Ben Plotnicki

1/3/2021

Bike 75 cals, not for time, steady/sweaty warmup

+

4 rounds, not for time

Weight plate ground to overhead x 15

Weight plate zercher squats x 15

Weight plate halos x 10 (switch directions each set)

Weight plate good mornings x 10

Weight plate goblet hold crossunder lunges x 5/direction

Weight plate counterbalanced hold cossack squats x 5/direction (can hold slightly away from body to help find a better position)

+

Bike 75 cals, slightly faster than first set

Done – this wasn’t the day I wanted but it was hands down the day i needed after the week that I had. 

1/4

Dynamic running warmup

+

4-5 sets for times as able to stay consistent, new set every 8 min

21-15-9 each

Row cals

Echo cals

5:30 – 5:28 – 5:36 – 6:01 – 6:02 – it was on the 4th set that when i hopped on the bike after the first 21 row cals that I felt that yucky feeling in my stomach when I tried to bike @ the high output. The other big goal I had for most of the day was quickly getting up to working speed and then keep it sustainable.

1/5

Clean grip deadlifts – accumulate 45 reps @ 225lbs in big sets, rest no longer than 60 sec bt sets

20-15-10 – didn’t plan on having multiples of 5. After first set said have to get more than 11 and just kept going on wanted to make sure last set was at least 10. 

+

Banded pull throughs from sumo stance x 12 with hard glute squeeze at top, rest 45 sec

Banded psoas march from standing x 16 alternating steps, rest 45 sec x 4 sets

done

+

AMRAP 12 min

5 power cleans @ 185lbs

10 strict HSPU

50 DU’s

(rest 8 min)

AMRAP 12 min

5 power snatches @ 135lbs

10 dbl DB box step overs @ 50/hand

50ft HSW

1st amrap – 5 even – strict hspu slowed me down, I knew it would so when I started breaking it up I tried to make sure I was diligent about a few things each round, for example in one of the rounds my rep breakdown of hspu was 3-3-2-2 and I started doing a couple of the rounds in 4 sets because i wanted to practice doing 3 reps come down one breath and 3 more reps, then a bit longer rest and then 2 short rest 2. This was good practice because I normally suck at this when it comes to inverted open movements. 

2nd amrap – just short of 3 but finished the full 50ft just after the bell. I was tempted to drop to 25ft or do something else as this was the first day my hip was feeling better than usual so i even contemplated not doing the hs walk at all and continuing the heeling process but I thought, you gotta go for it and see how it feels. If I tuck my feet completely I do not feel the same strain as I do when they are straight and hollow. Now there was a fair amount of discomfort but it was tolerable. Step overs also didn’t feel great but the step over is easier than a step up would be based on that drive into extension. Power snatch felt funky overhead but was assuming that had something to do with the strict hspu accumulation on the front end.

12/27

Power snatch – 1 rep every 30 sec x 12

135 – a bit light, felt good and powerful

+

Hang squat snatch – 1 rep every 45 sec x 9

155 – was just right

+

Squat snatch – 1 rep every 60 sec x 6

175 – felt fast and snappy

+

Back squat – 6,6,4,4,2. start moderate and build, rest 2-3 min

225-245-275-295-315 – there may have been one more rep in the tank at 315 but it felt way heavier than it should’ve

+

CrossFit:

Every minute on the min until failure or 15 total minutes:

7 Pull-ups

7 OHS @ 75lbs

7 bar facing burpees

7 full rounds and that was completed with 2-3 seconds left and into the next round 2 burpee. There were 2 things going on here that were some difficulties or limitations. One the desire to dig in deep really suffered into that 8th round. The other big thing was I hard a hard time shifting gears from the high tension lifting to the lower tension movements of the CrossFit piece. I warmed up pretty extensively the movements and even when i started the clock I had a hard time down shifting as I was over kipping a little on the pull up and oversnatching the OHS. I even muscle snatched a few just to not expend too much energy.

(if you fail before 15, hop on a bike and ride at a 30 min pace for rest of the window)

12/28/2021

Dynamic running warmup

+

Every 7 min x 4-5 sets

500m row

400m run

3:45 – 3:37 – 3:35 – 3:35 – 3:40

During warm ups groin didn’t like sprinting but was fine at sustainable bouts. Was not happy the day after or even a few days after.

