Ben Plotnicki

6/13

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

done

+

Tucked front lever with tempo descent – accumulate 15 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c )

It was right about rep 8 that the eccentric started slowing down so i had to rest a little longer

+

Parallette L-sit drive to tucked planche + drive back to parallette L-sit – 10-12 attempts. 

Nice and humbling

+

15 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

Wished i had used a barbell that had center knurling so i didn’t spend some much energy trying to readjust and be right in the center or fight for it. I want another crack at this but was around 12-16 seconds on each arm.

6/14

Power snatch – 1 rep every 15 sec x 6, rest 2 min x 3 (145-165)

155×2-165

+

Power clean – 1 rep every 10 sec x 6, rest 2 min x 3 (165-185)

185×3

+

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

205×2

+

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

6 1-arm alternating DB snatches @ 70lbs

12 wallballs to 11ft

24 DU’s

1:03-58-1:00-58-1:06-58

6/15 (compare to 5/6)

2 Full Rounds: 

30 Sec Assault @ 85+% 

30 Sec Easy Spin 

x3 

into: 

30 Sec Row @ 85% 

30 Sec Easy Spin 

x3 

+

5 rounds for time

1000m AB

500m row

17:15 – compared to 17:54 – I went into this not wanting to look at my old score, i kind of had an idea but i didn’t want to strategize based on previous information. Went at pace through 2 rounds, and on the 3rd round of the rower I decided to push a little harder, it might have effected my bike effort a little more but i wanted to dig in and push harder for those last 3 rounds. I think had I thought some things out a little more and pushed harder i could easily get sub 17 here.

+

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 down regulated so much i feel asleep – not sure what breath count it was on

6/16 – OFF

6/17

A1 – Strict press x 3 strong reps, rest 30 sec

135 – might have been a bit aggressive as my left shoulder was a little irritated today but bar still moved well

A2 – 12 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets

done

B1 – Kipping ring pullups x 6-8, rest 45 sec

Used gymnastics kip

B2 – Ring rows from feet elevated x 8-10, rest 45 sec

10

B3 – Banded horizontal rows from straight leg seated x 15, rest 2:30 x 3 sets

done

C – Tempo ring dips @ 3111 tempo, AMRAP (-2), rest 90 sec x 4 sets

6-5-6-4 – felt the shoulder a little here – also didn’t have a ton of time to warm up so that didn’t help anything

D – Band pull apart super series

done

+

500 cal bike, conversational effort

Only had time for 400 and that was about 42ish minutes

6/18

10 Rounds for Time: 

17 Wall Balls @ 20 to 10′ 

35 Double Unders

11:20 – after the 4th round i gave up the push to stay sub 10, I just didn’t feel i could keep those transitions that tight and push the rep speed that fast the whole time. I would say in round 7, was the only one that really felt the effects of fatigue mentally. But pretty happy with this effort

+

Accumulate 40 glute ham raise negatives for quality

done

6/10 (bike primer on AB, re-test next week)

Bike 3-2-1 breathing progression

done

+

E2MOM x 8

Odd sets – 75 sec bike @ target pace for re-test

Even sets – 75 sec row @ target pace for re-test

Was done on assault bike so was trying to gauge effort more than actual output on bike – row was around 1:48-1:50

+

20 1-arm alternating TGU @ 45lbs, not for time

45 pounds is so much easier than the 53’s that we have been doing

+

E2MOM x 8

Odd sets – 75 sec bike @ target pace for re-test

Even sets – 75 sec row @ target pace for re-test

Bike and row felt a little better on this set of efforts

6/11/2022

7 min AMRAP: 

7 Hang Power Clean 155lbs 

7 TTB 

7 Burpees to 6″ reach 

+ (rest 7 min)

7 min AMRAP

21 DU’s

14 row cals

7 erg facing burpee

I did not write down my scores immediately but i have a pretty good idea where i was. I knew the hang power clean load was going to be a limiter, went UB on the first 2 rounds, i think the 2nd might have been a mistake, but at that point i knew i could keep my transitions tight, and push the pace on the burpee and just try and manage short breaks with the barbell. I also hit my last round UB as well as i knew if i dropped it I wouldn’t not be picking it up as quick as i needed to so just pushed. 5+16

4+33 – had a couple of misses on dubz, and tried to keep row pace in the upper 1100’s but there was a round or 2 that it just wasn’t happening, i was pretty dizzy and not feeling great going into it and 7 minutes didn’t feel quite enough but managed to just settled in and get uncomfortable

