Ben Plotnicki

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

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

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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

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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

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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

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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

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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

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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

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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. 

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EMOM x 10

Odd min – 5 bench presses @ 165-185lbs

Even min – 16 pistols

185 for bench – pistols done around 30-33 seconds

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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