Ben Plotnicki

12/26

EMOM x 6

Odd min – 8 thrusters @ 95lbs + AMRAP C2B until 30 sec mark

Even min – 8 bar facing burpees + AMRAP C2B until 30 sec mark

9-6-8-5-8-5 – burpee felt good, but just was slower transitioning from that, only last round really slowed down there

+

EMOM x 6

AMRAP 30 sec 1-arm alternating DB hang clean and split jerk @ 70lbs

9-7-8-9-9-9 – key is to keep that db close and receive ready to drive with the db in a strong solid position

+

EMOM x 6

Odd min – 8 power snatches @ 95lbs + AMRAP toes to bar until 30 sec mark

Even min – 8 OHS @ 95lbs + AMRAP toes to bar until 30 sec mark

5-8–5-7-4-9 – power snatch was hard from a heart rate perspective, ohs felt much better.

+

EMOM x 6

1 snatch @ 165-175lbs + 3 ring MU

165 on snatch, power on all, rmu felt pretty solid

+

10 min bike @ low damper, high RPM, sustainable

done on echo

12/27

Core Activations:

RKC “Hard Style” Plank Hold – 10 sec @ max effort tension

McGill Curl-up: 10 sec on/5 sec off x 4 sets/side; 10 sec on/5 sec off x 3 sets/side; 10 sec on/5 sec off x 2 sets/side; rest 30 sec b/t the sets of 4,3,&2

Rotating Planks on Elbows: 10 sec middle + 10sec left + 10 sec right + 10 sec middle x 5 sets; Rest 30 sec b/t sets

*Rest as needed b/t each

Holy core actiation

+

Every 2 min x 12-15 (4-5 times through pending how you’re feeling and how consistent you are)

Set 1 – 10 shuttle runs

Set 2 – 22 cal ski erg

Set 3 – 26 cal row

Row was the hardest to feel powerful, but i also tried to push the ski a little more and stay very disciplined on the shuttle run with staying low and efficient transitions. 

+

Dbl KB front rack carry x 50ft, rest 90 sec x 6 (24-32kg/hand, just work on bracing while you walk)

24kg/hand

12/28

A1 – BB strict press @ 30X2 tempo x 3 strong reps, rest 30 sec

135

A2 – Strict HSPU x 12 for time, rest 3 min x 4 sets

:42 (10/2)—-:52 (7/3/2)—-1:49(4/4/3/1* fell off the wall a few times and a dog wanted to be petted)—-1:40(5/2/3/2) – used two plates and an abmat set up this week and it felt better than just the yoga mat last week

B1 – Elbow on knee DB external rotations @ 30X1 tempo x 8/side, rest 1 min

20 across

B2 – Strict ring dips @ 20X1 tempo x 10-12, rest 1 min x 4 sets

11-11-10-10

C1 – 1-arm DB bent over row @ 30X1 tempo x 10/side, rest 1 min

65 across

C2 – 1-arm DB scott press x 10-12/side, rest 1 min x 4 sets ( https://www.instagram.com/p/BsV2dl9B_9X/?igshid=YmMyMTA2M2Y%3D )

15×1, 20×3

D – 75 reps of banded tricep overhead extensions from prone on ground (big sets, make it burn. https://www.youtube.com/shorts/h0fRt9-QrLA )

done

12/20 (cyclical intensity)

2 sets for times

50 cal row

50 cal ski

50 cal echo

*start second set at the 15 min mark on running clock

7:28 – 8:17 – i still do not feel great. So much congestion (sinus infection) so I just felt limited by being able to breath and still keep my effort as I hight as I wanted

+

5 min easy bike erg

Went for an outdoor sunshine filled walk (mostly because i know the snow and cold are coming and wanted to emphasize some vitamin D)

+

5 min down regulation breathing

done

12/21

A1 – BB strict press @ 30X2 tempo x 4 strong reps, rest 30 sec

125

A2 – Strict HSPU x 10 for time, rest 2:30 x 4 sets

:49-1:03-1:31-1:41 – more of these!!!!!! I do fill this will help my mental confidence on strict hspu. I know there will be some adaptation but this will help a ton. Also curious, I have been using for this and many workouts for ease of set up and yoga mat, and wondering how much energy is lost through the absorption of the mat through my pressing vs a plate and abmat set up? just some curious thoughts

