Ben Plotnicki

4/15

Session 1

For time

60 cal row

50 chest to bar pullups

40 1-arm DB OHS @ 70lbs (switch hands every 5)

30 strict HSPU

20 1-arm alternating DB devil press @ 70lbs

18:17 – was passive aggressive on the first 3 movements, rowed in the 1500 for the first minute and then hovered between 1300-1400 for the remainder, 7’s on c2b until i finished with 5-5-5 – those were a little quicker and then quick transisitiosn for ohs every 15 reps, and then bit longer rest. The strict hspu took me a while and then when i got to devils press, i’ve felt pretty good here recently just grinding through and finding a way to keep moving but i felt pressing out was so hard and was just really fatigued. I had to get into this quicker than I really wanted due to class times. And then there were a lot of distractions around me that I was working to block out

Session 2

Hang squat snatch x 1/OHS x 2 – new set every 2 min x 6

165×3 – 175×3

+

Front squat x 2 strong reps every 2 min x 5

265 – bar speed felt pretty fast

+

3 sets

Banded TKE x 25/side

Banded hamstring curls x 15/side

Copenhagen plank x 15 sec/side

Done and used hamstring curl machine 

+

Reperfusion session

3 min bike @ 70-75%

2 min row @ 70-75%

1 min ski @ 70-75%

45 sec foam roll per major body part on each side (hamstrings, quads, lats)

x 1-2 sets

2 sets

4/16 (shorter in AM)

For time

DT @ 155lbs (8 min cap)

7:33 – first off, (no excuse – just a good am punch to the face) – hats off to the men and women who either choose or have no choice but to hit there sessions before the sun comes up, man that is tough to attack a workout that early. First 2 rounds were good pace, but DT doesn’t really start until the 3rd round. Just wasn’t aggressive enough for breaks, chose them but we know that just bleeds time away. 

Good luck at meet

4/17 – OFF

4/18/2022

Clean and jerk – build to 240-250 for a strong single

245

+

Clean and jerk – 3 back off singles for strong execution @ 225, rest as needed

Felt the way they should

+

EMOM x 6 alternating sets (3 of each)

Odd sets – 10 bar facing burpees

Even sets – 5 ring MU

+ (rest 4 min)

EMOM x 6 alternating sets (3 of each)

Odd sets – 15 toes to bar

Even sets – 50ft 1-arm DB front rack walking lunge @ 70lbs (25ft/side)

+ (rest as needed)

For time, strong effort

6 rope climbs to 15ft

4 shuttle runs (1 run = 50ft total, 25 down and back)

4 rope climbs

8 shuttle runs

2 rope climbs

12 shuttle runs

8:03 – I am trying to be too perfect on rope climbs. Was a little passive on the first 6 and then was trying to be too perfect on that set of 8 then I got a little groove the last 2 reps on the 4, was just not being patient and trying to force it. Hard to get a groove on the shuttle run of 4, the 8 was the toughest and sold out on the 12. This was a fun workout and if i just relax (within reason for the rope climb) and just rely on one foot clamp at a time instead of trying to think about the the last clamp and descent before i’ve even taken the first one.

PM

Every 60 sec until failure

20 DU’s + 1 squat snatch

start at 135lbs, add 10lbs/lift, but have someone else do the loading for you if possible

205 – missed 215 twice – lost it forward coming out of the hole too fast and tried one more interval and just couldn’t lock out right side. Didn’t have anyone to help load a barbell so had to set up 3 bars with some strategy and load those when needed to minimize plate changing.

+ (rest as needed)

Every 2:30 until failure

2 min working window, 30 sec rest reset

16 row cals

10 bar facing burpees

**add 1 bar facing burpee each round. continue in this fashion until you cant complete the work in the 2 min window. be ready to really need to dig on both piece when it start to get tight.