1/1

#tttTD125 New Year Throwdown:

Buy in:

2022m Row

into:

22 Hang Power Snatch @ 95lbs

22 CTB Pull-ups

22 Thrusters @ 95lbs

22 K HSPUs

22 Power Clean and Jerk @ 95lbs

22 TTB

22 OHS @ 95lbs

22 BFB

22:38 – had a good warm up but should’ve elevated heart rate a lot more. Was a good warm up and should’ve felt some of the movements in a few more chunks of reps.  rowed 7:3?????? – wanted to try and stay super steady and sustainable but thats the beauty in this workout and loading is that all the movements a fast and quick contractions. Transitions were good but my heart rate was at such the rate I wasn’t comfortable at all in the middle. Rested too long and each time I rested there were moments that I was curious if I had covid again, lol. All kidding aside. After the week i had, i was super happy to train and move and feel some level of discomfort

12/16/2021

WICC

Test 1:

0:00-6:00

max of the complex:

5 Sn DL

4 Hang Sq Snatch

3 OHS

———

6:00-11:00

5 min AMRAP:

Wall Walks

175 on complex and 15 on wall walk – I’ll start with wall walk, 5 in the first minute and 3 things slowed me down. Did this at the new gym and since i filmed it I was forced to use a wall that had a wooden lip about 5ft tall. Every now and again my foot/toe would get caught either going up or going down. When it got caught on the lip it fired up the ab/hip region and that got pretty angry so those are 2 things that slowed me down so my goal was just trying to do 1 rep every 15-20 sec. And then it just got tiring. I was pretty confident i could hit 165 but in warm up i decided to go for it and opened at 175 it wasn’t a clean and crisp 175, should’ve gone 180 next but was like screw it.

12/17/2021

Cyclical Active Recovery

O2 Reloading

20-30min Easy C2 (low damper / high SPM)

10-20min Foam Roll / Light Mobility

5-10min Relaxation Breathing

Do to mom coming in i skipped this and did test 2 on friday and did a partner workout with Michelle on saturday. 

12/18

Test 2

4 Rounds for time:

21 TTB

15 HSPU

9 DL @ 315lbs

…into…

For time:

30 DB FS @ 50lbs

45 CTB

30 DB FS @ 50lbs

+

20min Foam Roll / Light Mobility

10min Relaxation Breathing

8 db front squat – broke the ttb and the hspu aggressively in the first 2 rounds and at that point the ttb was ok, could’ve been more aggressive but was gun shy with it. I could feel some discomfort but found some work around technique that alleviated the pain on some reps – i broke those up 6-5-5-5 and the timing and rest breaks worked well – i broke the hspu 6-5-4 on rounds 1 and 2 and realized that was taking too much time so I think i did a 8 and 7 and a 9 and 6 and wish i had done that from the beginning. Deadlift was heavy but just grinded through it. The conservative rep breakdown was not needed and was really afraid of the TTB after the ttb/c2b/bmu piece and im sure that was just the cumulative effect not just the ttb. 

12/19

Test 3

3min AMRAP

18 BBJO buy-in

Max cals Row in remaining time

-1min Rest-

3min AMRAP

30cals Row buy-in

Max BBJO in reamining time

-1min Rest-

3min AMRAP

18 BBJO buy-in

Max cals Row in remaining time

-1min Rest-

4min AMRAP

30cals Row buy-in

Max BBJO in reamining time

For all of the frustrations with the previous 2 I was much more pleased with my effort here than the other 2. I had about 40 minutes to warm up and hit this before i had to take mom to the airport so i didn’t have time to dick around and tried to get the best warm up i could in the condensed time. Reps were as follows 35 row cals – 17bbjo – 22 row cals – 25 bbjo

12/20 – OFF

12/21/2021

Clean grip banded deadlifts – 8 sets of 2, rest 60 sec (light bar, skinny band)

165

+

10 min continuous and sustainable effort

10 alternating box step ups with light DB’s in hands

10 russian swings

10 reverse alternating lunges with light DB’s in hands

10 dbl db death march steps

This was the first time the lunges did not hurt my hip/ab – but the step ups did the frist 2 times through and then it was ok so bumped the box up to 24”

+ (rest 5-10 min)

10 min continuous and sustainable effort

10 goblet squats with single DB

10 1-arm DB hang snatches

15 jumping air squats

5/side single leg opposite arm DB RDL

Actually went froggy and used the kb for the snatch and there was ZERO elbow pain from my right elbow which is good news from the elbow inflammation standpoint i think that is heeling well. 

