Ben Plotnicki

WICC debrief

Workout #1 – bb complex and wall walk – 5 + 7 – I had a couple of mini goals here. They were either two always do 2 in a row fast and quick, even if i took a little longer bt the 2’s but always do a tng on the ground. The other goal was towards the end have a really fast transition into my first wall walk. I’m not where i need to be on the wall walk but i feel a little more confident with them after this approach. I need to be better here but i do feel this is some progress so i’m proud of that. 

Workout #2 – TTB/clean – 275-280-285 (840) – Was pretty confident i could open up with 275, even though we haven’t really gone that heavy in a while. TTB set was 10-8-7, done around 51 ish i think. Next round of TTB was 8-7-5-5 and was done around 54/55. But knew the last set of TTB was going to be much harder so wanted to go more aggressive with load but knew i would have as much time especially if i missed one. Did 6-6-6-3-2-2 finished around 1:15

Plan was to do #3 but didn’t know how well i could execute bmu after the fatigue from TTB so went with #5 – just felt that would be an easier one to do based on the circumstances. 

Workout #5 – Dubz/Bike/Burpee – this was actually kind of fun in a long grinding kind of way. I do wished i had suffered on the bike a little more and I had a plan for the 20 burpee that worked well that i wished i had for the 15 which would have saved a few seconds. In 20 i found a rhythm of alternating step off for 5 and jump off and back for 5, i also did that for the first 10 of the set of 25 to put myself in a position to kick at the end. Also wished i would’ve sucked it up a little more on the bike. 

Saturday am 

Workout #3 – c&j/shuttle/bmu – 15:51 – pretty pleased with my barbell cycling here and pretty disciplined on small sets and shorter breaks on bmu, could’ve been more disciplined but it’s a start. I sucked horribly on shuttles. I will also say, i felt heavy and sluggish, and my legs felt so tired, this was more due to 3 workouts yesterday, so it was good practice to have to go when you don’t really want to go. I didn’t have the best warm up, but once again that was due to my body and mind not feeling it. 

Workout #4 – 2:21 – well, i had no plan here, just hop on go hard and see where you fall off. I did it in the garage so it was colder than i would like which also made me want to get on and get it done. For the first 30-35 cals was holding 1800-1900 and the last half i was fighting for it but just couldn’t and had a drop off. It was also a mental punch to the gut that while holding that high pace that the projected finish time said 2:15 something. 

Overall pretty pleased with the effort and the outcome, of course we always want more and there were some mistakes made that can be fixed by better planning, warm up or execution. But this was really good practice for not having done this much in a weekend since the quarters.

12/10

Bench press 5 sets of 8, rest 2 min, same load across

185

+

Front squat 5 sets of 6, rest 2 min, same load across

235* – did my first 2 sets at 245 and didn’t feel like it was going to happen all the way across

+

AMRAP 13 min

33 dbl DB walking lunges

33 strict HSPU

33 cal row

148 – my confidence in my strict hspu is very low right now, not sure what and when it happened, never got down on myself at all in this workout just kept chipping away and tried to keep rest as short as possible to get the greatest return on reps. The 2nd round actually felt better than the first, and i had what i felt was a descent warm up, so not sure if there is some warm up strategies for strict pressing that i can do to help improve the efficiency and economy of this. 

12/11 – OFF

12/12

A. Power Snatch: 3,3,3; rest as needed – 65,70,75% 1RM power snatch – Focus on receiving slightly above parallel and working fast/sharp turnover, keep it powerful, drop & reset bt each rep.

135-145-155-

B. 3 x Hover Hang Power clean + 3 x Split Jerk: 3 complexes @ 60-65% 1RM Clean and jerk; rest as needed b/t each set – no drop between hover hang pc – stop 1″” off floor.