Completed 20, and 16 of 21 – sandbagged the round of 16 and 17 because i knew it was getting time to suck it up and embrace the pain. I felt fine digging in for burpee and staying low and being quick to the ground. But diggin in on the rower couldn’t ramp up much into the high 1300’s, stayed in the mids. When looking at the workout, i arbitrarily chose the number 20 as a goal without much thought into it, that was just a round number that I thought and was aiming for, but realized it was going to be a reality in that round on the rower of 16 so was gearing up for it. And I really should’ve finished the round of 21. The first 5 cals and change I was a real bithc on the rower. Had I sucked it up and dug in there (only in hindsight) I could’ve given myself a real fighting chance to finish that round. But dang, thats a lot of burpee and holy poop, my chest is crazy sore today.

Sunday Active recovery work

KOT protocol

+

4 rounds for quality

15 ghd sit ups

12 reverse hyper

+ 

mobility

4/11/2022

A – Power snatch x 1/Snatch balance x 1/Hang Squat snatch x 1 – new complex every 2:30 x 6 building sets

125-145-155-165-170-175

B – Power snatch x 5 reps for time @ 155lbs, rest 90 sec x 4 sets 

21-19-19-19 – all singles but after the first set I started pressing the bar back to the ground and of course shaved a few seconds off

C – OHS x 3 from rack, new set every 2 min x 3 @ 70-75%, rack touch

195 – the speed of the load feels really good, just feels a little bit heavier overhead than i would like from a shoulder stability perspective 

D – Front rack walkouts – 15 sec on, 1:45 rest x 6 (make these heavy, challenge your brace)

325

+

4 rounds

15 toes to rings

3 rope climbs

30 alternating pistols/14 single DB box step ups @ 70 (alternating these each round, or go to all step ups if needed for knee)

rest 90 sec bt rounds, keep intensity high

3:08-2:27-3:07-2:52 – i warmed up the knees and the ankles but I really should’ve spent a little more time getting a lot of blood into the quads for pistols. The step ups felt easy and I swear that 70 pounder is starting to feel better and better. Rope climbs were inconsistent. 1st set was pretty good but the pistols screwed that round from being good. The 2nd round was better. One thing I’m learning from the rope climb set up I’m having to use, is the rope is off the ground by about 2 feet so the first clamp has to be good as the inconsistent ones i didn’t get a great jump and had the rope moving around on me. I did almost have a rc mishap where I reached and missed and was afraid was going to have a nice rope burn but scar free. I feel way more confident than I did last year with rope climbs. One, last year I had poor technique up and down and both have gotten better. Last year I felt my elbow was always in pain, but this year I’m not having that same issue at all. There was a slight tinge after but a few hours past it feels pretty good. 

+

E – Nordic curls or GHD raises – accumulate 35 reps not for time but for quality

Glute ham raise

4/12/2022

AM

Bike 45-60 min @ steady pace, off every 5-8 min to do some mobility and KOT work

50 minutes of work – off every 8

PM

Thruster from rack – 1 rep every 90 sec x 12 singles, build to tough weight by the end

235 – just not enough power out of the hole to get the bar off my shoulder at 245

+

Every 5 min x 5 sets

15 PC/PJ @ 105lbs

10 BBJO @ 24in

5 ring MU

2:18-2:21-2:20-3:05-3:30 – it was the pc/pj that got me. Bbjo saved me on a few rounds as i lost some time with the barbell i made up with continuous movement there. Even on round 4&5 when i was pretty tired I just made up my mind, i don’t have to do my fastest burpees ever I just have to keep moving smooth and steady and i did for all except for rep 9 to 10.

4/8

EMOM x 16

Min 1 – Back squat x 3 tough reps

Min 2 – 50 DU’s

Min 3 – 12 1-arm DB thrusters @ 70lbs (switch arms after 6)

Min 4 – 3 rope climbs (cap at 45 sec)

275×2 and 295×2 – rope climbs went 3-2-2-3 – i had plenty of time for the other rounds I was just trying to be smart and cautious since it has been ages since i actually did a 15ft rope climb. I will say, that even at 12ft for the legless i have been doing, it made me feel much more confident as I went on today. I didn’t have a ton of confidence in it starting the out the day and I left with a ton of optimism. And back squat as well. Of course I would always like to be more, and even though it felt heavy I felt i moved it with some good speed which was confidence inspiring as well. 