6/7/2022

Foot/ankle warmup (barefoot/socks)

25ft/variant

Toes only forward and backward

Heels only forward and backward

Toes out forward and backward

Toes in forward and backward

10-20x Forward and backwards bunny hops

10-20x Side to side bunny hops

8-12x Forward and backwards single leg hops

8-12x Side to side single leg hops

I do not like heels only barefoot

+

TTT gait prep – 

+

800m Run @ 85-88%

^{3:54 – tried to use wattage as pace – i think i was around the 900’s – on air runner}

+

400m Run @ 88-91%

rest 3min bw sets

x3 sets

1:43-1:43-1:45 – tried to keep wattage just above 1000’s (i should’ve written down immediately for future reference but i’m pretty sure this is where it was)

+

200m Run @ 94%

rest 3min

x4 total sets

46-47-44-45 (wattage pace around 1200

+

15min Easy Walk/jog recovery effort

6/8/2022

A. Below Knee Paused Squat Snatch x 1 + Squat Snatch x1; Rest 15 sec b/t reps; Rest 2 min b/t sets x 5 sets 

155-160-165-175-180

B. Power Clean x 2 + Squat Clean x 1; Rest 12 sec b/t reps; Rest 2 min b/t sets x 3-5 complexes 

205×2 – 215×2 – 225

C. BB clean grip floating deadlifts; 6 reps x4, rest 2 min

225-235-245×2

+

6 sets for speed

5 S2O – 115lbs

10 Deadlift – 115lbs

15 Box Jumps – 24in, any how

rest walk 60-90 sec bt sets

57-1:01-59-58-54-52

+

6 sets for speed

5 Strict HSPU’s

10 TTB

15ft HS Walk

Rest 60-90 sec b/t sets

45-47-47-48-46-46

6/4

A – Power snatch – 1 rep every 20 sec x 5, rest 2 min x 4 (20 total, stick around same loading as last week at a higher density)

167-172-175-180 last set was a bit aggressive but powered through, pun intended

+

#tttTD141

15 min amrap:

14 Cal Row

8 hang squat clean thrusters 95lbs

8 box jumps 24in (open standard)

7+29 – my goal was to stay as cyclical as possible in nature, the main drop off was on the box jump overs, the rower had some drop off as well but after round 3 i stayed consistent staying in the upper 1100’s – I didn’t push much harder in here because i was afraid that it would force me to WANT to slow down my transition and keeping moving through the sq-cln/thruster – stayed unbroken on all of those sets. Even the last 2 rounds i thought about breaking to try and move faster on the box jump and the row but in the moment i told myself you probably won’t pick up the bar as fast as you need to if you break so don’t break. 

+

Bicep/Pulling Finisher:

For time:

75-100 Ring Rows – High body elevated, should be able to complete 15-20+ reps at a time

Did 15 reps at a time – and did it for time but didn’t really do it watching the clock

6/5 – OFF

6/6

Continuous wall walks x 3 reps (feet dont touch floor between reps. bring them down to about 12-16in above ground, then go right into next rep from there)

new set every 60 sec x 6-8, take a bigger break at midway point if it starts to get tight

I took a bigger break after set 5, i was fine after set 4, but the 2nd rep in set 5 I took way more hand steps than i had been taking and thats when i knew i needed a quick break. Set 6 and 7 were good and set 8 again the steps were many, i had been averaging 4-5 steps and those creeped up and it was the steps going back down to and a little loss of good controlled hollow

+

5 rounds @ steady effort

1-arm BB push press x 5-6/side ( https://youtu.be/OAk-SZOzVaE )

1-arm BB partial ROM TGU x 2/side (up to elbow/knee, then back to ground)

1-arm BB suitcase deadlift x 5-6/side

^{Last week this was super super hard, but today was not as bad. But still super super fun}

+

Core support

Sliding pike ups with feet on sliders or rower seat, controlled eccentric x 10 reps x 3 sets, rest as needed ( https://www.youtube.com/watch?v=CG-qljrMNS4 )

done

+

Single leg eccentric hamstring curls on sliders x 8/side x 3 sets ( https://www.youtube.com/watch?v=dE5d39sErBU )

done

+

1-arm side plank with hand on low ring x 18-21 sec/side x 4 sets

Right around 18-19 seconds each time

+

Reverse table top plank hold 35 sec on, 55 sec rest x 4 sets

done

test 123

5/27

2 Full Rounds:

30 Sec Assault @ 85+%

30 Sec Easy Spin

x3

into:

30 Sec Row @ 85%

30 Sec Easy Spin

x3

+

2 rounds for time of the 1k/500m (target finish of 7:20 or under)

rest walk 4 min x 5

7:03-7:05-7:05-7:07-7:07 – so so much easier on the echo!!!!!! Give me the echo on this all day.