165

+

3 Sets, each for time (speed focus):

6 Shuttle Runs (25 feet down and back, push the pace here, target around 40 second finishes)

6 Clean and Jerks @ 115lbs (hands on bar right away, no hip contact on the way back to floor)

6 BMU

rest 5 min bw sets

1:27-1:27-1:25

+

2 sets, each for time (speed focus):

60 Double Unders

20 Cal Skierg

10 Burpees to Skierg Platform (dont have to extend hips at top, just get feet to platform. no hand/chest contact with platform at bottom of burpee)

rest 5 min bw sets

2:07-2:08

+

Bike erg 10 min @ damper 0

12/13/2022

A. Squat clean singles from blocks at mid thigh – new double every 2 min x 8 sets @ 225-245, fast and crisp

+

For time:

1,2,3,4,5

Sandbag Over Shoulder @ 150lbs

Shuttle Run

Pistols/side, unbroken

5:25 – this got hard on the pistols in the set/round of 3, felt smooth up to that point and that is when it hit me. In the round of 5 on pistols i probably wasted 10 seconds balancing and trying not to fall and lose my rep count on reps 4-5 

+ (rest as needed)

Bike Erg:

5 min for Max Cals

Score 1 = Cals in first minute

Score 2= total Cals for 5min

25 – 105

*rest 2 min*

Row Erg:

5 min for Max Cals

Score 1 = Cals in first minutes

Score 2 = total cals for 5min

26-101 – ummmmm was not recovered and the 2nd minute might have been the hardest minute in the whole day

Target: Maximize both scores. Identify what you can hold for the 1min max cals that still allows you to maximize your 5min score.

Feel: Intense, but low mechanical stress. This should be very challenging, but your joints should feel good walking away from this session

12/14

A. EMOM x 10: 3 floating Deadlifts @ 205-225lbs

205 x 2, 225×3

B. Split Jerk w/ 1 sec pause in dip: 6-8 singles @ 195-215lbs, rest 60-90 sec b/t reps for quality

215 x 8 – felt good to hit some heavy jerks and feel dialing in some of those finer details

CrossFit:

5min EMOM:

Min 1: 20 Sec AMRAP Front Squat @ 155lbs – 9-11-13

Min 2: 20 Sec AMRAP TTB – 13-13-13

Min 3: 20 Sec AMRAP Row Cals – 9-8-8

Min 4: 20 Sec AMRAP Double Unders 38-40-40

Min 5: 20 Sec AMRAP Wall Walks – 3-3-4 (after the forest one i really really wanted 4, got chest to wall on set 2 and just really tried to be faster off the round on the 3rd time through

rest 2:30 x 3 sets

+

6 sets

30 sec echo bike @ 90%+ effort

30 sec rest with feet on pegs

*track cals each round, score = lowest cal round

Well, i came out waaaaayyyyy too hot on #1 – 19-17-13-12-13

12/5

Snatch waveload

1 rep each @ 145-155-165, rest 2 min after wave

1 rep each @ 155-165-175, rest 2 min after wave

1 rep each @ 165-175-185, rest 2 min after wave x 3 full waveloads (27 working reps)

*rest only as long as needed bt reps to slap 5’s on the outside)

This was fun but low back started getting tired the 3rd time through. The 2nd wave was the one i could feel the highest technical proficiency

+

Box Squat: 5 reps x 4 sets; rest 2 min – 2 sets @ 275, 2 sets @ 285

Check 

+

Every 2min for 4 Sets:

3 Hang Power Snatch @ 115lbs

6 High Box Jumps (30in)

9 Deadlifts @ 225lbs

*easy Bike until the top of the 2min

47-43-47-44 – I was expecting the box jump be the hardest for me but it was actually the deads….i felt my heart rate elevate more on the deads

+

Every 2min for 4 sets:

3 BMU

6 dbl DB Hang Clean and Jerk @ 50/hand

9 TTB

9 dbl DB Front Squats

easy bike until the top of the 2min

1:08-1:03-1:00-1:04 – this got very very grippy and felt like it effected the speed on my ttb, efficiency felt good but felt like i would not have been able to do 4 sets of 12 UB TTB

12/6

4 sets

Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s )

Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M )

40ft plank walk with feet on slider/towel (try to limit the side to side motion of your feet as you walk, create a lot of midline tension)

+

Tucked kickup to stacked HS walk – 10 sets of 10-15ft for stacked position, rest 45-60 sec as needed

Went better than last week but around set 6/7 just felt like i needed to take a slightly longer break to finish efficiently

+

3 rounds

50ft dbl DB OH walking lunge @ 45/hand

50 DU’s

into

3 rounds

50ft HSW

10 burpees to touch pullup bar

into

5 rounds of Cindy

20:05 (not 100% sure if i did 5 rounds of Cindy or 6 but I talked a friend into jumping into this with me and he jumped ahead of me on the dubz and he modified the hs walk to shorter so i knew he was ahead so it forced me to push the rounds of cindy which were good for me to get uncomfortable and stay uncomfortable, but instead i was thinking about how many rounds i might be behind him and what i needed to do to catch him as opposed to just counting my rounds. My rope was getting tangled in my grips, like twisted tangled, i have never had that happen so i took a short break to take them off and put them back on, I probably didn’t need them for 25 total pull ups but I guess just a habit of practicing to maneuver with them on in other movements. Also, not sure if 5lbs/hand less is like a generous thought of overhead lunge or what.

