Ben Plotnicki

7/4 – OFF or self directed ‘fun’

Fun little workout with michelle

For time – one person working

400m run

50 dual db push press

30 dual db box step overs

400m run

40 dual db push press

40 dual db box step overs

400m run

30 dual db push press

50 dual db box step overs

20:34

7/5

AM

Aerobic Prep

10min C2 Bike – start @ damper-0, increase damper every set, maintain a constant 1000m pace

*nose-breathing only

done

+

20min C2 For Max Avg Watts

*weigh yourself beforehand to and add to notes. wouldnt usually ask for that but brannen is collecting some data there

236 @ 76rpm -* body weight @ 202.2 – I did have a delicious fast food burger yesterday that might have slanted the scale ever so slightly – also as a footnote, weighed in on the same scale the next day close to the same time and weight was 200.2, so that burger definitely played some role in water retinion

+

Active Recovery

10min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

done

PM

A – Hang Power snatch – 1 rep every 30 sec x 15 @ 115-125lbs

125

B – Tall clean pull under x 2/Split jerk x 2, new complex every 90 sec x 6 @135-145lbs

145 – and tall clean pull under at that load was a little tougher than i remember, not the load but the speed needed under the bar

C – EMOM x 8 – 8 burpees to 6in touch

Average of right around 18-19 seconds each set of burpee

D1 – 90/90 shin box switches x 3/direction, rest 30 sec

D2 – Bear to bridge switches x 3/direction, rest 30 sec

D3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets

done

7/6

A1 – Prone scap swimmers x 5 slow reps, rest 30 sec

A2 – Elevated pigeon pose good mornings x 5 slow reps with empty bar, rest 30 sec

A3 – Banded snow angels from tall kneeling x 5 slow reps, rest 30 sec

A4 – Sidelying banded clamshells x 8/side, rest 60-90 sec x 3 sets

(can find these videos here – https://www.youtube.com/watch?v=0T6SPei58WA&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM&index=92&t=0s )

+

45 min around the world, constant sustainable effort

10 cal bike erg

10 cal row

10 cal echo bike

10 cal ski

Not an accurate 10’s all the way around as i set on the bike erg to start the piece and sat next to a member that I have always wanted to get to know more about but never had the opportunity present itself so i bike erg’d for 200 cals before i started 10’s just chatting getting to know. Sustainable pace, good talk test effort

7/7 – OFF

7/8

A – Thruster from rack – 1 rep every 45 sec x 16, moderate loading, crisp lockout

165 – might have been a bit more than “moderate” but it was smooth and crisp and not a single rep was grinding, even though speed out of the whole felt a little slower towards the back end, probably some mental more than physical but this probably falls into the moderate category

B – KB clean to goblet squat x 3 + KB goblet hold reverse alternating lunges x 6, rest 90 sec x 4

53 x 2, 70×2

C – Split stance good mornings x 5/side, bar on back, rest 45-60 sec bt sides x 4 sets

65 – might have been a bit aggressive as the loading at times created a little imbalance position throughout the foot and leading to a slight change in shin angle

D – Lateral lunge with light counterbalance in hands x 10 alternating reps (plate or light KB), try to sink down into a cossack squat as you extend arms in front of you, but only go through a depth you can control, rest 90-120 sec x 3-4

done – i got mad control on cossack squat depth, maybe not sit and back into full ROM down like some of those Ido Portal freaks of nature but feel strong here.

+

5 sets, not for time

40ft back rack yoke @ 320-360ft

30 sec face up GHD plank hold

80ft sandbag bear hug carry @ 150lbs

30 sec face down GHD sorenson hold

It’s been a while since i have had access to a tough yoke walk so that felt a bit tough at time but was good for lighter loads in the 40ft intervals

7/9

TTT Throwdown

12 min amrap:

4 shuttle runs

8 box jump overs 24in – open ’22 standard

12 alternating DB snatch 50lb

9+9 – tried an experiment and it failed, and failed me, I drank an LMNT with breakfast, hoping the hydration would be good throughout the day, however, right around minute 9, i felt like i was going to throw up, at minute 10 it felt like a 9 out of 10 was going to truly throw up, and pushing in one of the shuttle runs, i touched the line, and i stopped for about 5 seconds as i was pretty sure transitioning to the next run would have made it all come up, i don’t want to throw up from working out but don’t mind pushing that hard, i do, however, not want to be responsible for cleaning that up. Needless to say, i do feel the LMNT played some role, i was also pushing much harder on the runs, middle rounds on, i tried to slow down the box jump over a little so I could push the runs, and didn’t try to speed up the snatch either. This was better than last week, but those last 3-4 minutes were extremely uncomfortable on the belly. 

