Ben Plotnicki

2/21 (compete partial overlap)

A. Clean/Jerk: Build to a tough single

260 – this clean felt way better than the lift before, just feel like position isn’t as strong off the ground, but clean could’ve hit a little heavier, but jerk, footwork wasn’t clean and crisp, load didn’t feel too too heavy overhead

B. OHS: Work to a heavy 10 reps from the floor in 2 sets – Set 1 – 6 reps only; set 2 – tough 10 reps

205 for 10 – i went for it and this felt somewhat redeeminging after only hitting the 260

CrossFit:

2 Rounds for Time:

8 bar Muscle Ups

36 Wall Balls @ 20lbs

72 Double Unders

rest 7min

2 Rounds for Time:

14 toes to bar

18 DB Hang Power Clean and Jerk (9/arm) @ 50lbs

50′ SA DB OHWL # 50/35lbs (must switch arms at 25′ mark)
6:07 & 4:34 – bmu unbroken, I kept going back and forth on how to break it up but I just tried to stay relax and trust technique. Wall ball ub first round and 2nd round just didn’t have that umph….dubz UB – hang pcj felt tough and grindy the last few reps on the left arm and good on the right. Lunges – i normally hit 25ft in 8 steps but i didn’t want to overextend and the result was pain free but it was 9 steps. Wasn’t consistent with stepping though, had to step together from time to time so coordination felt a little off here. I don’t feel completely ready for the open, the ability to really flip the switch and suffer, strength in conditioning feels a little down at the moment but the good thing is, we have plenty of time to train and prepare for the AGOQ. and the past couple of weeks intensity has felt ramped up and i know I will catch up to the intensity and volume so I’m not worried. Plenty of time to get all the work in.

2/22/2022

Bike 5 min nasal breathing warmup

done

+

Bike 90 sec progressive intensity, faster every 30 sec

rest 3 min x 3 sets

Done – last 30sec was in the 1500’s

+

Bike erg 20 min for cals

372 – I forgot to look at the breakdown paces on the machine – we’ll see if i can do it and update it…….goal starting out was to hold 1100 for as long as possible and at about 8 minutes in, it became a put up or shut up moment that I could’ve given in to dropping into the 1000’s or keep fighting. Definitely dropped from time to time but I never stayed in the 1000’s for longer than 12-15 seconds, and the last 4 minutes was in the 1100-1200 range with a strong kick for the last minute. This was actually really fun believe it or not, the challenge of staying focused on a monotonous task and playing with different breathing strategies.

+

Easy walk outside 15-20 min cooldown

done

2/16

EMOM x 8

Odd min – 5 clean grip DL, not TNG, flash hands

Even min – AMRAP strict presses @ 115lbs, no pauses longer than 2 sec in any position

275-295-315-335 – all pretty smooth until the 4th rep @ 335, when i had to regrip a little more than just flash my hands….this was a good confidence builder after the struggles of some heavy deadlifts in recent workouts. – 10-8-8-7 on press

+

6 sets

Row 500m @ cruise effort

6 wall walks/18 1-arm alternating DB snatches @ 50lbs

60 DUs

20 chest to bar pullups/20 toes to bar

rest 4-5 min to recovery, alternating between variations each set for 3 of each

4:54-4:14-4:57-4:21-4:51-3:28**** the last set did 250m – was pressing for time as my client showed up for our session so didn’t want make him wait and knew cutting about 1 minute of row would allow.

2/18 (lets do tttTD this day to set the weekly schedule)

“The Open”

10min AMRAP

10 Power Snatch @ 95lbs

10 Burpees to 6″ Reach

10 Thrusters @ 95lbs

10 CTB

3+21 – I had one of my better open prep warm ups for this as i knew it was going to hurt. But this might be one of the top 10 worst/toughest workouts I can remember. I had 2 full rounds right around the 5 min mark, my transitions from c2b to power snatch were really good, but starting the 3rd round I just couldn’t hang on for big tng sets, so i at least tried to do as fast of singles as i could. Not sure how long that round of burpee took, but it was definitely slower than i needed it to be. Thruster, i broke each round, but that was more because I knew I could pick it up pretty quickly and be okay. I feel ok with thrusters right now, but not the confidence of where i have been in the past. C2b felt spot on today, and i knew that 3 rounds was going to happen so i didn’t plan on breaking those at all. So round 3 took about 3 minutes and that set of power snatch was slow and all singles and had about 35-40 seconds when i finished the power snatch to get the burpee and 1 thruster. A technical thing was i had a hard time going chest to the ground first on the burpee in round 3 and maintaining rhythm, rounds 1 and 2 were good but struggled there. 

