Ben Plotnicki

2 minutes to complete each machine task and clean reps and rest the remainder of the 2 min window.

2 min window to complete

21 row cals

5 power clean @ 155

2 min window to complete

18 bike cals

5 power clean @ 155

2 min window to complete

15 ski cals

5 power clean @ 155

Rest 2 min 

2 min window to complete

21 row cals

4 power clean @ 185

2 min window to complete

18 bike cals

4 power clean @ 185

2 min window to complete

15 ski cals

4 power clean @ 185

Rest 2 min

2 min window to complete

21 row cals

3 power clean @ 205

2 min window to complete

18 bike cals

3 power clean @ 205

2 min window to complete

15 ski cals

3 power clean @ 205

Rest 2 min

2 min window to complete

21 row cals

2 power clean @ 225

2 min window to complete

18 bike cals

2 power clean @ 225

2 min window to complete

15 ski cals

2 power clean @ 225

Day 1

A – Front Squat @ 40X1 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)

215 – 225×3 – felt mcuh stronger so i’m sure this is just tapping back into the nervous system being prepared for more squatting. I would say on 1 rep of each set (I was facing a running clock so was pretty damn true to tempo), that I think the clock had a glitch and stopped for a tenth of a second, as 1 rep on each probably was more of a 3 sec negative than a 4

B – Strict press @ 41X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)

105×2 – 100×2 – i had to back off for the last 2 sets, was just afraid that I wasn’t going to be able to control the negative plus my triceps were still pretty smoked from the burpee thruster workout

C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min (add 10-15lbs this week)

135

C2 – Top to top DB alternating Z-press from straight leg seated x 16 reps (8/side), rest 1 min x 3 sets

40’s

D1 – Plate pinch carry 25 sec into towel hang from pullup bar ALAP, rest 1 min

30-20-18

D2 – Dbl KB front rack carry 25 sec into Dbl KB front rack reverse alternating lunges x 12 (6/side), rest 1 min x 3 sets

Check 

Day 2

Bike 3 min nasal breathing only

Bike 2 min inhale through nose, exhale through mouth

Bike 1 min regular breathing

done

+

A. Rowing technique drill work

5x through Pick drill w/ 5 strokes in each position

This was great to revisit

+

On a 35 minute running clock

500m row @ 2:05/500m

20 cal echo bike @ easy effort (goal is to be nasal breathing by the end of the bike for each round)

7 sets – class had to use the rowers, so got bumped off on the very last set so i went to the ski erg

+

20s row @ 1k effort (lets call it 1:40-1:42/500m)

rest :40

x 6

Had to wait until class was finished so i had to warm up again and used the pick drill……also went with a rowing start on the last 3 sets and that felt so much better, just working harder for a full 20sec as opposed to the first 3 pulls, and 5-6 seconds to get up to speed. But it was enough of a hard effort that i really didn’t want to do 3 more with the rowing start

+

5 min echo bike @ flush pace

done

Day 3

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

225-230-225-235 – the third rep on the 2 sets that were above 225 didn’t feel as crisp, i’m sure this is more lack of moving a heavier weight so was just wanting to be smart and not be too aggressive and focus on good hinging mechanics and staying over the bar.

+

Dbl KB front rack hold 60 sec, do 1 reverse lunge every 6 sec, rest 2 min x 3 sets (24kg/hand)

First set no problem, the 2nd and 3rd, the last 15 seconds went so slow, but this was good

+

20 cal row @ 1200 cal/hr, into

3 rounds

3 ring MU

6 OHS @ 115lbs

9 toes to bar

27 DU’s

into

20 cal row @ 1200 cal/hr

rest walk 5 min x 2 sets

6:14 & 6:17 – no ring muscles ups – did burpee box jump overs – the 6:17 on the 2nd set took quite a bit higher effort to get it that close. But also moved at a much faster pace on my overhead squat. It did take the 2nd row more than 3 strokes to get to pace and i felt my limiter there was more due to the ttb volume and trying to get my abs to relax enough to have an effecive layback

Day 1 (squat strength)

A – Front Squat @ 30X1 tempo x 6, 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 – this tempo was definitely a humbling moment for the loading. I would also my front rack became a slight limiter on the 215 and 225 loads. 