+

3 sets:

A1. Seated BandedBTN Lat Pull-Down: 8-10 reps – strong squeeze at bottom

Rest 10-15 sec

A2. Supinated Grip Pull-Ups: 10-12 reps @ 2011 (AMRAP w/out assistance then finish w/ spotter or feet assistance)

Rest 2-3 min

Done – strict pull ups each round were 6 with 4-5 assisted to finish out. – it also was also closer to a 4 minute rest as i was still feeling some type of way

7/2

TTT Throwdown

12 min amrap:

4 shuttle runs

8 box jump overs 24in – open 22 standard

12 alternating DB snatch 50lb

Let me start off by saying I was super pleased with my effort today especially when my nose had been draining all freaking day, a serious allergy attack, sinus infection, or hell who knows COVID. I had so much sinus pressure all day and was just a little uncomfortable. 8 + 10 – my goal was try to find a way to keep moving, i knew this would be very open esque, with high turnover, i did find myself in a few later rounds that i stopped to turn on the shuttle run (2x) and i told myself even if i slow down you cannot do that. My transitions to the box jump were good, i do recall 2 times that my transition to the db could’ve been a lot quicker, but outside of that, feel like I stayed sub 5sec each time. It was the shuttle, i got as uncomfortable today as I could on the run and knowing the box jumps really effect me my plan was to attack it, and this was about the only part of the workout from the 2nd half on that felt like a bit of a rest. Split times were – 1:16-1:20-1:23-1:24-1:25-1:26-1:32-1:30

+

Back rack split squats x 6/side, rest 2 min x 4 sets

145×2, 155×2

+

B-stance BB hip thrusts x 6/side, rest 2 min x 4 sets

95 across – tried a little heavier to start but didn’t feel like i was getting effective hip extension

6/27

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

done

+

Tucked planche hold with light band assist x 10-12 sec x 4 sets, rest as needed

(hands on parallettes tho, not on ground – https://youtu.be/-ykN-AEsR-E )

12 seconds but the last 2 sec were a good fight

+

Parallette shoot ‘back’ through to tucked planche hold x 3-4 sec then try to drive back through to the supported L-position, rest as needed x 6-8 sets ( https://youtu.be/ESusQIJX7-E )

I actually felt better when starting from an L versus starting in an supported L

+

Tucked ring tick tocks x 3-4/direction through a ROM you can control, rest as needed x 5 sets ( https://youtube.com/shorts/vro_QOzto0w?feature=share )

I used to love doing these and i still do

+

Glute ham raises x 6-8, rest 20 sec

Russian swings x 15 @ 32kg, rest 80-100 sec x 6 sets

done

+

1-arm farmer hold with towel (wrap towel around DB/KB and hold material instead of weight) – 30-35 sec on, 25-30 sec rest bt hands x 6 alternating sets

30sec @ 53 pound bell

6/28

AM

AMRAP 12 min @ sustainable effort

12 cal row

12 cal bike

12 cal ski

rest 6 min x 3 sets, goal will be to get faster for last set

5 even – 5 + 2 – 5 + 14 – I worked so much harder on the last set and only was able to get 12 more calories

+

5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)

I did not fall asleep this time

PM

Power snatch – 1 rep every 30 sec x 4, rest 2 min x 3 (165+)

165-175-185 – man that 185 was a grind but very pleased to hit that 

+

Power clean – 1 rep every 20 sec x 5, rest 2 min x 3 (195+)

215-225-235

+

Front squats – 5 reps every 90 sec x 5, rest 3 min x 2 (25 total, start at 185 and build as able)