+ (rest as needed)

5×5 push jerks, rest 2 min

185×2, had to drop as I was pretty sure i was going to miss a rep somewhere along the way. 165×3

+

Ring Mu unbroken sets for time

6-5-4-3-2-1

4:43 – i even had to change rings after the set of 5 as one set was about an inch higher than the other and it was really irritating my shoulder. Lost a little bit of time with that, so i’m very pleased with that. For a brief moment before i started the day i thought, I might go for 9 more just to see where my 30 for time are but after i did my first rep and that fun little diddy of a workout, i knew that shit was not going to happen.

2/19

AMRAP 3 min

Rounds of DT @ 155lbs

into

AMRAP 6 min

Rounds of Mary

into

AMRAP 3 min

Rounds of DT @ 115lbs

into

AMRAP 6 min

Rounds of Cindy

(rest as needed)

15 wall walks for time, rest 3 min x 2

2+6 – 4+1 – 1+20 – 5+13 – it would be easy to get baited into 4 separate training pieces here but wanted to approach it like a 30 minute amrap (i know it was 18), so I paced the first 3 min of DT, my left shoulder was a little angy from the the shoulder work yesterday, so this slowed down my push jerk cycling, front rack felt stiff and spent a little more energy on the negative than i should. But no issued on the hspu. This shoulder issue, and more so the fatigue made me very mentally hesitant on the 2nd time through on DT as I did not deload the bar and left it at 155 smh…..just a complete brain fart in the moment and not enough attention to detail as I read right through it and didn’t let my brain process the info appropriately. The mary portions felt really good, pistols were slow and steady, fast transition to hspu (as fast as i could be with a 12 feet transition to wall or so), pull ups, (LATS, who needs LATS and SHOULDERS???????)….all sets of pull ups UB, Cindy portion was break up the push ups from the beginning and push the air squats and make up some time there. Also very thankful that pull ups got a break lol. I know I lost a few days a few weeks back and a week around that time as well and feel the volume over this weekend was good, and know that was as much of the challenge as anything else. I was tired going into this but just said lets be as smooth and steady as we can be and try and minimize resting where you can.

Wall walk – 4:23 – 4:12 – it might be too late to accumulate some volume for the open here but I definitely want to build up the wall walk tolerance. One, the habit of looking at the wall is not consistent the whole set, two the number that feels like it gets super tough is around 7. The first set I just went. The second, i had a plan and strategy to try and cut down the time and it worked. I know the overall fatigue on me mentally and physically was pretty high, but i have to extend the tolerance out here.

AMRAP 5 min

5 dbl DB thrusters @ 50/hand

10 toes to bar

30 DU

(rest 5 min)

AMRAP 5 min

5 BB OHS @ 95lbs

10 chest to bar

30 DU’s

(rest 5 min)

AMRAP 5 min

3 bar mu

9 bar facing burpees

30 DU’s

5+1 – db thruster felt a little heavy and labored today, but transitions were good and quick. 4+1 – with thoughts of reflection only I had to have been holding my breath on c2b at least a little bit as my heart rate skyrocketed in this piece. Transitions were good and quick the first 2 rounds or so but started taking too long before the c2b. Something else I had to remind myself in the middle of this one is that it’s only 30 du and it’s a good movement for me so pick it up right away and you will be fine. Same for ohs. 3+12 – one goal I had here was to keep all my burpee times under 30sec, some of the other transition might have been a little slower, but from bmu to burpee were quick and kept burpee goal pace. Thought there was more value in maybe slowing down or losing some transition time before the bmu then slowing down on the burpee.

2/11/2022

5 squat snatches for time @ 195lbs

1:19 – did the first 3 reps I felt pretty quickly, around the 35 sec mark or so, but was slow to stand up on rep 3 and had to walk it forward so caused me to slow down my aggressiveness for rep 4. Rep 4 was even slower out of the hole making me be patient to finish it out. 

rest 90 sec

8 squat snatches for time @ 165lbs

:58 – now this set felt really good

rest 90 sec

14 squat snatches for time @ 135lbs

1:21 – so not sure where it came from but i did the first 5 reps tng, probably not the best choice but i just went for it. Definitely slowed me down in the big picture overall but after catching my breath after the tng set just stayed smooth and steady.

+ (rest as needed)

4 sets for times

25 wallballs

25 row cals

15 wallballs

15 row cals

rest walk 4 min bt sets

3:32 – 3:37 – 3:38 – 3:37 – I just couldn’t get the rower pace up as high as I wanted to, i hung out in the upper 1200’s but i wanted to cruise in the 1300’s – since it felt like a lot of extra work to try and hit that range I didn’t feel it was worth it so i didn’t fight it

+

Shortened hip flexor work (use this as play/experimentation. do some single leg liftoffs from seated on low box with varying degrees of hip abduction, do some single leg liftoffs from parallette support but elevate them to make it easier, do some FRC hip flexor contractions from half kneeling, etc)

Low box and plates and even took some to the floor. Single leg creates no issue but if i try and do a double leg pike raise then it becomes painful. Very interesting that there is such a discrepancy from unilateral to bilateral. 

