Ben Plotnicki

11/28

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

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

+

EMOM x 5

Squat Snatch x 1 @ 155lbs

Wanted more reps, felt good

+

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

275 – felt heavier than it should

+

2 min amrap:

25 double unders

5 DB power cleans @ 50lbs

5 CTB pull ups

rest 30 sec

2min AMRAP: 

25 Double Unders 

5 DBL DB Thrusters @ 50lbs

5 CTB pull ups 

rest 30 sec

x4 sets

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

11/21

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

145-150-155

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

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

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

245

+

8min EMOM: 

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

Min 2: Easy Bike to 50 sec mark

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

Min 4: Easy Row to 50 sec mark

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

+

8min EMOM: 

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

Min 2: Easy Bike to 50 sec mark

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

Min 4: Easy Row to 50 sec mark

11/22

For time

15 ring MU

150ft HSW

15 bar MU

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

+

6-8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

15 wallballs 

Bike erg 500m

Rest/Walk 60 sec bt sets

(try to keep same splits as last week)

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

11/23

Row 20 cals, directly into

18 chest to bar

rest 2-3 min

Echo 20 cals, directly into

18 chest to bar

rest 2-3 min

Ski 20 cals, directly into

18 chest to bar

rest 2-3 min

Row 20 cals, directly into

18 toes to bar

rest 2-3 min

Echo 20 cals, directly into

18 toes to bar

rest 2-3 min

Ski 20 cals, directly into

18 toes to bar

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

+

Every 3 min x 5

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

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

+

Bike erg 13 min @ damper 0, RPM>90

11/24 – OFF, Happy Turkey Day

11/25/2022

Paused squat clean x 2 singles

Regular squat clean x 2 singles

rest 3 min x 5 working sets

*patience on paused reps

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

+

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

rest 3 min x 5 working sets

225 – this was just cruel

+

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

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

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

+

Every 90 sec x 10 alternating sets

Odd sets – Row 100m HARD

Even sets – Ski 100m HARD

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

11/26 (compete overlap)

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

145-160-170-180

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

55

+

For Time

210 Single Unders

21 Thrusters (95lbs)

150 Speed Steps (count only on 1 foot)

15 Thrusters

90 Double Unders

9 Thrusters

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

+

EMOM x 12:

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

Min 2: 30 sec Planche Lean

Min 3: 30 sec AMSAP Bar Hanging Tuck Hold 

Min 4: Rest

Done

11/18/2022

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

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

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

+

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

(185-205)

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

+

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

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

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

+

Every 90 sec x 8 alternating sets

Odd sets – Row 100m HARD

Even sets – Ski 100m HARD

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

11/19

tttTD

12 min AMRAP

3 wall facing strict hspu

6 hang power cleans @ 155lbs

9 toes to bar

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

+

Accumulate 40 strict chest to bar pullups, not for time

done

11/15

HSW skill

50ft bear crawl with straight legs and straight arms

50ft crab walk, try to keep hips high

50ft inch worms, arms straight throughout

50ft walk with swing into handstand

done

+

For time

7 ring MU, rest 45 sec

5 ring MU, rest 30 sec

3 ring MU, rest 4 min x 2 sets 

*30 total

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

+

6-8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

15 wallballs 

Bike erg 500m

Rest/Walk 90 sec bt sets

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

11/16

Row 20 cals, directly into

15 chest to bar

rest 2-3 min

Echo 20 cals, directly into

15 chest to bar

rest 2-3 min

Ski 20 cals, directly into

15 chest to bar

rest 2-3 min

Row 20 cals, directly into

15 toes to bar

rest 2-3 min

Echo 20 cals, directly into

15 toes to bar

rest 2-3 min

Ski 20 cals, directly into

15 toes to bar

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

+

Bike erg 10 min @ damper 0, RPM>90

done

11/17 – OFF

11/9

Every 4 min x 4 sets (2 of each)

Odd sets – 20 cal echo bike + AMRAP RMU to 3 min mark

Even sets – 20 cal ski + AMRAP HSW 25ft increments to 3 min mark

RMU – 15-11 —— HSW – 100ft – 50ft – I went a bit too hard on bike and didn’t feel like i had control the way i should’ve, gaining 10-15sec wasn’t worth it

