Ben Plotnicki

5/20

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 4

Once again on Ass/bike – 7:09-7:14-7:20-7:31 – next week i’m going to try and dampe that first effort a little so i can hit all sets under the 7:20 target. But next week i will be back on the echo

5/21 (quick CF workout)

A – Power snatch – 1 rep every 20 sec x 5, rest 2 min x 3 (15 total)

All sets at 165

+

For time 

10-20-30-20-10

Wallballs

DB snatches

Row cals

13:25 – this was a tough workout because there were no limiters so it was how bad i wanted to push. I personally wanted to go unbroken on the wall ball and db, if I would’ve broken might could’ve gotten the rower output up a bit higher but personally wanted to push those movements a bit more

5/22 – OFF

5/23

A1 – Strict C2B pullups x 2-3, rest 30 sec 

A2 – Strict pullups x 6-8, rest 30 sec 

A3 – Banded front lever pulls with controlled negative x 2-3, rest 90-120 sec x 4 sets ( https://www.youtube.com/watch?v=Cz6nXb_O2gg ) 

Flet so much better this week

B1 – Dbl DB reverse flys x 8-10, rest 30 sec 

B2 – 1-arm alternating lateral archer ring rows x 8-10 (4-5/side), rest 30 sec 

B3 – Tucked front lever hold x 15-20 sec on rings, rest 90-120 sec x 4 sets 

15’s on fly and lever holds were still more around 16-17 seconds

C1 – 3 unbroken TGU/side @ 24kg, rest 15 sec bt arms 

C2 – 6-8 empty BB turkish situps with straight legs, pause at top of each, rest 30 sec 

C3 – Piked HS walk around the world with toes on high box x 180 degrees/direction, rest 90-120 sec x 4 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw ) 

TGU felt much smoother today and less of a grind, unlike last week

D – Side lying GHD sorenson hold with plate pressouts x 6-8/side, rest 45 sec bt sides x 5 sets/side ( https://www.youtube.com/watch?v=308R7JHsneE )

Going to have to make up

5/24

Echo bike 3 min nasal breathing only

Echo bike 2 min inhale through nose, exhale through mouth

Echo bike 1 min regular breathing

done

+

Echo bike 90 sec progressive intensity, faster every 30 sec

rest walk 2-3 min x 2 sets

done

+

Echo bike 5 min for cals @ 92%

rest 1 min

92 – about 1 minute in the seat wasn’t tight enough so it slipped backwards I had contemplated stopping and restarting since I was barely into it but thought just found a way to mentally adjust and power through. I do think the seat snafu effected my end number because I did feel my effort was much stronger 

Echo bike 12 sec HARD effort, 48 sec slow spin x 5

rest 1 min

Echo bike 5 min for cals @ 92%

99 – damnit. I didn’t look at the monitor much and when I did with 1 minute or so left I want triple digits. Didn’t overly fight for it with not kicking too early  but definitely pushed a bit harder and kicked the last 20-25 – felt robbed for that last cal. 

*try to beat last week’s 5 min score on both pieces

5/25

A1 – Bench press – 6,4,4,2,2. rest 90-120 sec (build in loading from last week)

200-209-217-225-227

A2 – Paused front squats – 4,2,2,1,1. rest 90-120 sec. 3 sec pause at depth each rep.

225-245-265-277-287

B – Snatch grip floating deadlifts with straps from small deficit – 6 sets of 4, rest 3 min. keep chest above hips, strong lat/hamstring activation

180×2, 185×4

C – Snatch grip single leg RDL x 6/side @ 31X1 tempo, rest 45 sec bt sides x 4 sets/side (use BB for this, work to maintain balance as you load the hammie)

60 across 

+

For time

3 rounds

5 power cleans @ 185lbs

10 bar facing burpees

into

3 rounds 

50ft HSW

75 DU’s

13:51 – knew the hs walk would be a limiter so didn’t get super uncomfortable on the first couplet, tried to keep the burpee around 3sec/rep and pc about 1 every 5-6 sec

5/11

A1 – Bench press – 8,6,6,4,4. rest 90-120 sec

175-185-205-215-220(x3 – was afraid without a spot that fighting for the 4th rep would be a little risky)

A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec pause at depth each rep.