2/12

tttTD (warm up the hip well to try to get these toes to bar feeling good before you get going)

90 total reps – ab was actually ok with the ttb, there were some barbell sets that created more issues than the ttb. What i was not ready for was the difficulty i felt with 135 and cycling it well. It was the hang position that just didn’t feel smooth. Not to mention it was just hard. That loading is just enough for me to not feel confident with. 

+ (rest as needed)

4 rounds for time

Bike erg 1k

4 rope climbs to 15ft

50ft HSW

No bike erg so starting with the echo put me in a compromised mindset. Rope climbs were shit today, felt the ab a little and then felt it a lot on the hsw. After the 2nd round i called it. Just mentally zapped today for some reason. Not directly related to my performance today but a definite correlation is a i do not think I am getting enough calories over the course of a week.  

2/13 – OFF

2/14 (compete overlap)

A. 2 Clean Pull + Squat Clean + 2 Split Jerks: 3 tough working sets; rest as needed b/t each

*Drop & reset for 5 seconds b/t pulls & clean. Start around 75-80% of 1RM CJ then build.

215 – 230 – 245 – probably closer to 8 seconds at the last barbell bt the last clean pull and the squat clean but I was still pretty excited how good the overhead double felt.

+

For time

100 DU

50 WB @ 20lbs

25 DL @ 225lbs

15 Ring Muscle Ups

100 DU

30 WB @ 30lbs

15 DL @ 315lbs

15 Bar Muscle Ups

18:04 – for starters, i had a great warm up for the lifting portion, and knew I should’ve gotten another warm up for this piece but was already pretty long in the session due to some other things. Must get better with warm ups here, but the new gym just got some ski ergs in so that will help quite a bit for machines for a good mixed warm up. Was not aggressive on the first wall ball or deadlift, just knew this was not really where the workout got deep. So stayed close to the wall and the bar. RMU felt good but i know my rest bt them started getting a little long but sets were 2 as I got a really quick transition in, 3-2 (and this is where the rest breaks got longer, was pretty good up to this point)-3-3-2. The 30lb wall ball was not fun on the back end but i kept the rep range around 6 and 7 and tried to keep breaks short and then the 315 deadlift ate up a lot of time, just did not feel strong and felt really slow off the ground. BMU breaks and aggressiveness was not where I need to be. Too big of sets forcing longer breaks then we want to have. 

2/15

Starting at 0:00

27-21-15-9

Row cals

C2 bike cals (damper 10, standing out of saddle)

rest actively on c2 bike (damper 1, easy)

Starting at 18:00

9-15-21-27

row cals

ski erg cals

7:52 & 8:27 – row pace was able to keep the first one in the 1400-1500 range but on the back end, the lat fatigue was real and had a hard time really pressing the gas pedal here.

+

20 min easy cool down alternating 2 min row/2 min c2 bike

done

2/4

Back squats – 6 sets of 3, rest 2 min

275 across – might have had a set or 2 at 285 and maybe a 295, but speed was very good on all of these.

+

Every 6 min x 6 sets (3 of each)

Odd sets – 30 GHD situps + 3 rope climbs + 30 pistols

Even sets – 20 row cals + 30 wallballs + 20 row cals

GHD sit ups are still a no go, but today I was able to do all reps on a decline bench so that is progress from the past that i wasn’t able to do. First set of rope climbs was sloppy and out of control, and then after that cleaned it up a little but was definitely rusty. The negative is still the height of the climb is no more than 12’, but what I did practice after that first set was not letting go of the rope when i was standing on the ground, this was very hard for me, but a skill I have never had so even though the negative of the rope being too short I found a way to allow myself to work on being better. Wall ball today, i did the 30 pounder, i just knew with having to do the decline sit up and not so tall rope climbs I needed to make an adjustment that would really challenge me and it did big time. Plus we have done a lot of 30lb work this off season and recently we did a 20 and I loved how light it felt so wanted to keep honing in that sensation. 

+

Gliding hamstring curls with bar in rack, feet on bench – 4 sts of 5-6. rest as needed but during rest time accumulate 30 sec parallette L-sit

Love the gliding hamstring curl and the L-sit is an absolute no go. This is what caused the flare up in the first place and attempted it for about .3 seconds and it let me know it’s not ready for that. 