5/28

A – Power snatch – 1 rep every 30 sec x 5, rest 2 min x 4 (20 total, less dense, lets build in load here a bit from last week)

165×2-170×2-175×1

+

2 rounds for time

50 wallballs

20 1-arm alternating snatches @ 60lbs

6:44 – broke up the wall ball strategically and stayed smooth and unbroken on snatch. Just feel a break on the db is more costly as it’s normally going to be harder to pick up right away than the wall ball

(rest as needed)

2 rounds for time

50 HR pushups

20 strict pullups (must control negative each rep)

10 even – man push ups suck

5/29 – OFF

5/30

Continuous wall walks x 3 reps (feet dont touch floor between reps. bring them down to about 12-16in above ground, then go right into next rep from there)

new set every 75 sec x 8

I was very intimidated about this workout going into it but it wasn’t as bad as I thought it was going to be. Especially as soon as i got my rhythm of how many steps to take but i always forget to look at the wall when going back

+

4 rounds @ steady effort

1-arm BB push press x 5-6/side ( https://youtu.be/OAk-SZOzVaE )

1-arm BB partial ROM TGU x 2/side (up to elbow/knee, then back to ground)

1-arm BB suitcase deadlift x 5-6/side

This was tough but a super fun/unique perspective on movement. Was hardest based on having to brace super hard on most of the movements but it was so fun to get out of the normal movement scheme and do these movements. I loved it

+

Core support

Sliding pike ups with feet on sliders or rower seat, controlled eccentric x 8 reps x 3 sets, rest as needed ( https://www.youtube.com/watch?v=CG-qljrMNS4 )

done

+

Single leg eccentric hamstring curls on sliders x 6/side x 3 sets ( https://www.youtube.com/watch?v=dE5d39sErBU )

done

+

1-arm side plank with hand on low ring x 15-18 sec/side x 4 sets

Have to make up later

+

Reverse table top plank hold 30 sec on, 60 sec rest x 4 sets

Did much later in the day 

5/31

Echo bike 3 min nasal breathing only

Echo bike 2 min inhale through nose, exhale through mouth

Echo bike 1 min regular breathing

done

+

4 sets, starting around 65-70% effort, getting faster with each set

400m run

20 cal row

20 cal ski

20 cal echo

rest walk 4-5 min bt sets

7:00-6:10-5:35-5:13 – first set might have been too conseervative but i also did not do much of a warm up to prepare for it other than the gas exchange focused warm up.

6/1

EMOM x 8

3 bench presses @ 55-65% effort (light and fast, add skinny band resistance if you can

125 w/skinny bands that didn’t feel like they did much at all

+

EMOM x 8

3 front squats @ 55-65% effort (same, light and fast, add skinny bands if able)

165 – same as above

+

B-stance BB hip thrusts x 5/side immediately into 10 bilateral hip thrusts, rest 2-3 min x 4 sets (keep them light to moderate)

95 – so originally I thought, hey i’ll do the first set at 95 and then I’ll add some load from there, but holy moly that was a deep uncomfortable burn going to the bilateral. 

+

Frog pumps x 40, rest 2 min x 3 sets

Done

This week has been absolutely crazy with the holiday throwing off the rhythm of my schedule and energy so this week was the perfect opportunity to go hard when i needed to but not for a long long time or committment and really focus on quality of movement. Much needed more due to outside stressors of a little “deload” time of change in the week

6/2 – OFF

6/3

2 Full Rounds:

30 Sec Assault @ 85+%

30 Sec Easy Spin

x3

into:

30 Sec Row @ 85%

30 Sec Easy Spin

x3

+

2 sets

3 rounds for time of (1000m AB + 500m row)