195-220-240-250-270

+

Every 5 min x 4 sets

Row 500m, then rest to 2 min mark

20 burpees to 12in touch (switch directions each set, target finish of sub 60 sec each round)

:59-1:06-1:00-1:02 – might have gone a bit faster than I needed on the last row. It was my legs I felt that slowed me down for keeping that 3sec/rep avg 

Tried to hit all rows at 1:46-1:48 – last row was mid to low 1:40’s

+

B – B-stance BB hip thrusts x 8/side x 4 sets, rest 1 min bt sides, keep these moderately loaded so you can get good isolation on the loaded side

95×2 sets, 115x 2 sets

5/13

2 Full Rounds: 

30 Sec Assault @ 85+% 

30 Sec Easy Spin 

x3 

into: 

30 Sec Row @ 85% 

30 Sec Easy Spin 

x3 

+

1 round for time of the 1k/500m couplet from last week, at 7-10 sec faster than average split from the 5 round version

rest walk 2 min x 6

Today had to do all sets on an Assault bike so wan’t as accurate on bike but pushed effort just a bit more. Good thing for accuracy/effort and progressions is I will be at the same location next friday. 3:36-3:35-3:39-3:35-3:34-3:31 

5/14

Power snatch x 1/Snatch balance x 1 – new complex every 90 sec x 8, speed strength focus, move well

125

+

Power clean x 1/Split jerk x 1 – new complex every 90 sec x 8, same as above

165 x 3, 185×5 – probably should have stayed or gone to 175 moved well and was still speed strength focus

+

For time

Annie (DU’s/situps)

One of my biggest fears is that sit ups would be in a competition and i would be screwed and would look so unathletic. 10:35 – i do think this is a PR, i avoid annie like the plague. My abs cramp up and it hurts. Today it didn’t happen until the end of the round of 40 but i’m slow and it is a deep uncomfortable pain.

5/15 – OFF

5/16

A1 – Strict C2B pullups x 2-3, rest 30 sec 

A2 – Strict pullups x 6-8, rest 30 sec 

A3 – Banded front lever pulls with controlled negative x 2-3, rest 90-120 sec x 3 sets 

3 on strict c2b and this was easier than hitting the 8 on strict. And 3 on banded lever pull but controlling negative on rep 3 was harder then the first 2

(https://www.youtube.com/watch?v=Cz6nXb_O2gg )

B1 – Dbl DB reverse flys x 8-10, rest 30 sec 

B2 – 1-arm alternating lateral archer ring rows x 8-10 (4-5/side), rest 30 sec 

B3 – Tucked front lever hold x 15-20 sec on rings, rest 90-120 sec x 3 sets 

15’s on fly’s and I love the archer, i feel it is more effective for me than single arm ring row – on tucked lever hold had to be executed on low rings with not much space bt me and the ground but 15-17

C1 – 3 unbroken TGU/side @ 24kg, rest 15 sec bt arms 

C2 – 6-8 empty BB turkish situps with straight legs, pause at top of each, rest 30 sec 

C3 – Piked HS walk around the world with toes on high box x 180 degrees/direction, rest 90-120 sec x 3 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw ) 

3 UB TGU is evil, but it made me not fuck around and I need that on tgu or else i will take my sweet time because it is hard to go back to back to back

D – Side lying GHD sorenson hold with plate pressouts x 6-8/side, rest 45 sec bt sides x 4 sets/side ( https://www.youtube.com/watch?v=308R7JHsneE )

This might be the first time that I felt i did this exactly the way you look in the video

5/17

Echo bike 3 min nasal breathing only

Echo bike 2 min inhale through nose, exhale through mouth

Echo bike 1 min regular breathing

done

+

Echo bike 90 sec progressive intensity, faster every 30 sec

rest walk 2-3 min x 2 sets

Done – built up to just over target goal pace

+

Echo bike 5 min for cals @ 90%

92 – I wish i can remember but my target goal was mid to upper 300’s

rest 1 min

Echo bike 12 sec HARD effort, 48 sec slow spin x 5

Tried to get into the 80’s a quick as possible topping out at 86 – final cal total was 40

rest 1 min

Echo bike 5 min for cals @ 90%

96 – big difference was i closed my eyes and went off of feel instead of tiring to stay around a target cadence. I would only glance at the screen to do a time check and tried to use my breathing cadence to estimate time

*try to replicate the first 5 min cal score in the second 5 min, after the intervals

5/18

A1 – Bench press – 6,6,4,4,2. rest 90-120 sec (build in loading from last week)

195-199-207-216-225

A2 – Paused front squats – 5,3,3,1,1. rest 90-120 sec. 3 sec pause at depth each rep.