B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

85-95-105-110 – could’ve gone heavier to start but wasn’t sure how the 3 sec negative and overhead were going to effect me

C1 – Dbl DB rear foot elevated split squats x 6/side, rest 30 sec bt legs, 60 sec after both

35 & 40’s x 2 – w/left leg forward i have this deep hip/groin, maybe tendon discomfort that was uncomfortable. I felt it in ATG split squats warming up on both legs but only left leg forward here. 

C2 – Dbl DB split stance RDL x 6/side, rest 30 sec bt legs, 60 sec after both x 3 sets

40’s & 50s x 2

D1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

115

D2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets

40’s and i almost fell over/back a few times as the loading challenged my core and thoracic extension so this was awesome 

E1 – Plate pinch carry 20 sec into hang from climbing rope ALAP, rest 1 mi (switch top hand each set)

45’s x 2, 15 kilos x 2 – wasn’t able to hold the 45’s for 20sec straight then went to 15 kilo plates and was much better. Had to wrap a towel over the bar and held – 15-10-13-15

E2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side, 24kg), rest 1 min x 4 sets

This was evil but felt pretty good, time and weight were good, but lunge got the right amount of hard

Day 2

Bike 3 min nasal breathing only

Bike 2 min inhale through nose, exhale through mouth

Bike 1 min regular breathing

+

Every 8 min on the min x 4-5 sets as able to stay consistent

22-16-10

Echo bike cals

Row cals

5:20-5:19-5:40-6:12 – not sure what the heck happened on the bike in the round of 16 in the second set but I felt like i couldn’t move and the row in the 16’s dropped off big time. Not sure if it was in the 22’s but i definitely felt like i spilled over a little more than I should have and it carried over to the 4th set which i was not ready or recovered enough to do 

Day 3

Thoracic extension prep

2x through

plate squat flow x 3 

serratus anterior wall slides with lift offs x 3-4

wall assisted throacic bridge flow x 3/direction

seal pushups x 5-6

+

EMOM x 10

Odd min – 3-4 RMU for quality

Even min – 40ft HSW (20ft down and back)

Did 5 strict ring dips w/turn out – this made the handstand walks much tougher than i had assumed they would. So hs walk did not feel smooth at all

+

For time

5-4-3-2-1 wall walks

10-20-30-40-50 DU’s

6:08 – without a doubt the hardest part was the 5 and 4 of wall walks, i felt i had a really good pace on the 5 and pulled back just a little because I still wanted to be aggressive in the set of 4, but in that set it felt like I slowed down from rep 2-3, i actually am beginning to enjoy wall walks and will embrace improving the endurance for them. Maybe not embrace thrusters and wall walks yet

Day 1

EMOM x 18

Min 1 – 30 sec AMRAP empty bar hang muscle clean + strict press

Min 2 – 30 sec AMRAP empty bar OHS

Min 3 – 30 sec AMRAP R-arm javelin press, empty bar

Min 4 – 30 sec AMRAP empty bar thrusters

Min 5 – 30 sec AMRAP L-arm javelin press, empty bar

Min 6 – rest actively on bike

10-13-8-15-8 ——— 12-16-10-17-10 ——-14-17-8-18-8

+

EMOM x 18

Min 1 – 3 RMU with 1 sec pause at the top of each rep in straight arm support

Min 2 – 6-8 sHSPU with 1 sec pause at the top of each rep in extension

Min 3 – 4-6 bar MU with 1 sec pause at the top of each rep in straight arm support

Min 4 – 6-8 kHSPU with 1 sec pause at the top of each rep in extension

Min 5 – 5-7 band ASSISTED strict chest to bars with a pause/hold in contact at top of each rep

Min 6 – 6-8 ring pushups with 2 sec pause at lockout each rep, turning thumbs out

