Ben Plotnicki

8/12

Snatch balances – 4 sets of 3, tough by the end. rest 2 min

145-165-185-205 – the bar didn’t feel too too heavy overhead just didn’t feel stable at 205. 

+

5 Rounds for Time:

12 Cal Skierg

4 RMU

6:52 – after the 2nd round I was a little afraid to keep pushing the ski, just wasn’t sure how my muscle ups would respond

rest 5min

5 rounds for time

12 cal row

12 1-arm alternating DB hang snatches @ 60lbs

6:21 tried to row hard and make quick transitions.

rest 5 min

5 Rounds for Time:

15 Cal C2 Bike

10 box jump overs @ 24in

6:37 – location with muscle ups does not have C2 bike so did 12 echo bike cals

8/13

Session 1

tttTD

3 RFT:

60 DU

40 air squats

60 DU

20 BBJO @ 24”

11:39 – I knew damn well the rep scheme but when I started the air squat I said I was going to do the first 15 really fast and then moderate then fast then moderate and was going to break it up in sets of 15 so at rep 45 I said oh shot dummy, you know it’s only 40, changed my rope out this am so rope work was good and smooth. On bbjo tried to have a high low high effort but it is hard to switch gears after doing a step down. But on last round wanted to dismount with a kick so transitioned quickly and did first 9 under control and finished the last 12 in 35 seconds. 

+ (rest as needed)

4 sets

Echo bike 20 cals

15 GHD situps

50ft HSW

10 dbl DB box step overs @ 50/hand

rest 3-5 min bt sets

3:25-3:11-3:04-3:21 – i kept getting faster for pushing the bike a little harder and barely resting on the turnaround of hs walk, but on the last one i think i got a bit too aggressive on the bike and was a bit harder to move as fast as i wanted on the hs walk and step overs

8/3

Hang Power snatch – 1 rep every 30 sec x 12

155

+

Barefoot back squat – 3 reps EMOM x 5 (nice and fast)

205

+

Every 3 min x 5 sets (keep consistent finish times)

12 cal row

12 cal ski

6 shuttle runs (out and back = 1)

I have since forgotten my times, but they were all consistent and starting playing with some efficiency on turn around of shuttle that helped me go faster there. I think, i think i was in the low 1:40 range, with a margin of 3-5 seconds

8/4 – OFF

8/5

Workout 1:

Strength Test:

12 min Clock:

0-5 min:

Find a 10 RM back squat

*Must be completed within a 30 second window. Time starts once you unrack the bar, final rep must be locked out before 30 seconds has elapsed.

5-7 min

Rest/Transiton

7-12 min:

Find a 1RM Split Jerk. Must be taken from the same squat rack.

260 on the squat and 275 on the jerk – the 30sec window is definitely a game changer for squatting and i went i little more conservative. There is definitely a little more in the tank here and not a single rep was grinding. I had 7 reps at 20 seconds so the last 3 just slowed down a little, 275 felt strong and loaded up to hit 285 but when i unracked the bar it felt off and had put 1 5lb plate on one side and not the other. Not enough time to get a legit attempt. Still went for it after the buzzer but was already in my head and missed

Workout 2:

For Time:

50 Wall Balls

40 HSPUs (2″ riser)

30 OHS @ 75/55lbs

20 Burpee Box Jump Overs

100′ FRWL @ 75/55

Just under 11 (don’t remember exactly. I was surprised how much i felt fatigue in the hspu, i only had about 45 minutes after the lift(s) so had some recovery time but not ideal, but hspu were not as smooth as I expected them to be. The one winner in this workout for me was when i got to the burpee I made sure I kept my cycle rate consistent and uncomfortable. 

8/6

Workout 3:

5 Rounds for Time:

12 Deadlifts @ 155/105 lbs

12 Toes to Bars

9 Hang Power Cleans @ 155/105 lbs

9 Chest-to-Bar Pull-Ups

6 Shoulder to Overheads @ 155/105 lbs

6 Bar Muscle-Ups

Time Cap: 15 minutes

When will i learn that trying out new pre-workouts is not a good idea on important workouts. 4 rounds and into deads and it felt like a lot of resting and longer than 15 minutes. Strategy was to break up TTB, just feel it’s easier to come down and right back up, i have had a bad habit in the past of breaking up c2b and bmu and not getting back on the bar with the same sense of urgency. The hang power cleans were not bad, that is normally what i feel eats me up, broke those up each round but wanted to make sure my transition to the bar was quick, even when i didn’t want to go i took 6 seconds and did 3 and broke. and i do remember this one before and i remember it being just as nasty. 

