2 – i probably rested too much during the break. Was intimidated by the “unbroken” of dubz so i rested longer than i should have. I think the dubz here is different than the singles, more often that not with singles you might make it to 26, 27 or 28 and miss i don’t feel that is as common place with dubz for many of us, with that being said, i rested to long before starting because i was afraid to miss. I felt my oblique in the lowering of the wall walk but i found out that if i took an extra hand step i couldn’t feel it, so instead of coming down in 3 which really exposed the stress coming down in 4 was pain free.

I don’t think there would be much difference if the double unders were set @ 60. I knew speed of step ups would be a limiter for me but didn’t think that would effect my shoulder fatigue as much as it did. 20 reps on db movements i think were perfect, still low enough to be fast but high enough for the mid level athletes to have to think about speed of rep or pacing. 30 total wall walks i feel is a good number, for me a few months back that total volume might have really slowed me down, but i only felt speed of rep slow down around the 23 rep mark so i like the volume of wall walks there. Someone yelling at me to go quicker into the rope (plus i also had a 12ft walk to the rope to get to a rubber jumping surface) i could be close to 15 – not sure what you perceive a time domain for this should be but finishing the first part in just over 6 minutes and i’m sure many can keep a similar pace on the 2nd part if they can move quickly through the step ups.

+

A – Bench press 5 sets of 6 reps @ 175lbs, rest as little as needed to stay unbroken

felt really good – didn’t check the time or watch the clock for rest

B – Front squat 5 sets of 5 reps @ 225lbs, rest as little as needed to stay unbroken

This was a grind, i started resting closer to 2+ minutes as i was pretty smoked at this point.

+

4 sets of 90 sec bear hug sandbag hold

rest as needed bt sets

Bypassed today as i was spent and was not wanting to push the oblique as i felt it in the lowering of the wall walk.

1/16/2023

Power clean/push jerk – 3 singles @ 215-225lbs, rest 2 min x 4 sets

225 – forest set was a little shaky, but that was due to some technical flaws. Tried to take about 6 seconds between reps and was pretty good but if position was slightly off with that short of a break would either have a bad leg drive in jerk or not able to go tng at shoulder. Last 2 sets was very happy with

+

(potential camp workout for our season prep camp, if you can, get me some good notes on this one in terms of (rep schemes, limiters, potential time cap, any adjustments that you see as being valuable, scaling options, etc)

For time

35 toes to bar

20 bar facing burpees

25 chest to bar

20 bar facing burpees

15 power cleans (135lbs)

20 bar facing burpees

8:10 – for me, i decided the workout doesn’t really start until the chest to bar position of the workout, break up the TTB, did 15-8-7-5 – was a little slower on breaks than i wanted but that was ok, as burpee were smooth, not fast but slightly under 1 minute for pace, (MAJOR FOOT NOTE FOR ME – i had a good plan for the c2b and was excited to be aggressive, but then I’m still pretty sore from the ghd on saturday and the TTB was just enough to feel a little bit of carryover into first set of burpee but on the first set of c2b my abs were not happy —-  didn’t feel anything in warm up but then at speed i was like oh shit) quick transition from burpee to c2b – did 5 to start just to make sure i got going from the transition but wasn’t feeling great, then did 7-7-6 – breaks were longer than i wanted but was still pretty disciplined here. 2nd set of burpee was a bit slower for sure but tried to keep it stedy and keep moving. For PC did 5 quick singles, rest, and repeated that and then sprinted burpee.

As far as notes for a workout, in a camp setting this could be a fun workout, all rep ranges are low enough to keep turnover high, but still have to pace a little bit, and i could see this encouraging a bit of a race. Going into it I was thinking what is the burpee speed that still is pretty fast but won’t effect me to lose time on the other movements. For myself i wish I could’ve been a little bit fresher to push the pace on the c2b, an 8 minute time cap would be really aggressive, I think had my abs not been so sore I could’ve gotten sub 8, but for camp maybe a 8 or 9 min cap. Could possibly push the reps a bit higher on the c2b, i think it’s a good number of burpee overall for a 5-9 minute time domain workout……i like the 35 TTB to start, could pretty easily go 30 c2b if you wanted a little more volume, but keeping the synchronicity of the number scheme would have to go 25 power clean and that might slow it down a bit. I knew at 15 i could do big sets of fast singles but you put that number at 20 could do the same but at 25 would slow that down a lot of myself. For scaling on the spectrum of caliber of athlete 10-12 (or maybe 15) burpee to keep burpee speed higher, i would think for that end of the spectrum going 20 TTB -> 16 pull up -> 12 power clean —- those are my initial thoughts of scaling and trying to keep times/effort/stimulus similar. 