205-225-255-275-285 – the 285 was at around a 9.9 RPE 

B – Snatch grip floating deadlifts with straps from small deficit – 5×5, rest 3 min. keep chest above hips, strong lat/hamstring activation

165 across – was wanting to make sure i got all sets in so i didn’t build much more than this but this was good for the day as great lat activation and good hammie tension

C – Snatch grip single leg RDL x 6/side @ 31X1 tempo, rest 45 sec bt sides x 3 sets/side (use BB for this, work to maintain balance as you load the hammie)

55 across – and actually felt better at 55 than the empty barbell

+

3 rounds for time

5 ring MU

10 hang power snatches @ 95lbs

15 burpees to touch rings

7:48 – first round transitions could’ve been better. My goal was to hit burpee in about 50 seconds, but to accomplish that I had to break up hps. That just didn’t feel good today. I felt a little weaker there. This was also, even at this point in the day was a really really long day for me so i wanted to pick my battles where i was going to excel and burpee were it. Didn’t jump on rings immediately going into 2nd round for that poor transition but did better into 3rd as i trusted myself and my technique.

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

17:54 – I had a hard time getting the rower under 1:48 on not feel like grinding work, I was hovering around 1:48-1:51 – and any time I tried to get that under it felt like a grind. Not like an effort of shifting from 85-95% just didn’t feel smooth. Bike cadence stayed around 68-70 which is upper 300 wattage if i remember. The bike felt smooth today, but not the rower. And that was consistent in the warm up as well. I even tried different rowers but they both felt very similar. 

5/7

For time

40-30-20-10

Row cals

GHD situps

HR pushups

19:03 – row felt better than yesterday – just took it nice and easy with GHD…..i was saying jokes in my head about a conversation between you and i, a couple weeks ago i started slow dripping ghd into my warm up, over the past 8 months i have done zero ghd sit ups, 3-4 weeks ago i told you they felt great in a no intensity setting and you replied with the proverbial joke “hold my beer”….so i’m super happy with this. This was some very very minor discomfort on the beginning of the set of 40, like a 1 or a 2 out of 10 which is such great news so happy to say we are good to go.

(rest 10 min)

For time

40-30-20-10

Bike cals

Wallballs

Russian swings @ 24kg

15:45 – If you were ever to put this workout or this combo back in the rotation, (my goal is/would be)  i want to be able to do this piece with unbroken WB and Swing and keep the same effort on the bike. I broke strategically on both the WB and swings to try and keep my bike effort higher. At this point of typing i do not remember my bike average but i’m pretty sure i tried to keep it around 330 wattage give or take

5/8 – OFF

5/9

A – Mid thigh hang power clean – 2 reps every 45 sec x 10, build from last week

165×5 – 175×5

B – Push press – 6 sets of 6 with 2 sec hold overhead each rep, rest 2 min, moderate loading

165 x 4, dropped to 155 on the last 2 sets as i felt speed was slowing down, and wanted to keep speed and high quality stability overhead

C – 1-arm DB push press x 8 TNG reps with 1 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 4 sets

60 across and only did 3 sets as my time was flying by and wanted to prioritize the bike efforts and getting in all 8 sets there.

D – AMRAP 55 sec strict pullups, rest 65 sec x 3, rest 4 min x 2 sets (6 x 55 sec rounds)

21-14-14 ____(16-14-12) – due to fear of time, cut rest time between the 2 sets to 3

+

Echo 34 cals @ 90% effort, (goal finish times of just under 2 min, dont try to go extra hard on these, make the finishes consistent and sustainable, should feel grindy but doable)

rest walk 2 min x 8 sets (take a bigger break at halfway)

1:52-1:50-1:52-1:53-1:51-1:53-1:55-1:59 – felt like much more of a grind to hit these numbers today then the 30 cals of last week