B1 – Elbow on knee DB external rotations @ 30X1 tempo x 8/side, rest 1 min

20 was strong – started at 25 but was a struggle to maintain tempo for the last 2 reps on my left arm

B2 – Strict ring dips @ 20X1 tempo x 8-10, rest 1 min x 4 sets

8 did not feel like I would have 10 reps in me each set

C1 – 1-arm DB bent over row @ 30X1 tempo x 8/side, rest 1 min

65×1, 70×3

C2 – 1-arm DB scott press x 8-10/side, rest 1 min x 4 sets ( https://www.instagram.com/p/BsV2dl9B_9X/?igshid=YmMyMTA2M2Y%3D )

Video did not have sotts press on it so I stuck with standard sotts press – 25 pounds

D – 60 reps of banded tricep overhead extensions from prone on ground (big sets, make it burn. 

Definitely made it burn

https://www.youtube.com/shorts/h0fRt9-QrLA )

12/22 – OFF

12/23

EMOM x 16

Min 1-2: Bike erg 1k

Min 3 – AMRAP 45 sec burpees to 12in touch

Min 4 – rest

Had to go Ass/bike – burpee were 15-14-13-14

+ (rest 4 min)

EMOM x 16

Min 1-2: Row 500m

Min 3 – AMRAP 45 sec dbl DB devil press @ 50/hand

Min 4 – rest

Row was super freaking hard today and at this point. Did not have much time to recover – dp = 9-8-7-8

+ (rest 4 min)

Every 2 min x 8 alternating sets (4 each)

Odd sets – 4 rope climbs

Even sets – 30 heavy rope DU’s + 20 single DB hold alternating step ups

Did 6 rope climb/round at 12feet with no jump – this is 2 pulls and I felt that I might average 3 pulls when I’m tired on a 15ft so converting to 6 would be an equal number of pulls at the least – i cant wait to get back to an actual 15ft rope. And man I’m slow on step ups but stayed smooth and steady and never panicked when i saw the clock ticking away, finished each of those around 1:20’s

12/24

Partner Christmas tttTD

OR

Self directed CF fun

So cold and still not 100% so i decided to stay inside today, hit some movement/flow work and breath work

WICC debrief

Workout #1 – bb complex and wall walk – 5 + 7 – I had a couple of mini goals here. They were either two always do 2 in a row fast and quick, even if i took a little longer bt the 2’s but always do a tng on the ground. The other goal was towards the end have a really fast transition into my first wall walk. I’m not where i need to be on the wall walk but i feel a little more confident with them after this approach. I need to be better here but i do feel this is some progress so i’m proud of that. 

Workout #2 – TTB/clean – 275-280-285 (840) – Was pretty confident i could open up with 275, even though we haven’t really gone that heavy in a while. TTB set was 10-8-7, done around 51 ish i think. Next round of TTB was 8-7-5-5 and was done around 54/55. But knew the last set of TTB was going to be much harder so wanted to go more aggressive with load but knew i would have as much time especially if i missed one. Did 6-6-6-3-2-2 finished around 1:15

Plan was to do #3 but didn’t know how well i could execute bmu after the fatigue from TTB so went with #5 – just felt that would be an easier one to do based on the circumstances. 

Workout #5 – Dubz/Bike/Burpee – this was actually kind of fun in a long grinding kind of way. I do wished i had suffered on the bike a little more and I had a plan for the 20 burpee that worked well that i wished i had for the 15 which would have saved a few seconds. In 20 i found a rhythm of alternating step off for 5 and jump off and back for 5, i also did that for the first 10 of the set of 25 to put myself in a position to kick at the end. Also wished i would’ve sucked it up a little more on the bike. 

Saturday am 

Workout #3 – c&j/shuttle/bmu – 15:51 – pretty pleased with my barbell cycling here and pretty disciplined on small sets and shorter breaks on bmu, could’ve been more disciplined but it’s a start. I sucked horribly on shuttles. I will also say, i felt heavy and sluggish, and my legs felt so tired, this was more due to 3 workouts yesterday, so it was good practice to have to go when you don’t really want to go. I didn’t have the best warm up, but once again that was due to my body and mind not feeling it. 