11/29

3 sets

Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s )

Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M )

40ft plank walk with feet on slider/towel (try to limit the side to side motion of your feet as you walk, create a lot of midline tension)

+

Tucked kickup to stacked HS walk – 8 sets of 10-15ft for stacked position, rest 45-60 sec as needed

Loved this hs work – i dislike the plank walk but really feel could help build some volume tolerance for my shoulders

+

6 alternating sets, 3 of each

2 min clock, 1 min rest bt sets

Odd sets – Row 20 cals into AMRAP RMU in remaining time

Even sets – Ski 15 cals into AMRAP BMU in remaining time

RMU – 8-6-5 – BMU – 9-8-9

+

3 rounds for time

21 toes to bar

15 echo bike cals

9 box jump overs @ 30in

7:40 – the first couple of box jump over here, sheesh…..i actually feel better with a lateral jump @ the 30” height then i do facing forward. My goal was to 8-7-6 on the first 2 rounds of TTB and see what i could go for on the last set, but i had to go 7-6-4-4 on last set, felt like i kept rest somewhat tight

11/30

3 sets

Snatch pull x 3 singles @ 225lbs (drop from top after each), rest 30 sec and remove 35/side

Power snatch x 3 singles @ 155lbs (drop from top after each), rest 30 sec

Rebounding band assisted vertical jumps for height x 4 reps, rest 3 min bt sets

Snatch pull got really heavy, but power snatch felt really good and highly technical

+

Every 2 min x 4 sets

8 1-arm alternating DB power snatches, heavy

*start around 70 or so, try to build as able. dont have to be touch and go, can reset at floor

70-80-90x 2 – the first set @ 90 i did 4 tng reps and then started feeling a little out of control

+

Every 2 min x 4 sets

30ft dbl DB overhead walking lunges

These are so hard for me – had to find the right balance of length in my stride as too big of a stride I would lose control and have a big fight to keep the load in good position overhead

+

Every 2 min x 4 sets

60ft dbl DB front rack walking lunges

Leg’s were tired at this point but was solid and smooth

+

Every 90 sec x 10 alternating sets

Odd sets – Row 100m HARD effort

Even sets – 10 bar facing burpees for speed

I tried so freaking hard to get my 10 burpee under 20 seconds but just couldn’t – was consistent around 20 and 21

+

10 min bike erg @ damper 0, RPM > 95lbs

12/1 – OFF

12/2

Paused squat clean x 1 single

Regular squat clean x 3 singles

rest 3 min x 5 working sets

*patience on paused rep

225×2, 230×2, 235

+

Isometric deadlift x 10 sec hold below knees, directly into 8 TNG deadlifts.

rest 3 min x 5 working sets

235 – this was so hard at that load but i wasn’t pulling it off

+

5min AMRAP:

20 Cal Row

2 Rope Cllimbs

80 Double Unders

8 Ring Muscle Ups

rest 4min

10min AMRAP:

20 Cal Row

2 Rope Cllimbs

80 Double Unders

8 Ring Muscle Ups

Did 4 rope climbs to 12’ each round and holy poop that made everything else so freaking hard. I felt unathletic and heavy when it came to pulling, 1+3 and 2 rmu short of finishing 2 rounds in the back half

12/3

9 minute amrap:

75 power snatch 75lb

50 bar facing burpees

25 DB Box Step Overs @ 50lbs

127 – Had zero mental toughness today, i felt so blown up from the power snatch and really wanted to push the burpee but just couldn’t mentally dig in and push. I did have a hard time warming up and getting going this am. 