As a note, as my schedule has gotten super busy, i want to make sure I always eat a good breakfast. So this am I tried a breakfast that took much less time to prepare then my normal pale-esque eggs and sausage breakfast. It was more dairy based, i have no noticeable (or ever had) gut irritation to dairy, but wondering if it had any effect on some of my perceived RPEs. It will be something to keep an eye on, and some days i would rather have to grind through these sessions than not have any fuel or really shitty processed fuel (but i guess i could play around with that too)

5/10

90 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go

done

+

Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 4 sets

done

+

Positional breathing from quadruped position (hands below shoulders, knees below hips – https://www.youtube.com/watch?v=rA_xFsWUPPU ). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 4 sets

done

+

Piked HS walk 180 degrees + 10 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 4 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw )

Done – and still make me dizzy sometimes

+

Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )

KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 4 sets

Went half kneeling on banded external to OH – just felt that kept me more honest and gluing my ribs down

+

For time

20-18-16-14-12-10-8-6-4-2 wallballs @ 30lbs

10-9-8-7-6-5-4-3-2-1 Ski erg cals

9:31 – resetting the rower was the biggest frustration here, and holy shit this was a nasty deep lung burn. I did not anticipate that type of burn. The other hard part about the ski not just resetting was getting that first calorie, each time you really dig in and get several strokes and you look at the screen and you don’t have a calorie yet and especially when there are so few. Wall ball unbroken, not sure how much this cost for effort on ski but was a good mental victory after the recent amount of wall ball volume and having to break them. This got really uncomfortable around the round of 7 or 6 ski cals, just short turn around time and knowing you have to keep pushing.

5/2

A – Mid thigh hang power clean – 2 reps every 30 sec x 12, work on speed/smoothness of turnover, and active catch position with hips. keep these around 135-155

155

B – Push press – 4 sets of 4 with 2 sec hold overhead each rep, rest 2 min, moderate loading

165 across

C – 1-arm DB push press x 6 TNG reps with 1 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 3 sets

60-70×2 – 70 was a bit heavy for the left arm, towards the last few reps keeping the elbow up was the challenging, wasn’t as much the strength to drive the pull overhead

D – AMRAP 45 sec strict pullups, rest 45 sec x 3, rest 4 min x 2 sets (6 x 45 sec rounds)

(18/12/10) – (15/10/9)

+

Echo 30 cals @ 90% effort, (goal finish times of just under 2 min, dont try to go extra hard on these, make the finishes consistent and sustainable, should feel grindy but doable)

rest walk 2 min x 6 sets

1:38-1:36-1:34-1:38-1:41-1:41 – definitely didn’t go too hard and felt i wa right around 90% effort, so the moral of the story is, find this exact bike everytime i do some bike work

5/3

75 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go

done

+

Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 3 sets

Really tried to fight to press my torso through my arms

+

Positional breathing from quadruped position (hands below shoulders, knees below hips – https://www.youtube.com/watch?v=rA_xFsWUPPU ). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets

Que to breath through the mid to upper back was key

+

Piked HS walk 180 degrees + 10 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets ( https://www.youtube.com/watch?v=nFaCGZNEbYw )

Tried to rotate which way i started to see if there was major discrepancy in directions

+

Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )

KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 3 sets

Love giving overhead drops to my clients but don’t love doing them as much, just a good kind of hard

+

For time

27-21-15-9

Row cals

Wallballs

*rest 60 sec bt rounds, keep intensity a bit higher here but dont go dark

8:24 – got a bit higher output each interval on the row, some of that may have been mental and some may be not a  long enough ramping warm up. Regardless, fun piece and had a buddy jump in with who is a really strong rower so that was some motivation as well 

5/4

A1 – Bench press – 8,8,6,6,4. rest 90-120 sec

165-180-185-195-205

A2 – Paused front squats – 6,6,4,4,2. rest 90-120 sec. 2 sec pause at depth each rep.