12/22

A – Banded bench press – 8 sets of 3, new set EMOM at around 45-55% of bar load with skinny bands, speed focus

B1 – Clapping pushups x 2-3, rest 20-30 sec

B2 – HR pushups x 5-6 for speed, rest 20-30 sec

B3 – Prone med ball chest presses into the air x 5 for height, rest 2-3 min x 3 sets

C1 – Supine straight arm bicep openers x 10 (5 with palms up and 5 with neutral grip), rest 1 min

C2 – Banded face pulls from tall kneeling x 6-10, rest 1 min x 3 sets

D – Banded pull aparts x 10 with palms up and x 10 with palms down, rest 60 sec x 4

Skipped as the day i was going to do it my new elbow issue was freaking me out……email to explain

Did another partner workout with Michelle that was super fun but tough as hell

Day 1

A – Find a squat snatch 1RM 

210

B – Find a front squat 5RM

290

C – Front squat myo-rep @ 80% of number from B

Start with a big unbroken set (picture AMRAP (-2)), rest 20 sec, 3-5 reps for speed and posture, rest 20 sec, 3-5 reps for speed and posture, rest 20 sec…continue in this fashion until you cannot complete at least 3 reps with good speed and mechanics OR you accumulate 50 reps for the day. For the actual reps, Do not hit full lockout at top of full depth at bottom, maintain tension throughout

Ummmmm – this sucked – 8-4-(11 x 3’s)-2 – kind of a funny thing about this, one I’d say my last 3 maybe 4 sets I got closer to 30sec rest bt than the 20……2 I only paused at the top twice and that was to rerack becuase I would have possibly lost it and cleaning the barbell back up at that point would have been extremely low on the list of things I would like to do at this point……the funny thing was, it’s kind of hard to count with that short of rest and oxygen debt, I thought I had about 4 more reps to go and after hitting that set of 2 I stopped because failure was probably going to happen on the next rep and said it’s time to call it. then I added up all my checks for for my sets and I realized it was a big win to hit all 50.

+

D – 5-10 min lower body movement flow

Done

I did not sleep well at all last night and had a pretty stressful 24 hours. Definitely not the numbers I was hoping to hit and just accepted it for the day

Day 2

5 Rounds, nose-breathing only

1min Row 

1min Bike (choice bike) 

+

2 x 250m; rest as needed @ goal 30min TT pace 

+

Broken 30min TT #2

10min @ TARGET 30min TT pace

Active Rest on rower 500m 

10min @ TARGET 30min TT pace 

Active Rest on rower 500m

10 @ tt pace – exact same on both, no bull shit. But by way of 2 different approaches. 1:52.4 and 2667m @ 23 spm

Day 3

A – Find a strict press 3RM

155

B – Find a wtd pullup 3RM

93

C – Perform 20 alternating TGU not for time with KB, challenging load but in control of form/position throughout

53 across. Wish I had a mid 60’s bell as that would’ve been perfect. Hip wasn’t happy on some reps but wasn’t a problem on all. 

D – Band pull apart super series

Done

I really kind of surprised myself today. For all the struggles of yesterday and not being optimal mentally and dialed in on sleep today felt like some redemption and  get back. The set at 155 – 1st rep flew off my shoulders 2nd rep was smooth and 3rd was a grind but not a slow death feeling type grind. 

Day 4

50 cal echo, nasal breathing only, warmup pace

+

AMRAP 15 min

10-12-14-16…

Echo cals

Russian swings @ 32kg

kipping HSPU

(add 2 reps to each movement after each round)

12 hspu into the set of 20. This went better then I expected. Did my hspu up to 16 unbroken and was pretty pleased with myself on that. Didn’t expect that but it just felt good. Bike just told myself to find a pace that’s a little aggressive and slightly uncomfortable but still in the sustainable realm. 

+

AMRAP 10 min @ steady pace

10 cal row

10 cal ski

10 cal bike

Done – had to double this up today based on schedule and that we are leaving much earlier than I thought we were on Friday. 

Day 5

A – Clean grip deadlifts 6,6,4,4,2,2 tough, rest 3 min

275-2@5-315-335-355-375 – felt pretty good about this. 

+

For time (10 min cap)

15 burpees to 6in touch

5 each of (toes to bar, chest to bar, Bar MU)

15 burpees to 6in touch

10 each of (toes to bar, chest to bar, Bar MU)

15 burpees to 6in touch

15 each of (toes to bar, chest to bar, Bar MU)

I was super excited to attack this workout. I remember doing this one previously and the struggles of it. So was excited to see what happens. My goal was to atta k the burpees regardless of how I felt and be smart with the bar gymnastics. In the round of 10 I found out it was going to be real real fast and realize we are in a catch 22 and have a problem. My abs were smoked on the c2b. I did 3-3-4 on bmu and thank goodness for a good powerful Kip. The ttb in the round of 15 was a grind and the c2b were not good and negative self talk crept in. I finished the 15 c2b. But no chance to get a bmu. If my abs didn’t seize up the way they did I feel I could’ve gotten a big chunk in the bmu, couls I have finished? I like to think I could’ve. We have to find a way to get some trunk flexion reps on without causing too much damage. Post workout 8 hours later and the ab/hip region is not happy. 🤞🏼 a slow drip over the course of the week could be therapy and a way to accumulate some volume. Not sure if a strategy of doing 3-4 big unbroken sets throughout the week would be somewhere to start but it’s definitely that ran through my brain in the emotional state afterwards.