For ring – had to do from seated L – was afraid to do more than 3 thinking that pulling from that arm position could create some bad habits…..strict hspu did 6/6/5,,,,bmu had to do jumping from a bar that had enough clearance for my head between the bar and the ceiling….khspu was 8 ring push up – 8 

Day 2

Bike 3 min nasal breathing only

Bike 2 min inhale through nose, exhale through mouth

Bike 1 min regular breathing

+

Every 8 min on the min x 4-5 sets as able to stay consistent

20-14-8

Echo bike cals

Row cals

5:20 – 5:00- 5:00-5:05-5:23 – first round was just figuring out what pace i could hold and the last round was definitely some attrition that i felt mostly on the first bike effort

Day 3

Thoracic extension prep

2x through

plate squat flow x 3

serratus anterior wall slides with lift offs x 3-4

wall assisted throacic bridge flow x 3/direction

seal pushups x 5-6

This was awesome. First set wall thoracic bridge was sketchy but it was so much better in 2nd round and actually liked it (didn’t like it so much on fist time through)

+

Tucked kick up to HSW 25ft with towel between feet throughout whole set, new set every 2 min x 6

I dont think i would have felt as comfortable with this had i not done the drill last week. This actually felt good today but definitely made the shoulder time under tension feel so much longer

+

HSW 25ft into a max effort freestanding hold at the end in a 4x4ft box

new set every 3 min x 6

Hs walks were around 14-16 every time – 3-9-6-8-10-2

+

Every 2 min x 5 sets

2 wall walks

8 deadlifts @ 225lbs

2 wall walks

55-57-55-56-1:06 – wall walks didn’t feel hard until the 14th/15th rep range.

Day 1

3 sets, challenge loading on the muscle snatches by the end

2-3 below knee hang muscle snatch

2-3 above knee hang power snatch

2-3 high hang squat snatches (like a hip snatch almost)

2-3 heaving snatch balances (no foot transition, speed under with a little dip drive

95-115-135

+

3 sets, adding moderate load to bar each set

2-3 below knee hang muscle cleans

2-3 above knee hang power cleans

2-3 high hang squat cleans

2-3 thruster/jerks (re-dip at top into a power position)

2 split jerks (1/front foot)

125-145-165 – first muscle clean @ 165 was questionable and second one was not pretty

+

A1 – Mini band psoas march from standing with hands on wall x 16 alternating steps ( https://www.youtube.com/watch?v=EK2uY7lpLH4 ), rest 45 sec

A2 – Mini band quadruped kickbacks x 16 alternating reps ( https://www.youtube.com/watch?v=k4gx9OdPeAQ ), rest 45 sec

A3 – Copenhagen planks x 10-15 sec/side ( https://www.youtube.com/watch?v=obtdLUWZi-Y ), rest 45 sec

A4 – Straight arm star plank x 10-15 sec/side ( https://www.youtube.com/watch?v=UJKa-cg_RcQ ), rest 45 sec x 4 sets

B1 – Banded hip thrusts from bench x 15, pause at top, ( https://www.youtube.com/watch?v=tDjLioFlye8 ), rest 1 min

B2 – Flutter kicks from parallettes x 16-20 into parallette L-sit ALAP, rest 2 min x 3 sets

Good accessory work for the day. 15 sec on copenahgan and stars – ummmmmm l-sit flutters into l-sit – i need a lot of work here but loved the challenge

Day 2

3 min bike, nasal breathing only

2 min bike, inhale through nose exhale through mouth

1 min bike, regular breathing

+

3 min window

Bike 1k

AMRAP row cals in remaining time

rest 2 min and repeat until you accumulate 100 row cals

11:42 of work time – almost cost myself on the 4th interval as i was trying to transition way too fast and lost significant time trying to be too fast instead of just being smooth and fast. I have done well with these kind of machine based sessions….i have found it hard to up the intensity on other pieces but I was (and have been) determined to get this finished in 4 intervals and knew what i needed to hit to get that. 