165-185-205-225-255

*goal will be to build for each set, for each movement. don’t have to end maximal effort here, just something tough by the end and we will build on that

Wasn’t exactly maximal effort but wasn’t much more in the tank for the bench press, but squat felt good

+

Every 5 min x 4 sets

Bike erg 1k

16 toes to bar

12 bar facing burpees

3:00 – 2:54 – 2:54 – 3:00

+

B – B-stance BB hip thrusts x 6/side x 4 sets, rest 1 min bt sides, keep these moderately loaded so you can get good isolation on the loaded side

Was a little pressed for time so started and stayed light because i knew i could get some sets in there without having to keep adding weight to find the sweet spot

4/15

Session 1

For time

60 cal row

50 chest to bar pullups

40 1-arm DB OHS @ 70lbs (switch hands every 5)

30 strict HSPU

20 1-arm alternating DB devil press @ 70lbs

18:17 – was passive aggressive on the first 3 movements, rowed in the 1500 for the first minute and then hovered between 1300-1400 for the remainder, 7’s on c2b until i finished with 5-5-5 – those were a little quicker and then quick transisitiosn for ohs every 15 reps, and then bit longer rest. The strict hspu took me a while and then when i got to devils press, i’ve felt pretty good here recently just grinding through and finding a way to keep moving but i felt pressing out was so hard and was just really fatigued. I had to get into this quicker than I really wanted due to class times. And then there were a lot of distractions around me that I was working to block out

Session 2

Hang squat snatch x 1/OHS x 2 – new set every 2 min x 6

165×3 – 175×3

+

Front squat x 2 strong reps every 2 min x 5

265 – bar speed felt pretty fast

+

3 sets

Banded TKE x 25/side

Banded hamstring curls x 15/side

Copenhagen plank x 15 sec/side

Done and used hamstring curl machine 

+

Reperfusion session

3 min bike @ 70-75%

2 min row @ 70-75%

1 min ski @ 70-75%

45 sec foam roll per major body part on each side (hamstrings, quads, lats)

x 1-2 sets

2 sets

4/16 (shorter in AM)

For time

DT @ 155lbs (8 min cap)

7:33 – first off, (no excuse – just a good am punch to the face) – hats off to the men and women who either choose or have no choice but to hit there sessions before the sun comes up, man that is tough to attack a workout that early. First 2 rounds were good pace, but DT doesn’t really start until the 3rd round. Just wasn’t aggressive enough for breaks, chose them but we know that just bleeds time away. 

Good luck at meet

4/17 – OFF

4/18/2022

Clean and jerk – build to 240-250 for a strong single

245

+

Clean and jerk – 3 back off singles for strong execution @ 225, rest as needed

Felt the way they should

+

EMOM x 6 alternating sets (3 of each)

Odd sets – 10 bar facing burpees

Even sets – 5 ring MU

+ (rest 4 min)

EMOM x 6 alternating sets (3 of each)

Odd sets – 15 toes to bar

Even sets – 50ft 1-arm DB front rack walking lunge @ 70lbs (25ft/side)

+ (rest as needed)

For time, strong effort

6 rope climbs to 15ft

4 shuttle runs (1 run = 50ft total, 25 down and back)

4 rope climbs

8 shuttle runs

2 rope climbs

12 shuttle runs

8:03 – I am trying to be too perfect on rope climbs. Was a little passive on the first 6 and then was trying to be too perfect on that set of 8 then I got a little groove the last 2 reps on the 4, was just not being patient and trying to force it. Hard to get a groove on the shuttle run of 4, the 8 was the toughest and sold out on the 12. This was a fun workout and if i just relax (within reason for the rope climb) and just rely on one foot clamp at a time instead of trying to think about the the last clamp and descent before i’ve even taken the first one.

PM

Every 60 sec until failure

20 DU’s + 1 squat snatch

start at 135lbs, add 10lbs/lift, but have someone else do the loading for you if possible

205 – missed 215 twice – lost it forward coming out of the hole too fast and tried one more interval and just couldn’t lock out right side. Didn’t have anyone to help load a barbell so had to set up 3 bars with some strategy and load those when needed to minimize plate changing.

+ (rest as needed)

Every 2:30 until failure

2 min working window, 30 sec rest reset

16 row cals

10 bar facing burpees

**add 1 bar facing burpee each round. continue in this fashion until you cant complete the work in the 2 min window. be ready to really need to dig on both piece when it start to get tight.