Workout #4 – 2:21 – well, i had no plan here, just hop on go hard and see where you fall off. I did it in the garage so it was colder than i would like which also made me want to get on and get it done. For the first 30-35 cals was holding 1800-1900 and the last half i was fighting for it but just couldn’t and had a drop off. It was also a mental punch to the gut that while holding that high pace that the projected finish time said 2:15 something. 

Overall pretty pleased with the effort and the outcome, of course we always want more and there were some mistakes made that can be fixed by better planning, warm up or execution. But this was really good practice for not having done this much in a weekend since the quarters.

12/10

Bench press 5 sets of 8, rest 2 min, same load across

185

+

Front squat 5 sets of 6, rest 2 min, same load across

235* – did my first 2 sets at 245 and didn’t feel like it was going to happen all the way across

+

AMRAP 13 min

33 dbl DB walking lunges

33 strict HSPU

33 cal row

148 – my confidence in my strict hspu is very low right now, not sure what and when it happened, never got down on myself at all in this workout just kept chipping away and tried to keep rest as short as possible to get the greatest return on reps. The 2nd round actually felt better than the first, and i had what i felt was a descent warm up, so not sure if there is some warm up strategies for strict pressing that i can do to help improve the efficiency and economy of this. 

12/11 – OFF

12/12

A. Power Snatch: 3,3,3; rest as needed – 65,70,75% 1RM power snatch – Focus on receiving slightly above parallel and working fast/sharp turnover, keep it powerful, drop & reset bt each rep.

135-145-155-

B. 3 x Hover Hang Power clean + 3 x Split Jerk: 3 complexes @ 60-65% 1RM Clean and jerk; rest as needed b/t each set – no drop between hover hang pc – stop 1″” off floor.

165

+

3 Sets, each for time (speed focus):

6 Shuttle Runs (25 feet down and back, push the pace here, target around 40 second finishes)

6 Clean and Jerks @ 115lbs (hands on bar right away, no hip contact on the way back to floor)

6 BMU

rest 5 min bw sets

1:27-1:27-1:25

+

2 sets, each for time (speed focus):

60 Double Unders

20 Cal Skierg

10 Burpees to Skierg Platform (dont have to extend hips at top, just get feet to platform. no hand/chest contact with platform at bottom of burpee)

rest 5 min bw sets

2:07-2:08

+

Bike erg 10 min @ damper 0

12/13/2022

A. Squat clean singles from blocks at mid thigh – new double every 2 min x 8 sets @ 225-245, fast and crisp

+

For time:

1,2,3,4,5

Sandbag Over Shoulder @ 150lbs

Shuttle Run

Pistols/side, unbroken

5:25 – this got hard on the pistols in the set/round of 3, felt smooth up to that point and that is when it hit me. In the round of 5 on pistols i probably wasted 10 seconds balancing and trying not to fall and lose my rep count on reps 4-5 

+ (rest as needed)

Bike Erg:

5 min for Max Cals

Score 1 = Cals in first minute

Score 2= total Cals for 5min

25 – 105

*rest 2 min*

Row Erg:

5 min for Max Cals

Score 1 = Cals in first minutes

Score 2 = total cals for 5min

26-101 – ummmmm was not recovered and the 2nd minute might have been the hardest minute in the whole day

Target: Maximize both scores. Identify what you can hold for the 1min max cals that still allows you to maximize your 5min score.

Feel: Intense, but low mechanical stress. This should be very challenging, but your joints should feel good walking away from this session

12/14

A. EMOM x 10: 3 floating Deadlifts @ 205-225lbs

205 x 2, 225×3

B. Split Jerk w/ 1 sec pause in dip: 6-8 singles @ 195-215lbs, rest 60-90 sec b/t reps for quality

215 x 8 – felt good to hit some heavy jerks and feel dialing in some of those finer details

CrossFit:

5min EMOM:

Min 1: 20 Sec AMRAP Front Squat @ 155lbs – 9-11-13

Min 2: 20 Sec AMRAP TTB – 13-13-13

Min 3: 20 Sec AMRAP Row Cals – 9-8-8

Min 4: 20 Sec AMRAP Double Unders 38-40-40

Min 5: 20 Sec AMRAP Wall Walks – 3-3-4 (after the forest one i really really wanted 4, got chest to wall on set 2 and just really tried to be faster off the round on the 3rd time through

rest 2:30 x 3 sets

+

6 sets

30 sec echo bike @ 90%+ effort

30 sec rest with feet on pegs

*track cals each round, score = lowest cal round

Well, i came out waaaaayyyyy too hot on #1 – 19-17-13-12-13

12/5

Snatch waveload

1 rep each @ 145-155-165, rest 2 min after wave

1 rep each @ 155-165-175, rest 2 min after wave

1 rep each @ 165-175-185, rest 2 min after wave x 3 full waveloads (27 working reps)

*rest only as long as needed bt reps to slap 5’s on the outside)

This was fun but low back started getting tired the 3rd time through. The 2nd wave was the one i could feel the highest technical proficiency

+

Box Squat: 5 reps x 4 sets; rest 2 min – 2 sets @ 275, 2 sets @ 285

Check 

+

Every 2min for 4 Sets:

3 Hang Power Snatch @ 115lbs

6 High Box Jumps (30in)

9 Deadlifts @ 225lbs

*easy Bike until the top of the 2min

47-43-47-44 – I was expecting the box jump be the hardest for me but it was actually the deads….i felt my heart rate elevate more on the deads

+

Every 2min for 4 sets:

3 BMU

6 dbl DB Hang Clean and Jerk @ 50/hand

9 TTB

9 dbl DB Front Squats

easy bike until the top of the 2min

1:08-1:03-1:00-1:04 – this got very very grippy and felt like it effected the speed on my ttb, efficiency felt good but felt like i would not have been able to do 4 sets of 12 UB TTB

12/6

4 sets

Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s )

Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M )

40ft plank walk with feet on slider/towel (try to limit the side to side motion of your feet as you walk, create a lot of midline tension)

+

Tucked kickup to stacked HS walk – 10 sets of 10-15ft for stacked position, rest 45-60 sec as needed

Went better than last week but around set 6/7 just felt like i needed to take a slightly longer break to finish efficiently

+

3 rounds

50ft dbl DB OH walking lunge @ 45/hand

50 DU’s

into

3 rounds

50ft HSW

10 burpees to touch pullup bar

into

5 rounds of Cindy

20:05 (not 100% sure if i did 5 rounds of Cindy or 6 but I talked a friend into jumping into this with me and he jumped ahead of me on the dubz and he modified the hs walk to shorter so i knew he was ahead so it forced me to push the rounds of cindy which were good for me to get uncomfortable and stay uncomfortable, but instead i was thinking about how many rounds i might be behind him and what i needed to do to catch him as opposed to just counting my rounds. My rope was getting tangled in my grips, like twisted tangled, i have never had that happen so i took a short break to take them off and put them back on, I probably didn’t need them for 25 total pull ups but I guess just a habit of practicing to maneuver with them on in other movements. Also, not sure if 5lbs/hand less is like a generous thought of overhead lunge or what.

11/29

3 sets

Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s )

Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M )

40ft plank walk with feet on slider/towel (try to limit the side to side motion of your feet as you walk, create a lot of midline tension)

+

Tucked kickup to stacked HS walk – 8 sets of 10-15ft for stacked position, rest 45-60 sec as needed

Loved this hs work – i dislike the plank walk but really feel could help build some volume tolerance for my shoulders

+

6 alternating sets, 3 of each

2 min clock, 1 min rest bt sets

Odd sets – Row 20 cals into AMRAP RMU in remaining time

Even sets – Ski 15 cals into AMRAP BMU in remaining time

RMU – 8-6-5 – BMU – 9-8-9

+

3 rounds for time

21 toes to bar

15 echo bike cals

9 box jump overs @ 30in

7:40 – the first couple of box jump over here, sheesh…..i actually feel better with a lateral jump @ the 30” height then i do facing forward. My goal was to 8-7-6 on the first 2 rounds of TTB and see what i could go for on the last set, but i had to go 7-6-4-4 on last set, felt like i kept rest somewhat tight

11/30

3 sets

Snatch pull x 3 singles @ 225lbs (drop from top after each), rest 30 sec and remove 35/side