Day 1

Mcgill big 3

McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)

Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets

Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest

still hurts a little to do most of McGill movements so adjsuted to some pain free movement patterns that went for the some stimulus

+

A – Bottoms up front squat from rack/pins/blocks x 1.1.1, rest 10 sec/3 min x 4 sets

215-230-235-250

B – Strict press cluster x 1.1, rest 12 sec/2 min x 3 sets (add load from last week)

150-155-160 – put on 165 for an extra set and couldn’t move it past my eyes. 

C – Wtd pullup cluster x 1.1, rest 15 sec/2 min x 3 sets (add load from last week)

80-90-100

D – (Dbl DB supinated grip curl into Arnold press) x 8-10, rest 2 min x 4 sets

30’s across x 8

E – 60 reps of banded tricep pressdowns for time

2:37 (I think)

Day 2

5 Rounds, nose-breathing only

1min Row

1min Bike (choice bike)

+

Row 2 x 250m; rest as needed @ goal 30min TT pace

+

Broken 30min TT

5x Sets:

Row 6min @ TARGET 30min TT pace

1min Rest

1:51.8 (1610) – 1:52.9 (1594) – 1:53.6 (1584) – 1:55.5 (1558) – 1:55.0 (1565) – avg pace 1:53.7 – total distance 7911

Day 3

EMOM x 10-12 min

Odd min – Row 15 cals

Even min – 4 squat snatch singles @ 165-185

Legs got really tired here, was out of breath and was trusting that big time, but would not wanted to go another set as I was mentally struggling but would have probably been fine physically. 10sets and was rowing 1400+ for the first 8-10 cals and then pulled back to 1300

+

EMOM x 8-10 min

Odd min – Bike erg 15 cals

Even min – 4 squat clean thruster singles @ 165-185

Bike was harder than i was expecting it to be and was off the bike around 45sec, and thruster singles felt much heavier than i wanted them too

+

EMOM x 6-8 min

Odd min – 8 BBJO @ 24in

Even min – 1 round of DT @ 155lbs

Kept my burpee paces at 27-31 sec and did 6 minutes as I did not complete dt in the last interval. have been dealing w/congestion and a head cold all week and really felt it quite a bit here, more so than the other intervals

+

E6MOM x 4 sets

Bike erg 1500m @ 90%

1:58.4-1:56.0-1:56.9-157.8

Swimming today and will look to do most of what is written and excited to hit the 2 rounds of the freestyle, I already know the 100 free will be tough

Day 1

A – EMOM x 6 – 5 jumping back squats for height with empty bar or very light load

75

B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 sec bt arms and 90 sec after both x 3 sets

35-44-35 – 35 was good but just couldn’t hold all 6/side on the left @ 44

C1 – Banded straight arm PVC lat pulldowns from hinge position x 12-15, rest 45 sec

C2 – Prone scapular swimmers from floor x 30 sec continuous motion, rest 45 sec x 3 sets

+

12 min AMRAP @ 60-70% effort

Bear crawl 30ft

Horse walk 30ft

KB crossbody carry 30ft

Lizard crawl 30ft

Ostrich walk 30ft

KB crossbody carry 30ft (opposite variation to above)

This was the perfect day i needed. The lizard crawl hurt so i was a little limited and if i wasn’t super careful and cautious getting the kb’s into position hurt a little.

Day 2

20 minute nasal breathing only

20 cal row

20 cal echo bike

+

On a 40 minute running clock

250m row @ 10-15s/500m faster than 30 min pace

4 minute echo bike easy

1:37.6-1:36.2-1:35.8-1:36.6-1:36.8-1:37.2-1:36.4-1:35.4

+

6 x 15s row SPRINT, 45s rest

Machine couldn’t be pre-programmed to 15sec do had to just use just row and was able to hit around 1:32-1:33 each set

+

6x through pick drill

Was pretty smoked going into this so wasn’t as powerful

Day 3

A. Power Clean (floor) – 8-10 reps – rest as needed for speed/power/tech focus – Start at 85% & build to something heavier than last week if tech is good

255!!!!!!!!! This is a PR in my 40’s……I think we can look back through our time together I have never hit anything over 245. And I have only hit 265 once and that was at the age of 36. So even with all the issues with the ab/hip this is very positive

+

EMOM x 8:

Odd – 3 Hang Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats @ 135lbs

Even – 3 Power Clean + 3 x Hang Squat Clean + 3 STOH @ 135/95#

Did 4 minutes and had to take one off, it just wasn’t a good day. For these movement. After taking one off i did 4 more minutes

+

C. Deadlift: 5 TnG Reps + 5 Quick Singles x 3 sets; rest as needed (first set @ 275lbs, build by feel to “”tough”” complex for the day)

275-295-315 – this actually felt good.