Workout 4:

Every 2:30 min until failure:

2 minutes to complete:

6 Shuttle Run

12/8 Row Calories

Rest 30 Seconds bw sets

**add 2 cals per set

Did this at home and it started raining so was a little limited on the ability to turn quickly on the shuttle run. 9 + 18 cals – in the round of 8, i wasn’t sure if i would finish with my current pacing so i really pushed a lot harder than i should’ve and it hit me pretty hard in the next round. My pace was holding around 1200 and up and in that round of 26 i started pushing 1400 and at that point 30sec and change were not enough to recover and produce the same effort. This was a long weekend but i could mental reminder of needing better mental preparation for events i need to get up for 

8/7 – OFF

8/8

35-45 minute walk with weight vest

Done – at a park so had to separate the two sessions a little bit due to travel time and proximity

+

5 rounds, not for time

3 TGU/side @ 35lbs

6/side alternating tempo box step ups (2 sec up and 2 sec down each rep)

9 glute ham raises for control

done

8/9

Aerobic Prep

5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace

*nose-breathing only

done

+

5 min C2 bike @ 230+

10 min C2 Bike @ 215-220

rest 10 min

x 2 sets

*Note: PUSH the last 90-120 sec of the 10 min portion

238 & 220 – 238/224/311 – even though I hit the target numbers, today just seemed so much harder to hit the numbers. My rpe to hit these numbers I would say was around a 7.74864 – was tough 

+

Active Recovery

5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

Really didn’t want to get back onto the bike again, but thankful it was only 5 minutes

8/10

A – Paused back squat 5×5, rest 2 min (2 sec dead stop pause just below parallel on each rep)

245 across – did one set at 225 and it was a bit too easy, 245 felt just right, first 2-3 squats were smooth and easy and the pause made the last two a little more grindy but still continuous out of the whole

B – Strict press – 1 strong rep EMOM x 10 (no big builds. work speed off rack and strong lockout)

With the goal of speed off the rackt, I decided to go with kilo plates so i could make small jumps. Started at 125 on bar and kilo jumps were (added onto bar) 2, 4, 5, 8, 10, 11, 12, 13, 14 – the + 13 kilos i thought might have been too much and not enough speed but the last one felt “relatively” faster off the shoulders and after doing the math it was 155.8, pretty pleased with that. It was probably only those last 2-3 sets that weren’t as fast as we needed, maybe the last one because i knew it was the last

C – Wtd pullup – 1 strong rep EMOM x 10 (control to a dead hang at the bottom of each rep)

55 x 3, 60 x 3, 70 x 2, 80 x 2

D1 – Staggered stance BB Good mornings x 6-8/side, rest 1 min

done

D2 – Banded reverse squats from supine x 12-15, rest 1 min x 4 sets

Done – this was much more sneaky than i anticipated

E1 – KB halos from tall kneeling x 6 reps/direction, rest 30 sec

26

E2 – KB overhead drops from deadbug position x 6 reps (add 1 breath cycle at end range each rep), rest 90 sec x 4 sets

26 – that breath cycle at end range was definitely a game changer but a good feeling of keeping tension but still keeping breathing under control

7/22

Clean complex for pulling positions

Halting clean grip deadlift to mid shin x 1

Halting clean grip deadlift to below knee x 1

Halting clean grip deadlift to mid thigh x 1

Paused clean from mid thigh x 1

Slow pull clean x 1

rest 3 min x 6 sets, building every 2

*drop bar between full cleans. 2 sec dead stop on each of the pauses, and then a 4 count from ground to launch position on slow pull

185-205-225 – man 225 felt strong, but i will be honest and say the 2 sec holds were probably more like 1.79483 sec and the 4 sec slow pull was over 3 but probably closer to 3 than 4

+

3 Rounds for time:

10 Kip Parallette HSPU’s – 4″ Depth

10 1-arm alternating DB Squat Snatch @ 70lbs

9:49 – went UB on first set of hspu, which was a big mistake 

+

Back squat x 5, rest 90 sec

Front squat x 5, rest 90 sec x 4 sets

(drop loading a bit from back to front, keep speed throughout)

215 and 165 – knees were very achy after all the squatting so re-lubing them back up for this was what the first few sets were for.

+

Glute ham raises – accumulate 35-40 for quality control of negative

done

7/23

For time (12 min cap)

40 thrusters 115lbs

30 power clean and jerk 115lbs

20 overhead squat 115lbs

30 power snatch 115lbs

40 thrusters 115lbs

120 and that was freaking painful, painfully hard, it was the humidity and heat that got me, breathing was so so, but want to was really low

+

Bike erg 10k easy effort

7/24 -OFF

7/25

A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 125-135lbs

135

B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (first set empty bar, add light load from there if moving well)

Empty bar and 75×2

C – Russian KB swings – 12 reps EMOM x 8 sets @ 32kg

done

+

Face up plank hold on GHD x 20-25 sec, rest 1 min

Pull throughs with loaded sled x 50ft (walk forward to get tension on straps, perform a pull through from a semi-sumo stance with a focus on hammies and glutes driving hip extension, then walk forward again to get tension for next rep. light to moderate load, just enough to get some good resistance), rest 1 min x 4 sets

done

+

Lateral sled drag x 50ft/direction, keep hips square to the side and crossover step in front, rest 1 min

Bear crawl sled drag x 50ft steady movement, rest 1-2 min x 4 sets

Done – i was actually dreading this, but i thoroughly enjoyed the bear crawl sled drag

7/26 (single only)

Aerobic Prep

5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace

*nose-breathing only

+

20 min C2 Bike @ 215-220

rest 8-10 min

x 2 sets

*Note: PUSH the last 2-3 min of the last set to a max effort

222 @ 71rpm —- 226 and 320 last 2:30

+

Active Recovery

5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

done

7/27

EMOM x 20

Min 1 – 15 cal row

Min 2 – 15 burpees to jump on skinny plate

Min 3 – 15 cal bike

Min 4 – 15 wallballs @ 30lbs

Min 5 – Rest

Might be one of the hardest emoms I have ever done – but a super fun challenge in hindsight. I remember in the past doing the burpee/row amrap for as long as possible so knew the adding in of bike and WB would create an even nastier challenge.