Completed 20, and 16 of 21 – sandbagged the round of 16 and 17 because i knew it was getting time to suck it up and embrace the pain. I felt fine digging in for burpee and staying low and being quick to the ground. But diggin in on the rower couldn’t ramp up much into the high 1300’s, stayed in the mids. When looking at the workout, i arbitrarily chose the number 20 as a goal without much thought into it, that was just a round number that I thought and was aiming for, but realized it was going to be a reality in that round on the rower of 16 so was gearing up for it. And I really should’ve finished the round of 21. The first 5 cals and change I was a real bithc on the rower. Had I sucked it up and dug in there (only in hindsight) I could’ve given myself a real fighting chance to finish that round. But dang, thats a lot of burpee and holy poop, my chest is crazy sore today.

Sunday Active recovery work

KOT protocol

+

4 rounds for quality

15 ghd sit ups

12 reverse hyper

+ 

mobility

4/11/2022

A – Power snatch x 1/Snatch balance x 1/Hang Squat snatch x 1 – new complex every 2:30 x 6 building sets

125-145-155-165-170-175

B – Power snatch x 5 reps for time @ 155lbs, rest 90 sec x 4 sets 

21-19-19-19 – all singles but after the first set I started pressing the bar back to the ground and of course shaved a few seconds off

C – OHS x 3 from rack, new set every 2 min x 3 @ 70-75%, rack touch

195 – the speed of the load feels really good, just feels a little bit heavier overhead than i would like from a shoulder stability perspective 

D – Front rack walkouts – 15 sec on, 1:45 rest x 6 (make these heavy, challenge your brace)

325

+

4 rounds

15 toes to rings

3 rope climbs

30 alternating pistols/14 single DB box step ups @ 70 (alternating these each round, or go to all step ups if needed for knee)

rest 90 sec bt rounds, keep intensity high

3:08-2:27-3:07-2:52 – i warmed up the knees and the ankles but I really should’ve spent a little more time getting a lot of blood into the quads for pistols. The step ups felt easy and I swear that 70 pounder is starting to feel better and better. Rope climbs were inconsistent. 1st set was pretty good but the pistols screwed that round from being good. The 2nd round was better. One thing I’m learning from the rope climb set up I’m having to use, is the rope is off the ground by about 2 feet so the first clamp has to be good as the inconsistent ones i didn’t get a great jump and had the rope moving around on me. I did almost have a rc mishap where I reached and missed and was afraid was going to have a nice rope burn but scar free. I feel way more confident than I did last year with rope climbs. One, last year I had poor technique up and down and both have gotten better. Last year I felt my elbow was always in pain, but this year I’m not having that same issue at all. There was a slight tinge after but a few hours past it feels pretty good. 

+

E – Nordic curls or GHD raises – accumulate 35 reps not for time but for quality

Glute ham raise

4/12/2022

AM

Bike 45-60 min @ steady pace, off every 5-8 min to do some mobility and KOT work

50 minutes of work – off every 8

PM

Thruster from rack – 1 rep every 90 sec x 12 singles, build to tough weight by the end

235 – just not enough power out of the hole to get the bar off my shoulder at 245

+

Every 5 min x 5 sets

15 PC/PJ @ 105lbs

10 BBJO @ 24in

5 ring MU

2:18-2:21-2:20-3:05-3:30 – it was the pc/pj that got me. Bbjo saved me on a few rounds as i lost some time with the barbell i made up with continuous movement there. Even on round 4&5 when i was pretty tired I just made up my mind, i don’t have to do my fastest burpees ever I just have to keep moving smooth and steady and i did for all except for rep 9 to 10.

4/8

EMOM x 16

Min 1 – Back squat x 3 tough reps

Min 2 – 50 DU’s

Min 3 – 12 1-arm DB thrusters @ 70lbs (switch arms after 6)

Min 4 – 3 rope climbs (cap at 45 sec)

275×2 and 295×2 – rope climbs went 3-2-2-3 – i had plenty of time for the other rounds I was just trying to be smart and cautious since it has been ages since i actually did a 15ft rope climb. I will say, that even at 12ft for the legless i have been doing, it made me feel much more confident as I went on today. I didn’t have a ton of confidence in it starting the out the day and I left with a ton of optimism. And back squat as well. Of course I would always like to be more, and even though it felt heavy I felt i moved it with some good speed which was confidence inspiring as well. 