+

EMOM x 16

Min 1 – Strict press x 3 (TNG at shoulders, tough but no real grind to lockout)

Min 2 – Band resisted hip thrusts x 20 with pause at top of each

Min 3 – 10 strict HSPU

Min 4 – Deficit calf raises x 10 with straight legs and 10 with bent knees

125 on press and strict hspu were a struggle. I only got 10 on the first set and 7 and 8 on the following 3. Not sure if it was a new set up that I was not comfortable with, i will say that the strict hspu intimidates me a little anyway. 

+

AMRAP 5 min

5ft unbroken HSW

10ft unbroken HSW

15ft unbroken HSW

….

continue until time cap. walk back to start each time.

Didn’t know if the …. Meant to go to 20ft next or start back at 5 and keep going through that structure so i went up to 25ft and the back through. 2 full times through plus up to the 15ft. Where i went for the rope climbs today didn’t have usable rubber matting for hs walks so had to perform this on the cement and that got to be a little uncomfortable and less forgiving on my hands and wrist. 

4/9

3 sets of 6-8 unbroken ring MU

rest to recovery between

8-6-7 – i tried to force the reps in the second set and instead of just relaxing and relying on mechanics but overall pretty pleased with how ring muscle ups are right now

+

AMRAP 10 min

15 snatches @ 95lbs

(rest 1 min, change your own weight)

15 snatches @ 135lbs

(rest 1 min, change your own weight)

15 snatches @ 165lbs

(rest 1 min, change your own weight)

AMRAP snatches @ 185lbs in remaining time

Was a little afraid that i pushed the set of 135 a bit too hard as the 165 was stiff and not crisp and had to press ot a few. Also was pretty sure was going to have to squat 185 so I decided to squat my last rep @ 165 just to feel the movement pattern and i missed it. Just try to pull under too quick without finishing my hips. 4 makes at 185 and 1 miss. The miss was due to forcing the pace in the last minute but got back on it quickly and hit another one right before the buzzer

+ (rest 60-90 min)

For time

21-15-9 row cals

14-10-6 1-arm alternating DB devil press @ 70lbs

5:38 – rowed in the 1500s the first set, was in the 1400s for most of the middle and told myself you have to push that pace hard because that is the make your money round and felt like i even sped up a little on the devils press that round.

4/3

A. KOT protocol

B1. reverse sled drag 100ft

B2. reverse hyper, 12 reps x 3 sets

C. 30 minute cardio @ EN1/2 pace – off every 3 min to do mobility

4/4

A1. Front rack cyclist Squat @ 3230 tempo

A2. barbell hip thrust on bench

B. TTT compete masters crossover

15-12-9 

Row

Bike erg

Ski cal

Rest 3-4 min bt sets x 3 sets

7 and change each set

4/5

EMOM x 12:

Min 1: 6-8 Goblet Squats @ 2020 tempo

Min 2: 8-10 Bulgarian Ring Rows

Min 3: 10-12 BB Good Mornings

Min 4: 8-10 Feet Assisted Supinated Pull-Ups @ 2020 – Feet on Box for support 

Feet assisted supinated pull ups are much more deceiving than anticipated 

+

EMOM x 12 w/ Barbell @ 75lbs

Min 1: 20 sec AMRAP BB Push Press

Min 2: 20 sec AMRAP Hang Muscle Cleans

Min 3: 20 sec AMRAP Back Squats

Min 4: Rest

Pp – 17-18-19 hmc- 15-18-19 bs – 16-17-17

+

12 min AMRAP for quality

3 Wall walks

3 Twisting Squats/direction – band assistance if needed

20 Sec Beginner Frog Stand 

20 sec Diagonal Stretch/side

40 Backward Single Unders

40 Speed Steps

Always have to do something every now and again to make me feel not athletic in the backward single unders