My personal limiter was how bad my abs/trunk flexion was effected after the first set of TTB, towards the back half of the first 20 burpee i could feel them but the first 5 on c2b made me take a longer break then i ever would take, I wanted about a 5 second break but i would say at that point it turned to probably 12-15. As for my limiter, what that tells me is at least enough trunk flexion volume that I am unaffected by movements that need a strong hollow contraction.

1/9

Power snatch x 3 TNG reps, new set every 2 min x 3 (160-165lbs)

165

+

Power clean/push jerk x 3 TNG reps, new set every 2 min x 3 (200-205lbs)

205 felt a little sloppy here, but was trying to rush it a bit too much and wasn’t receive as high as i needed to in my rack to have the best leg drive overhead

+

3 rounds for time

3 ring MU

5 hang squat cleans @ 175lbs

7 BBJO @ 24in

rest 5 min x 3 full sets

4:55 – 5:13 – 5:22 – i completely underestimated the potency of the barbell. I did the 1st set unbroken and it slowed down my burpee and just had a hard time recovering in round 1…..so never did another UB set – so my strategies around the barbell after that were try and do a quick set, and rest as little as possible which i wasn’t always successful with. The big win here, was making myself get on the rings with a quick transition, i think i got chalk twice before but trusted my technique and would remind myself in the transition it’s only 3 and you definitely have 3 in you. One i wasn’t fast on burpee i just made sure i had good footwork to keep them going smoothly and really found a groove of getting my chest to the ground first after the footwork emphasis

1/10

Single leg banded hip series

8/side single leg hip abduction/extension (drive hard into ground at top and squeeze butt)

8/side single leg RDL to hip extension (pull ‘back’ on ground and squeeze hammy/butt at top)

8/side single leg knee extension with dynamic eccentric (use the band resistance to force a strong deceleration after the extension)

done

+

3 sets

Run 800m

Row 1k

Run 400m

rest 6-8 min bt sets, keep them consistent

10:05 – 9:46 – 10:03 – didn’t get a good enough warm up for the first one, pushed a little harder on the row in the 2nd set – and tried to just glide and be smooth on the 800m run in the 3rd and that row was a little more grindy and didn’t want to fight it

+

10 min easy bike @ cooldown effort

1/11

A – Bench press 5 sets of 6 reps @ 165lbs, rest as little as needed to stay unbroken

Didn’t keep track of times but felt pretty good

B – Front squat 5 sets of 5 reps @ 215lbs, rest as little as needed to stay unbroken

Was tempted to bump up to 225 but i’m glad i didn’t, felt stronger as i went

+

25ft Dbl DB OH carry @ 50lbs/hand

50ft HSW

25ft Dbl DB OH carry @ 50lbs/hand

50ft HSW

rest 4-5 min x 3 sets

2:02 – 2:22 – 2:02 – on the last one i tried a bit better pacing throughout, it was the last 25ft that was the hardest on set 1 and 2, had good transitions throughout set 1 and 2 and i felt like it effected me a little mentally on the last 25ft. So on the last set i decided i was going to stay a bit more relaxed throughout and stay smooth and crisp and feel it set me up to finish a tad bit better. 

+

Sandbag bear hug hold @ 150lbs – accumulate 6 min in as few sets as possible

*completely upright and vertical, knees locked out.

6 sets of 1 min – obviously easier mentally than last week, was still a grind but i could tolerate it a bit more today. 