(target finish of 11:30 or under)

rest to 18 min mark for start of next set

10:38-10:31 (row times 1-6 1:51.9-1:51.9-1:53.7-1:51.4-1:51.5-1:49.7) – even though row splits don’t show it a ton, I really tried to pull back on the bike in the 2nd set so i could push the row a little harder. The bike feels smooth but it’s the rower that feel like a little more work so wanted to push that a little more and that was the big difference in the 2 sets, i didn’t feel like I was working any harder

+

5 min down regulation breathing

done

5/20

2 Full Rounds: 

30 Sec Assault @ 85+% 

30 Sec Easy Spin 

x3 

into: 

30 Sec Row @ 85% 

30 Sec Easy Spin 

x3 

+

2 rounds for time of the 1k/500m (target finish of 7:20 or under)

rest walk 4 min x 4

Once again on Ass/bike – 7:09-7:14-7:20-7:31 – next week i’m going to try and dampe that first effort a little so i can hit all sets under the 7:20 target. But next week i will be back on the echo

5/21 (quick CF workout)

A – Power snatch – 1 rep every 20 sec x 5, rest 2 min x 3 (15 total)

All sets at 165

+

For time 

10-20-30-20-10

Wallballs

DB snatches

Row cals

13:25 – this was a tough workout because there were no limiters so it was how bad i wanted to push. I personally wanted to go unbroken on the wall ball and db, if I would’ve broken might could’ve gotten the rower output up a bit higher but personally wanted to push those movements a bit more

5/22 – OFF

5/23

A1 – Strict C2B pullups x 2-3, rest 30 sec 

A2 – Strict pullups x 6-8, rest 30 sec 

A3 – Banded front lever pulls with controlled negative x 2-3, rest 90-120 sec x 4 sets ( https://www.youtube.com/watch?v=Cz6nXb_O2gg ) 

Flet so much better this week

B1 – Dbl DB reverse flys x 8-10, rest 30 sec 

B2 – 1-arm alternating lateral archer ring rows x 8-10 (4-5/side), rest 30 sec 

B3 – Tucked front lever hold x 15-20 sec on rings, rest 90-120 sec x 4 sets 

15’s on fly and lever holds were still more around 16-17 seconds

C1 – 3 unbroken TGU/side @ 24kg, rest 15 sec bt arms 

C2 – 6-8 empty BB turkish situps with straight legs, pause at top of each, rest 30 sec 

C3 – Piked HS walk around the world with toes on high box x 180 degrees/direction, rest 90-120 sec x 4 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw ) 

TGU felt much smoother today and less of a grind, unlike last week

D – Side lying GHD sorenson hold with plate pressouts x 6-8/side, rest 45 sec bt sides x 5 sets/side ( https://www.youtube.com/watch?v=308R7JHsneE )

Going to have to make up

5/24

Echo bike 3 min nasal breathing only

Echo bike 2 min inhale through nose, exhale through mouth

Echo bike 1 min regular breathing

done

+

Echo bike 90 sec progressive intensity, faster every 30 sec

rest walk 2-3 min x 2 sets

done

+

Echo bike 5 min for cals @ 92%

rest 1 min

92 – about 1 minute in the seat wasn’t tight enough so it slipped backwards I had contemplated stopping and restarting since I was barely into it but thought just found a way to mentally adjust and power through. I do think the seat snafu effected my end number because I did feel my effort was much stronger 

Echo bike 12 sec HARD effort, 48 sec slow spin x 5

rest 1 min

Echo bike 5 min for cals @ 92%

99 – damnit. I didn’t look at the monitor much and when I did with 1 minute or so left I want triple digits. Didn’t overly fight for it with not kicking too early  but definitely pushed a bit harder and kicked the last 20-25 – felt robbed for that last cal. 

*try to beat last week’s 5 min score on both pieces

5/25

A1 – Bench press – 6,4,4,2,2. rest 90-120 sec (build in loading from last week)

200-209-217-225-227

A2 – Paused front squats – 4,2,2,1,1. rest 90-120 sec. 3 sec pause at depth each rep.