+ (rest 10 min)

EMOM x 20

Min 1 – 5 deadlifts @ 225lbs + 10 bar facing burpees

Min 2 – 50 DU’s

Min 3 – 5 dbl DB ground to overhead @ 50/hand + 10 chest to bar pullups

Min 4 – 50 DU’s

Min 5 – Rest

I was a little intimidated by this one just by looking on paper but this one was much easier after that first one. Bar facing burpee were smooth. And the dbl db snatch felt much easier than it has in the past and tried to make a quick transition to c2b and those felt really good. Good but really freaking hard hard day

+

EMOM x 8

8 cal ski erg at strong effort

Averaged about 24-26 sec each set

7/28 – OFF

7/29

Summer sizzler Day 1

7/30

Summer Sizzler Day 2

7/31 – OFF

8/1

Power clean/push jerk – 1 rep every 30 sec x 5, rest 3 min x 3 sets

185-205-225 – probably should not have gone 225, but i hit them, clean felt good, jerk wasn’t as smooth and took about 3 reps to get a good smooth tng at the shoulder. I say i shouldn’t have because my spinal erectors felt like they were smoked. 

+

Bottoms up front squats – 1 rep every 30 sec x 5, rest 3 min x 3 sets

No blocks for this so it was some shaky jump boxes, – 185-215-245

+

A1 – Single leg GHD hip extensions x 5/side with a pause for control at the top of each, rest 0 sec

A2 – Double leg GHD hip extensions x 10 with pause for control at top of each, rest 2 min x 4 working sets

done

B – 1-1/4 BB hip thrusts x 6 reps, rest 3 min x 4 working sets

205 across

8/2

Aerobic Prep

10min C2 Bike – start @ damper-0, increase damper every 2 min, maintain a constant 1000m pace

*nose-breathing only

+

40min C2 Bike @ 85% of 20min Avg from week 1

Yuck – everything went numb below the belt – 206 – didn’t do any math to figure out where my effort should be, just tried to find a pace that felt like i could hold for 40 minutes, that felt like work, but not overreaching

+

Active Recovery

5-10min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

Did you really want me to get back on the bike after 10 minute warm up and 40 minutes – you are a little crazy. There is a market for a better seat cushion or attacment for concept 2

7/18/2022

Ring MU – 4.4.3 reps, rest 15 sec bt clusters, 3-4 min bt sets x 3 sets (33 total reps for the day)

^{Rested about 17 seconds instead of 15 on most, also, i missed the very last rep, a little bit fatigue, a little more technique and position and probably a lot mental}

+

4 sets

3 min working window

24 wallballs

12 bar facing burpees

6 hang power snatches

AMRAP row cals in remaining time

rest 2:00 b/w sets

*consistency on first 2, then ramp up and negative split for the last 2

22-19-23-28 – so, i still hit negative split on the last 2, but the first one i just rolled with the punches on the burpee and a speed that felt right, which was also a speed that made the negative splits a little more work in the end. Slowed that down on set 2 and then tried to pick that up on the last 2.

+

1-leg Sliding hamstring curl negatives x 5/side for control, do a 3-4 count on the eccentric for each rep, rest 45 sec

Landmine goblet hold alternating cossack squats x 5/side for control of end range, rest 90 sec x 5 sets

done

+

1-arm opposite leg double stop DB RDL x 5/side, rest 45-60 sec bt sides x 5 sets/side ( https://www.instagram.com/p/CAk0vmKFac4/?utm_source=ig_web_copy_link )

done

7/19

AM

Aerobic Prep

5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace

*nose-breathing only

+

15 min C2 Bike @ 215-220

rest 8-10 min

x 2 sets

*Note: PUSH the last 2-3 min of the last set to a max effort

221 & 230 with the last 3 minute split @ 293 – so, the set of 230 watts was a bit out of the range that was assigned but the first one felt a bit on the 6 or 7 out of 10 effort, that 230 felt really really solid too, probably closer to a 7 or 8 so i just went for it and rolled with it and could’ve gone that day probably 7-8 minutes at that effort. Not sure what it was today but body just felt really good.