2/5

#tttTD130

12min AMRAP:

2 Rounds of:

50′ DB FRWL @ 50lbs (adjust this to 15 dbl DB front rack squats if lunges arent feeling good)

8 Wall Walks

into:

2 Rounds of:

50′ DB FRWL @ 50lbs (same adjustment as above if needed)

16 Kipping HSPUs

So i went to knoxville this weekend and took my db’s so had all intentions to get after this. But one problem with it all, it would have to be done outside and the temperature was not conducive to a great training environment. Needless to say i did it, but i didn’t worry so much about a clock but tried to move with a sense of urgency. This was also a good set up for confidence in my hip/ab issue. The lunging didn’t feel great in the beginning but i was able to do it and the pain went away. There is not a great wall do do either gymnastics movements on and it is on the cement, but i also had many layers on to make sure the concrete didn’t tear me up. Wasn’t the best case but I at least got some work in here. 

+ (rest as needed)

A. Squat Snatch: 1 rep every 45-60 sec @ 70-75% x 8-12 reps – moderate load/speed focus

B. Split Jerk w/ 1 sec pause in dip: 6-10 singles @ 70-80%; rest 60-90 sec b/t reps for quality

C. Wall Walks; 30 Sec on, 30 sec off for 8 sets

No access to barbell today and by the time i got done i was so freezing cold that i opted to call it. 

2/6 – OFF

2/7 (compete overlap)

A. Find a Max of the following complex – Open 21.4 Complex:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 S2O

245 – missed 255 as the clean pulled me forward just enough to not be able to stand it up

+

B. OHS @ 2111: 6,4,2; rest 2-3 min – Heavier than 2 weeks ago across all 3 sets

165-195-225 – actually surprised myself at the 225 load, a little forward on both standing up but not so much that i lost it. Might have had to hold more like 2 seconds before starting the 2nd rep just because of it going forward but tempo down and 1 second hold in the bottom were on point. 

+

For time

21-15-9

DL @ 225

K HSPUs

BJO @ 24in

6:03 – the deadlift got me today. And today I was not functioning at 100%, very very off. Hspu UB, box jumps I did my damndest to keep moving. I started out lateral jumps but I would’ve hit a wall way too fast there so quickly adjusted to a facing with a quick pivot and turn around on top and lateral over on the set of 9. Deadlifts 21 ub and on the 15 and 9 was just survival, i got my first set in with a quick transition after the box jump over but didn’t have it today

2/8

Bike 3-2-1 breathing progression

+

Row 30 sec on, 30 sec off x 8

*score = lowest cal count on any round

13 – the quick pull the last second did save me a few rounds and i tried for the life of me to hit 14 cals on the last round. I will look back at the monitor to see the avg pace over the course of all sets but tried to make all long strong strokes and hang out around 28-29 spm. 

+ (rest as needed)

Bike 30 sec on, 30 sec off x 8

*score = lowest cal count on any round

12 – all rounds but 2 were 13, and the last round was 14. Counted no roll over and this blew up my legs and would have rather rowed 8 more rounds than have done this one. This was yuck

+

3 rounds @ cooldown effort

Row 500m

Bike 1000m

done

2/2

20 min running clock

0-5 min: AMRAP of (10 wall balls + 10 row cals)

5-10 min: Power snatches @ 155lbs

10-15 min: AMRAP of (3 dbl DB box step overs @ 16-20in + 9 dbl DB shoulder to overhead)

15-20 min: Thrusters @ 155lbs

Amrap – 5 + 6 – funny thing in this piece my goal was to get a round a minute and I started and glanced at the clock and it said 2 something and i thought well shit how’d i fall off. And was semi bummed but thought oh well just keep working hard. And then i glanced a short moment later and it was counting up and i kind of chuckled to myself that I was still on track. Snatch – 24 or 25 kind of surprised myself here, got my hands on the first rep fairly quickly as the wall ball station wasn’t as close to my barbell as i would like  – took a little time for my next 2 reps and then i got into a groove of what i felt was a good work/rest scenario. The 2nd amrap was an evil combo 6 + 9 – my shoulder was not happy starting the day but started feeling good here. And I found a little fight for the last minute and pushed until i did fail a sto for a final push. Thruster – 19 – man i’m really sorry. I gave all i had here mentally I should’ve gotten way more but i was just mentally tired and drained. I can and must do better and just sorry

1/28

3 sets, stick around 85-88% effort

5 power clean singles (185-205)

15 toes to bar

90 sec row

rest walk 2-3 min bt sets

Row cals – 34-35-33 – the last round wasn’t feeling as powerful on the pull so i just tried to pick up my stroke rate and let the effort fall where it would. I warmed up with 205 and did a set of 5 and the first 3 were good consistent quick singles but the last 2 slowed down a lot so decided to do the piece at 185 just to move quicker.