+

Every 4 min x 4 sets (2 of each)

Odd sets – 500m row + AMRAP GHD situps in remaining time

Even sets – 20 power clean and jerks @ 135lbs, AFAP

Ghdsu -> 35 – 25 – pcj -> 2:21 – 2:56 

+

Bench press x 6,6,4,4. rest 2 min

165-185-205-215

Back squat x 6,6,4,4. rest 2 min

225-245-265-275 – wasn’t confident enough to hit 285 for the last 4 but in hindsight i think i would’ve been good

+

Bike erg 10 min @ damper 0, RPM>90

11/10 – OFF

11/11/2022

Paused squat cleans – 1 rep every 45 sec x 4, rest 2 min x 5 sets 

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

205-215-225-235-245

+

Isometric deadlifts – 12 sec hold, new set every 2 min x 6

*lift to mid shin, hold isometrically in that position with a good brace, tension in hamstrings/lats/posterior shoulder, good brace in low back. play with loading a bit here this week, id say start around 165-185lbs and make sure you can feel the tension appropriately before you build

185 was plenty – definite good tension in lats and hammies

+

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

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

10 sets – started getting a little sloppy on set ⅞ – wall facing felt good by the butt facing was where feet started coming off the wall, just had to make sure hand position was right and keeping core engaged

+

6 sets for intensity

Row 15 cals @ > 1400 cal/hr

Odd sets – 20 wallballs @ 30lbs

Even sets – 12 BBJO @ 24in

rest walk 2 min bt sets

WB – 1:30-1:26-1:24 – 30lb wall ball is not forgiving at 30lb if you catch it a little out of perfect    BBJO – 1:24-1:24-1:26

11/12/2022

AMRAP 30 sec

Power snatches @ 155lbs

rest 90 sec x 3

6-7-7 – after hitting 6 in the first set i thought i cannot have that number 2 more times and i did a much better job of following the bar down and grabbing it pretty quickly. Was pretty pleased with myself here. 

+

3 min amrap:

15 front squat 95#

15 pull ups (kipping chin over bar)

2 min rest

3 min amrap

15 OHS 95#

15 CTB pull ups

2 min rest

3 min amrap

15 thrusters 95#

15 bar muscle ups

98 – 62 – 34 —– I feel like i really missed the opportunity to suffer here. Felt great in the first one but after I felt a little fatigue in the c2b had a moment of mental weakness and lack of confidence.

11/13 – OFF

11/14 (compete overlap)

A. Snatch: 2,2,1,1,1,1; rest as needed – 80,83,85,88,90,93% 

170-180-185-190-195-200

B. Back Squat: 5,5,x; rest as needed – 77%, 82.5%; AMRAP @ 85%

275-295-6@305 there might have been one more in there but definitely not 2. After 4 I said you gotta get one more and the that rep was pretty strong so I went for one more. 

+

4 Sets: 

2min Clock: 

12 Deadlifts @ 255/175# 

8 Strict HSPUs

45 Double Unders 

AMRAP Burpee Box Jump Overs in remaining time (24/20″”) 

rest 1min bw rounds 

*Score is total # of BBJOs completed in 5 rounds

Well I did 4 because it says 4 sets but in the score it says 5 rounds and didn’t see 4 until typing in notes. Total reps was 37 (12-11-8-6) deadlifts started slowing down. Came off the wall of hspu in set 4 as back started arching a little and missed one double under. I knew it was a short window so that forced some urgency in me to just kick up no matter where my hands were and grab the rope and go.