+

Active Recovery

5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

PM

EMOM x 8

Odd min – 2-3 power snatch singles @ 165-175 (finish in sub 25 sec)

Even min – 45 sec row @ 5 min ‘pace’

175 – definitely felt some leg fatigue here but got better as i went technically and felt smooth towards the end – right around 21-22

+

EMOM x 8

Odd min – 2-3 power clean/push jerk singles @ 195-205 (finish in sub 30 sec)

Even min – 45 sec bike @ 5 min ‘pace’

206 – into rack position felt strong with aggressive hip extension

+

EMOM x 10

Odd min – 3 hand flash clean grip deadlifts @ 285-295

Even min – 3 strict presses @ 125-135, 1 sec pause at shoulders each rep

295 & 135 – both of these felt pretty strong today

+

Accumulate 30 wtd strict pullups, +25lbs

35 lbs – @ 9/8/6/4/3

7/20/2022

Push press – 4 TNG reps every 120 sec x 5

195 – I wanted to go 205, but for all the juice i felt like i had yesterday, just had my Wednesday feels on this today. 

+

4 sets, rest 90 sec bt sets

Odd sets – 15 cal echo bike + 10 box jump overs @ 24in + 6-7 bar MU

Even sets – 15 cal echo + 10 box jump overs @ 24in + 4-5 ring MU

1:48-1:43-1:44-1:46 – 7 on bar both times and 5 on rings both times.

+

4 sets, rest 90 sec bt sets

Odd sets – 15 cal ski + 50ft HSW + 20 1-arm alternating DB snatches @ 50lbs

Even sets -15 cal ski + 50ft HSW + 20 1-arm DB hang clean and jerks @ 50lbs (switch hands every 5)

2:52 – 2:26-2:34-2:24 – on the first set, i could feel my low back over arch on the hs walk and that threw me off the rest of the way, more mentally than physically but just that uncomfort of overextension and didn’t push as hard on the erg because feeling a little bit of that kick in each time. Nothing to worry about, just didn’t keep more core engaged in that first set and felt the residual of it the last 3 sets

+

A – Bench press @ 30X1 tempo x 5-6 reps, rest 2 min x 4-5 sets

175 x 4 – joints and everything were just really tired at this point

B1 – 1-arm DB bent over row with lat bias @ 3111 tempo x 8/arm, rest 1 min

B2 – 1-arm DB bench press @ 31X1 tempo x 8/side, rest 1 min x 3 sets

Last week did 40 pounds, and since this point in the day was tired just wanted to stay the same weight with more reps

C1 – DB pullovers from bench x 6-8, rest 1 min

C2 – Piked position strict HSPU x 6-8, rest 1 min x 4 sets (feet on box, hips above hands)

Skipped this two, quality was just dipping a lot

7/15

Clean complex for pulling positions

Halting clean grip deadlift to below knee x 1

Halting clean grip deadlift to mid thigh x 1

Paused clean from mid thigh x 1

Slow pull clean x 1

rest 3 min x 8 sets, building every 2

*drop bar between full cleans. 2 sec dead stop on each of the pauses, and then a 4 count from ground to launch position on slow pull

155-175-195-205 – these felt pretty good, the toughest positional holds were at 205 and that was mostly at the below the knee position, some of them i did mid shin which that was much harder than below the knee. The first several sets the squats were the hardest because my legs were still a little tired, but that got much better

+

3 sets:

50 foot hs walk

25 Cal Row

10 dbl DB box step overs @ 50/hand

20 K HSPUs

10 dbl DB box step overs @ 50/hand

10 Strict HSPUs

25 Cal Row

rest as needed bw sets

7:34-8:00-7:44 – the first 25 cal row tried to keep in the 1200’s staying smooth, went UB on all step overs, thought it might have been more beneficial to break those but also thought the cost of breaking would have a bigger break even if i tried to pick them up “quickly”….in this workout i was most worried about step overs and strict hspu, i did much better on shspu than i thought i would, at that point i was pretty tired, but just had to keep sets small and breaks short.

7/16

4 rounds for time

12 Dumbbell Burpee Deadlifts (50lbs)

18 Chest to bar pull-ups

50′ FRWL @ 50lbs

11:44 – the first 2 rounds went great, I glanced at the clock and was right around 6:16 and i was a few reps into the 3rd round, i was hoping/goal set of being sub 3 minutes each round and staying pretty consistent. But I think (without seeing video or split times of movements) i think my burpee speed in those last 2 rounds really effected my overall time. I never took my hands off the db just tried to keep moving but in round 3 I know i slowed down just wanted to keep moving. At my fastest i feel i was about 46-50 seconds for the 12 burpee so if i slowed down that time got away from me. 10/8 for the forest 3 rounds of c2b, last round i wnated to go for it, but mentally and physically weren’t there. That last round at 11 just didn’t have the mental toughess today and i know i rested too long before finishing out the last 7 reps. Workouts don’t care if you don’t sleep well or get much sleep so my goal was to try and minimize the performance effect of that. 

+

2-3 sets:

A1. Seated Banded BTN Lat Pull-Down: 10-12 reps – strong squeeze at bottom, rest 10-15 sec

done

A2. Supinated Grip Pull-Ups: 10-15 reps @ 2111 (AMRAP w/out assistance then finish w/ spotter or feet assistance), rest 2-3 min

Done – only did 2 sets because i was pretty smoked, more mentally than physically but done.