225-245-265-277-287

B – Snatch grip floating deadlifts with straps from small deficit – 6 sets of 4, rest 3 min. keep chest above hips, strong lat/hamstring activation

180×2, 185×4

C – Snatch grip single leg RDL x 6/side @ 31X1 tempo, rest 45 sec bt sides x 4 sets/side (use BB for this, work to maintain balance as you load the hammie)

60 across 

+

For time

3 rounds

5 power cleans @ 185lbs

10 bar facing burpees

into

3 rounds 

50ft HSW

75 DU’s

13:51 – knew the hs walk would be a limiter so didn’t get super uncomfortable on the first couplet, tried to keep the burpee around 3sec/rep and pc about 1 every 5-6 sec

5/11

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

175-185-205-215-220(x3 – was afraid without a spot that fighting for the 4th rep would be a little risky)

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

195-220-240-250-270

+

Every 5 min x 4 sets

Row 500m, then rest to 2 min mark

20 burpees to 12in touch (switch directions each set, target finish of sub 60 sec each round)

:59-1:06-1:00-1:02 – might have gone a bit faster than I needed on the last row. It was my legs I felt that slowed me down for keeping that 3sec/rep avg 

Tried to hit all rows at 1:46-1:48 – last row was mid to low 1:40’s

+

B – B-stance BB hip thrusts x 8/side x 4 sets, rest 1 min bt sides, keep these moderately loaded so you can get good isolation on the loaded side

95×2 sets, 115x 2 sets

5/13

2 Full Rounds: 

30 Sec Assault @ 85+% 

30 Sec Easy Spin 

x3 

into: 

30 Sec Row @ 85% 

30 Sec Easy Spin 

x3 

+

1 round for time of the 1k/500m couplet from last week, at 7-10 sec faster than average split from the 5 round version

rest walk 2 min x 6

Today had to do all sets on an Assault bike so wan’t as accurate on bike but pushed effort just a bit more. Good thing for accuracy/effort and progressions is I will be at the same location next friday. 3:36-3:35-3:39-3:35-3:34-3:31 

5/14

Power snatch x 1/Snatch balance x 1 – new complex every 90 sec x 8, speed strength focus, move well

125

+

Power clean x 1/Split jerk x 1 – new complex every 90 sec x 8, same as above

165 x 3, 185×5 – probably should have stayed or gone to 175 moved well and was still speed strength focus

+

For time

Annie (DU’s/situps)

One of my biggest fears is that sit ups would be in a competition and i would be screwed and would look so unathletic. 10:35 – i do think this is a PR, i avoid annie like the plague. My abs cramp up and it hurts. Today it didn’t happen until the end of the round of 40 but i’m slow and it is a deep uncomfortable pain.

5/15 – OFF

5/16

A1 – Strict C2B pullups x 2-3, rest 30 sec 

A2 – Strict pullups x 6-8, rest 30 sec 

A3 – Banded front lever pulls with controlled negative x 2-3, rest 90-120 sec x 3 sets 

3 on strict c2b and this was easier than hitting the 8 on strict. And 3 on banded lever pull but controlling negative on rep 3 was harder then the first 2

(https://www.youtube.com/watch?v=Cz6nXb_O2gg )

B1 – Dbl DB reverse flys x 8-10, rest 30 sec 

B2 – 1-arm alternating lateral archer ring rows x 8-10 (4-5/side), rest 30 sec 

B3 – Tucked front lever hold x 15-20 sec on rings, rest 90-120 sec x 3 sets 

15’s on fly’s and I love the archer, i feel it is more effective for me than single arm ring row – on tucked lever hold had to be executed on low rings with not much space bt me and the ground but 15-17

C1 – 3 unbroken TGU/side @ 24kg, rest 15 sec bt arms 

C2 – 6-8 empty BB turkish situps with straight legs, pause at top of each, rest 30 sec 

C3 – Piked HS walk around the world with toes on high box x 180 degrees/direction, rest 90-120 sec x 3 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw ) 

3 UB TGU is evil, but it made me not fuck around and I need that on tgu or else i will take my sweet time because it is hard to go back to back to back

D – Side lying GHD sorenson hold with plate pressouts x 6-8/side, rest 45 sec bt sides x 4 sets/side ( https://www.youtube.com/watch?v=308R7JHsneE )

This might be the first time that I felt i did this exactly the way you look in the video

5/17

Echo bike 3 min nasal breathing only

Echo bike 2 min inhale through nose, exhale through mouth

Echo bike 1 min regular breathing

done

+

Echo bike 90 sec progressive intensity, faster every 30 sec

rest walk 2-3 min x 2 sets

Done – built up to just over target goal pace

+

Echo bike 5 min for cals @ 90%

92 – I wish i can remember but my target goal was mid to upper 300’s

rest 1 min

Echo bike 12 sec HARD effort, 48 sec slow spin x 5

Tried to get into the 80’s a quick as possible topping out at 86 – final cal total was 40

rest 1 min

Echo bike 5 min for cals @ 90%

96 – big difference was i closed my eyes and went off of feel instead of tiring to stay around a target cadence. I would only glance at the screen to do a time check and tried to use my breathing cadence to estimate time

*try to replicate the first 5 min cal score in the second 5 min, after the intervals

5/18

A1 – Bench press – 6,6,4,4,2. rest 90-120 sec (build in loading from last week)

195-199-207-216-225

A2 – Paused front squats – 5,3,3,1,1. rest 90-120 sec. 3 sec pause at depth each rep.