+

EMOM x 10

Odd min – 5 bench presses @ 165-185lbs

Even min – 16 pistols

185 for bench – pistols done around 30-33 seconds

+

EMOM x 8

10 GHD situps

It was about rep 60+ that they started getting tough but still the perfect set up for me to build some comfortable volume here. Pleased with the end of the session, not so much with the start

11/28

Snatch: Build to tough single in 8 min or less, no misses! 

205 – very pleased with this as it’s good practice to get to a “heavy” load quickly, but also pleased because I felt like my back was a little tired and was in my toes more than normal so to hit that while feeling a little out of position technically

+

EMOM x 5

Squat Snatch x 1 @ 155lbs

Wanted more reps, felt good

+

Box Squat: 5 reps x 3 sets; rest 2 min – 75-80% 1RM BS – Sit to Parallel

275 – felt heavier than it should

+

2 min amrap:

25 double unders

5 DB power cleans @ 50lbs

5 CTB pull ups

rest 30 sec

2min AMRAP: 

25 Double Unders 

5 DBL DB Thrusters @ 50lbs

5 CTB pull ups 

rest 30 sec

x4 sets

Transitions after first round back to the rope should’ve been better/quicker – 2+25 – 2+14 – 2+20 – 2+17 – 2 (bad double under round) – 2+11 (went into survival mode) – 2 (another bad double under round) – 2+24

11/21

A. Snatch: 3,3,2,2,2; rest 2 min – 65,68,70,70,70% 1RM Sn

145-150-155

B. CJ: 4 singles; rest as needed – 80,83,83,83% 1RM CJ

215-225×3 – something just felt off, rack position was a struggle, overhead didn’t feel great or smooh

C. Back Squat – EMOM x 5: 3 reps @ 70-75% 1RM

245

+

8min EMOM: 

Min 1: 4 Shuttle Runs + Max DB Devlis Press @ 50lbs to 50 sec

Min 2: Easy Bike to 50 sec mark

MIn 3: 4 shuttle runs + Max Power Snatch @ 115lbs to 50 sec

Min 4: Easy Row to 50 sec mark

5 devils press on each round – 6 power snatch and that was a struggle – felt really off today at this point. Didn’t feel on in the clean and jerk and this felt so sluggish and too much like work, not smooth. So i called it

+

8min EMOM: 

Min 1: 4 Shuttle Runs + Max Box Step Overs @ 50lbs to 50 sec

Min 2: Easy Bike to 50 sec mark

Min 3: 4 Shuttle Runs + Max Hang Power Clean and Jerk @ 115lbs to 50 sec 

Min 4: Easy Row to 50 sec mark

11/22

For time

15 ring MU

150ft HSW

15 bar MU

9:32 – i realized something in the hs walk today – i have gotten is such a bad habit of over arching because i’m thinking it helps me keep my momentum going forward, but in this gymnastics piece i felt like it’s such a bad position for me that it loads up my shoulders way too much, inhibits my breathing and just speeds up my fatigue. Need to work back to a more vertical position. RMU was done in 1:27 so was pleased with that then the wheels fell off on hs walk

+

6-8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

15 wallballs 

Bike erg 500m

Rest/Walk 60 sec bt sets

(try to keep same splits as last week)

2:44-2:40-2:41-2:40-2:41-2:39-2:44 – (7 sets) burpee done around 22-23 seconds – wall ball set up once again was 40lb db/hand – and once again the dubz and bike were the hardest part of this piece.

11/23

Row 20 cals, directly into

18 chest to bar

rest 2-3 min

Echo 20 cals, directly into

18 chest to bar

rest 2-3 min

Ski 20 cals, directly into

18 chest to bar

rest 2-3 min

Row 20 cals, directly into

18 toes to bar

rest 2-3 min

Echo 20 cals, directly into

18 toes to bar

rest 2-3 min

Ski 20 cals, directly into

18 toes to bar

1:35-1:43-1:45 ——— 1:51-1:54-1:57 – 2 min rest bt c2b sets – 3 min rest bt TTB sets – don’t know what happened towards the end of the echo to ttb but i felt that yucky yucky feeling that i needed some recovery time before going into the burpee work

+

Every 3 min x 5

14 bar facing burpees for smooth speed (sub 45 sec finish each set)

First 3 sets – jumped the feet up and back and those were 32 seconds then did the step up and was 38 seconds