7/11/2022

Ring MU – 4.3.2 reps, rest 15 sec bt clusters, 3-4 min bt sets x 3 sets (27 total reps for the day)

This is the best my muscle ups have ever felt, the transition from 4-3 was a breeze. 3 to 2 wasn’t as smooth but still adhered strictly to the 15sec rest and 3 minutes bt set 1 and 2 and 3:30 bt 2 and 3

+

4 sets:

3 minute window

12 Thrusters @ 95lbs

9 bar facing burpees

6 Hang Power Snatch @ 95lbs

amrap Wall Balls in remaining time

rest 2:00 b/w sets

108-(30-29-26-23) – man this is the squatting ass kicker i have been needing. Broke hps on all but 1 round, that was the really the only movement that i felt my heart rate out of control, could move the burpee at right around 30-35 seconds in rounds 2 and on. My goal on wall ball, was to do small sets and “quick rests

+

1-leg Sliding hamstring curl negatives x 5/side for control, do a 3-4 count on the eccentric for each rep, rest 45 sec

Landmine goblet hold alternating cossack squats x 5/side for control of end range, rest 90 sec x 4 sets

My legs really didn’t want to work after the wall ball, so the hamstring curls were fine but the goblet cossacks were just try and keep quality high

+

1-arm opposite leg double stop DB RDL x 5/side, rest 45-60 sec bt sides x 4 sets/side ( https://www.instagram.com/p/CAk0vmKFac4/?utm_source=ig_web_copy_link )

Probably should’ve gone a little lighter than 53 for the first time doing this. 

7/12

AM

Aerobic Prep

5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace

*nose-breathing only

+

10min C2 Bike @ 90-95% of 20min avg from week 1

rest 5min with easy bike spin

x3 sets

*Note: PUSH the last 1min of the last set to a max effort

I need to double check bike erg for numbers but first 10 was 218, second was 219, and last was right around there as i got the wattage up around 250-270 i think, RPM’s were at 90-91

+

Active Recovery

5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

PM

EMOM x 8

Odd min – 3 power snatch singles (finish in sub 25 sec)

Even min – 45 sec row @ 5 min ‘pace’

165

+

EMOM x 8

Odd min – 3 power clean/push jerk singles (finish in sub 30 sec)

Even min – 45 sec bike @ 5 min ‘pace’

195

+

EMOM x 10

Odd min – 3 hand flash clean grip deadlifts

Even min – 3 strict presses, 1 sec pause at shoulders each rep

275 and 125 – and went clean grip on all deadlifts  

+

Accumulate 25 wtd strict pullups, +25lbs

Done

I only had about 2 hours between the 2 sessions so didn’t get the chance to fuel up the way i would like to have done in order to push the weights a little more. Could’ve definitely went a little more, but each warm up set felt a bit grindy

7/13/2022

Push press – 3 TNG reps every 90 sec x 6

185

+

4 min amrap

15 TTB

75 double unders

rest 2 min

4 min amrap:

10 CTB Pull-ups

50 double unders

rest 2 min

4 min amrap:

5 Ring Muscle Ups

25 double unders

2+78, broke TTB 9/6 and i really felt more grip limitations towards the end, mostly on the last round. 3+59 – i went unbroken on all C2b, i know it was a mistake with all of the pulling but I wanted to go for it. I didn’t push transitions super aggressively, but i also didn’t dick around too much. 2+1 – ummmmmmm – i really felt that going UB on c2b was a mistake on the very first muscle up. I clipped on every set of dubz except for the rounds of 25

+

A – Bench press @ 30X1 tempo x 6 reps, rest 2 min x 4 sets

165

B1 – 1-arm DB bent over row with lat bias @ 3111 tempo x 6/arm, rest 1 min

Just moving my arms at this point i felt a lat bias – 40

B2 – 1-arm DB bench press @ 31X1 tempo x 6/side, rest 1 min x 3 sets

40

C1 – Strict lean away pullups x 3-5 (add weight to challenge if needed, but ensure you get a good lat bias here), rest 1 min

No loading and 3 reps – hands were very very tender

C2 – Piked position strict HSPU x 6-8, rest 1 min x 4 sets (feet on box, hips above hands)

done

7/4 – OFF or self directed ‘fun’

Fun little workout with michelle

For time – one person working

400m run

50 dual db push press

30 dual db box step overs

400m run

40 dual db push press

40 dual db box step overs

400m run

30 dual db push press

50 dual db box step overs

20:34

7/5

AM

Aerobic Prep

10min C2 Bike – start @ damper-0, increase damper every set, maintain a constant 1000m pace

*nose-breathing only

done

+

20min C2 For Max Avg Watts

*weigh yourself beforehand to and add to notes. wouldnt usually ask for that but brannen is collecting some data there

236 @ 76rpm -* body weight @ 202.2 – I did have a delicious fast food burger yesterday that might have slanted the scale ever so slightly – also as a footnote, weighed in on the same scale the next day close to the same time and weight was 200.2, so that burger definitely played some role in water retinion

