Ben Plotnicki

Will update this last week/10 days of the cycle in a day or so

9/24

For Time (15 min cap)

60 Cal Row 

50 GHDSUs 

40 Power Cleans @ 135lbs

30 HSPUs 

20 Power Snatch @ 135lbs 

I had no killer instinct to finish the workout this morning. The ghdsus took longer than they needed to. (need to get more volume here, even if i just implement on my own in my warm up just need to get this up so it isn’t so hard). So the ghdsu got me a little behind the clock, so i wanted to attack the power cleans hard, I did chunks every 6sec at 15 reps, a bit longer rest, 15 reps every 6-7 sec, a bit longer rest and finish with 10 every 5-6 sec. This got me a little caught up but took a lot out of me physically and mentally. Hspu was aggressive with short breaks on the first 20 but was tired with 10 left and this is where the killer instinct should’ve come in, then the first 4-5 snatches were so grindy hard from the fatigue in my upper back. At the time cap had 5 snatches to go. 

+

EMOM x 6:

Min 1: 50ft 1-arm Farmer Carry/side – Heavy as possible

Min 2: 30 Sec Hollow Tuck Hold w/ Elbows on Knees

Done and at 100

+

Bottoms up pistols x 14 alternating reps, rest 2 min x 4 sets

(narrow stance squat, shift to pistol position, stand up with 1 leg)

Ankles super stiff this morning so was a little harder than it normally is.

+

Single leg hamstring curl negatives with foot on slider x 5/side x 3 sets, rest as needed

done

9/25 – OFF

9/26

Burgener snatch warmup with empty BB (3 reps/movement)

+

Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets

75-95-115 – i almost didn’t think i was going to press under all 3 of the PSB @ 115, first one was fine but the last 2 were grindy

+

Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets

155-165-175

+

Snatch pull with pause x 1/Dip snatch x 2, drop and rest 10 sec

Squat snatch from floor x 1 – rest 2 min x 6 sets 

155×2-160×2-165×2 – did not feel as crisp here towards the end but got a better groove of the lift from the ground as i went

+

For time

21-15-9 toes to bar

15 echo bike cals

10-8-6 bar MU

15 ski cals

10:36 – I wanted to practice taking smaller sets with intentional short breaks on the front end especially on TTB. I felt this would allow me to push bike and ski a little more and play the bmu by feel if I needed short breaks or bigger sets. So i feel I executed really well on the front end strategy. When i got to the last 6 bmu, my plan was to either do 3/3 or 4/2 but i felt good but at rep 5 i was feeling it, but i thought what the hell go for it, but in hindsight I was afraid i was going to miss it and i feel i pulled too early with the arms causing me to miss it. So i don’t think that miss was a fatigue miss it was a poor execution when tired miss.

9/27

Ring MU – Accumulate 5 sets of 4-5 reps for quality, rest as needed

5 x 5

+

A – BB push press 5 sets of 5 with 2 sec hold overhead each rep, rest 2-3 min

145-165-175-185-195

B1 – DBl DB push press 5 sets of 8, 1 sec hold at lockout each rep, rest 60-90 sec

50×2, 70×3 – i went for the 70’s too early, made it but it was hella hard

B2 – Feet elevated ring rows 5 sets of 8, pause at top, rest 60-90 sec

done for 8’s

C1 – Paused BB bench press x 4 reps, rest 60-90 sec (deadstop pause at sternum)

145 across

C2 – BB pendlay rows x 8 reps, rest 60-90 sec x 4 sets

135 across

D – Dbl DB reverse flys from incline bench x 8-10, rest 90 sec x 3

10’s across

E – External rotation to prone press from flat bench x 5-6, rest 90 sec x 3

2.5’s across

( https://www.instagram.com/p/BOGDbOxh6-j/ )

9/19

Burgener snatch warmup with empty BB (3 reps/movement)