+

EMOM x 16

Min 1 – Strict press x 3 (TNG at shoulders, tough but no real grind to lockout)

Min 2 – Band resisted hip thrusts x 20 with pause at top of each

Min 3 – 10 strict HSPU

Min 4 – Deficit calf raises x 10 with straight legs and 10 with bent knees

125 on press and strict hspu were a struggle. I only got 10 on the first set and 7 and 8 on the following 3. Not sure if it was a new set up that I was not comfortable with, i will say that the strict hspu intimidates me a little anyway. 

+

AMRAP 5 min

5ft unbroken HSW

10ft unbroken HSW

15ft unbroken HSW

….

continue until time cap. walk back to start each time.

Didn’t know if the …. Meant to go to 20ft next or start back at 5 and keep going through that structure so i went up to 25ft and the back through. 2 full times through plus up to the 15ft. Where i went for the rope climbs today didn’t have usable rubber matting for hs walks so had to perform this on the cement and that got to be a little uncomfortable and less forgiving on my hands and wrist. 

4/9

3 sets of 6-8 unbroken ring MU

rest to recovery between

8-6-7 – i tried to force the reps in the second set and instead of just relaxing and relying on mechanics but overall pretty pleased with how ring muscle ups are right now

+

AMRAP 10 min

15 snatches @ 95lbs

(rest 1 min, change your own weight)

15 snatches @ 135lbs

(rest 1 min, change your own weight)

15 snatches @ 165lbs

(rest 1 min, change your own weight)

AMRAP snatches @ 185lbs in remaining time

Was a little afraid that i pushed the set of 135 a bit too hard as the 165 was stiff and not crisp and had to press ot a few. Also was pretty sure was going to have to squat 185 so I decided to squat my last rep @ 165 just to feel the movement pattern and i missed it. Just try to pull under too quick without finishing my hips. 4 makes at 185 and 1 miss. The miss was due to forcing the pace in the last minute but got back on it quickly and hit another one right before the buzzer

+ (rest 60-90 min)

For time

21-15-9 row cals

14-10-6 1-arm alternating DB devil press @ 70lbs

5:38 – rowed in the 1500s the first set, was in the 1400s for most of the middle and told myself you have to push that pace hard because that is the make your money round and felt like i even sped up a little on the devils press that round.

4/3

A. KOT protocol

B1. reverse sled drag 100ft

B2. reverse hyper, 12 reps x 3 sets

C. 30 minute cardio @ EN1/2 pace – off every 3 min to do mobility

4/4

A1. Front rack cyclist Squat @ 3230 tempo

A2. barbell hip thrust on bench

B. TTT compete masters crossover

15-12-9 

Row

Bike erg

Ski cal

Rest 3-4 min bt sets x 3 sets

7 and change each set

4/5

EMOM x 12:

Min 1: 6-8 Goblet Squats @ 2020 tempo

Min 2: 8-10 Bulgarian Ring Rows

Min 3: 10-12 BB Good Mornings

Min 4: 8-10 Feet Assisted Supinated Pull-Ups @ 2020 – Feet on Box for support 

Feet assisted supinated pull ups are much more deceiving than anticipated 

+

EMOM x 12 w/ Barbell @ 75lbs

Min 1: 20 sec AMRAP BB Push Press

Min 2: 20 sec AMRAP Hang Muscle Cleans

Min 3: 20 sec AMRAP Back Squats

Min 4: Rest

Pp – 17-18-19 hmc- 15-18-19 bs – 16-17-17

+

12 min AMRAP for quality

3 Wall walks

3 Twisting Squats/direction – band assistance if needed

20 Sec Beginner Frog Stand 

20 sec Diagonal Stretch/side

40 Backward Single Unders

40 Speed Steps

Always have to do something every now and again to make me feel not athletic in the backward single unders

+

Every 3 min x 5 sets:

Bike 1k

Only had access to echo today – 1:44 – 1:42 – 1:40 – 1:41 – 1:39

4/6

4-6 min constant movement reverse sled drag, light to moderate loading

👍

+

10 min AMRAP @ steady effort

Banded knee extensions from quadruped x 16-20, rest 45 sec

Banded hamstring curls from prone x 8-10/side, rest 45 sec

Frog pumps x 40 with pause at top, rest 90 sec x 4 sets

👍

+

4-6 min constant movement reverse sled drag, light to moderate loading

👍

+

10 min AMRAP @ steady effort

15-18 calf raises from small deficit

12-15 ant tib raises from a straight leg wall sit

8-10 hamstring bridges with feet on low box, slight bend at knee

Used my slantboard for the calf raise and that was perfect – assumed ant tib raise from straight leg was a lot like kot tibialis raise