+

Bike erg 13 min @ damper 0, RPM>90

11/24 – OFF, Happy Turkey Day

11/25/2022

Paused squat clean x 2 singles

Regular squat clean x 2 singles

rest 3 min x 5 working sets

*patience on paused reps

205-210-215-220-225 – the last set at 225 felt the best – but not sure i could’ve been as efficient had I worked at 225 for all sets

+

Isometric deadlift x 10 sec hold below knees, directly into 6 TNG deadlifts.

rest 3 min x 5 working sets

225 – this was just cruel

+

10-12 sets of the complex, rest 45-60 sec bt reps

Wall walk + 2 strict wall facing HSPU + Pirhouette + 1 strict butt to wall HSPU

12 sets – felt good, still a little grindy towards the end but somewhat pleased

+

Every 90 sec x 10 alternating sets

Odd sets – Row 100m HARD

Even sets – Ski 100m HARD

19.1-18.9-18.8-18.5-18.4______21.6-21.2-20.9-20.3-20.2

11/26 (compete overlap)

A. Bench press: 8,8,6,6; 70,75,80,85% 5RM

145-160-170-180

B. JM Barbell Press: 10-12 reps x 3 sets; rest 60-90 sec

55

+

For Time

210 Single Unders

21 Thrusters (95lbs)

150 Speed Steps (count only on 1 foot)

15 Thrusters

90 Double Unders

9 Thrusters

7:02 – ummmm I completely underestimated how much the single unders would make me feel like a little baby with the absolute most uncomfortable calf burn. And then the speed steps who then made me feel like a little bitch. Felt ok with the speed steps but not great with the single under and of course the dubz – going into those you kind of forget how to do them for a few seconds. First set of thruster was tough but then narrowed my grip a little and that felt like that made it a lot easier and smoother. 

+

EMOM x 12:

Min 1. 3-5 Strict Uneven Ring Pull-Ups/side

Min 2: 30 sec Planche Lean

Min 3: 30 sec AMSAP Bar Hanging Tuck Hold 

Min 4: Rest

Done

11/18/2022

Paused squat cleans – 1 rep every 60 sec x 3, rest 3 min x 4 sets 

*pause at mid shin for 2 sec before completing the rep

230-245-250-255 – was afraid that i got too aggressive on set 2 – but i started focusing on some good positional stuff and that helped. I did have to hang out in the bottom for a second on the last two sets at least 1 rep 

+

Isometric deadlifts – 15 sec hold, new set every 2 min x 6

(185-205)

Went with 205 and that was plus 20 from last week and that extra 3 sec was no joke

+

8-10 sets of the complex, rest 45-60 sec bt reps

Wall walk + 2 strict wall facing HSPU + Pirhouette + 1 strict butt to wall HSPU

This felt better than last week with the extra wall facing hspu

+

Every 90 sec x 8 alternating sets

Odd sets – Row 100m HARD

Even sets – Ski 100m HARD

18.8 – 18.4 – 18.1 – 17.9 – Ski – 20??????? – 19.8 – ski for some reason didn’t save for me 

11/19

tttTD

12 min AMRAP

3 wall facing strict hspu

6 hang power cleans @ 155lbs

9 toes to bar

7+1 – my goal was 8, I just wasn’t sure how I was going to do with assuming the wall facing hspu was going to be a bottleneck. So i was rather pleased. I felt them slowly becoming harder but i wasn’t trying to force the issue in the beginning. I thought the barbell was going to be harder but i felt really good with that weight today, so after a few rounds instead of taking time between movements i pushed the transitions and only really rested before going back to the wall. With time running off the clock i went to the wall faster than i was ready so i fought really freaking hard for the last good rep, it gave me a chance for 2 but 2 were not happening, had i rested a bit longer i might not have gotten that 1 rep. So happy i went for that

+

Accumulate 40 strict chest to bar pullups, not for time

done

11/15

HSW skill

50ft bear crawl with straight legs and straight arms

50ft crab walk, try to keep hips high

50ft inch worms, arms straight throughout

50ft walk with swing into handstand

done

+

For time

7 ring MU, rest 45 sec

5 ring MU, rest 30 sec

3 ring MU, rest 4 min x 2 sets 

*30 total

2:23-2:17 – was way more relaxed in the 2nd set so that seemed to help a lot more in efficiency in the set of 7

+

6-8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

15 wallballs 

Bike erg 500m

Rest/Walk 90 sec bt sets

First round was at 2:46 I believe, did some rounding up and rounding down throughout so I never got split times. Only did 6 sets because sets 5 & 6 I pushed pretty freaking hard and would have had a major major drop off on 7 & 8….i have a general idea of pacing for the next progression but i definitely know the effoft. Also based on location i was at i did double db front squat because i did not have a high enough ceiling so to try and even out the difficulty i went with 40lb db/hand – 50 i thought would’ve been a bit too much . 