+

3 sets, stick round 85-88% effort

7 deadlifts @ 275-315

21 wallballs (try for the 30 here)

90 sec bike

rest walk 2-3 min bt sets

With the way 185 felt in the first piece I thought just go with 275. Bike cals were 24-22-23

+

For time

30-20-10 HR pushups

10-20-30 russian swings @ 32kg

4:50 – used the ol Brannen strategy on push ups and did cluster sets of 5-4-3-2-1 in the first 30, that still got hard, 2’s in the 20’s and actually was able to move fairly consistently to finish the last 10. I’m sure that the 20 swings gave enough time to help that as well.

1/29

tttTD (row/BJ/pistol. adjust pistol to single leg alternating step ups if needed)

10:13 – really wanted sub 10 and failed a pistol rep because I was pushing for it. I knew my box jumps were going to be slow so the first 2 row sets I hammered most of it pretty hard and then tried to dampen quite a bit so I could preserve some effort on the box jumps. Pistols were steady, but no pain so that is a good sign and just tried to stay smooth and steady with them. Row paces for first were in the 1700’s or so up until 21 cals (I’m pretty sure of this as I got off rower around 1:08 ish) and second row was around 1400-1500 until the 16-17 cal mark 

+ (rest as needed)

No hip contact muscle snatch x 12 reps for smooth speed @ 75lbs, new set every 2 min x 4

Was trying to keep all efforts under 21/22 seconds

+

Snatch balance x 3 reps, new set every 2 min x 5

Slow build – 75-105×2-135-155

+

Sandbag bear hug squats AMRAP @ 150, rest 3 min x 2 sets

At new gym, no straight up 150 so had to squeeze an 80 & 60 together which was a nice challenge in itself – 18-15 

1/30 – OFF

1/31 (compete overlap)

A. Find a Max of the following complex – Open 21.4 Complex:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 S2O

+

B. OHS @ 2111: 6,4,2; rest 2-3 min – Heavier than 2 weeks ago across all 3 sets

+

For time

21-15-9

DL @ 225

K HSPUs

BJO @ 24in

Did not train today due to feeling like absolute poop

2/1

Every 5 min x 6 sets

Set 1 – Row 500m + Ski 400m

Set 2 – Bike 1000m + 30 bar facing burpees

Set 3 – Ski 400m + Row 500m

Set 4 – 40 bar facing burpees + Bike 1000m

Set 5 – Row 1000m

Set 6 – Ski 800m

Still some residual from yesterday but I survived – row pace on first was 1:49 and ski was 1:58ish – bike was 1:58ish and done with burpee at 3:3???? – some on inverse bike and bupree as well. Flip of ski and row was a grind and the row was around 1:52/1:53

1/21

EMOM x 8

Odd min – 15 sec AMRAP hang power cleans @ 135

Even min – 20 sec AMRAP bar MU

PC – 11/9 – BMU – 7/6/7 – i did finish rep 20 1 second over but I thought it would be foolish to wait another interval just to do 1 rep and just needed to get the practice and stringing that next rep together after being a little fatigued.

(continue until you accumulate 20 of each)

+ (rest as needed)

3 rounds for time

90 DU’s

25 row cals

7:03 – mid way through the 2nd round I thought that there might be some value in breaking up double unders if it would allow my row to be a much higher pace but at that point it was too late to change the plan. I think I kept my row pace that round @ 1200 and change, the first row was 1300+ I believe. 

(rest 15-20 min)

3 rounds for time

15 kHSPU

20 dbl DB lateral box step overs (50/hand, 24in)

8:48 – hspu unbroken but db step overs were the major limiter here, just the stepping from the left leg had some minor pain and just doesn’t feel as strong and this leads to me being a little slower and of course being slower creates more time under tension and that just feels like it blows my traps up. But i would rather have my traps feeling it than my grip. 

1/22

Open workout 13.1 (snatch/burpee)

7 reps @ 165 – weight change execution was very poor. The 30 reps @ 135 of course could’ve been executed better but I didn’t lose significant time there, but weight changes i did. I was tired and should’ve just pushed harder to make changes faster and cleaner. 135 plan was in cluster sets 5 fast and then rest, did this until 20 and did a cluster set of 4 and did singles as fast as I could to finish the last 6. Not sure the cluster single sets are the best way to go for me. I don’t’ like steady singles but I definitely am more diligent with staying consistent. I would also say that comparing clean cycling to snatch cycling and my snatch cycling is far inferior. 