1/12 – OFF

1/13

I have what i believe is a minor oblique strain. Single arm work stressed it a bit more than double arm work in the overhead position. I could feel it some times in the double kb snatch. But for the most part, I don’t feel it in normal CrossFit movements. It work me up and kept me up the past 2 nights, as sleeping on my side gets uncomfortable and i have never been able to sleep on my back. But normal daily movements are no problem, i almost have to search for it or definitely in rotational movements. Not sure if it was from the double db overhead on wednesday or the stubbornness to make sure to get a solid minute of sandbag holds but it wasn’t a problem throughout the day only noticed it at night as I laid down to rest. 

EMOM x 16

Min 1 – 35 sec single unders

Min 2 – 6 1-arm kb hang snatches + 6 1-arm KB thrusters @ 24kg (right arm)

Min 3 – 35 sec speed steps

Min 4 – 6 1-arm kb hang snatches + 6 1-arm KB thrusters @ 24kg (left arm)

Left arm for thrusters is harder to maintain a good rack when loaded with a single bell. 

+

EMOM x 12

Min 1 – 8 dbl KB hang snatches

Min 2 – 8 dbl KB thrusters

Min 3 – 45 sec active recovery bike

Dbl kb snatch pulled a bit on oblique but i found some good rhyhtm and tried to get a better hip hinge and that helped.

+

Split this up in 2 sessions – as i changed locations for the ski and row but before i started the ski and row i did about 30-40 minutes of crossover single work and slowly building in some consistency so excited to have taken the time to work on and start gaining that skill

E2MOM x 10 alternating sets (5 each) @ sustainable efforts

Odd sets – 20 cal ski

Even sets – 25 cal row

Ski was consistently around 1:03 and row was around 1:09

1/6

Squat snatch – 10 reps for quality @ 165lbs, rest as needed

Like butter

+

EMOM x 16

Min 1 – 30 sec single unders

Min 2 – 5 1-arm kb hang snatches + 5 1-arm KB thrusters @ 24kg (right arm)

Min 3 – 30 sec speed steps

Min 4 – 5 1-arm kb hang snatches + 5 1-arm KB thrusters @ 24kg (left arm)

Left arm just doesn’t feel strong on thruster but feels ok on snatch, feels good on right. Jump rope work here was good, used my RPM scout rope and it works perfect for these. 

+

EMOM x 16

Min 1 – 30 sec alternating crossover singles

Min 2 – 8 dbl KB hang squat cleans @ 24kg/hand

Min 3 – 30 sec crossover double unders

Min 4 – 8 dbl KB shoulder to overhead @ 24kg/hand

Not as well for anything crossover – will have to practice more in warm up…..was worried after the struggle on the left side in the first emom but shoulder to overhead felt strong, hang squat cleans were a bitch with the bells i was using, felt like i had to have a much wider stance that didn’t feel great on my knees, nothing bad, just didn’t like the torque in that wider position

+

E2MOM x 8 alternating sets (4 each) @ sustainable efforts

Odd sets – 20 cal ski

Even sets – 25 cal row

I am feeling so much more confident on the ski than ever, was holding in the 1200-1300 range and it felt like it was sustainable – finishing all sets sub 60sec – row didn’t feel as great as ski, felt a bit more like work than the ski did, finished row’s around 1:02-1:04

1/7

Open 22.1 Reboot:

7min AMRAP:

3 Wall Walks

6 DBL DB Power Snatch

12 Box Jump Overs @ 24in

4+7 – the goal all day was to keep wall walks under 24 seconds. Without watching a video I’m pretty sure I kept this pace, however there were a few rounds I was slower to the wall to start but when I look back at most wall walk workouts I would e rested when I wanted to king before I needed to and today I never rested during the wall walk when I wanted to and I never needed to during the walk walks. The snatch got a little labored toward the end but was also quick to start the box jump especially when I knew I was slowing down with the snatch. 

1min reset

7min AMRAP:

3 Wall Walks

6 DBL DB Power Clean

12 Box Jump Overs @ 24in

4+5 – my box jumps really slowed down here big time and was the main reason I wasn’t able to grind out more. Stayed consistent on the WW as the same in the first 7 minutes. Overall an ok day, happy with my wall walk effort, box jump is a little mental and did get to be a laboring physical effort in the latter rounds, but need to have a little more tenacity with the db movements.