205-225-255-275-285 – the 285 was at around a 9.9 RPE 

B – Snatch grip floating deadlifts with straps from small deficit – 5×5, rest 3 min. keep chest above hips, strong lat/hamstring activation

165 across – was wanting to make sure i got all sets in so i didn’t build much more than this but this was good for the day as great lat activation and good hammie tension

C – Snatch grip single leg RDL x 6/side @ 31X1 tempo, rest 45 sec bt sides x 3 sets/side (use BB for this, work to maintain balance as you load the hammie)

55 across – and actually felt better at 55 than the empty barbell

+

3 rounds for time

5 ring MU

10 hang power snatches @ 95lbs

15 burpees to touch rings

7:48 – first round transitions could’ve been better. My goal was to hit burpee in about 50 seconds, but to accomplish that I had to break up hps. That just didn’t feel good today. I felt a little weaker there. This was also, even at this point in the day was a really really long day for me so i wanted to pick my battles where i was going to excel and burpee were it. Didn’t jump on rings immediately going into 2nd round for that poor transition but did better into 3rd as i trusted myself and my technique.

5/6

2 Full Rounds:

30 Sec Assault @ 85+%

30 Sec Easy Spin

x3

into:

30 Sec Row @ 85%

30 Sec Easy Spin

x3

+

5 rounds for time

1000m AB

500m row

17:54 – I had a hard time getting the rower under 1:48 on not feel like grinding work, I was hovering around 1:48-1:51 – and any time I tried to get that under it felt like a grind. Not like an effort of shifting from 85-95% just didn’t feel smooth. Bike cadence stayed around 68-70 which is upper 300 wattage if i remember. The bike felt smooth today, but not the rower. And that was consistent in the warm up as well. I even tried different rowers but they both felt very similar. 

5/7

For time

40-30-20-10

Row cals

GHD situps

HR pushups

19:03 – row felt better than yesterday – just took it nice and easy with GHD…..i was saying jokes in my head about a conversation between you and i, a couple weeks ago i started slow dripping ghd into my warm up, over the past 8 months i have done zero ghd sit ups, 3-4 weeks ago i told you they felt great in a no intensity setting and you replied with the proverbial joke “hold my beer”….so i’m super happy with this. This was some very very minor discomfort on the beginning of the set of 40, like a 1 or a 2 out of 10 which is such great news so happy to say we are good to go.

(rest 10 min)

For time

40-30-20-10

Bike cals

Wallballs

Russian swings @ 24kg

15:45 – If you were ever to put this workout or this combo back in the rotation, (my goal is/would be)  i want to be able to do this piece with unbroken WB and Swing and keep the same effort on the bike. I broke strategically on both the WB and swings to try and keep my bike effort higher. At this point of typing i do not remember my bike average but i’m pretty sure i tried to keep it around 330 wattage give or take

5/8 – OFF

5/9

A – Mid thigh hang power clean – 2 reps every 45 sec x 10, build from last week

165×5 – 175×5

B – Push press – 6 sets of 6 with 2 sec hold overhead each rep, rest 2 min, moderate loading

165 x 4, dropped to 155 on the last 2 sets as i felt speed was slowing down, and wanted to keep speed and high quality stability overhead

C – 1-arm DB push press x 8 TNG reps with 1 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 4 sets

60 across and only did 3 sets as my time was flying by and wanted to prioritize the bike efforts and getting in all 8 sets there.