+

Every 3 min x 5 sets:

Bike 1k

Only had access to echo today – 1:44 – 1:42 – 1:40 – 1:41 – 1:39

4/6

4-6 min constant movement reverse sled drag, light to moderate loading

👍

+

10 min AMRAP @ steady effort

Banded knee extensions from quadruped x 16-20, rest 45 sec

Banded hamstring curls from prone x 8-10/side, rest 45 sec

Frog pumps x 40 with pause at top, rest 90 sec x 4 sets

👍

+

4-6 min constant movement reverse sled drag, light to moderate loading

👍

+

10 min AMRAP @ steady effort

15-18 calf raises from small deficit

12-15 ant tib raises from a straight leg wall sit

8-10 hamstring bridges with feet on low box, slight bend at knee

Used my slantboard for the calf raise and that was perfect – assumed ant tib raise from straight leg was a lot like kot tibialis raise

+

4-6 min constant movement reverse sled drag, light to moderate loading

All sled walks were just under 5 minutes – just the natural time of the loop around the building

Event 1: Another kind of total: Squat Clean Strict Press OHS 30min Cap** Event 2: 2 Rounds for Time: 72 Double Unders 18 Pistols 16 Toes to Rings into: 2 Rounds for Time: 72 Double Unders 18 Pistols 8 Ring Muscle Ups **Masters 55+ = 16 Medball Box Step Ups + 6 BMU 15min Cap**

Event 3: For Time: 50 Single Arm Farmers Carry Lunge Steps @ 70/50lbs 30 HSPUs 40 Single Arm Front Rack Lunge Steps @ 7050lbs 20 HSPUs 30 Single Arm OHWL Steps @ 70/50lbs 10 Strict HSPUs Masters 55+ = 50/35lbs + 2″ riser for HSPUs *17min Time Cap Event 4: 4-8-12-16-12-8-4: Single DB Box Step Ups @ 70/50lbs 4-8-12-16-12-8-4: Shuttle Run 1-2-3-4-3-2-1 Rope Climb ***25min cap *Masters 55+ = 50/35lb DB Event 5: For Time: 30 Cal Row 20 Burpee Box Jump Overs 10 OHS @ 165/115 **Masters 55+ = 115/80lbs 8min Time Cap***

Also forgot to post in blog, all in warm up/pre-training GHD accumulation – Monday – 38, tuesday 42 – thursday 55 – the first set on all days was a little painful but then was fine in all sets after. Also with slow controlled tempo was fine but when i tried to add some speed it went from a 1 out of 10 to a 5-6 out of 10

Event 1 – 650 (265/170/215) – missed 275 on clean, was under it out in front just a little and chose not to fight it, 165 on press was like butter and the 170 was a bit of a grind that might have made the OHS quite a bit more difficult. Missed 235 on OHS, was just pressed for time and had to force it. Warm up could be better for clean to take 1 lift that is a good number and 1 more maybe, to maximize the rest of the time. OHS just didn’t feel strong and stable. 

Event 2 – 11:14 – broke toe to ring and in hindsight didn’t really effect my rmu like i thought it might. Pistols felt really good and didn’t go fast as was focusing on full hip extension LOL, rmu plan was 3/3/2 for both rounds and never felt like I created good tension for hollow positions but the good thing with that is I wasn’t resting too much in those breaks to allow myself to create that tension so that is good growth for that right there. 