11/4

Self directed, bike and bodyweight for some sweat

18 Bike erg cals every 2 minutes

Amrap ski cals in remaining time until completing 150 ski cals

15:57 – this was fun, I kept a pretty high cadence on the ski but then when i was 40 cals out from finishing i didn’t know if it was doable to get 20 in a minute twice but i dug in and went for it. A great little machine sweat

11/5

A. Power Snatch x 3/OHS x 2; 1 complex on the 90 seconds for 6 sets, moderate loading, tech focus 

145×2, 155×4

+

tttTD

AMRAP 12 min

Row 16/12 cals

8 burpees over erg (facing away from monitor)

8+13 – I knew the row was going to drop off a little so my 2 mini goals were to keep it close to 1200, and somewhere in the middle of each set I had to have 7 strokes that were about 1300 and for the most part that was achieved, some high 1200’s but it was a nice little challenge to make myself push when I really didn’t want to 

+

Banded quadruped knee extensions x 24, rest 30 sec

Banded KB swings x 18 (lighter bell, skinny band, drive with hammies), rest 30 sec

18 banded abductions from upright seated + 18 banded abductions from leaning forward (mini-band or doubled up skinny band around knees, seated on bench, squeeze at end range), rest 30 sec

6-8 hamstring walkouts from supine (4-5 mini steps/side, holding a strong brace throughout – https://www.youtube.com/watch?v=KUQ1RldKLHk ), rest 3 min x 3 sets

done

11/6 – OFF

11/7/2022 (compete overlap)

Clean and jerk – 7 singles, starting at 80% and building to 90-92%. rest as needed

215-225-230-235-240-245-250 – almost lost my right hand in front rack on the 250 but was patient in the hole and actually felt pretty crisp after that in the clean. Jerks felt a little more dialed in and 1st pull felt weak. 

+

8 rounds

1 minute clock

4 shuttle runs (25′ down and back) 

4 DBL DB Snatch @ 50lbs 

amrap box jump overs in remaining time (24in, open standard for step downs)

Rest 1 minute bw rounds

11-10-11-12-11-11-11-12 – got sloppy on some of the shuttles towards the end. Was trying to push the pace and would lose a straight line or stand to talk after a transition. Db’s did not feel as light as I had hoped. 

11/8/2022

40 min around the world, easy effort throughout

90 sec reverse sled drag, walking effort

30 jump rope speed steps

Echo/Ass bike 2k

Wall facing alternating shoulder taps x 20

Sled pull throughs x 50ft

Row 20 cals @ < 22 strokes/min

This is the kind of day that i might start strong but have a tendency to check out but i had a partner to jump in with me to help keep me focused 

+

Bike 8 sec high effort but not sprint

Bike 52 sec @ recovery pace x 6

Got up to 900 on first and used a rolling to start to help get me up to 1000+ on most and one above 1100 – i know it is not a sprint but it became a game to see if I could ramp it up to those efforts

10/28

2 min clock

Row 25 cals

AMRAP RMU in remaining time

rest 2 min bt sets x 3

8-6-4

+

2 min clock

10 shuttle runs

AMRAP rope climbs in remaining time

rest 2 min bt sets x 3 sets

To 12’ height – 5-6-5

+

6-8 sets, new set every 75 sec

10 GHD situps

25ft HSW for speed

*adjust volume of GHD as needed

8 sets, but i took a full interval off after the 6th set – hs walk felt good today, it was the ghd sit that i should’ve adjusted volume and not take that one interval off but it felt good to hit that number of reps

+

Bike erg 10 min @ damper 0, RPM>90

Not a good day today, was super tired, didn’t mentally feel great so today just dug in and wanted to give all i had and survive

10/29

tttTD

30 power snatches @ 135lbs

20 wall walks

30 power cleans @ 135lbs

11:42 – i know on paper this is not a good score, but there were some good victories in this for me. First off, i looked at this workout and i thought, every one is a weakness for me so it is an opportunity to get better. The Isabel portion, i knew this would have some carryover into the wall walks so i didn’t want to be too aggressive but I did move with a sense of urgency. My plan was to do a 5-5-4-4-3-3-2-2-1-1 type of strategy, 5 quick reps and then a rest, in these cluster sets i didn’t try to lift every xx seconds, i just picked up the bar and went. I do not recall having a Isabel time on record in an extended period of time but i finished it around 3:12 and i’m fairly happy with that in this context. The 20 wall walks, well, i knew i would rest bt reps so my goal here was to do the workout in 3’s and one last 2, and each mini set of 3 i would go down and back up, i knew i would rest longer than i wanted or needed in between those 3’s but hitting all of those 3’s more aggressively was a mini victory. Power clean i did a similar 5-4-3-2-1 but with a lot more sense of urgency, the only long break was after the first 5 as my transition was solid. 