+

4-6 min constant movement reverse sled drag, light to moderate loading

All sled walks were just under 5 minutes – just the natural time of the loop around the building

Event 1: Another kind of total: Squat Clean Strict Press OHS 30min Cap** Event 2: 2 Rounds for Time: 72 Double Unders 18 Pistols 16 Toes to Rings into: 2 Rounds for Time: 72 Double Unders 18 Pistols 8 Ring Muscle Ups **Masters 55+ = 16 Medball Box Step Ups + 6 BMU 15min Cap**

Event 3: For Time: 50 Single Arm Farmers Carry Lunge Steps @ 70/50lbs 30 HSPUs 40 Single Arm Front Rack Lunge Steps @ 7050lbs 20 HSPUs 30 Single Arm OHWL Steps @ 70/50lbs 10 Strict HSPUs Masters 55+ = 50/35lbs + 2″ riser for HSPUs *17min Time Cap Event 4: 4-8-12-16-12-8-4: Single DB Box Step Ups @ 70/50lbs 4-8-12-16-12-8-4: Shuttle Run 1-2-3-4-3-2-1 Rope Climb ***25min cap *Masters 55+ = 50/35lb DB Event 5: For Time: 30 Cal Row 20 Burpee Box Jump Overs 10 OHS @ 165/115 **Masters 55+ = 115/80lbs 8min Time Cap***

Also forgot to post in blog, all in warm up/pre-training GHD accumulation – Monday – 38, tuesday 42 – thursday 55 – the first set on all days was a little painful but then was fine in all sets after. Also with slow controlled tempo was fine but when i tried to add some speed it went from a 1 out of 10 to a 5-6 out of 10

Event 1 – 650 (265/170/215) – missed 275 on clean, was under it out in front just a little and chose not to fight it, 165 on press was like butter and the 170 was a bit of a grind that might have made the OHS quite a bit more difficult. Missed 235 on OHS, was just pressed for time and had to force it. Warm up could be better for clean to take 1 lift that is a good number and 1 more maybe, to maximize the rest of the time. OHS just didn’t feel strong and stable. 

Event 2 – 11:14 – broke toe to ring and in hindsight didn’t really effect my rmu like i thought it might. Pistols felt really good and didn’t go fast as was focusing on full hip extension LOL, rmu plan was 3/3/2 for both rounds and never felt like I created good tension for hollow positions but the good thing with that is I wasn’t resting too much in those breaks to allow myself to create that tension so that is good growth for that right there. 

Event 3 – 15:01 – farmers lunge was hardest of lunge, broke all the non strict hspu too much as was afraid the would be some residual fatigue for the strict. Was making great time and i think the strict hspu took me 2 minutes give or take as it was all singles. The set of 20 was in 4’s, did 4 (quick rest) 4, and then longer rest, I would keep that the same but be more aggressive on the set of 30. The front rack and overhead lunge were much easier, 

Event 4 – 19:32 – did a plus 1 of rope climb on each round and most were legless. The big takeaway here is to stay low on the shuttle run and good footwork and change of direction were the keys. Box step overs were easy to keep moving. And having moved the 70 so much this week it’s starting to feel a lot better in my hands. Shuttle limiter was the middle rounds were i would try to pull back a little to make myself push the back half of each one, the 12 coming down was the slowest but outside of that thought i wa pretty consistent, and man I cannot wait to have a judge for these to count them for me, what a pain in the ass. 

Event 5 – 3:27 – the first 20 cals of row were in the upper 1500’s, and then the last 10 were 1400 to 1300 – but should have stayed on accelerator until about 24 or 25. First 11 bbxjo felt really fast and felt speed per rep started to slow down a little there. OHS felt decent and was really happy to go 10 unbroken, for all my frustrations of not feeling as strong as we need to be this was at least somewhat reassuring that I could hit that set ub.