1/23 – OFF

1/24 (compete overlap)

A. Squat Clean + Hang Squat Clean + Jerk: 1 complex every 90 sec x 3 sets @ 85-90% of Open Complex from Week 1

205

+

B. For time:

5,4,3,2,1

OHS from the Floor @ 65% 1RM Sn. Must drop & reset after each rep

1:13 – really wanted sub 1 here, but the snatch wasn’t as crisp as it needed to be on the set of 2, it started to feel a little shaky on 3 and 2 almost had to squat snatch. I did power all of them and wasn’t going to count a squat snatch as an OHS. the last rep I went for c&j a little more narrow grip because i wanted to get my hands on the bar as quick as possible without wasting time for resting for the snatch

+

Every 6min x 4 sets

4min Clock:

1min AMRAP Ring Muscle Ups

7 BBJO @ 24 (switch directions you spin with each rep, get used to the footwork there)

Cals Echo in remaining time

*goal is to hit these at a sustainable pace — you should be able to easily match your echo cals every round

Rmu – 11 – 8 – 8 – 7 – bike cals – 35 – 36 – 35 – 34 – pushed the burpee a little more on the last set so hitting the cals on the bike felt a little harder. RMU felt really solid today. Was very pleased and these were fairly sustainable, the last round had more of a mental block and just didn’t push through when i could’ve got on the rings and got a few more reps. 

1/25

Every 3:30 min x 12-16 sets (3-4x through as energy dictates)

Set 1 – Row 500m

Set 2 – Bike 1000m

Set 3 – Ski 500m

Set 4 – Run 400m

Row’s were trying to hold bt 1:48-1:51, bike was 1:50ish, ski was 1:59-2:01 – runs were around 90seconds-ish

+

4 rounds, not for time

Back rack yoke carry 50ft, tough

Face up GHD plank hold with pocket reaches x 30 alternating reps ( https://youtu.be/xQkAqehMxLMO )

Sandbag bear hug carry 100ft, tough

Face down GHD hold with 90 degree trunk twists x 10 alternating reps + 10 hip extensions after last one

Had to do a blend bt days just based on access to equipment, on the face up ghd plank I didn’t try and move much, it was just nice to get in that position and manipulate my body and not go into extension. From time to time the ab/hip would alert me that I was going a bit far.

1/26

AMRAP 18 min

Min 0-6, AMRAP of

8 chest to bar

12 DB OHS @ 50# (6/arm)

8 toes to bar

12 Box Step Ups 50lbs (alternating legs)

Min 6-12, AMRAP of

Echo bike cals

Min 12-18, AMRAP of

8 chest to bar

12 DB OHS @ 50# (6/arm)

8 toes to bar

12 Box Step Ups 50lbs (alternating legs)

(goal will be to start steady on the first 6 min mixed work, then get on bike with a steady momentum and let breathing/HR stay elevated, then try to get faster on the last 6 min compared to the first 6 min)

3+2 on the first one – on the bike I tried to stay bt 268-300, I also got off one time just to get chalk. But other than that I never got chalk in the middle of the pieces. On the 2nd one i did 3+28 – had i not dropped the db on the ohs I could’ve fought to squeeze in 1 step up. The first round and most of the second I was on pace for 4 rounds but my step ups are just slow and that slowed down quite a bit. I tried to keep pushing that pace.

1/14 (intensity, shorter)

Echo 30 cal buy in, into

3-6-9 reps of

Ring MU

Power snatches @ 135lbs

into

Echo 30 cal cash out

9:18 – rmu felt pretty good today, but there was one point that I should’ve really pushed to see what would happen but I just didn’t and internally looked for excuses. Snatch cycling felt better than normal. At 135 i normally don’t stay as connected to the bar as I did today so that was a win, took more of a chunk strategy in the 9, where i did 5 staying on top, then a slightly longer rest and 4. This is one of those times where I habitually rest a bit too much for the last rep but did not today. I think my splits on the bike were 1:22 and 1:45

+

(rest 8-10 min)

+

Ski 20 cal buy in, into

60 burpees to 12in touch (switch directions at 30)

into

Ski 20 cal cash out

7:12 – rowed 25 cals instead of the 20 planned for ski. My goal was to maintain 15 reps a minute and was probably closer to 13/14 a minute on average so was pretty happy with that. The last row the monitor wouldn’t turn on fast enough so that cost me. Just some things to learn when using new equipment and location

1/15

tttTD (old open workout)

Opted for a partner workout and accumulated about 75 strict hspu – all in sets of 6 and felt pretty good. 