+

Active Recovery

10min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

done

PM

A – Hang Power snatch – 1 rep every 30 sec x 15 @ 115-125lbs

125

B – Tall clean pull under x 2/Split jerk x 2, new complex every 90 sec x 6 @135-145lbs

145 – and tall clean pull under at that load was a little tougher than i remember, not the load but the speed needed under the bar

C – EMOM x 8 – 8 burpees to 6in touch

Average of right around 18-19 seconds each set of burpee

D1 – 90/90 shin box switches x 3/direction, rest 30 sec

D2 – Bear to bridge switches x 3/direction, rest 30 sec

D3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets

done

7/6

A1 – Prone scap swimmers x 5 slow reps, rest 30 sec

A2 – Elevated pigeon pose good mornings x 5 slow reps with empty bar, rest 30 sec

A3 – Banded snow angels from tall kneeling x 5 slow reps, rest 30 sec

A4 – Sidelying banded clamshells x 8/side, rest 60-90 sec x 3 sets

(can find these videos here – https://www.youtube.com/watch?v=0T6SPei58WA&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM&index=92&t=0s )

+

45 min around the world, constant sustainable effort

10 cal bike erg

10 cal row

10 cal echo bike

10 cal ski

Not an accurate 10’s all the way around as i set on the bike erg to start the piece and sat next to a member that I have always wanted to get to know more about but never had the opportunity present itself so i bike erg’d for 200 cals before i started 10’s just chatting getting to know. Sustainable pace, good talk test effort

7/7 – OFF

7/8

A – Thruster from rack – 1 rep every 45 sec x 16, moderate loading, crisp lockout

165 – might have been a bit more than “moderate” but it was smooth and crisp and not a single rep was grinding, even though speed out of the whole felt a little slower towards the back end, probably some mental more than physical but this probably falls into the moderate category

B – KB clean to goblet squat x 3 + KB goblet hold reverse alternating lunges x 6, rest 90 sec x 4

53 x 2, 70×2

C – Split stance good mornings x 5/side, bar on back, rest 45-60 sec bt sides x 4 sets

65 – might have been a bit aggressive as the loading at times created a little imbalance position throughout the foot and leading to a slight change in shin angle

D – Lateral lunge with light counterbalance in hands x 10 alternating reps (plate or light KB), try to sink down into a cossack squat as you extend arms in front of you, but only go through a depth you can control, rest 90-120 sec x 3-4

done – i got mad control on cossack squat depth, maybe not sit and back into full ROM down like some of those Ido Portal freaks of nature but feel strong here.

+

5 sets, not for time

40ft back rack yoke @ 320-360ft

30 sec face up GHD plank hold

80ft sandbag bear hug carry @ 150lbs

30 sec face down GHD sorenson hold

It’s been a while since i have had access to a tough yoke walk so that felt a bit tough at time but was good for lighter loads in the 40ft intervals

7/9

TTT Throwdown

12 min amrap:

4 shuttle runs

8 box jump overs 24in – open ’22 standard

12 alternating DB snatch 50lb

9+9 – tried an experiment and it failed, and failed me, I drank an LMNT with breakfast, hoping the hydration would be good throughout the day, however, right around minute 9, i felt like i was going to throw up, at minute 10 it felt like a 9 out of 10 was going to truly throw up, and pushing in one of the shuttle runs, i touched the line, and i stopped for about 5 seconds as i was pretty sure transitioning to the next run would have made it all come up, i don’t want to throw up from working out but don’t mind pushing that hard, i do, however, not want to be responsible for cleaning that up. Needless to say, i do feel the LMNT played some role, i was also pushing much harder on the runs, middle rounds on, i tried to slow down the box jump over a little so I could push the runs, and didn’t try to speed up the snatch either. This was better than last week, but those last 3-4 minutes were extremely uncomfortable on the belly. 

+

3 sets:

A1. Seated BandedBTN Lat Pull-Down: 8-10 reps – strong squeeze at bottom

Rest 10-15 sec

A2. Supinated Grip Pull-Ups: 10-12 reps @ 2011 (AMRAP w/out assistance then finish w/ spotter or feet assistance)

Rest 2-3 min

Done – strict pull ups each round were 6 with 4-5 assisted to finish out. – it also was also closer to a 4 minute rest as i was still feeling some type of way

7/2

TTT Throwdown

12 min amrap:

4 shuttle runs

8 box jump overs 24in – open 22 standard

12 alternating DB snatch 50lb

Let me start off by saying I was super pleased with my effort today especially when my nose had been draining all freaking day, a serious allergy attack, sinus infection, or hell who knows COVID. I had so much sinus pressure all day and was just a little uncomfortable. 8 + 10 – my goal was try to find a way to keep moving, i knew this would be very open esque, with high turnover, i did find myself in a few later rounds that i stopped to turn on the shuttle run (2x) and i told myself even if i slow down you cannot do that. My transitions to the box jump were good, i do recall 2 times that my transition to the db could’ve been a lot quicker, but outside of that, feel like I stayed sub 5sec each time. It was the shuttle, i got as uncomfortable today as I could on the run and knowing the box jumps really effect me my plan was to attack it, and this was about the only part of the workout from the 2nd half on that felt like a bit of a rest. Split times were – 1:16-1:20-1:23-1:24-1:25-1:26-1:32-1:30