+

4 rounds, not for time

3/arm bottoms up KB screwdriver

5/arm 1-arm rotational ring row (rotate away from ring to touch floor with off arm at bottom, rotate toward ring to reach high up strap at top)

6 1-1/4 BB hip thrusts + 6 regular hip thrusts, build in load from last week

165 on hip thrust – and it was a hard/tough 165

Day 3

Tucked kick up to freestanding float away from wall then fall into wall gently – accumulate 15 quality reps for the day, holding a towel/knee sleeve/yoga block between feet throughout

I think i did this right and i like the challenge, was best when I got my hips closer to being over my shoulders. 

+

Front plank walk with feet on sliders and mini band around wrists x 30ft, rest 30 sec

HSW 30ft for time, rest 2 min x 4 sets

This wasn’t as bad as i thought it was going to be, hs walks were decent starting out and then became a fight on the last 2 sets. 

+

EMOM x 16

Min 1 – 40 sec ski cals

Min 2 – 40 sec burpees to jump on plate

Min 3 – 40 sec GHD situps

Min 4 – Rest

Goal was to average the same numbers across and i stayed pretty consistent. Ski was (i believe trying to pull this all from memory) 12 ski – 14 burpee – 14 ghd and 13 on the last one

+

EMOM x 16

Min 1 – 40 sec bike cals

Min 2 – 40 sec burpees to 12in touch (switch directions each set)

Min 3 – 40 sec overhead KB swings @ 24kg

Min 4 – Rest

14 bike – 11-10-9-9 on burpee – 21-21-20-19 – every time I do full swings my elbow feels so so much better. So we are trending in the right direction here. So i’m going to make a plan to swing the kb 2 times a week for a total of 80 reps in sets of 20. 

Day 4

Dryland warm-up

-Standing Hip Joint Rotations

-Standing Shoulder Joint Rotations

-Leg Swings (progressing speed)

-Shoulder Circles (progressing speed)

-Straddle Torso Rotations (progressing speed)

+

Techncial Development – 2 sets

-4 x 25 / 2-breath rest – 2-arm lead body-position kick w/ board

-4 x 25 / 2-breath rest – 8 kick switch w/ focus on rotation for breath

-4 x 25 / 2-breath rest – hip driven freestyle swim

+

300yd Time Trial

+

As many repeats possible:

1 x 25 kick / 60sec interval

1 x 25 kick / 55sec interval

1 x 25 kick / 50sec interval

1 x 25 kick / 45sec interval

…continue structure until you fail to make the send-off interval

*if you cannot make the 60sec interval, perform 4-6 x 25 kick on 30sec rest

+

Technique Touch-up – 1 set

-2 x 25 / 20sec rest – 2-arm lead body-position kick w/ board

-2 x 25 / 20sec rest – 8 kick switch w/ focus on rotation for breath

-2 x 25 / 20sec rest – hip driven freestyle swim 

Did not do time trial but did 300 yards in interval format trying to keep my stroke rate around 14-16 per 25

Day 1

3 sets, adding moderate load to bar each set

2-3 snatch grip deadlift/RDL (make it a bit more hamstring focus than usual, but not a pure RDL)

3-4 above knee hang power snatch

2-3 pressing snatch balances (no foot transition, no momentum, press under bar without elevating it)

3-4 above knee hang squat snatches

65-75-95 – tried a 4th set because I wanted to see how that went but I couldn’t move 115 off of my shoulders for the pressing snatch balance. Might be a nice little challenge/goal to be able to hit that load

+

3 sets, adding moderate load to bar each set

2-3 clean grip floating deadlifts (no floor touch at bottom)

3-4 above knee power cleans

2-3 tall clean pull unders with a pause in bottom, no bounce out

2 push presses + 2 push jerks + 2 split jerks (alternating front foot on these)

Went a little too heavy here then I think i should’ve, lol. The opposite leg split jerk at that point felt so hard, more because of feeling awkward. 115-135-155

+

Feet elevated back bridge hold x 28 sec, new set every 90-120 sec x 6, work on finding some range here through upper back ALONG with hip extension

These are actually feeling better. 