Event 3 – 15:01 – farmers lunge was hardest of lunge, broke all the non strict hspu too much as was afraid the would be some residual fatigue for the strict. Was making great time and i think the strict hspu took me 2 minutes give or take as it was all singles. The set of 20 was in 4’s, did 4 (quick rest) 4, and then longer rest, I would keep that the same but be more aggressive on the set of 30. The front rack and overhead lunge were much easier, 

Event 4 – 19:32 – did a plus 1 of rope climb on each round and most were legless. The big takeaway here is to stay low on the shuttle run and good footwork and change of direction were the keys. Box step overs were easy to keep moving. And having moved the 70 so much this week it’s starting to feel a lot better in my hands. Shuttle limiter was the middle rounds were i would try to pull back a little to make myself push the back half of each one, the 12 coming down was the slowest but outside of that thought i wa pretty consistent, and man I cannot wait to have a judge for these to count them for me, what a pain in the ass. 

Event 5 – 3:27 – the first 20 cals of row were in the upper 1500’s, and then the last 10 were 1400 to 1300 – but should have stayed on accelerator until about 24 or 25. First 11 bbxjo felt really fast and felt speed per rep started to slow down a little there. OHS felt decent and was really happy to go 10 unbroken, for all my frustrations of not feeling as strong as we need to be this was at least somewhat reassuring that I could hit that set ub.

3/25

For times

9 RMU, rest 90 sec

7 RMU, rest 90 sec

5 RMU

31-41-37 – first 9 unbroken – 5-2 – 4-1 – one really good thing happened with these sets, is I didn’t force a rep when i was unsure, came down, wasted as little time as I needed and jump back up just before I thought I was ready

+

6 min AMRAP

10 row cals

30ft HSW

rest 4 min

6 min AMRAP

10 row cals

10 1-arm alternating DB hang clean and jerks @ 70lbs

rest 4 min

6 min AMRAP

10 row cals

12 1-DB box step ups (24in, 70lbs)

(rest as needed)

6 rope climbs for time to 15ft

5+5 ——- 3+13 – did not hit the rope climb work as was hoping to get some rope climb work in on Saturday but should have gone ahead and done it – um 70 is kind of a game changer. on the 3rd round of hang clean & jerk I actually got the hang of it and had a rhythm and moved it UB which wasn’t really able to do before that round

3/26

KOT full protocol, reverse sled drag

+

4 Rounds for Time

60ft HSW

8 1-arm alternating DB devil press @ 70lbs

16 Cal Row

14:50 – had to do the 16 cals on echo bike as all rowers were being used – i actually like the 70lb devils press more than most other 70lb movements

+

Back squat – 10,8,6,4,6,8,10. rest 2-3 min

185-205-225-265-235-215-205

+

3 sets for quality:

Lunge to Cossack Squat Complex w/ Slider: 5 reps/side

ATG Split Squat: 5 reps/side – slow & controlled

Nordic Curls: 5 reps w/ powerful upper body assistance

3/28

Hang squat clean x 1/Front squat x 2/Split jerk x 1 – 4 sets @ 80-84% effort, then 3 building sets to tough max for the day

4 sets @ 205 – then 235-245-255(missed jerk) – 245 was not pretty and 255 was a grind to stand up the 2nd front squat…. I am not feeling strong at all right now. I also feel I’m back to not eating enough cals in a day, I know this isn’t a direct correlation but I also know it’s not helping the situation either. Pull off the ground felt a little slow and forward and squat got way more fatigued and grindy than i thought it should be in this complex. 

+

6 tough TNG deadlifts, rest 20 sec

50ft 1-arm DB OH WL @ 70lbs, rest 30 sec

5/arm 1-arm DB OHS @ 70lbs, rest 3-4 min x 3 sets

70lb db feels better today than it did over the weekend sessions. 275 on the deadlift, like I mentioned earlier, just not feeling strong at all today

+

Every 2 min x 4 alternating sets (2 of each)

Odd sets – 10 single DB box step overs @ 70lbs + 12 chest to bar pullups

Even sets – 8 deficit kipping HSPU (3.5in) + 4 1-arm DB hang squat snatch @ 70lbs (2/arm)

This work went much better and c2b felt smooth. Deficit kipping wasn’t great but kip is at least good enough to overcome

+

For time

8-16-24-32 wallballs to 10ft

4-8-12-16 shuttle runs (down and back is 1)