(rest 10-15 min)

Squat snatch from blocks – accumulate 12 reps @ strong loading for the day, minimal misses if any, around 80-85% ‘feel’

Kept at 175 – no misses – since deadlifts were in my conditioning it was nice to come off some blocks but since i used plates for blocks I also didn’t want to push it too much

+

BTN split jerk – 1 rep every 45 sec x 10 @ 80-84%

Went 185 since I accumulated so much volume in the shspu, just didn’t want to overdue it

+

Front squat – 1 strong rep every 90 sec x 6

225 – should’ve gone more – but was getting mentally tired at this point and was needing to wrap it up

1/16 – OFF

1/17 (compete overlap)

A. Rogue Bella Complex – In 4 working sets, find a tough complex of:

1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

255 – missed 260 on the first shoulder to overhead – but 255 was originally my plan for my last lift but the 2nd load at 240 felt so good I jumped to it right after that

+

B. OHS @ 2111: 7,5,3; rest 2-3 min – heavier each set, stick to tempo

Because of the concentric tempo goal of 1 second I assumed that pusing that loading would take away from the goal of the tempo here so loading was – 155 – 175 – 195

+

3 Sets:

6min EMOM:

Odd: 2 Rope Climbs

Even: 4 Squat Clean Thrusters @ 165/110lbs

rest 3-4min bw sets

So the top of the rope/ceiling was even lower than I thought so didn’t not get good work in here, I did a bunch of initial pull pracitce as the ceiling is only 11 feet (10’11” to be exact) so after 1 emom set was just a little irritated at this issue, the rope was also so slick setting the clamp was tough. There is a local gym that I will reach out to that has ropes if needed in the open or the next stage but for now just going to have to try and accumulate some work on clamps, holds and pulls. 

1/18

Echo 100 cal progressive intensity warmup

+

Echo 75 sec @ 350+ watts

60 sec rest x 8 or until you can no longer hold pace

if successful on all 8 sets above

Echo 75 sec @ 350+ watts

30 sec rest x 6 or until you can no longer hold pace

if successful on all 6 sets above

Echo 75 sec @ 350+ watts

15 sec rest x 4 or until you can no longer hold pace

Successfully completed. Once again, I felt way more dialed in as the rest got shorter and when you really get into the intervals with 15sec rest, you are so close to being done that you just have to mentally push through. In the 30sec rest intervals, I was holding the higher wattage for a bit longer and just felt really good on this today.

1/10/2022 (compete overlap)

A. OHS – from the floor: 15,10,5; rest 3 min b/t sets – increase load each set to a tough 5 for the day, not a 5RM

165-185-205 – i think i could have done more on the 15 and 10 but not on the 5.

+

2 sets:

B1. KB Goblet Cossack Squats: 5 reps/side – slow & controlled

B2. Band Assisted Sissy Squats: 7 reps

B3. Knee Over Toe Calf Raises: 9 reps/side – strong focus on squeeze at top

Rest 30-60 b/t each

Good stuff today

+

10min AMRAP

15 WB @ 20lbs

15 Pull-ups

20 cals Row

…into…(no rest)

10min AMRAP

15 WB @ 30lbs

15 CTB

20cals Row

*if you’re in the middle of a WB set at the 10min mark, immediately switch to the heavier ball

…within 5 minutes of finishing

Every 3 min x 3-4 sets:

1 Complex of: 1 Deadlift + 1 Clean + 1 Hang Clean + 1 S2O @ 80-85% of last weeks tough weight (but go more off of RPE here since we missed it last week)

4 rounds for the first 10 and 3 rounds for the 2nd – I broke everything up with the goal of “conserving enough so i could keep the row in the 1300’s. The first 10 minutes my plan/goal was successful as I spent most of the time on the erg in 1300, there was some small dips but for the most part plan successful. Rookie mistake in getting the rower started in the very first round and it cost me a valuable 10-15 seconds. I finished round 4 with about 3 seconds left so i didn’t have to stop the 20 and go to the 30. In the 30 I took 3 sets most rounds and as I got really tired I broke a round or 2 into 4 sets, just to take some tension off and try to not let the ball settle. Not completely successful there but wasn’t long on most sets. Also made a push that might have cost me some energy on the first row in the 2nd 10 minute were I really pushed for the 1300 pace and I probably fought a little more just for that principle instead of continuing to go hard but not forcing the effort. On the complex I did 165-195-205-225 – I had to squat the hang clean at the 225, i really did not want to have to squat at all after all of that, my jerk wasn’t clean but I got it so that was a decent way to finish the day

1/11

AB 100 cal progressive intensity warmup

+

AB 60 sec @ 400+ watts

60 sec rest x 8 or until you can no longer hold pace

if successful on all 8 sets above

AB 60 sec @ 400+ watts

30 sec rest x 6 or until you can no longer hold pace

if successful on all 6 sets above

AB 60 sec @ 400+ watts

15 sec rest x 4 or until you can no longer hold pace

Echo bike – 355 was minimum – only dropped below that on about 4 seconds of time over the course of the 18 sets and that was mostly because i wasn’t looking at the monitor. After clearance from you that 350 on echo was target every minute interval I wanted to try and stay around 383 watts, and that lasted for about 25 seconds or so and then hovered bt the 360 range give/take. Ironically enough would love to know a little more detail on something. My output was higher when I had the shorter rest, is this primarily mental? Just the hey, no more f-ing around, take care of business and lets go. On the15sec intervals, I kept the target range where I needed to but it did take a second or 2 longer to get into range, id say by 5-6 seconds monitor resembled the effort where i was supposed to be. 