+ (rest as needed)

TTT gait prep

+

2 min jog @ 180 strides/min

1 min walk x 2

+

Run 300m @ 2 mile TT effort

Walk rest 100m x 3

rest 5-6 min x 2 sets

Air runner battery or plug in was not present so i had to rely on watch for effort. And i know doing on runner isn’t always 100% accurate and 300m = 300m, so goal was to be finished with the 300m around 1:20ish. This was probably (on the runner) a more aggressive pace than i would hit a 2 mile, but it was sustainable over the course of the intervals.

10/30 – OFF

10/31

Snatch balance x 1/OHS x 2, rest 15 sec (can take this from rack, but then drop to floor)

Squat snatch x 2 reps, rest 8-10 sec bt reps, rest 3 min bt sets x 5

165-175×2-180-185 – my footwork was way off today and my dip and drive was not as quick on the snatch balance. I wanted to be more aggressive but those two things weren’t dialed in so didn’t push the weights as much as I originally wanted. The 2nd rep caused me problems today as well. 

+

For time

60 1-arm alternating DB snatches @ 50lbs

50 row cals

40 1-arm alternating DB snatches @ 60lbs

30 ski cals

20 1-arm alternating DB snatches @ 70lbs

10 BBJO @ 30in

12:45 – i complexity underestimated the 60lb dumbbell feeling as tough as it did coming off the row. I tried to push the majority of the row until the last 8-10 cals. I also came close to going unbroken on the first 50 but noticed my speed per rep was slowing down so I stopped at 48 to turn on the rower. And used that for a quick transition on and getting to work. After the 60 I was ready for the 70 to be work and not fast. Did 12 reps. With changing on the ground. My break after that was too long but found my rhythm on the last 8. I wanted to get the last 10 reps in under 30 seconds, based on when I glanced at the clock I think it took about 32-33ish. 

11/1

Every 3:30 x 8 sets

Row 15 cals

Echo 12 cals

Ski 9 cals

*target finishes around 2:15-2:20 to start, then try to bring it down from there as you go

2:19-2:14-2:12-2:09-1:58*-1:57-1:55-1:52

+

4 sets core support

1-arm KB drag throughs from front plank x 4/direction

1-arm BB heavy farmer carry x 50ft/side

Face up GHD plank hold x 20-30 sec

Face down GHD sorenson hold x 30-40 sec

11/2 (compete overlap)

Squat clean x 1/Hang squat clean x 2/Front squat x 3 – rest as needed x 4 strong sets

205-220-230-245 – i am super pleased with this effort, going into today i would’ve been happy hitting 225, but after 205 and then 220 i thought, F it, go for it and see what could happen. The 2nd rep pulled me forward a little but this is a good confidence booster for some of the lifts i haven’t felt great about in a month or so

+

3-4 Rounds for Quality:

4 Strict Pull-ups

6 Wall Facing HSPU’s

10 Pistols/side – Not Alternating (use pole/band for assistance as needed)

Strict pull ups – easy, wall facing hspu felt good, 6 was a perfect number, and pistols were good, i couldn’t do them unbroken, right leg is weaker but i felt so much better on that leg, left leg, almost too much external rotation from the femur which made me foot imbalance a little

+

For Time

50-40-30-20-10 Row Cals

15 BBJO after each round, 24in

14:47 – it was the round of 30 and 20 that got me. My goal when I got on those and felt the lack of power and the deep amount of suffering was to try and keep my stroke rate high. I knew if I kept my stroke rate high I was going to keep a more consistent cal/hr, at times I dipped lower than I wanted but with that rate I could get it back up. Burpee – stayed around sub 55 seconds but transitions got a little slower, last round I tried to push by doing a jump the feet up instead of a step but o couldn’t find the consistent footwork rhythm to make that work. 