+

Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets

75-105-110 – pressing snatch balance was really grindy and not pretty on 110

+

Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets

155-160-165

+

Snatch pull with pause x 1/Dip snatch x 2 – rest 2 min x 5 sets (all working sets at 150 or up)

150-155×2-160-165 – 165 wasn’t pretty on the last dip snatch, had a little press out 

+

3 sets

6 shuttle runs (1 = 25ft out and 25ft back)

15 chin over bar pullups

4 shuttle runs

10 chest to bar pullups

2 shuttle runs

5 bar MU

rest 3 min bt sets

2:37 – 2:28 – 2:31 – broke the chin over on the first set and said F it, just go for it and don’t do that. 

9/20

A – Strict press from pins at forehead height x 1.1.1, rest 6 sec/2 min x 5 sets

155×2, 160×2, 165

B1 – 1-arm half kneeling landmine overhead press x 5/side, rest 0 sec

B2 – Shoulder to shoulder landmine overhead press from tall kneeling x 10, rest 90 sec

35-40-45-50-55 – and 55  was not pretty but felt good on all other progressive loads from last week

B3 – 3-point 1-arm DB row x 6-8/side with controlled negative each rep, rest 90 sec x 5 sets

90 across for 6

C1 – Straight arm ring support hold x 12-15 sec, rest 90 sec

15 seconds on all

C2 – Straight arm hang from climbing rope ALAP, rest 90 sec x 5 sets (switch top hand each hang)

12-16 seconds – don’t exactly remember

D – Back squat cluster – 2.2.2, rest 25 sec/3 min x 3 sets (start at 275 this week)

275-295-315 – the clusters between 315 were more like 35’s of rest and they were not fast but there was never a true fear of not being able to stand it up

E – Rear foot elevated split squats @ 30X1 tempo x 8/side, rest 1 min bt legs x 4 sets/side

****ran out of time today so had to do this at the end of the 2 5 min amraps – 35’s/hand

9/21

AMRAP 5 min

3,3,6,6,9,9…

Hang Power snatch @ 75lbs

OHS @ 75lbs

30 DUs/round

(rest 2:30)

AMRAP 5 min

3,3,6,6,9,9…

Hang power clean and jerks @ 75lbs

Thrusters @ 75lbs

30 DU’s/round

1st – amrap – completed the round of 15’s – the 2nd amrap i almost completed the round of 12 – 1) if we keep training sessions like this i feel i will gain some scheduler endurance for sure, definitely taxing on the shoulders. 2) One skill i do not have and kind of tried today but not the best day to practice is making my first double under rep a double instead of going single then doubles. I currently do not have that skill and have never really practiced it, i did it the first 3 rounds or so but when the shoulder fatigue starting setting in it was way harder. 3) one thing i was really focusing on today was making sure breaks were short and quick and continuing to put a mental focus on fast transitions. But in hindsight on transitions and workouts with double unders, my transitions to start my dubz are always longer and some of that has to do with having to go single into doubles. 

9/22 – OFF

9/23 (compete)

A. 4-5 sets:

5-7 Double KB Hang C/J – tough but unbroken

Rest 1 min

5-7 SA DB Hang PS/side – alternating/heavy, 70#+

Rest 1 min

60×1, 70×2 on kb c&j – 70×2, 80×1 on snatch work – i tried a set of 80’s for kb c&j and the clean was easy but didn’t want to force the jerk, i will say, trying to keep that wider stance for the jerk as you use for the clean made me feel like i couldn’t generate enough hip drive

B. Deadlift: 4,4,4,4; rest as needed – 77-83% 1RM

335-345×3 sets

+

20 min AMRAP for speed:

7 BBJO’s – 24in

Rest 30 sec

9 Hang Squat Snatch @ 95lbs

Rest 30 sec

11 Box Jump Overs @ 24in(must step down) 

Rest 30 sec

13 wallballs (20 to 10′)