+

3 Rounds

8 DB Power Clean @ 50lbs

25′ FRWL

7 Ring Muscle Ups

25′ FRWL

rest 3min, into:

For Time:

40 Alt DB Snatch @ 50lbs

50′ 1-arm OHWL

40 CTB Pull-ups

Warmed this up and got ready to hit some muscle ups and it was just too painful hitting the muscle ups going into extension. 

Day 4

Swim 3-7

Dryland Swim Flow

(same as previous weeks)

+

300m Swim @ cruise

*cold, no water-warm-up

+

Target Pace training

3 x 100y Swim / every 2:30 @ target of 1:40-1:45 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

+

4 x 75y Swim / every 2:00 @ target of 1:12-1:17 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

+

6 x 50y Swim / every 1:30 @ target of 45-50 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

+

12 x 25y Swim / every 60sec @ target of 22-27 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

Great to get back into the pool today. There was a light amount of pain and after i got out it kind of felt like what i think rehab would’ve felt like

Day 5

Fun with Group/Michelle, tttTD or class or anything else you want

Took the day off

Day 1

Mcgill big 3

McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)

Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets

Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest

Curl up hurts…..it’s a 8 or 9 when left leg is extended and unable to hold 10sec, it’s a 6/7 out of 10 with right leg extended. Side plank feels ok but front plank is painful

+

A – Bottoms up front squat from rack/pins/blocks x 1.1.1.1, rest 10 sec/3 min x 3 sets

185-205-225- don’t love my set up so was a little hesitant to be too aggressive with loading but still was good

B – Strict press cluster x 1.1.1, rest 12 sec/2 min x 3 sets

145-150-155 – almost did not get the 155 on the 3rd rep

C – Wtd pullup cluster x 1.1.1, rest 15 sec/2 min x 3 sets

60-70-80

D1 – Strict press x 5 @ for speed @ 55-65% of 1RM, fire fast off shoulders without using legs/hips, rest 1 min

105

D2 – Strict ring pullups for height x 3-4 with 3 sec hold at extension in bottom of each rep, rest 1 min x 3 sets

4-3-3

Day 2

60 minute active recovery session

50 cal echo

50 cal row

400m walk

Don’t remember how many times through but it was cold as shit so walk was about 300m just due to walk around gym and ready to get back inside. I think it was about 7 times through

Day 3

A. Hang Power Clean: Find a 1RM

250 – i hit 245 and felt pretty powerful but didn’t feel great but I wanted to see if i could hit another one. I wasn’t as powerful with 250 but it felt quite a bit easier. However, at that point I thought it was a good place to call it

B. Clean Pulls: 3 reps x 3 sets; rest 2 min – 85-90% 1RM

235

+

EMOM Until you complete 30 reps:

20 sec AMRAP DL – 275lbs

11-10-9 – the only reason i couldn’t hit 11 again on the 2nd one is I just felt the speed slowing down around rep 6

+

CrossFit:

For Time:

50′ FRWL @ 50lbs

40 CTB

4 Rope Climbs

rest 3min

50′ FRWL @ 50lbs

30 CTB

3 Rope Climbs

rest 3min

50′ FRWL @ 50lbs

20 CTB

2 Rope Climbs

rest 3min

50′ FRWL @ 50lbs

10 CTB

1 Rope Climb

Did single arm db ohs @ 50 instead of the walking lunge. And skipped the rope climb. Didn’t push at super high effort on these but tried to prioritize quality and move with a purpose. 3:05 (c2b 12-12-10-6) – 2:57 (12-10-4-4) – 2:07 (felt i kind of hit a wall with c2b in this round, 10-6-4) – 52

Still owe last weeks sessions

Day 1

A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

185-205-215-225 – really wanted the 225 here and wasn’t sure if I was going to be able to stand that up but I did. 