185×1-205×2-215×2 —— 215×1-225×3-235×1

+

I was really pressed for time going into this part, some was my fault, some was the time of day and had to be somewhere. So the sense of urgency made me not get a warm-up in, so I had to just get into the conditioning cold. So the first 2 rounds of lunging and hsw were quite the shock to the system and i settled down a little after that. But the bigger kicker was i didn’t have time to rest much at all between the two pieces and this made it a gut check when the wall walks were back to back

6 alternating sets

Odd sets – 25ft BB OHWL @ 105lbs + 25ft HSW

Even sets – 25ft HSW + 25ft BB OHWL

9:34

+ (rest as needed)

6 alternating sets

Odd sets – 5 wall walks + 50 DU’s

Even sets – 50 DU’s + 5 wall walks

11:59

6/29

AMRAP 4min

5 Ring Muscle Ups

15 toes to bar

rest 4min

AMRAP 4min

4 Ring Muscle Ups

15 Wall Balls @ 20lbs

rest 4min

AMRAP 4min

3 Ring Muscle Ups

6 Burpee Box Jump Overs @ 24in

2 rounds – I completely underestimated how the 15 ttb were going to make those muscle ups feel. I tried to make a fast transition from the pull up bar to the rings and when i jumped up for the next set of muscle ups, it just didn’t feel good and the wheels came off from that point mentally —— 2+12 rmu felt much better this round but man my shoulders are fried, from yesterday and the work today and the mental adversity from the first amrap ——-3+2 – everything in this amrap felt really good, but after the first 2 rounds i just wasn’t in the mood to suffer as much as i needed to hear. 

+

1-arm DB strict press from seated x 6 tough reps/side, start with left arm, rest 30 sec

Weight vest ring pushups x 10-12, rest 90 sec

1-arm DB bent over row x 6 tough reps/side (ensure you control the top and negative), start with left arm, rest 30 sec

Weight vest wide grip strict pullups x 6-8, rest 90 sec x 3 sets

40 for seated press- left arm just couldn’t not move the 45 without feeling like it was going to be painful – i left my weight vest at home so i had to use a big chain for both push up and pull up – row was @ 60 with great control

6/30 – OFF

7/1

A1 – Strict press x 1 strong rep, rest 30 sec

155 – last set was not strong but the rest were pretty good

A2 – 18 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets

Felt solid

B1 – Kipping ring pullups x 10-12, rest 45 sec

12’s 

B2 – Ring rows from feet elevated x 12-14, rest 45 sec

14’s and 12’s on the last

B3 – Banded horizontal rows from straight leg seated x 20, rest 2:30 x 3 sets

done

C1 – DB overhead tricep extensions x 10-12, rest 30 sec

done

C2 – Banded tricep pressdowns x 20-24, rest 2 min x 4 sets

Done and 24 and i really didn’t want to go to 24 on each set as it was a deep burn. I did like a thousand, 

D – Band pull apart super series

done

+

500 cal bike, conversational effort

Done – i did cheat and watch some youtube videos

6/20

Parallette shoot throughs for active pressure x 4/direction x 3 sets

I really love these

+

Tucked front lever with tempo descent – accumulate 18 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c )

Broke these up into 3 sets of 6, did the first 6 with a shorter rest but still resting as needed, and a little longer rest before i started the next chunk

+

Parallette tucked planche drive to L-sit + drive back to parallette planche – 10-12 attempts, rest as needed

Felt better than last week and a little more control,

+

20 russian swings @ 32kg

new set every 2 min x 6

done

+

1-arm standing farmer hold @ 135lbs ALAP, rest 1 min bt arms x 3 sets/side (same, try to go farther!)