Power snatch x 3 singles @ 155lbs (drop from top after each), rest 30 sec

Rebounding band assisted vertical jumps for height x 4 reps, rest 3 min bt sets

Snatch pull got really heavy, but power snatch felt really good and highly technical

+

Every 2 min x 4 sets

8 1-arm alternating DB power snatches, heavy

*start around 70 or so, try to build as able. dont have to be touch and go, can reset at floor

70-80-90x 2 – the first set @ 90 i did 4 tng reps and then started feeling a little out of control

+

Every 2 min x 4 sets

30ft dbl DB overhead walking lunges

These are so hard for me – had to find the right balance of length in my stride as too big of a stride I would lose control and have a big fight to keep the load in good position overhead

+

Every 2 min x 4 sets

60ft dbl DB front rack walking lunges

Leg’s were tired at this point but was solid and smooth

+

Every 90 sec x 10 alternating sets

Odd sets – Row 100m HARD effort

Even sets – 10 bar facing burpees for speed

I tried so freaking hard to get my 10 burpee under 20 seconds but just couldn’t – was consistent around 20 and 21

+

10 min bike erg @ damper 0, RPM > 95lbs

12/1 – OFF

12/2

Paused squat clean x 1 single

Regular squat clean x 3 singles

rest 3 min x 5 working sets

*patience on paused rep

225×2, 230×2, 235

+

Isometric deadlift x 10 sec hold below knees, directly into 8 TNG deadlifts.

rest 3 min x 5 working sets

235 – this was so hard at that load but i wasn’t pulling it off

+

5min AMRAP:

20 Cal Row

2 Rope Cllimbs

80 Double Unders

8 Ring Muscle Ups

rest 4min

10min AMRAP:

20 Cal Row

2 Rope Cllimbs

80 Double Unders

8 Ring Muscle Ups

Did 4 rope climbs to 12’ each round and holy poop that made everything else so freaking hard. I felt unathletic and heavy when it came to pulling, 1+3 and 2 rmu short of finishing 2 rounds in the back half

12/3

9 minute amrap:

75 power snatch 75lb

50 bar facing burpees

25 DB Box Step Overs @ 50lbs

127 – Had zero mental toughness today, i felt so blown up from the power snatch and really wanted to push the burpee but just couldn’t mentally dig in and push. I did have a hard time warming up and getting going this am. 

+

EMOM x 10

Odd min – 5 bench presses @ 165-185lbs

Even min – 16 pistols

185 for bench – pistols done around 30-33 seconds

+

EMOM x 8

10 GHD situps

It was about rep 60+ that they started getting tough but still the perfect set up for me to build some comfortable volume here. Pleased with the end of the session, not so much with the start

11/28

Snatch: Build to tough single in 8 min or less, no misses! 

205 – very pleased with this as it’s good practice to get to a “heavy” load quickly, but also pleased because I felt like my back was a little tired and was in my toes more than normal so to hit that while feeling a little out of position technically

+

EMOM x 5

Squat Snatch x 1 @ 155lbs

Wanted more reps, felt good

+

Box Squat: 5 reps x 3 sets; rest 2 min – 75-80% 1RM BS – Sit to Parallel

275 – felt heavier than it should

+

2 min amrap:

25 double unders

5 DB power cleans @ 50lbs

5 CTB pull ups

rest 30 sec

2min AMRAP: 

25 Double Unders 

5 DBL DB Thrusters @ 50lbs

5 CTB pull ups 

rest 30 sec

x4 sets

Transitions after first round back to the rope should’ve been better/quicker – 2+25 – 2+14 – 2+20 – 2+17 – 2 (bad double under round) – 2+11 (went into survival mode) – 2 (another bad double under round) – 2+24

11/21

A. Snatch: 3,3,2,2,2; rest 2 min – 65,68,70,70,70% 1RM Sn

145-150-155

B. CJ: 4 singles; rest as needed – 80,83,83,83% 1RM CJ

215-225×3 – something just felt off, rack position was a struggle, overhead didn’t feel great or smooh

C. Back Squat – EMOM x 5: 3 reps @ 70-75% 1RM

245

+

8min EMOM: 