1-2-3-4 rope climbs to 15ft

Should’ve wrote my time down immediately, shuttle run didn’t feel great on the knee when I pushed the pace here, but when it comes game time if i have to change direction on the one side only then thats what i will do. And the only issue was on change of direction – was in the 11-13 range if my memory serves me correctly

3/29

Hang squat snatch x 1/OHS x 2 – new set every 2 min x 4 (100-110)

115

+

Power clean/Push jerk – 1 rep every 20 sec x 4, rest 2 min x 3 sets

185-205-215

+

Every 2 min x 6 alternating sets

Odd sets – Front squat x 3 strong reps

Even sets – 6 burpee ring MU

225 on front squat

+

1-arm DB devil press x 8 (4/side), rest 20 sec (70lbs)

2 rope climbs with feet for smooth speed, rest 90 sec x 3 sets

70 pounder is feeling better and better each time. Ironically enough with the rope only going to 12’ i have been doing so much legless work that legless actually feels so much better than using my feet. Also there has been zero elbow irritation doing legless and today when i used my feet it definitely flared up the elbow, so I need to work on having my left arm on top so the right arm isn’t the one i’m using for most of my leverage.

3/21/2022

KOT full protocol, precede with reverse sled drag

done

+

4 rounds for times

5 ring MU

10 burpees to 12in touch

20 wallballs (cut depth if needed)

60ft HSW (30ft out and back)

rest bike 2 min bt sets

4:23-4:27-5:09-4:58 – the hs walk was the major bottleneck here, all mu unbroken, burpee speed felt good until the 3rd  set but felt i picked it back up in set 4, broke the wall ball in set 3 and 4 to hope to save the hsw a little. My confidence for huge wall ball ses isn’t where I want it to be but that will come with squatting volume. 

+

Dbl KB front rack wall sit at parallel x 45 sec, rest 2:15 x 5 sets

Fudge, all mental, and 45sec feels like a long ass time

+

Nordic curls or GHD raises – accumulate 35 reps not for time but for quality

Glute ham raises in sets of 9

3/22/2022

5 shoulder to overhead @ 155lbs, rest 30 sec

12 bar facing burpees FAST, rest 30 sec

80 Double Unders for time, rest as needed x 3 sets

Barbell felt great, sto at this load hasn’t felt this smooth and easy in a long time, push pressed majority of them – burpee times – 30-29-29 – dubz – 40-41-41 – rested 2:40 on each set – this high respiration rate felt good, probably a little higher than it should be from dubz but happy to be able to do them pain free

+

4 Sets:

20 Cal C2 Bike

20 Cal Row

20 Cal Ski

20 Cal Echo Bike

rest 3-5min bw sets

Set 1 @ 75% and build each set to a maximal effort

5:23-5:01-4:30-4:01 – wasn’t really sure where to pace at all for these building sets so the first one might have been more like 65-70% and really wanted sub 4 on the last, but the transition from ski to echo got me with not finishing full pulls to fnish

3/23

KOT full protocol, precede with reverse sled drag

done

+

EMOM x 12

Min 1-4: Squat snatch triples

135-145-155-160

Min 5-8: Squat snatch doubles

165-170-175-180

Min 9-12: Squat snatch singles

185 across – had one miss and it was mental and technique so did an extra single at the end

+

AMRAP 12 min

3 rope climbs to 15ft

12 1-arm alternating DB snatches @ 70lbs

24 row cals

3+17 – legless rope climb with no jump to 12’ – the 70lb db ate my lunch. I had a hard time finding a rhythm with switching in the air, i tried lowering to the shoulder, and switches in the air but always got thrown off a little so just switched on the ground. Row pace wasn’t where it needed to be, had to take a 30sec chunk rowing in the 1000/1100 before i could up the pace where it needed to be. No elbow issues and legless (i’ll be it shorter) actually felt really good.