Rest 30 sec

5 rounds + 16 reps – round times aren’t exact but here is a rough breakdown, 3:09 – 3:41 – 3:50 – 3:35 – 3:49 – bbxjo times were around 21-24 seconds and i felt i could’ve kept that pace for a lot longer, the snatch is the one i feel my rep speed might have been effected the most. Box jump maybe effected a little bit but not much since it was a must step down and wall balls felt like i could’ve kept my speed there for several more rounds or 10-20 more minutes

10min EMOM of: 

8 Cal C2 Bike 

AMRAP Wall facing Strict HSPUs in remaining time 

**Score is total # of strict hspu completed

(39) 5-4-4-4-4-4-4-3-3-4

Since i didn’t update these i’m trying to go off of memory

9/9 (training)

A – Clean grip deadlift triple, new set every 90 sec x 6 @ 80-85% effort

Went at 295

+

Speed Focus with Fatigue:

250m Row @ 2:00/500m

20 sec transition, into:

20 Sec AMRAP Thrusters @ 95lbs

rest 1 min x 4 sets

12-12-12-11

+

500m bike erg @ 2:00/1k

20 sec transition, into:

20 Sec AMRAP Hang Power Clean and Jerk @ 95lbs

rest 1min x 4 sets

11-13-12-12

+

Strict HSPUs – AMRAP(-1).AMRAP(-1).AMRAP(-1) x 4 sets; rest 30 sec bt clusters; rest 3min bw sets

(don’t remember exactly but going to try and get close) 11/5/3 —– 5/4/4 ——- 6/4/3 ——– 5/4/3

9/10 (from compete)

A. 10 minutes Sandbag to Shoulder – Touch & Go Practice, working sets of 2-3 reps – 150/100#, start with lighter bag if not confident/proficient with this loading

Forgot to bring my bag with me so had to practice with an actual stone @ 115

+

B. 3 sets for quality:

20 sec Front Lever Tuck Hold on Bar – accumulated

15 sec Free HS Hold, No hand movement, accumulated

10 Hollow/Arch Body Rolls

Loved this little piece

+

14min AMRAP:

8 CTB

50′ FRWL @ 95/65lbs

14 Cal Row

6 full rounds + 6 extra row cals – kept a great pace through the first 5 rounds but that 5th/6th round wasn’t able to keep my foot on the peddle for the row, i kept about 1200+ for most of the row but that 5th or 6th slowed down and didn’t keep the output consistently over that pace for the full 14 cals. I am semi pleased with this effort as i felt i stayed smooth, good transitions, and other than the row had no real breaks in my movement

9/12

Burgener snatch warmup with empty BB (3 reps/movement)

Did warm up in full with even the heaving snatch balance and sotts press

+

Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets

95 across

+

Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets

135-145-155

+

Snatch pull with pause x 1/Dip snatch x 2 – rest 2 min x 5 sets ( https://www.instagram.com/p/Ch3NPoDspap/ )

135-145-150-155-160

+

6 sets

AMRAP 2 min

4 shuttle runs (25ft out and 25ft back = 1)

7 bar facing burpees (MUST be < 3 sec/rep here)

10 wallballs (20lbs to 10ft)

rest 1 min bt sets, stay consistent

1+9-1+11-1+11-1+11-1+9-1+11

9/13

A – Strict press from pins at forehead height x 1.1.1, rest 6 sec/2 min x 4 sets

140-145-155-160

B1 – 1-arm half kneeling landmine overhead press x 5/side, rest 0 sec

25-30-35-40

B2 – Shoulder to shoulder landmine overhead press from tall kneeling x 10, rest 90 sec

B3 – 3-point 1-arm DB row x 6-8/side with controlled negative each rep, rest 90 sec x 4 sets

70 across

C1 – Straight arm ring support hold x 12-15 sec, rest 90 sec

Done

C2 – Straight arm hang from climbing rope ALAP, rest 90 sec x 4 sets (switch top hand each hang)