Min 1: 4 Shuttle Runs + Max DB Devlis Press @ 50lbs to 50 sec

Min 2: Easy Bike to 50 sec mark

MIn 3: 4 shuttle runs + Max Power Snatch @ 115lbs to 50 sec

Min 4: Easy Row to 50 sec mark

5 devils press on each round – 6 power snatch and that was a struggle – felt really off today at this point. Didn’t feel on in the clean and jerk and this felt so sluggish and too much like work, not smooth. So i called it

+

8min EMOM: 

Min 1: 4 Shuttle Runs + Max Box Step Overs @ 50lbs to 50 sec

Min 2: Easy Bike to 50 sec mark

Min 3: 4 Shuttle Runs + Max Hang Power Clean and Jerk @ 115lbs to 50 sec 

Min 4: Easy Row to 50 sec mark

11/22

For time

15 ring MU

150ft HSW

15 bar MU

9:32 – i realized something in the hs walk today – i have gotten is such a bad habit of over arching because i’m thinking it helps me keep my momentum going forward, but in this gymnastics piece i felt like it’s such a bad position for me that it loads up my shoulders way too much, inhibits my breathing and just speeds up my fatigue. Need to work back to a more vertical position. RMU was done in 1:27 so was pleased with that then the wheels fell off on hs walk

+

6-8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

15 wallballs 

Bike erg 500m

Rest/Walk 60 sec bt sets

(try to keep same splits as last week)

2:44-2:40-2:41-2:40-2:41-2:39-2:44 – (7 sets) burpee done around 22-23 seconds – wall ball set up once again was 40lb db/hand – and once again the dubz and bike were the hardest part of this piece.

11/23

Row 20 cals, directly into

18 chest to bar

rest 2-3 min

Echo 20 cals, directly into

18 chest to bar

rest 2-3 min

Ski 20 cals, directly into

18 chest to bar

rest 2-3 min

Row 20 cals, directly into

18 toes to bar

rest 2-3 min

Echo 20 cals, directly into

18 toes to bar

rest 2-3 min

Ski 20 cals, directly into

18 toes to bar

1:35-1:43-1:45 ——— 1:51-1:54-1:57 – 2 min rest bt c2b sets – 3 min rest bt TTB sets – don’t know what happened towards the end of the echo to ttb but i felt that yucky yucky feeling that i needed some recovery time before going into the burpee work

+

Every 3 min x 5

14 bar facing burpees for smooth speed (sub 45 sec finish each set)

First 3 sets – jumped the feet up and back and those were 32 seconds then did the step up and was 38 seconds

+

Bike erg 13 min @ damper 0, RPM>90

11/24 – OFF, Happy Turkey Day

11/25/2022

Paused squat clean x 2 singles

Regular squat clean x 2 singles

rest 3 min x 5 working sets

*patience on paused reps

205-210-215-220-225 – the last set at 225 felt the best – but not sure i could’ve been as efficient had I worked at 225 for all sets

+

Isometric deadlift x 10 sec hold below knees, directly into 6 TNG deadlifts.

rest 3 min x 5 working sets

225 – this was just cruel

+

10-12 sets of the complex, rest 45-60 sec bt reps

Wall walk + 2 strict wall facing HSPU + Pirhouette + 1 strict butt to wall HSPU

12 sets – felt good, still a little grindy towards the end but somewhat pleased

+

Every 90 sec x 10 alternating sets

Odd sets – Row 100m HARD

Even sets – Ski 100m HARD

19.1-18.9-18.8-18.5-18.4______21.6-21.2-20.9-20.3-20.2

11/26 (compete overlap)

A. Bench press: 8,8,6,6; 70,75,80,85% 5RM

145-160-170-180

B. JM Barbell Press: 10-12 reps x 3 sets; rest 60-90 sec

55

+

For Time

210 Single Unders

21 Thrusters (95lbs)

150 Speed Steps (count only on 1 foot)

15 Thrusters

90 Double Unders

9 Thrusters

7:02 – ummmm I completely underestimated how much the single unders would make me feel like a little baby with the absolute most uncomfortable calf burn. And then the speed steps who then made me feel like a little bitch. Felt ok with the speed steps but not great with the single under and of course the dubz – going into those you kind of forget how to do them for a few seconds. First set of thruster was tough but then narrowed my grip a little and that felt like that made it a lot easier and smoother. 