+

Back rack split squats x 6/side, rest 2 min x 4 sets

145×2, 155×2

+

B-stance BB hip thrusts x 6/side, rest 2 min x 4 sets

95 across – tried a little heavier to start but didn’t feel like i was getting effective hip extension

6/27

Parallette shoot throughs for active pressure x 3/direction x 3 sets

done

+

Tucked planche hold with light band assist x 10-12 sec x 4 sets, rest as needed

(hands on parallettes tho, not on ground – https://youtu.be/-ykN-AEsR-E )

12 seconds but the last 2 sec were a good fight

+

Parallette shoot ‘back’ through to tucked planche hold x 3-4 sec then try to drive back through to the supported L-position, rest as needed x 6-8 sets ( https://youtu.be/ESusQIJX7-E )

I actually felt better when starting from an L versus starting in an supported L

+

Tucked ring tick tocks x 3-4/direction through a ROM you can control, rest as needed x 5 sets ( https://youtube.com/shorts/vro_QOzto0w?feature=share )

I used to love doing these and i still do

+

Glute ham raises x 6-8, rest 20 sec

Russian swings x 15 @ 32kg, rest 80-100 sec x 6 sets

done

+

1-arm farmer hold with towel (wrap towel around DB/KB and hold material instead of weight) – 30-35 sec on, 25-30 sec rest bt hands x 6 alternating sets

30sec @ 53 pound bell

6/28

AM

AMRAP 12 min @ sustainable effort

12 cal row

12 cal bike

12 cal ski

rest 6 min x 3 sets, goal will be to get faster for last set

5 even – 5 + 2 – 5 + 14 – I worked so much harder on the last set and only was able to get 12 more calories

+

5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)

I did not fall asleep this time

PM

Power snatch – 1 rep every 30 sec x 4, rest 2 min x 3 (165+)

165-175-185 – man that 185 was a grind but very pleased to hit that 

+

Power clean – 1 rep every 20 sec x 5, rest 2 min x 3 (195+)

215-225-235

+

Front squats – 5 reps every 90 sec x 5, rest 3 min x 2 (25 total, start at 185 and build as able)

185×1-205×2-215×2 —— 215×1-225×3-235×1

+

I was really pressed for time going into this part, some was my fault, some was the time of day and had to be somewhere. So the sense of urgency made me not get a warm-up in, so I had to just get into the conditioning cold. So the first 2 rounds of lunging and hsw were quite the shock to the system and i settled down a little after that. But the bigger kicker was i didn’t have time to rest much at all between the two pieces and this made it a gut check when the wall walks were back to back

6 alternating sets

Odd sets – 25ft BB OHWL @ 105lbs + 25ft HSW

Even sets – 25ft HSW + 25ft BB OHWL

9:34

+ (rest as needed)

6 alternating sets

Odd sets – 5 wall walks + 50 DU’s

Even sets – 50 DU’s + 5 wall walks

11:59

6/29

AMRAP 4min

5 Ring Muscle Ups

15 toes to bar

rest 4min

AMRAP 4min

4 Ring Muscle Ups

15 Wall Balls @ 20lbs

rest 4min

AMRAP 4min

3 Ring Muscle Ups

6 Burpee Box Jump Overs @ 24in

2 rounds – I completely underestimated how the 15 ttb were going to make those muscle ups feel. I tried to make a fast transition from the pull up bar to the rings and when i jumped up for the next set of muscle ups, it just didn’t feel good and the wheels came off from that point mentally —— 2+12 rmu felt much better this round but man my shoulders are fried, from yesterday and the work today and the mental adversity from the first amrap ——-3+2 – everything in this amrap felt really good, but after the first 2 rounds i just wasn’t in the mood to suffer as much as i needed to hear. 

+

1-arm DB strict press from seated x 6 tough reps/side, start with left arm, rest 30 sec

Weight vest ring pushups x 10-12, rest 90 sec

1-arm DB bent over row x 6 tough reps/side (ensure you control the top and negative), start with left arm, rest 30 sec

Weight vest wide grip strict pullups x 6-8, rest 90 sec x 3 sets

40 for seated press- left arm just couldn’t not move the 45 without feeling like it was going to be painful – i left my weight vest at home so i had to use a big chain for both push up and pull up – row was @ 60 with great control

6/30 – OFF

7/1

A1 – Strict press x 1 strong rep, rest 30 sec

155 – last set was not strong but the rest were pretty good

A2 – 18 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets

Felt solid

B1 – Kipping ring pullups x 10-12, rest 45 sec

12’s 

B2 – Ring rows from feet elevated x 12-14, rest 45 sec

14’s and 12’s on the last

B3 – Banded horizontal rows from straight leg seated x 20, rest 2:30 x 3 sets

done

C1 – DB overhead tricep extensions x 10-12, rest 30 sec

done

C2 – Banded tricep pressdowns x 20-24, rest 2 min x 4 sets

Done and 24 and i really didn’t want to go to 24 on each set as it was a deep burn. I did like a thousand, 