12/31 

TTTThrowdown

3+10 – snatch didn’t go great, was the biggest weakness, bike was ok, get sea legs under me and then pushed the middle. The box jump, well the box jump. My goal was to not let both the box jump and the snatch beat me, and the box beat me. Felt like i was at a pace that was sustainable and just a bit uncomfortable and then on rep 19 in round 1, i fell/tripped on the box, and it is a pretty good gashes in 4 different places, no stitches needed though but was a little gun shy after that point, until the first 7 or 8 box jumps in the next round when I stopped thinking about it and my leg kind of went numb of the pain and then from there picked back up on the box jump pace but only got slightly better on the last round of my snatch that I knew time was ticking and needed to push and get a bit more uncomfortable

1/2

Power snatch x 3 TNG reps, new set every 2 min x 3

*70-75% effort

155 – no touch on the hip/leg going back down

+

Power clean/push jerk x 3 TNG reps, new set every 2 min x 3

*70-75% effort

195 – this felt heavier and lowering from the top just didn’t feel as smooth as in the snatch

+

For time

7-5-3 ring MU

7-5-3 squat cleans @ 205lbs

4:21 – first round with the barbell felt heavy, the following rounds felt much better. All muscle ups felt really really good and UB – also felt i had really good transitions to the rings

rest 5 min

For time

9-7-5 bar MU

9-7-5 thrusters @ 115lbs

4:35 – had some drainage and blew my nose after 1st round and felt my ear pop so got really nervous and waited at least 30-40 seconds before i started back up, just making sure my ear wasn’t bleeding. Thrusters felt the best they have in a long time. Outside of the fear and 

1/3

Single leg banded hip series – https://youtube.com/shorts/vu_QEu3T-78?feature=share – get a LOT of band tension here to drive against

6/side single leg hip abduction/extension (drive hard into ground at top and squeeze butt)

6/side single leg RDL to hip extension (pull ‘back’ on ground and squeeze hammy/butt at top)

6/side single leg knee extension with dynamic eccentric (use the band resistance to force a strong deceleration after the extension)

Went through these 3 times or so just to try and get the hang of them since it is so novel and just trying to get the hang of positions. 

+

For time (15 min cap)

120 row cals

*EMOM starting at 0, do 10 wallballs (20lbs to 10ft)

10:53

(rest 6-8 min)

For time (15 min cap)

100 bike cals (120 if bike erg)

*EMOM starting at 0, do 3 dbl DB devil presses @ 50/hand

11:49

+

10 min easy bike @ cooldown effort

1/4

A – Bench press 5 sets of 6 reps @ 155lbs, rest as little as needed to stay unbroken

3:32 – (kept time more to have some measurable of keeping the rest short) avg rest was 30 sec longest was around 45 – also did not specify but was not pausing at top 

B – Front squat 5 sets of 6 reps @ 205lbs, rest as little as needed to stay unbroken

5 minutes. Much higher RPE here than the bench. Avg rest time 1 min with a few 45 seconds. 

+

Every 75 sec x 8 sets

10 GHD situps

30ft HSW

Did not say but i did a 15ft out and 15ft back – wanted to practice coming down and kicking right back up and was very happy with how well that went. The halfway bell went out almost everytime right about the 20ft mark except for the last 2 rounds, 7th round was the only time i came down in the middle of the walk and was a little slower on those ghdsu and the last round was the slowest off the ghd.

+

Sandbag bear hug hold @ 150lbs – accumulate 5 min in as few sets as possible

*completely upright and vertical, knees locked out.

Completely vertical with knees locked out is kind of evil and not very cool.

12/30

AMRAP 10 min @ 80% effort

15 cal row

15 cal ski

15 cal echo

124

rest 5 min

AMRAP 10 min @ 85% effort

20 cal row

20 cal ski

20 cal echo

150

rest 5 min

AMRAP 10 min @ 90% effort

25 cal row

25 cal ski

25 cal echo

166 – i wanted to go hard enough that the paces i hit on the first round would be a little harder to sustain. There was a drop off but not a huge drop off, biggest drop off from round 1 – 2 was the row, ski stayed kind of close and bike was close but there were more peaks and valleys on the bike