11/16

Row 20 cals, directly into

15 chest to bar

rest 2-3 min

Echo 20 cals, directly into

15 chest to bar

rest 2-3 min

Ski 20 cals, directly into

15 chest to bar

rest 2-3 min

Row 20 cals, directly into

15 toes to bar

rest 2-3 min

Echo 20 cals, directly into

15 toes to bar

rest 2-3 min

Ski 20 cals, directly into

15 toes to bar

Row/c2b – 1:26 – echo/c2b – 1:19 – ski/c2b – 1:32 —- row/ttb – 1:33 – echo/ttb – 1:35 – ski/ttb – 1:40 – yesterday was the first day i didn’t feel sore from the throwdown (maybe a little residual) – but this is where i felt in the past i have gotten really good and efficient with my gymnastics pulling is continuing to get volume especially when i’m still feeling a little sore or tired. 

+

Bike erg 10 min @ damper 0, RPM>90

done

11/17 – OFF

11/9

Every 4 min x 4 sets (2 of each)

Odd sets – 20 cal echo bike + AMRAP RMU to 3 min mark

Even sets – 20 cal ski + AMRAP HSW 25ft increments to 3 min mark

RMU – 15-11 —— HSW – 100ft – 50ft – I went a bit too hard on bike and didn’t feel like i had control the way i should’ve, gaining 10-15sec wasn’t worth it

+

Every 4 min x 4 sets (2 of each)

Odd sets – 500m row + AMRAP GHD situps in remaining time

Even sets – 20 power clean and jerks @ 135lbs, AFAP

Ghdsu -> 35 – 25 – pcj -> 2:21 – 2:56 

+

Bench press x 6,6,4,4. rest 2 min

165-185-205-215

Back squat x 6,6,4,4. rest 2 min

225-245-265-275 – wasn’t confident enough to hit 285 for the last 4 but in hindsight i think i would’ve been good

+

Bike erg 10 min @ damper 0, RPM>90

11/10 – OFF

11/11/2022

Paused squat cleans – 1 rep every 45 sec x 4, rest 2 min x 5 sets 

*pause at mid shin for 2 sec before completing the rep

205-215-225-235-245

+

Isometric deadlifts – 12 sec hold, new set every 2 min x 6

*lift to mid shin, hold isometrically in that position with a good brace, tension in hamstrings/lats/posterior shoulder, good brace in low back. play with loading a bit here this week, id say start around 165-185lbs and make sure you can feel the tension appropriately before you build

185 was plenty – definite good tension in lats and hammies

+

8-10 sets of the complex, rest 45-60 sec bt reps

Wall walk + 1 strict wall facing HSPU + Pirhouette + 1 strict butt to wall HSPU

10 sets – started getting a little sloppy on set ⅞ – wall facing felt good by the butt facing was where feet started coming off the wall, just had to make sure hand position was right and keeping core engaged

+

6 sets for intensity

Row 15 cals @ > 1400 cal/hr

Odd sets – 20 wallballs @ 30lbs

Even sets – 12 BBJO @ 24in

rest walk 2 min bt sets

WB – 1:30-1:26-1:24 – 30lb wall ball is not forgiving at 30lb if you catch it a little out of perfect    BBJO – 1:24-1:24-1:26

11/12/2022

AMRAP 30 sec

Power snatches @ 155lbs

rest 90 sec x 3

6-7-7 – after hitting 6 in the first set i thought i cannot have that number 2 more times and i did a much better job of following the bar down and grabbing it pretty quickly. Was pretty pleased with myself here. 