D – Band pull apart super series

done

+

500 cal bike, conversational effort

Done – i did cheat and watch some youtube videos

6/20

Parallette shoot throughs for active pressure x 4/direction x 3 sets

I really love these

+

Tucked front lever with tempo descent – accumulate 18 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c )

Broke these up into 3 sets of 6, did the first 6 with a shorter rest but still resting as needed, and a little longer rest before i started the next chunk

+

Parallette tucked planche drive to L-sit + drive back to parallette planche – 10-12 attempts, rest as needed

Felt better than last week and a little more control,

+

20 russian swings @ 32kg

new set every 2 min x 6

done

+

1-arm standing farmer hold @ 135lbs ALAP, rest 1 min bt arms x 3 sets/side (same, try to go farther!)

Using a bar that had a middle marker made a huge difference. 24-18-19 seconds (this were the numbers on the left side) – i was stronger on the right, but on the  right side, my shoulder would internally rotate the bar

6/21

Power snatch – 1 rep every 20 sec x 6, rest 2 min x 3 (155-165)

155-165×2 – felt so much more powerful, clean and crisp today, even with this as the second session of the day

+

Power clean – 1 rep every 15 sec x 6, rest 2 min x 3 (185-205)

198 used all kilo plates – same across 

+

Front squats – 3 reps every 60 sec x 6, rest 3 min x 2 (24 total, keep loading around 185-205, good speed)

185×3/205×3 – 205 – and ummmm 3 every minute x 6 for 2 sets is 36 total not 24

+

6 rounds for good speed/intent, rest 90 sec bt rounds

6 1-arm alternating DB hang clean and jerks @ 70lbs

50ft 1-arm DB OH walking lunge @ 70lbs (switch arms at halfway)

32 DU’s

1:24-1:17-1:20-1:22-1:32-1:36 – did something funky to my back, but it was more getting a little tired and sloppy on the c&j in the overhead position – did this piece in the evening as the second session

6/22

AMRAP 10 min @ sustainable effort

10 cal row

10 cal bike

10 cal ski

rest 5 min x 3 sets, goal will be to get faster for last set

5+2 – 5+17 – 5+23- for the most part, even being a little faster each set, and especially the last, i didn’t want to push the pace to much that i couldn’t have done one more set of 10 and hit some of the same paces, the bike might have gotten a little grindy but ski at or above 1100 was feeling good and very sustainable in set 2 and 3 – 

+

5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)

Done 

Did this session first in the day and the “tuesday” session as a double. I have to say, i thoroughly enjoyed doing 2 sessions, but man i wasn’t completely conditioned for that type of volume in the same day. It was a great feeling of that challenge. But it smoked me for tuesday into wednesday. I’m not saying i want to do this on the regular, but i wouldn’t mind a few double sessions on a tuesday. Wednesday was crazy and i was a little exhausted from the normal sleep wake schedule. But I still did a moderate/easy session – 10 sets 30sec on/30sec easy bike erg x 2 times with 20 turkish get ups in between @ 53

6/23 – OFF

6/24

A1 – Strict press x 2 strong reps, rest 30 sec

145 – didn’t feel super strong here today, shoulder started achy but felt better by the last set

A2 – 14 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets

These felt so much smoother and easier this week. Where they irritated the shoulder last week they all felt fine today

B1 – Kipping ring pullups x 8-10, rest 45 sec

10

B2 – Ring rows from feet elevated x 10-12, rest 45 sec

10 – feet were elevated about 20” and that made it so punch in the gut hard

B3 – Banded horizontal rows from straight leg seated x 18, rest 2:30 x 3 sets

done

C – Tempo ring pushups @ 3112 tempo, AMRAP (-1), rest 90 sec x 4 sets

12-9-8-10

D – Band pull apart super series

done

+

500 cal bike, conversational effort

Had about 50 minutes and did it on a Ass/bike

6/25

2min AMRAP: 

15 Calorie Row

9 Deadlifts (225lbs)

Max Ring Muscle Ups in remaining time 

*Rest 1 Minute Between Intervals

x4 intervals 

*Score = total ring muscle ups completed 

Driving to the gym i had a sneeze attack today and felt super congested and going into this session i felt a little off. And after the second interval i wanted to quit. I didn’t feel right and i was sweating profusely. Numbers were 6-4-1-3 – total of 14. For the last 2 weeks felt good on saturday, and today, rhythm and normal routine schedule were a little different. So live to train and be better next time

+

For time

14 ‘reps’ of 5m unbroken HSW 

(5m or 16ft, push the transitions)

7:10 – here are the 2 round splits – (which i always tried to push the turnaround transitions – but felt the fatigue was real as i was afraid my shoulders were going to give out in the 9th/10th rep round – 26 – 41 – 52 – 1:09 – 1:46 – 1:10 – 1:10