+

Back bridge from GHD iso hold x 40 sec, new set ever 90-120 sec x 6. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position

This went better than last week but when i get to this is still makes me feel a little sick to the stomach

+

Face up GHD sorenson hold at parallel – 40 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)

Loaded face down sorenson hold at parallel – 40 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)

Felt fairly strong in the face down w/a 25lb medball to my chest. Face up is hard but nice fun challenge

Day 2

3 min bike, nasal breathing only

2 min bike, inhale through nose exhale through mouth

1 min bike, regular breathing

done

+

3 min window

Row 500m

AMRAP bike cals in remaining time

rest 2 min and repeat until you accumulate 100 bike cals

Row splits – 1:45.1 – 1:47.3 – 1:50.3 – 1:51.1 – 1:49.9

27 seconds left in the 5th round (Echo bike) (14:33 working time)

+

3 rounds, not for time

3/arm bottoms up KB screwdriver

5/arm 1-arm rotational ring row (rotate away from ring to touch floor with off arm at bottom, rotate toward ring to reach high up strap at top)

6 1-1/4 BB hip thrusts + 6 regular hip thrusts, build in load from last week

155 on hip thrust – and that felt just as hard as if not harder than last week

Day 3

Longer intervals, 30 sec on 15 sec off x 4 rounds

Station 1 – Heavy rope DU’s

Station 2 – Ground to overhead @ 115lbs

Station 3 – Bar facing burpees

Station 4 – OHS @ 115lbs

+ (rest 4 min)

Tabata intervals, 30 sec on 15 sec off x 4 rounds

Station 1 – Bike erg

Station 2 – Wall walks (try to move fast)

Station 3 – Ski erg

Station 4 – Counterbalanced pistols (use 10-15lb plate held in outstretched arms)

+ (rest 4 min)

Front plank walk with feet on sliders and mini band around wrists – 25ft on, rest 30 sec x 4, rest 3 min x 2 (200ft total, break every 25ft and a big break halfway)

Holy cow, this freaking sucked. Was not ready for the pain that it delivered. 

Rope – 49-41-39-45 —–gto ->11 (all tng not sure that was a good decision)-8-7-5 burpee – 11-12 (remembered the chest first burpe a few reps in and it made it easier to get the 12 reps each round-12-12 – ohs – 12-8-9-8 – felt good, but hard to squat in a workout again

Wall walk – 4-and 3’s the rest of the way – 6 ski cals – got 12 on the low end for pistols and 18 on my first set i believe. 

I know the front plank walk was designed to go right after the 2nd interval set, but had to finish quickly before a client came/but then they no showed. Also jumped into this with only warm up to prep for being overhead

Plan is to hit the pool tomorrow

Day 3

Tabata intervals, 20 sec on 10 sec off x 6 rounds

Station 1 – Heavier cable DU’s

Station 2 – Wallballs

Station 3 – Hand release pushups

Station 4 – Strict wide grip pullups

Heavy cable reps – 35 – 29 – 24 – 29 – 31 – 29, wall ball – 12 across – hr push ups – 12 – 11 – 13 – 7 – 9 – 11 pull ups, 7-9-10-8-7-11 – the transitions at times got me and hurt my overall rep score more than overall capacity and endurance. I would say in round 4/5 is when i did find it a little harder to recover.

+ (rest 4 min)

Tabata intervals, 20 sec on 10 sec off x 6 rounds

Station 1 – Bike erg

Station 2 – Freestanding HS hold

Station 3 – Ski erg

Station 4 – single leg bottom of pistol isometric hold x 10 sec/side

Did not track calories on machines – freestanding hs got better as i went as i was able to consistently get a hold of 9 seconds on the last 3 round – pistol isometric hold is fun

+ (rest 4 min)

For time

100 1-arm DB strict overhead presses @ 35-40lbs (alternate arms every 25 reps)

5:50 – out the gate might have done too big of a set with my left hand, then when i switched to my right hand i didn’t feel as strong for as big of a set, but on the 2nd 25 there i definitely felt the more enduring of the dominant hand then the back half in general.