2/28

A – Power snatch x 1/Hang squat snatch x 1/OHS x 5 – rest 3 min x 5 building complexes

145-155-165-175-185 – the OHS after the snatch is so much tougher because i have gotten pretty comfortable going with a much more narrow OHS position

B – Front squat 3×3, building each set, rest 3 min

255-275-285 – i might not have had one more rep at all in the front squat

+

4 rounds for time @ strong effort

20 1-arm DB thrusters (switch arms @ 10)

15 chest to bar pullups

rest 60 sec bt rounds

8:53 – c2b felt great and all unbroken, thruster for 10 was hard on left arm and right around 7 or 8. 

(rest 5 min)

4 rounds for time @ strong effort

45 DU’s

15 toes to bar

rest 60 sec bt rounds

The knee irritation that i mentioned after 22.1 flared up here. It was even hurting to jump up and grab the bar. Not a problem on the first round of dubz, felt it on the 2nd flared up bad on the 3rd and called it for the 4th but still got the TTB volume in. round 1 and 2 were :58 and :56 and 3rd was 1:06 because of the clip which happened because i was trying to do most of the jumping off my left foot.

(rest 5 min)

4 rounds for time

30 row cals @ strong effort

rest 60 sec bt rounds

I don’t remember overall here, was also on pm3 so no calories setting. First and last set were done under 1:30 and think the middle rounds were around 1:35

3/1 (easier cyclical work)

Row 3 min

Echo 3 min

C2 bike 3 min

Ski erg 3 min

x4 sets

* EN3 effort

I’m trying so hard not to be broken, but this felt really good and probably spent half the time in EN2 more than 3/

+

20 min easy cool down

Walked outside in the sun

Open workout 22.1

8+1 – 241 – was pretty disappointed in myself after and feel this is pretty average. But calmed down a little and move on. This isn’t a great score i know but pretty sure it will be enough so ready to move on. Knee is a little achy after that fact but will be fine. Elbow is a little irritated from the snatch but that’s nothing new so we are good otherwise. Haven’t watched video yet and i’m sure it would frustrate me even more. My self diagnosis is transitions were good but getting back to the wall started to bleed a second or two in the last few rounds, some becuase i could feel being dizzy as shit. I know a few rounds of wall walks I had to take a few breaths and hand on the db but not picking it up immedeately. Box jump was just all over the place, started breaking them up but I felt a lack of coordination on some that weren’t smooth and lost balance a rep or two here and there.

+

Machine based cooldown (8-10 min bike/row ski)

+

Back decompression

Wall assisted glute bridge hold x 60 sec, rest 2 min x 2-3, tuck your pelvis under and pull down on wall through hamstrings – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym

+

A1 – Ostrich walk 50ft, rest 30 sec

A2 – Quadruped rock backs x 6-8, rest 30 sec

A3 – Pigeon pose hold 30 sec/side, rest 90 sec x 3 sets

This felt amazing

B – Russian baby makers x 5 reps for tension in bottom of squat and hamstring release at top, 3 sets

Good stuff

C – Prone scorpion twists x 4/side + Supine scorpion twists x 4/side + 90/90 shin box switch x 4/side, rest 90 sec x 3 sets

Perfect back decompression

2/26 (support/recovery focus)

3 times through, easy effort

Bike 800m

Ski 400m

Row 400m

It took 2 and a half rounds to loosen up and feel like blood was flowing to the low back

+

3 times through, for quality

Banded psoas march from supine x 6/side

Band resisted hip thrusts from bench x 12 (squeeze butt at top)

Star plank x 10 sec/side

The banded psoas felt really good and minimal ab/hip discomfort and got better each set.

+

4 sets, not for time

Forward bear crawl 50ft

Reverse bear crawl 50ft

Crab walk 50ft

2 min easy bike

Crab walks never get easy.

+

3 times through for quality

Empty bar tempo OHS @ 3232 x 3 (each rep is 10 sec)

40 DU’s

5 strict pullups with controlled negative

40 DU’s

This felt really good to sweat and move with some focus on quality