+

50 banded strict presses for time (high band tension, should get 12-15 on first set then have to start breaking)

5:41

10/21

A1 – Isometric front squat pin press x 8-10 sec hard contraction at or just above parallel, rest 20-30 sec

A2 – Clean pull x 1.1.1 @ 255lbs, rest 5-6 sec bt reps, rest 20-30 sec after third (drop each from the top, and reset stance/brace to get good power)

A3 – Row 6 strokes for max watts, rest 3-4 min x 2 sets for CNS prep

I did like this warm up

+

Squat clean – 8 reps for time @ 225lbs, rest 3 min x 4 working sets
1:19 – 1:44 – 1:46 – 1:57 – the limiter came when my legs got tried and i didn’t receive the barbell in the perfect position, if the bar was 1cm forward in the hole grinding out of the squat was not easy, this never happened in the first 4-5 reps, but if it happened in the last 3 it was a grind. Tried various plans of going off of feel, every 12-15sec etc but the first 4 reps felt smooth and steady

+

6 alternating sets, start a new set every 4 min

Odd sets – 15 cal C2 standing at damper 10 + 30 sec wall sit + 10 front squats for speed @ 135lbs

Even sets – 15 cal C2 standing at damper 10 + 30 sec wall sit + 20 walking lunge steps @ 50/hand

Due to time constraints i only had time to get in 4 sets of each.was also still recovering from the loss of sleep and not feeling great off the tooth situation. 

10/22/2022

3 sets

A1. 6 DB Push Press + 6 DB Push Jerks – moderate load/cycling focus 

A2. 10-12 Supinated Ring Rows

Rest 60 sec b/t each

50’s were good, did 2 sets at 60 and was a bit aggressive.

+

3 Rounds for Time: 

14 Thrusters @ 115lbs

7 Ring Muscle Ups 

rest 1min 

3 Rounds for Time: 

14 Bar Facing Burpee 

7 Bar Muscle Ups 

*Score is total time 

14:55 – i knew i needed to break the thrusters up from the jump and they felt so easy i almost went UB (whatever happened this week with my teeth had some carryover and didn’t feel 100% for the rest of the week), so i was just mindful of that, i tried to have short/quick transitions and executed that well but it meant i needed to break up the movements and not feeling 100 i wasn’t able to keep the pedal on the medal. The first couplet felt really good but the burpee couplet got to me, just couldn’t keep the pace on burpee that i wanted.

10/23 – OFF

10/24

Dip snatch x 2 reps, drop and rest 15 sec

Squat snatch x 2 reps, rest 8-10 sec bt reps, rest 3 min bt sets x 5 sets

155-160-165-170×2

+

OHS ladder for time (take bar from floor, change your own weights)

15 reps @ 115lbs

10 reps @ 135lbs

5 reps @ 155lbs

2:07 – about rep 6/7 of the 135 is when i felt speed/rep slow down a little

+

For time

15-12-9-6-3 power cleans @ 115lbs

4 shuttle runs after each round (1 shuttle = 25ft out + 25ft back)

5:13 – wrist was in a ton of pain today (what looked like the cyst I had was suddenly no longer present on my wrist so I’m assuming it burst at some point and was also thinking that is where the discomfort was coming from) so it made the front rack on the power clean a little uncomfortable, did the first set UB, broke the 12 and 9. Tried to stay consistent on shuttles but those started feeling like i was running in quicksand.

10/25

Bike 3-2-1 breathing progression

+

Row 15 cals @ 1600+ cal/hr

Row 15 cals @ 1200-1300 cal/hr

rest 2 min

Bike (echo or ass) 15 cals @ 450+ watts

Bike 15 cals @ 350-375 watts

rest 2 min x 5 sets for consistent intensity

Row – 1:17-1:16-1:13-1:15-1:14

bike 1:17-1:17-1:16-1:17-1:20  –

had my yearly physical and they drew blood so not sure if that’s what hit me so hard in the 4th set, even though the numbers didn’t really dip but the effort I felt to stay consistent did. I knew I could make it on all but it was all about pushing mentally. was also really trying to hammer the first 15 and buy some rollover cals but also express that high output – row was about 1700’s and bike was about low 600’s high 500’s.