B – Elevator strict press x 4 ‘reps’, rest 2 min x 5 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)

105-110-115-110×2 – i had to drop as the 4 reps was not going to happen if i stayed at 115

C1 – BB inverted rows with feet elevated x 6-8, rest 1 min

done

C2 – Split jerk recovery from high blocks/pins x 2 reps, rest 10 sec bt reps, 1 min after set x 5 sets (build in load here this week)

No pins and any split stance positions hurts a little – so i pivoted to squat jerk w/2sec hold in the bottom 

+

4 sets

1-arm alternating pulls on ski erg x 200m

12 band ASSISTED strict pullups (band horizontally between j-cups, pull high and prioritize lats)

40 heavy cable DU’s

rest actively on echo bike 2-3 min bt sets

Left heavy rope at home and no access to ski today so i did 45 sec of alternating battle ropes, felt this was the best option at the movement to come close to the movement, might actually have been quite a few more contractions than actually skiing. And with the combo of those 2 I’m kind of glad I left my rope at home as the regular rope was super tough. Could barely feel my lats

Day 2

Warmup

5 minute row @ 18spm

5 minute echo bike nasal breathing only

3 minute row @ 20spm

3 minute echo bike nasal breathing only

1 minute row @ 22spm

1 minute echo bike nasal breathing only

+

5 x 1 minute uphill rowing @ comfortable pace, 30s rest

+

150m row @ 10s/500m faster than 30 min pace

850m row @ 10-15s/500m slower than 30 min pace

x 3

into

6 minutes active rest on bike

into

250m row @ 8s/500m faster than 30 min pace

750m row @ 10-15s/500m slower than 30 min pace

x 2

into

4 minutes active rest on bike

into

350m row @ 6s/500m faster than 30 min pace

650m row @ 10-15s/500m slower than 30 min pace

x 2

into

2 minute active rest on bike

ino

4 x 30s row @ 1k effort, 60s rest

into

10 minute cooldown on bike

Completely meant to write down all the data off the monitor. But hit target goals on all sets. The 250/750 seemed the hardest. The slower paces are the ones i’m feeling much more resilient on and was able to hold about 8-9 seconds slower for the whole session. The other one that was off was the 4 x 30sec @ 1K effort. This turned into a bro sesh with some buddies and the 1K effort got amped up quite a bit to hit some numbers that were not sustainable for a 1K for me. But was still fun to straight up get after it with the guys. Paces for that effort was around the 1:33-1:35 mark

Day 3

Strength:

A. Below knee Hang Power Clean – 6-8 singles, starting around 82% and building to tough load, rest 90 sec

Built up to 240, no grind, still a power but not sure could’ve hit 245 and kept it a power

B. Hang Power Snatch – 15 for time x 2 sets; rest 3min active on bike b/t sets (135lbs)

+

4 Sets:

2:30 min Clock

3 ring MU

6 Deadlifts @ 275lbs

12 HSPUs (start with strict, bite off a chunk, then finish with kipping

AMRAP Burpee Box Jump Overs in remaining time (24in)

rest 1:30 min bw rounds

*Score is total # of BBJOs completed in 5 rounds

16-18-11-8 – on the first set forgot to move the box to a 24” height so cost me 2 reps for sure. 3rd set fell off the wall at #3 strict hspu, and 4th set grinded through 3 (and really really had to fight to finish all 12 even with kipping) and fought for that 3rd one and then fell off wall. Falling off wall definitely cost me quite a few reps. Strict hspu totals 10-8-3-3 – the first one could’ve grinded for the 11 and 12. Also for notes, what was really a good feeling was being way out of breath, 90sec not quite enough time to recover but able to hit 3 rmu with confidence. Another thing that got me a little fatigued on hspu was the abmat I was descending too felt really thin so eccentric was a little more than I might normally do and noticed in 4th and mostly noticed there on kipping, but really only noticed the fatigue there. 

+

Easy 20min Bike Flush (for those who have time – both options)

Day 1

A – Paused front squats @ 23X2 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

165-185-195-2015-215 (did an extra set as didn’t think the first one was the stimulus we were looking for)

B – Elevator strict press x 3 ‘reps’, rest 2 min x 4 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)

95-105-115-120 – wasn’t bad at the low end of loading here, but the last 2 sets and last full range press were a grind

C1 – BB inverted rows with feet elevated x 6-8, rest 1 min

8 on all and this was fun, felt strong in the position with a ton of control

C2 – Split jerk recovery from high blocks/pins x 3 reps, rest 10 sec bt reps, 1 min after set x 3 sets (build comfort in this setup this week before going too heavy)

165 – with no access to high blocks and i do not trust my current set up for this or to go heavier here. Almost had a disaster fail 

D1 – 1-arm DB side bends x 10/side, rest 15 sec bt arms and 1 min after both

50-55-60

D2 – Strict pullups x 5-6 with 2 sec hang at extension each rep (use added load to challenge this rep range as needed), rest 1 min x 3 sets

6 reps across – loading was BW-14-20

Day 2

5 minute echo bike nasal breathing only

5 minute row nasal breathing only

3 minute echo bike nasal inhale, mouth exhale

3 minute row nasal inhale, mouth exhale

1 minute echo mouth breathing

1 minute row mouth breathing

done

+

5x through Pick drill @ 8 strokes per position

Done – every time I hit this drill i feel like my row session is always that much better.