Using a bar that had a middle marker made a huge difference. 24-18-19 seconds (this were the numbers on the left side) – i was stronger on the right, but on the  right side, my shoulder would internally rotate the bar

6/21

Power snatch – 1 rep every 20 sec x 6, rest 2 min x 3 (155-165)

155-165×2 – felt so much more powerful, clean and crisp today, even with this as the second session of the day

+

Power clean – 1 rep every 15 sec x 6, rest 2 min x 3 (185-205)

198 used all kilo plates – same across 

+

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

185×3/205×3 – 205 – and ummmm 3 every minute x 6 for 2 sets is 36 total not 24

+

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

6 1-arm alternating DB hang clean and jerks @ 70lbs

50ft 1-arm DB OH walking lunge @ 70lbs (switch arms at halfway)

32 DU’s

1:24-1:17-1:20-1:22-1:32-1:36 – did something funky to my back, but it was more getting a little tired and sloppy on the c&j in the overhead position – did this piece in the evening as the second session

6/22

AMRAP 10 min @ sustainable effort

10 cal row

10 cal bike

10 cal ski

rest 5 min x 3 sets, goal will be to get faster for last set

5+2 – 5+17 – 5+23- for the most part, even being a little faster each set, and especially the last, i didn’t want to push the pace to much that i couldn’t have done one more set of 10 and hit some of the same paces, the bike might have gotten a little grindy but ski at or above 1100 was feeling good and very sustainable in set 2 and 3 – 

+

5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)

Done 

Did this session first in the day and the “tuesday” session as a double. I have to say, i thoroughly enjoyed doing 2 sessions, but man i wasn’t completely conditioned for that type of volume in the same day. It was a great feeling of that challenge. But it smoked me for tuesday into wednesday. I’m not saying i want to do this on the regular, but i wouldn’t mind a few double sessions on a tuesday. Wednesday was crazy and i was a little exhausted from the normal sleep wake schedule. But I still did a moderate/easy session – 10 sets 30sec on/30sec easy bike erg x 2 times with 20 turkish get ups in between @ 53

6/23 – OFF

6/24

A1 – Strict press x 2 strong reps, rest 30 sec

145 – didn’t feel super strong here today, shoulder started achy but felt better by the last set

A2 – 14 dbl db shoulder to overhead for smooth speed @ 50/hand, rest 2:30 x 4 sets

These felt so much smoother and easier this week. Where they irritated the shoulder last week they all felt fine today

B1 – Kipping ring pullups x 8-10, rest 45 sec

10

B2 – Ring rows from feet elevated x 10-12, rest 45 sec

10 – feet were elevated about 20” and that made it so punch in the gut hard

B3 – Banded horizontal rows from straight leg seated x 18, rest 2:30 x 3 sets

done

C – Tempo ring pushups @ 3112 tempo, AMRAP (-1), rest 90 sec x 4 sets

12-9-8-10

D – Band pull apart super series

done

+

500 cal bike, conversational effort

Had about 50 minutes and did it on a Ass/bike

6/25

2min AMRAP: 

15 Calorie Row

9 Deadlifts (225lbs)

Max Ring Muscle Ups in remaining time 

*Rest 1 Minute Between Intervals

x4 intervals 

*Score = total ring muscle ups completed 

Driving to the gym i had a sneeze attack today and felt super congested and going into this session i felt a little off. And after the second interval i wanted to quit. I didn’t feel right and i was sweating profusely. Numbers were 6-4-1-3 – total of 14. For the last 2 weeks felt good on saturday, and today, rhythm and normal routine schedule were a little different. So live to train and be better next time

+

For time

14 ‘reps’ of 5m unbroken HSW 

(5m or 16ft, push the transitions)

7:10 – here are the 2 round splits – (which i always tried to push the turnaround transitions – but felt the fatigue was real as i was afraid my shoulders were going to give out in the 9th/10th rep round – 26 – 41 – 52 – 1:09 – 1:46 – 1:10 – 1:10

6/13

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

done

+

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

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

+

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

Nice and humbling

+

15 russian swings @ 32kg

new set every 2 min x 6

done

+

1-arm standing farmer hold @ 135lbs ALAP, rest 1 min bt arms x 3 sets/side

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

6/14

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

155×2-165

+

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

185×3

+

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

205×2

+

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

6 1-arm alternating DB snatches @ 70lbs

12 wallballs to 11ft

24 DU’s

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

6/15 (compare to 5/6)

2 Full Rounds: 

30 Sec Assault @ 85+% 

30 Sec Easy Spin 

x3 

into: 