I did not get my swim in this week, i was really bummed about that, just poor planning on my part to set up the week to get that in and when i could’ve i did not maximize the time efficiently to get to the pool. Did a bro sesh on Friday and partner workout on Saturday.

Day 1

3 sets

5-6 65lbs BB high hang muscle snatch

5-6 65lbs BB low hang muscle snatch

5-6 65lbs BB BTN snatch grip push press

5-6 65lbs BB OHS @ 3221 tempo

+

3 sets

5-6 65lbs BB hang muscle clean

5-6 65lbs BB strict press

5-6 65lbs BB hang power clean

5-6 65lbs BB push press

5-6 65lbs BB zombie squat @ 3111 tempo

4-6 65lbs BB split jerk, alternate from foot each rep

These felt like workouts today. But felt better than the empty barbell did last week

+

Feet elevated back bridge hold x 25 sec, new set every 90-120 sec x 4-5, work on finding some range here through upper back ALONG with hip extension

Felt so much better today and even though still very hard I actually felt semi control today. 

+

Back bridge from GHD iso hold x 35 sec, new set ever 90-120 sec x 4-5. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position

Not sure if my back was not happy with any of the set ups I tried to find but wasn’t able to go over 20sec without feeling sick today. Last week this did make me feel dizzy but I could at least fight through it but not as lucky today

+

Face up GHD sorenson hold at parallel – 30 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)

Loaded face down sorenson hold at parallel – 30 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)

I actually did this first today as last week getting dizzy limited my ability to effectively do the face up hold, so didn’t want to miss out on this. 

Day 2

3 min bike, nasal breathing only

2 min bike, inhale through nose exhale through mouth

1 min bike, regular breathing

done

+

Every 3 min x 6-8 for consistency

Row 17 cals

Bike 17 cals

1:58–1:59–1:58–2:01–1:51–1:57—2:02 – i remember I only did 7 last week but that was due to a client showing up so i had time today but I felt the little bit of extra effort to get #7 and think there would have been a hard drop off on set 8

+

3 rounds, not for time

4/arm KB TGU, unbroken

8/arm BB suitcase deadlifts, unbroken, tough

12 1-1/4 BB hip thrusts, same loading as last week

Of these 3, i’m not sure which one is worse, but all feel highly effective – 44 on TGU, 95 on suitcase and 135 on hip thrust

Day 1

3 sets

5-6 empty BB high hang muscle snatch

5-6 empty BB low hang muscle snatch

5-6 empty BB BTN snatch grip push press

5-6 empty BB OHS @ 3221 tempo

+

3 sets

5-6 empty BB hang muscle clean

5-6 empty BB strict press

5-6 empty BB hang power clean

5-6 empty BB push press

5-6 empty BB zombie squat @ 3111 tempo

4-6 empty BB split jerk, alternate from foot each rep

Best barbell warm ups I’ve done in a while

+

Feet elevated back bridge hold x 20 sec, new set every 90-120 sec x 4-5, work on finding some range here through upper back ALONG with hip extension

Had to push down on a box as I was not able to use the wall to create the bridge

+

Back bridge from GHD iso hold x 30 sec, new set ever 90-120 sec x 4-5. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position

This might be one of the hardest single tasks I have done in a while, I do feel this will open up and improve these positions but by the last set I started feeling pretty dizzy and uncomfortable

+

Face up GHD sorenson hold at parallel – 30 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)

Loaded face down sorenson hold at parallel – 30 sec on, rest 90 sec x 4 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)

Was able to feel like I could do the Sorenson face down but the face up just make my stomach queasy after the inverted work 