Right hand on top – 20/left – 15 / right -15/left -14

D – Back squat cluster – 2.2.2, rest 25 sec/3 min x 3 sets (2 reps, rack it, rest 25 sec, 2 reps, rack it, rest 25 sec, 2 reps, rest 3 min)

255-275-295

E – Rear foot elevated split squats @ 30X1 tempo x 8/side, rest 1 min bt legs x 3 sets/side

35 across 

9/14

AMRAP 6 min

3 hang power cleans @ 95lbs

6 front squats @ 95lbs

12 HR pushups

7+11

(rest 4 min)

AMRAP 6 min

6 1-arm alternating DB hang snatches @ 50lbs

12 wallballs

24 DU’s

5+14 – missed a double under in the first round and I could never get caught back up

(rest 4 min)

AMRAP 6 min

12 row cals

12 bike erg cals

4+2 and on the echo bike 

9/15 – OFF

9/16 (compete)

A. Hang Power Snatch: 10 unbroken reps @ 95-115 x 2-3 sets; rest 1:30 b/t sets

95 x 2, 115 x 1

B. BB Hip Thrusts: 6,4,2; rest 2-3 min – Build to a heavy double for the day

235-265-295

+

5min EMOM:

Min 1: 30 Sec AMRAP CTB Pull-ups

Min 2: 30 Sec AMRAP OHS @ 95lbs

Min 3: 30 Sec AMRAP TTB

Min 4: 30 Sec AMRAP Power Clean and Jerk @ 95lbs

MIn 5: 30 Sec AMRAP Ring Muscle Ups

rest 4min

x 2-3 sets

*Speed Focus – work on movement efficiency and speed, goal is the same number of reps each set

C2b – 18/18/13* – OHS – 16/16/8* – TTB – 16/16 – PCJ – 9/8 – RMU – 3/3 – c2b felt really good, a little tired into TTB, OHS tried to be super disciplined with full ROM, but could’ve easily got several more if I flirted with that full hip extension. PCJ and back to back with RMU just felt i din’t have a ton of pop and exposed me. Going into the 3rd set something just felt off on the c2b, like i mentally was checking out so after i did 8 OHS i decided to call it, just didn’t want to push poor quality even though i wanted the volume. 

+

Wall facing strict HSPU – AMRAP (-1), rest 2 min x 3 sets

6-6-5 – these are tough but I love the position so much more than the other way

9/17

5 Rounds for Time (11 min cap)

20 Alt Db Snatch @ 50lbs

20 Burpees to 6″”touch

10:55 – and i had to fight for that last round, but i kind of set myself up for that. Without videoing, i would say my first 12-13 burpee were consistently 4sec/rep (except for 1st round) but the last chunk slowed just a little, thats where I started losing my pace. But first 2 rounds was just under 2 minutes per round. 3 I was still close to that pace but missed one burpee for a touch and lost a few seconds in a transition. Round 4 of burpee was without a doubt my slowest round, id say i was 4sec/rep for the first 8-9 reps but slowed down and going into the last round i just knew i had to really push to fight and finish.

+

E2MOM x 8 alternating sets

Odd sets – 4 rope climbs to 15ft

Even sets – 8 bench presses @ strong but unbroken effort

No access to rope climb so i did 15lb weighted mixed grip strict pull up – 4/side and 155 on bench press – was a bit aggressive on bench press today as i felt all the burpee and shoulder work yesterday so i dropped back to 135 after the 2nd time on BP

+

Bottoms up pistols x 10 alternating reps, rest 2 min x 4 sets

(narrow stance squat, shift to pistol position, stand up with 1 leg)

I used to do these all the time for warming up pistols but never that many in a set and i’m a big fan of them. 

+

Glute ham raises – accumulate 40 reps, not for time

The ghd’s were stuck in positions that i couldn’t adjust, one was way too short and way too hard to do 40 so i did 10 and it felt like 80, and the other was too tall and no ability to press knees into the pads. 

9/18 – OFF

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