+

15 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

5 minute echo bike @ very easy effort

into

15 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

5 minute echo bike @ very easy effort

into

6 x 20s row @ 1k effort, 40s easy row recovery

This session felt much easier than the 12/8 from last week, the lower effort felt a little more conservative and that was the biggest difference, but the 5 min on the echo went by way too fast. 

+

10 minute echo bike cooldown

Day 3

Ring MU skill work if able to get into that gym here

4 sets of 5 reps – got a little sloppy on my last set from feet to

+

TTT compete overlap

A. Power Clean – Blocks (mid thigh): 6-10 reps – rest as needed for speed/power/tech focus – 80-85% 1RM PC or Estimated PC

No blocks – had to stack up plates and was more 2 inches above knee than mid thigh – 185×1, 195×2, 200×4, 205×3 – should’ve stayed at 200 – as those loads felt more hip driven and 205 felt like I was initiating pull from upper body more than hip drive. I’m sure at that point a little would help to have actual blocks to pull from

B. EMOM – BB Cycling:

Min 1: 20 sec AMRAP TnG PC/J – 135lbs

Min 2: 15 sec AMRAP TnG PS – 135lbs

*Continue until you complete 15 reps of each

PC/J numbers were – 6-6-3 – power snatch were 4-5-6 – ps did not feel good at all, and then after the last pc/j set had time to hit a quick wall angle hold for about 12-15 sec and then all of the sudden the snatch overhead position felt much less restricted making it much easier to hit those 6 reps….well to be honest I was probably about 2 inches from lockout when the 15sec buzzer hit but i was counting it, didn’t think there would be much value in doing a set of 1

C. Deadlifts: AMRAP @ 75% (-2); rest 3 min; AMRAP (-2) @ 67%

5 – 10 – felt super slow @ 335, and at 305 felt decent just no mental grind ability here today.

+

3 Rounds:

20 Cal C2 Bike

15 Strict HSPUs * 1 min cap for each HSPU set

6:27 – hspu numbers with hitting cap were 12 – 8 – 7 – did not feel strong here at all……all c2 bikes were being used so had to jump on echo and did 16 cals – this might have had a small influence as well 

rest 6min, into:

100′ FRWL @ 95lbs

50 Wall Balls

100′ OHWL @ 95lbs

20 Burpee Box Jumps in remaining time (24in)

9:04 – wall ball set up was a little further away then I would’ve like from where i was lunging and bbxjo, pace through frwl and wall ball was good, but it was the overhead lunge that slowed me down, dropping and turning around each 25ft and not picking up bar fast enough. Really pushed the pace of the first 10 on bbxjo, and should’ve kept my foot on the gas, but took a short breath on the ground and then sprinted the last 10, the only highlight to celebrate was did the last 10 burpee in around 33 seconds or so.

Day 1 (squat deload)

A – Front squats – 6 sets of 3 @ 50-60%, rest 2 min, same load across, focus on quality positions and good speed

175 across

B – 1-arm Bottoms up KB overhead presses from standing x 5/side, rest 30 sec bt arms x 3 sets

35-44-35 – wish i could’ve done 44 on all sets but that set was a little iffy and unstable and was harder to press on the rights side, and a little wonky on the left

C1 – Banded straight arm PVC lat pulldowns from hinge position x 10-12, rest 45 sec

C2 – Prone scapular swimmers from floor x 20 sec continuous motion, rest 45 sec x 3 sets’

Done and done

+

12 min AMRAP @ 60-70% effort

Bear crawl 30ft

Horse walk 30ft

KB crossbody carry 30ft

Lizard crawl 30ft

Ostrich walk 30ft

KB crossbody carry 30ft (opposite variation to above)

Went for 15 minutes because i wanted some extra crossbody carries in

Day 2

Warmup:

5 minute echo bike nasal breathing only

5 minute row nasal breathing only

3 minute echo bike nasal inhale, mouth exhale

3 minute row nasal inhale, mouth exhale

1 minute echo mouth breathing

1 minute row mouth breathing

done

+

5x through Pick drill @ 8 strokes per position

done

+

12 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

8 minute echo bike @ very easy effort

into

12 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

8 minute echo bike @ very easy effort

into

6 x 20s row @ 1k effort, 40s easy row recovery

+

10 minute echo bike cooldown

My target range for high efforts was 1:50-1:51 – was work especially on the second portion but was sustainable and target of 1:40 on 20sec intervals

Day 3

Ring MU skill work if able to get into that gym here

My hands were so tender from the row work so was hard to get a ton of volume accumulation here but at least got some exposure in so that was exciting as well as some drill work too

+

For time

30 dbl DB devil press @ 50/hand

3:47 (15 reps @ 1:35 and didn’t rest until 18 reps)

(rest 3 min)

For time

10 dbl DB devil press @ 70/hand

3:20 – the first 2 reps were a fight to lockout, and then after that I went to c&j variation and was able to move quite a bit quicker. Lost so much time and energy on the first 2 reps, but the next 8 moved a lot more efficient and much shorter breaks. 