+

3 min amrap:

15 front squat 95#

15 pull ups (kipping chin over bar)

2 min rest

3 min amrap

15 OHS 95#

15 CTB pull ups

2 min rest

3 min amrap

15 thrusters 95#

15 bar muscle ups

98 – 62 – 34 —– I feel like i really missed the opportunity to suffer here. Felt great in the first one but after I felt a little fatigue in the c2b had a moment of mental weakness and lack of confidence.

11/13 – OFF

11/14 (compete overlap)

A. Snatch: 2,2,1,1,1,1; rest as needed – 80,83,85,88,90,93% 

170-180-185-190-195-200

B. Back Squat: 5,5,x; rest as needed – 77%, 82.5%; AMRAP @ 85%

275-295-6@305 there might have been one more in there but definitely not 2. After 4 I said you gotta get one more and the that rep was pretty strong so I went for one more. 

+

4 Sets: 

2min Clock: 

12 Deadlifts @ 255/175# 

8 Strict HSPUs

45 Double Unders 

AMRAP Burpee Box Jump Overs in remaining time (24/20″”) 

rest 1min bw rounds 

*Score is total # of BBJOs completed in 5 rounds

Well I did 4 because it says 4 sets but in the score it says 5 rounds and didn’t see 4 until typing in notes. Total reps was 37 (12-11-8-6) deadlifts started slowing down. Came off the wall of hspu in set 4 as back started arching a little and missed one double under. I knew it was a short window so that forced some urgency in me to just kick up no matter where my hands were and grab the rope and go.

11/4

Self directed, bike and bodyweight for some sweat

18 Bike erg cals every 2 minutes

Amrap ski cals in remaining time until completing 150 ski cals

15:57 – this was fun, I kept a pretty high cadence on the ski but then when i was 40 cals out from finishing i didn’t know if it was doable to get 20 in a minute twice but i dug in and went for it. A great little machine sweat

11/5

A. Power Snatch x 3/OHS x 2; 1 complex on the 90 seconds for 6 sets, moderate loading, tech focus 

145×2, 155×4

+

tttTD

AMRAP 12 min

Row 16/12 cals

8 burpees over erg (facing away from monitor)

8+13 – I knew the row was going to drop off a little so my 2 mini goals were to keep it close to 1200, and somewhere in the middle of each set I had to have 7 strokes that were about 1300 and for the most part that was achieved, some high 1200’s but it was a nice little challenge to make myself push when I really didn’t want to 

+

Banded quadruped knee extensions x 24, rest 30 sec

Banded KB swings x 18 (lighter bell, skinny band, drive with hammies), rest 30 sec

18 banded abductions from upright seated + 18 banded abductions from leaning forward (mini-band or doubled up skinny band around knees, seated on bench, squeeze at end range), rest 30 sec

6-8 hamstring walkouts from supine (4-5 mini steps/side, holding a strong brace throughout – https://www.youtube.com/watch?v=KUQ1RldKLHk ), rest 3 min x 3 sets

done

11/6 – OFF

11/7/2022 (compete overlap)

Clean and jerk – 7 singles, starting at 80% and building to 90-92%. rest as needed

215-225-230-235-240-245-250 – almost lost my right hand in front rack on the 250 but was patient in the hole and actually felt pretty crisp after that in the clean. Jerks felt a little more dialed in and 1st pull felt weak. 

+

8 rounds

1 minute clock

4 shuttle runs (25′ down and back) 

4 DBL DB Snatch @ 50lbs 

amrap box jump overs in remaining time (24in, open standard for step downs)

Rest 1 minute bw rounds

11-10-11-12-11-11-11-12 – got sloppy on some of the shuttles towards the end. Was trying to push the pace and would lose a straight line or stand to talk after a transition. Db’s did not feel as light as I had hoped. 

11/8/2022

40 min around the world, easy effort throughout

90 sec reverse sled drag, walking effort

30 jump rope speed steps

Echo/Ass bike 2k

Wall facing alternating shoulder taps x 20

Sled pull throughs x 50ft

Row 20 cals @ < 22 strokes/min

This is the kind of day that i might start strong but have a tendency to check out but i had a partner to jump in with me to help keep me focused 

+

Bike 8 sec high effort but not sprint

Bike 52 sec @ recovery pace x 6

Got up to 900 on first and used a rolling to start to help get me up to 1000+ on most and one above 1100 – i know it is not a sprint but it became a game to see if I could ramp it up to those efforts