10/26

A – Pause front squat; build to a 5rm, then drop to 90% and perform 5 sets of 3 reps for speed; rest 2 min bw sets

255 – might have been about 5 more in there but this was a strong effort – drops at 230 – kept the pause in the bottom and speed was very relative here.

B – Rear foot elevated split squats x 8-10, rest 2 min x 3 sets

Went with db’s and loading was 35-40-45 – right foot forward felt great – left foot forward was still apprehensive about the adductor/groin – it was there but didn’t create any issues, but was just being a bit conservative with that

+

6 Rounds for time

12 kHSPU

60 DU’s

12 toes to bar

12 1-arm alternating DB hang clean and jerks @ 50lbs

Rest 1 min b/t rounds

16:47 – 1:54 on first round and every round after that was about 1:58 except for the last round were I had a grip(s) issue on the db work. speed/rep on hspu and ttb felt like it slowed down in the 5th round

10/27 – OFF

10/17

Squat Snatch cluster – 1.1.1 x 4 sets, rest 10 sec/2 min

170-180-185×2

+

2 min working window, 1 min walk rest x 4 rounds

5 dbl DB devil press @ 50/hand

15 wallballs (20lbs to 10ft)

AMRAP row cals in remaining time

(score = total row cals)

88 – when i started this my goal was 80 and then I realized that would be selling myself short. I am surprised i do not have bruises from the devils press because I was trying to improve cycle time by getting back to the ground as fast as I could and faster than I have ever moved on DP. was pretty pleased with that effort. I will also say, i did not reset rower, so that definitely helped by a few extra cals each round. First round was 20 and I know i had a 23 once or twice and on the last round I tried to do some quick pulls but that reminds you that there is no benefit from that, just keep pulling all the way through. 

10/18

Bike 3-2-1 breathing progression

+

Row 15 cals @ 1600+ cal/hr

Row 15 cals @ 1200-1300 cal/hr

rest 2 min

Bike (echo or ass) 15 cals @ 450+ watts

Bike 15 cals @ 350-375 watts

rest 2 min x 4-5 sets for consistent intensity

Row 

1:17-1:17-1:15-1:16

Bike 

1:20-1:18-1:21-1:22

I was going to do a 5th but I felt that I was fighting a bit more just to keep output close to the same on the lat round and the 3rd round on the bike. The 3rd round on the row felt like it did me in a little.

10/14/2022

EMOM x 16

Min 1 – Row 30 sec @ 1200 cal/hr

Min 2 – 30 sec bar facing burpees (target of 9-10)

Min 3 – Echo 30 sec @ 65 RPM

Min 4 – 30 sec box jump over (step down on far side)

BFB – 13-11-11-11 – the first round with 13 was a hop up no step and that felt good and smooth but i also decided that in the middle of a metcon I probably would go to the “step-up” instead of the jump so my decision to switch to this was more about managing the actual pace of a metcon. Box jump over was 15-14-15-14

+

EMOM x 12

Min 1 – 5 TNG deadlifts @ 225-245lbs

Min 2 – 10-12 toes to bar

Min 3 – 5 ring MU

Min 4 – 40 DU’s

24 on dead, 12 ttb and rmu felt pretty good

+

Every 90 sec x 8

Odd sets – Ski erg 15 cals @ strong effort

Even sets – 6 wall walks for smooth speed

6 wall walks felt like my threshold today. 5 felt smooth but number 6 felt like a bit of a grind. 15 cal ski in about 47-49 sec

10/15

AMRAP 12 min (hit this around 85%, nice and smooth throughout)

15 STOH @ 95lbs

50′ HSW

15 Hang Squat Clean @ 95lbs

50 Double Unders

2 + 35 – was not having a good mental health day so I just didn’t have it and wasn’t really in the mood so it was an under performance kind of effort. Was just happy to get a session in

+

Accumulate 50 GHD situps for quality, almost use a tempo here to get back acclimated to the movement, 2 sec up and 2 sec down

I like the tempo forcing me to contract the quads which sometimes I over pull from the feet and make myself work harder than i need.