1/12

A – KB’s hanging from bands strict press lockouts from eye level x 5 reps @ 3112 tempo, rest 2 min x 5 sets

Had to go to globo gym side as on the “functional fitness side” the J-hooks could not be attached high enough to be set up for eye level but over their, there was only plates and no kb’s – 4 working sets @ 40/side – first set was 25’s/side

B – Clean grip deadlifts 8,8,5,5. tough, rest 3 min

275-295-315-3456 (i went for it and it was a legit 4 reps and on the 5th set I felt grip loosen, i controlled it to the ground, never let go of the bar, kept a little tension and had a semi readjustment. So wasn’t’ touch and go for 5 reps

+

For time:

40 thrusters 95lbs

40 TTB

30 back squat 95lbs

30 CTB pull ups

20 power clean and jerk 95lbs

20 bar muscle ups

17:02 – was a little bummed with this effort and it happened from the start but I didn’t let that get me down, there are some good take aways but overall I need to do better. My plan from the onset was knowing that the success would be on the bmi, so i wanted to set myself up for success by taking small sets all the way, makinig the workout look like cyclical work. Goal was to do 7 thrusters and start a new set every 19/20 seconds, which would give me anywhere from 6-8 seconds each set, was good with this until 21 and just didn’t feel confident with that set and recovery. TTB was same mini breaks and wanted to do 5.5 rest 5sec/10sec and did this to 20 and just lost some things. Back squat didn’t want to get roped in to doing 2 big sets but in hindsight i really should have here. C2b did 7’s but didn’t have the killer instinct. The pc&j is normally where I struggle but this was a confidence builder for me, I wanted to do 40sec on continuous work and 20sec of rest, and even if I didn’t have a super fast cycle time I wanted to stay on top of the barbell for that 40sec. The bmi, the main thing i remember is telling myself I don’t care if you only get 2, you have to go in “10 sec”…..and i missed rep 20, and then rushed to finish the 20th rep again and missed it too, the misses were mental and got lazy on the 20th, like i got this and “time” and then i missed. So rested longer than i needed to to actually finish because i did not want to miss another.

1/7/2021

AMRAP 4 min @ 12min ‘open’ effort

2 ring MU

6 burpees

12 wallballs

(rest 2 min)

AMRAP 4 min @ 12 min ‘open’ effort

3 bar MU

6 dbl DB power cleans

9 dbl DB front rack squats

(rest 2 min)

AMRAP 2 min @ tough effort

6 bike cals

6 row cals

(rest 6 min x 2 times through)

+ (rest 8-10 min after the 2 sets)

5 clean and jerks, building to around 80-84%, rest as needed

3+6 & 3 —- 3+5 & 3 + 1 — 30 cals & 25 (issues getting the monitor on and tired) – as far as the clean & jerks went, i got a little rushed for time in my day and had to hit some singles @ 205. The first amrap, wall ball and ring are further away then i would like. Broke up wall ball because i knew i could take really quick short breaks there and tried to be quick in transitions elsewhere. Bmu amrap – the db power clean took a lot more out of me then I was ready for. First set did db work unbroken and wasn’t ready for the heart rate spike there. After that i made sure to do a 5 and 1 or a 3 and 3, just making sure I started moving the db quick from transition also breaking the power clean made my squat speed much faster and thought that would be pretty important as well

1/8

tttTD (cleans and jerks, ascending loading)

17/9/6+1clean @ 165 my goal was to go 1 rep every 9 sec and i think around rep 10 or 11 is when that became harder to sustain. 185 didn’t feel too bad weight wise but just wasn’t able to put my foot on the accelerator and go. 205 felt like 255. I was really behind my target goal in the first minute and was happy that I at least got back on track of where i thought i could be 1 minute in. at the end I got one clean in and missed the jerk because i knew I had to rush it.

+

5 sets, not for time

20 rounded back GHD hip extensions

20 sec right side plank (straight arm)

20 GHD situps

20 sec left side plank (straight arm)

Ghd sit ups still a no go. But I at least did some decline bench sit ups. Still a bit of discomfort but not pain like i feel just when attempting to lay back on the ghd