30 Sec Row @ 85% 

30 Sec Easy Spin 

x3 

+

5 rounds for time

1000m AB

500m row

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

+

5 min down regulation breathing BEFORE you leave gym (feet elevated, head supported. breathe in through nose on a 2-3 count, breathe out through mouth on a 4-6 count. count to at least 30 breaths like this)

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

6/16 – OFF

6/17

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

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

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

done

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

Used gymnastics kip

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

10

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

done

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

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

D – Band pull apart super series

done

+

500 cal bike, conversational effort

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

6/18

10 Rounds for Time: 

17 Wall Balls @ 20 to 10′ 

35 Double Unders

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

+

Accumulate 40 glute ham raise negatives for quality

done

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

Bike 3-2-1 breathing progression

done

+

E2MOM x 8

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

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

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

+

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

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

+

E2MOM x 8

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

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

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

6/11/2022

7 min AMRAP: 

7 Hang Power Clean 155lbs 

7 TTB 

7 Burpees to 6″ reach 

+ (rest 7 min)

7 min AMRAP

21 DU’s

14 row cals

7 erg facing burpee

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

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

6/7/2022

Foot/ankle warmup (barefoot/socks)

25ft/variant

Toes only forward and backward

Heels only forward and backward

Toes out forward and backward

Toes in forward and backward

10-20x Forward and backwards bunny hops

10-20x Side to side bunny hops

8-12x Forward and backwards single leg hops

8-12x Side to side single leg hops

I do not like heels only barefoot

+

TTT gait prep – 

+

800m Run @ 85-88%

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

+

400m Run @ 88-91%

rest 3min bw sets

x3 sets

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

+

200m Run @ 94%

rest 3min

x4 total sets

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

+

15min Easy Walk/jog recovery effort

6/8/2022

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

155-160-165-175-180

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

205×2 – 215×2 – 225

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

225-235-245×2

+

6 sets for speed

5 S2O – 115lbs

10 Deadlift – 115lbs

15 Box Jumps – 24in, any how

rest walk 60-90 sec bt sets

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

+

6 sets for speed

5 Strict HSPU’s

10 TTB

15ft HS Walk

Rest 60-90 sec b/t sets

45-47-47-48-46-46

6/4

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

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

+

#tttTD141

15 min amrap:

14 Cal Row

8 hang squat clean thrusters 95lbs

8 box jumps 24in (open standard)

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

+

Bicep/Pulling Finisher:

For time:

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

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

6/5 – OFF

6/6

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

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

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

+

5 rounds @ steady effort

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

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

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

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

+

Core support

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

done

+

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

done

+

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

Right around 18-19 seconds each time

+

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

done

test 123

5/27

2 Full Rounds:

30 Sec Assault @ 85+%

30 Sec Easy Spin

x3

into:

30 Sec Row @ 85%

30 Sec Easy Spin

x3

+

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

rest walk 4 min x 5

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

5/28

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

165×2-170×2-175×1

+

2 rounds for time

50 wallballs

20 1-arm alternating snatches @ 60lbs

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

(rest as needed)

2 rounds for time

50 HR pushups

20 strict pullups (must control negative each rep)

10 even – man push ups suck

5/29 – OFF

5/30

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

new set every 75 sec x 8

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

+

4 rounds @ steady effort

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

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

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

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

+

Core support

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

done

+

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

done

+

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

Have to make up later

+

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

Did much later in the day 

5/31

Echo bike 3 min nasal breathing only

Echo bike 2 min inhale through nose, exhale through mouth

Echo bike 1 min regular breathing

done

+

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

400m run

20 cal row

20 cal ski

20 cal echo

rest walk 4-5 min bt sets

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

6/1

EMOM x 8

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

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

+

EMOM x 8

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

165 – same as above

+

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

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

+

Frog pumps x 40, rest 2 min x 3 sets

Done

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

6/2 – OFF

6/3

2 Full Rounds:

30 Sec Assault @ 85+%

30 Sec Easy Spin

x3

into:

30 Sec Row @ 85%

30 Sec Easy Spin

x3

+

2 sets

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

(target finish of 11:30 or under)

rest to 18 min mark for start of next set

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

+

5 min down regulation breathing

done