D – AMRAP 55 sec strict pullups, rest 65 sec x 3, rest 4 min x 2 sets (6 x 55 sec rounds)

21-14-14 ____(16-14-12) – due to fear of time, cut rest time between the 2 sets to 3

+

Echo 34 cals @ 90% effort, (goal finish times of just under 2 min, dont try to go extra hard on these, make the finishes consistent and sustainable, should feel grindy but doable)

rest walk 2 min x 8 sets (take a bigger break at halfway)

1:52-1:50-1:52-1:53-1:51-1:53-1:55-1:59 – felt like much more of a grind to hit these numbers today then the 30 cals of last week

As a note, as my schedule has gotten super busy, i want to make sure I always eat a good breakfast. So this am I tried a breakfast that took much less time to prepare then my normal pale-esque eggs and sausage breakfast. It was more dairy based, i have no noticeable (or ever had) gut irritation to dairy, but wondering if it had any effect on some of my perceived RPEs. It will be something to keep an eye on, and some days i would rather have to grind through these sessions than not have any fuel or really shitty processed fuel (but i guess i could play around with that too)

5/10

90 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go

done

+

Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 4 sets

done

+

Positional breathing from quadruped position (hands below shoulders, knees below hips – https://www.youtube.com/watch?v=rA_xFsWUPPU ). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 4 sets

done

+

Piked HS walk 180 degrees + 10 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 4 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw )

Done – and still make me dizzy sometimes

+

Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )

KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 4 sets

Went half kneeling on banded external to OH – just felt that kept me more honest and gluing my ribs down

+

For time

20-18-16-14-12-10-8-6-4-2 wallballs @ 30lbs

10-9-8-7-6-5-4-3-2-1 Ski erg cals

9:31 – resetting the rower was the biggest frustration here, and holy shit this was a nasty deep lung burn. I did not anticipate that type of burn. The other hard part about the ski not just resetting was getting that first calorie, each time you really dig in and get several strokes and you look at the screen and you don’t have a calorie yet and especially when there are so few. Wall ball unbroken, not sure how much this cost for effort on ski but was a good mental victory after the recent amount of wall ball volume and having to break them. This got really uncomfortable around the round of 7 or 6 ski cals, just short turn around time and knowing you have to keep pushing.

5/2

A – Mid thigh hang power clean – 2 reps every 30 sec x 12, work on speed/smoothness of turnover, and active catch position with hips. keep these around 135-155

155

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

165 across

C – 1-arm DB push press x 6 TNG reps with 1 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 3 sets

60-70×2 – 70 was a bit heavy for the left arm, towards the last few reps keeping the elbow up was the challenging, wasn’t as much the strength to drive the pull overhead

D – AMRAP 45 sec strict pullups, rest 45 sec x 3, rest 4 min x 2 sets (6 x 45 sec rounds)

(18/12/10) – (15/10/9)

+

Echo 30 cals @ 90% effort, (goal finish times of just under 2 min, dont try to go extra hard on these, make the finishes consistent and sustainable, should feel grindy but doable)

rest walk 2 min x 6 sets

1:38-1:36-1:34-1:38-1:41-1:41 – definitely didn’t go too hard and felt i wa right around 90% effort, so the moral of the story is, find this exact bike everytime i do some bike work

5/3

75 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go

done

+

Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 3 sets

Really tried to fight to press my torso through my arms

+

Positional breathing from quadruped position (hands below shoulders, knees below hips – https://www.youtube.com/watch?v=rA_xFsWUPPU ). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets

Que to breath through the mid to upper back was key

+

Piked HS walk 180 degrees + 10 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw )

Tried to rotate which way i started to see if there was major discrepancy in directions

+

Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )

KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 3 sets

Love giving overhead drops to my clients but don’t love doing them as much, just a good kind of hard

+

For time

27-21-15-9

Row cals

Wallballs

*rest 60 sec bt rounds, keep intensity a bit higher here but dont go dark

8:24 – got a bit higher output each interval on the row, some of that may have been mental and some may be not a  long enough ramping warm up. Regardless, fun piece and had a buddy jump in with who is a really strong rower so that was some motivation as well 

5/4

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

165-180-185-195-205

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

165-185-205-225-255

*goal will be to build for each set, for each movement. don’t have to end maximal effort here, just something tough by the end and we will build on that

Wasn’t exactly maximal effort but wasn’t much more in the tank for the bench press, but squat felt good

+

Every 5 min x 4 sets

Bike erg 1k

16 toes to bar

12 bar facing burpees

3:00 – 2:54 – 2:54 – 3:00

+

B – B-stance BB hip thrusts x 6/side x 4 sets, rest 1 min bt sides, keep these moderately loaded so you can get good isolation on the loaded side

Was a little pressed for time so started and stayed light because i knew i could get some sets in there without having to keep adding weight to find the sweet spot