Day 2

3 min bike, nasal breathing only

2 min bike, inhale through nose exhale through mouth

1 min bike, regular breathing

+

Every 3 min x 6-8 for consistency

Row 15 cals

Bike 15 cals

Didn’t write down all times but was hanging around 1:40 consistently

+

3 rounds, not for time

3/arm KB TGU, unbroken

6/arm BB suitcase deadlifts, unbroken, moderate to tough

9 1-1/4 BB hip thrusts, moderate to tough

44 on TGU – 95 on suitcase and 135 on 1 ¼ – might have been able to go a little heavier on hip thrust but that was still pretty tough

Day 3

20 sec on, 10 sec off x 4 rounds

Loaded wall sit (35-45lbs in goblet hold)

Jumping air squats

Loaded front plank (35-45lbs plank on back)

HR pushups

Hardest part of all of this was the weighted plank – dang they were tough

*rest 4 min

20 sec on, 10 sec off x 4 rounds

Banded RDL yielding isometric (https://www.youtube.com/watch?v=RYpHS8mIHOg – get a good amount of band tension here, can double up around feet or under low j-cups on rig)

Russian KB swings @ 24-32kg

Passive hang from pullup bar or rings

done 12-13 on russian swings

*rest 4 min

Every 3 min x 6 sets

Run 400m @ 85-88% effort

Still trying to map out exact distance around new building but I think i got it pretty close and then check google maps after and I was pretty close. All times were under 2 minutes but i do not remember exactly at this moment

Day 4

Swim 1-1

Dry-land Warm-up

Neck/Shoulder/Thoracic/Hip/Ankle CAR’s

Swim Warm-up

1 x 100; rest as needed – Freestyle swim

1 x 100; rest as needed – Kick w/ board (head-up)

Streamline Progression

Accumulate 6 maximal distance streamline push-offs (note furthest distance)

Accumulate 6 streamline push-offs + 10 alt flutter kicks

Freestyle Technical Progression

4 x 25; rest 15sec – head-lead kick (rotate to breathe)

4 x 25; rest 15sec – 2-arm lead kick w/ board (head down, lift head to breathe)

4 x 25; rest 15sec – 1-arm lead kick w/ board (rotate head to breathe)

4 x 25; rest 15sec – 6-kick Switch

4 x 25; rest 15sec – freestyle swim

x2 rounds

total – 1200yds

Friday & Saturday – partner workouts + Saturday open water 200m swim for quality and some pushing the pace

AM

5 sets

Row 500m @ 1:46-1:48/500m, rest to 2 min mark

25 wallballs AFAP @ 30lbs to 10ft

rest 3 min bt sets

Rows – 1:47 – 1:47.1 – 1:47.5 – 1:47.4 – 1:47.4

WB- 49-46-46-46-48

I needed a session like this, to boost some confidence. I know training has been hard and I have been giving the best efforts i have been capable of but there has been mental struggles, physical grinds, and this today was what i needed to feel. It was the perfect amount of hard. The row was sustainable, and played around with different efforts, going hard for 250 and throttling down, sustaining the whole way, breaking it into 3 parts of efforts, but hit my paces and then going unbroken with wall ball and feeling fairly fast and smooth.

PM

Squat snatch x 1/Hang Squat snatch x 1 – 5 working sets to find tough load for the day

185 – might have been a little more in the tank but this felt smooth and crisp

+

Snatch balance x 2/OHS x 5, rest 2 min x 4 working sets

185 – wasn’t planned to hit the same last load. Just made a little bigger jump as i was feeling a little wobbly in the beginning for the OHS. 

+

For time

21-15-9

strict HSPU

toes to bar

40 heavy cable DU’s/round

8:17 – i will call this a win, i had a plan and stuck to it 100%, i knew the shspu would be a grind so in the beginning was planning on being conservative with semi short breaks. For the 21 – 4-4-4-3-3-3, and did 21 ttb UB, just thought that was the best plan since i knew i was going to have to do smaller sets for hspu, then 3’s for the round of 15, i deviated a little here, was going to break it into one more set. 15 UB TTB, and in the 9’s i tried to transition quickly and was going to go off of feel, 4-1-X-1-1-2