(rest as needed)

For rounds/reps

Cindy

19 + 13 – i started losing the emom pace around minute 9 or 10, I also started breaking the push ups up early as they were irritating to my elbows, more in the sense of old man elbows, not my tendonitis pain, more ligament/bone discomfort near where the triceps insert. But as soon as I hit the 15 minute mark I just tried to pick up pace and power through and alomsot caught back up to emom pace. Had i kicked in 1 minute sooner and stayed mentally resillient would have put myself in a postion to do so.

As of now, no swim this week, unposted was I did hit an open water swim last friday and that was a good learning experience. Decent dryland warm up, but as soon as i stuck my head in the water, the water was so cold that I had a hard time keeping my face down and finding a stroke rhythm to not being able to breathe for the forest 100m. Hit land on the other side and took a few minutes and was a little better on the back end of the 100m swim.

Day 1

A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)

210 – i was still feeling pretty smoked from the qualifier over the weekend so was concservative on loading, and wanted to make sure i was within that 20lb window so went 15 out and man this was a grind to a capital G

B – Strict press @ 51X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)

Went at 95 here, and this was much easier to watch tempo as basically each rep was about 10seconds under tension so watching the clock with this and was easy to be honest and on the last 2 sets i really felt i was going to fail a negative on the last rep of each

C1 – BB Bent over rows with pronated grip x 10-12, rest 1 min (similar loading from last week)

135 x 10, 125 x 12 x 2

C2 – Top to top DB alternating Z-press from straight leg seated x 20 reps (10/side), rest 1 min x 3 sets

40’s and rep 19 & 20 were almost failure. Was good to grind and feel strong and enduring here

D1 – Plate pinch carry 30 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

30sec was almost the max – started slipping out of my hand at 27-28sec mark so i had to squeeze and fight for the last 2 sec – time of hold was 28-25-23

D2 – Dbl KB front rack carry 30 sec into Dbl KB front rack reverse alternating lunges x 14 (7/side), rest 1 min x 3 sets

Felt slow on my first set of lunge but 14 was tolerable

Day 2

5 Rounds, nose-breathing only

1min Row

1min Bike (choice bike)

done

+

2 x 250m; rest as needed @ goal 30min TT pace

Warmed up @ 1:50

+

Row – 30min Time Trial

7751 – what a test – i had no idea where to pace, i made the mistake at looking at an old leaderboard for a 30 min time trial and after doing it i am rather impressed with some of these gentlemens efforts. I wanted to hold a 1:52 but I realized quickly that was going to be really hard. Mentally I was pretty dialed in, espeically when my headphones cut out with 13 minutes left, and i almost got a little more focused as my splits somewhat attest to that, but also knowing that I needed to kick it in gear for the back third. I also was trying to play mental games with stroke counts and speed to get me dialed in and focused on the task. 

Split paces for 3 minute intervals 

1:54-1:59-2:00-1:58-1:57-1:58-1:54-1:55-1:54-1:50

Day 3

Power snatch – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets

So i actually did 6 sets here, after the first one i was feeling a little bummed because it felt so heavy, much heavier than 165 should feel. Then the loads felt much better as I went along. When i got to 180 and the 3rd rep I had so much negative talk in my head that I missed it. That was set 4, but I was determined to hit it. Then I really wanted to see if I could hit 185, I probably rested closer to 12-15 bt singles here but this was a good personal confidence boost to hit this as my strength feels a little untapped at the moment. 165-170-175-180x-180-185

+

For time, 20 min cap

60 CTB Pull-ups

50 Cal Row

40 TTB

30 Power Clean @ 135lbs

20 Ring Muscle Ups

14:40 to finish power clean, had i done muscle up would have slowed down power cleans just a little i’m sure, but feel pretty confident even without a ton of exposure that I could’ve hit 2 a hit minute even at such a high breathing rate to beat the cap. I lost time in a few places, for one, c2b felt really good but I need to do a better job or come up with a better plan for myself in a situation like this. I did 15-10-10 and then chipped away. I need to do more like sets of 7 or 8 with shorter rest but I struggle more mentally with this. TTB i miscounted and did 1 power clean until i realized I hadn’t done enough TTB. After the clock hit 14:40 I did hit 20 strict pull ups trying to make most of them chest to bar but my hands were quite sensative and irritated from sitting on the rower yesterday for what felt like forever.