+

EMOM x 12:

Min 1. 3-5 Strict Uneven Ring Pull-Ups/side

Min 2: 30 sec Planche Lean

Min 3: 30 sec AMSAP Bar Hanging Tuck Hold 

Min 4: Rest

Done

11/18/2022

Paused squat cleans – 1 rep every 60 sec x 3, rest 3 min x 4 sets 

*pause at mid shin for 2 sec before completing the rep

230-245-250-255 – was afraid that i got too aggressive on set 2 – but i started focusing on some good positional stuff and that helped. I did have to hang out in the bottom for a second on the last two sets at least 1 rep 

+

Isometric deadlifts – 15 sec hold, new set every 2 min x 6

(185-205)

Went with 205 and that was plus 20 from last week and that extra 3 sec was no joke

+

8-10 sets of the complex, rest 45-60 sec bt reps

Wall walk + 2 strict wall facing HSPU + Pirhouette + 1 strict butt to wall HSPU

This felt better than last week with the extra wall facing hspu

+

Every 90 sec x 8 alternating sets

Odd sets – Row 100m HARD

Even sets – Ski 100m HARD

18.8 – 18.4 – 18.1 – 17.9 – Ski – 20??????? – 19.8 – ski for some reason didn’t save for me 

11/19

tttTD

12 min AMRAP

3 wall facing strict hspu

6 hang power cleans @ 155lbs

9 toes to bar

7+1 – my goal was 8, I just wasn’t sure how I was going to do with assuming the wall facing hspu was going to be a bottleneck. So i was rather pleased. I felt them slowly becoming harder but i wasn’t trying to force the issue in the beginning. I thought the barbell was going to be harder but i felt really good with that weight today, so after a few rounds instead of taking time between movements i pushed the transitions and only really rested before going back to the wall. With time running off the clock i went to the wall faster than i was ready so i fought really freaking hard for the last good rep, it gave me a chance for 2 but 2 were not happening, had i rested a bit longer i might not have gotten that 1 rep. So happy i went for that

+

Accumulate 40 strict chest to bar pullups, not for time

done

11/15

HSW skill

50ft bear crawl with straight legs and straight arms

50ft crab walk, try to keep hips high

50ft inch worms, arms straight throughout

50ft walk with swing into handstand

done

+

For time

7 ring MU, rest 45 sec

5 ring MU, rest 30 sec

3 ring MU, rest 4 min x 2 sets 

*30 total

2:23-2:17 – was way more relaxed in the 2nd set so that seemed to help a lot more in efficiency in the set of 7

+

6-8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

15 wallballs 

Bike erg 500m

Rest/Walk 90 sec bt sets

First round was at 2:46 I believe, did some rounding up and rounding down throughout so I never got split times. Only did 6 sets because sets 5 & 6 I pushed pretty freaking hard and would have had a major major drop off on 7 & 8….i have a general idea of pacing for the next progression but i definitely know the effoft. Also based on location i was at i did double db front squat because i did not have a high enough ceiling so to try and even out the difficulty i went with 40lb db/hand – 50 i thought would’ve been a bit too much . 

11/16

Row 20 cals, directly into

15 chest to bar

rest 2-3 min

Echo 20 cals, directly into

15 chest to bar

rest 2-3 min

Ski 20 cals, directly into

15 chest to bar

rest 2-3 min

Row 20 cals, directly into

15 toes to bar

rest 2-3 min

Echo 20 cals, directly into

15 toes to bar

rest 2-3 min

Ski 20 cals, directly into

15 toes to bar

Row/c2b – 1:26 – echo/c2b – 1:19 – ski/c2b – 1:32 —- row/ttb – 1:33 – echo/ttb – 1:35 – ski/ttb – 1:40 – yesterday was the first day i didn’t feel sore from the throwdown (maybe a little residual) – but this is where i felt in the past i have gotten really good and efficient with my gymnastics pulling is continuing to get volume especially when i’m still feeling a little sore or tired. 

+

Bike erg 10 min @ damper 0, RPM>90

done

11/17 – OFF