Ben Plotnicki

10/28

2 min clock

Row 25 cals

AMRAP RMU in remaining time

rest 2 min bt sets x 3

8-6-4

+

2 min clock

10 shuttle runs

AMRAP rope climbs in remaining time

rest 2 min bt sets x 3 sets

To 12’ height – 5-6-5

+

6-8 sets, new set every 75 sec

10 GHD situps

25ft HSW for speed

*adjust volume of GHD as needed

8 sets, but i took a full interval off after the 6th set – hs walk felt good today, it was the ghd sit that i should’ve adjusted volume and not take that one interval off but it felt good to hit that number of reps

+

Bike erg 10 min @ damper 0, RPM>90

Not a good day today, was super tired, didn’t mentally feel great so today just dug in and wanted to give all i had and survive

10/29

tttTD

30 power snatches @ 135lbs

20 wall walks

30 power cleans @ 135lbs

11:42 – i know on paper this is not a good score, but there were some good victories in this for me. First off, i looked at this workout and i thought, every one is a weakness for me so it is an opportunity to get better. The Isabel portion, i knew this would have some carryover into the wall walks so i didn’t want to be too aggressive but I did move with a sense of urgency. My plan was to do a 5-5-4-4-3-3-2-2-1-1 type of strategy, 5 quick reps and then a rest, in these cluster sets i didn’t try to lift every xx seconds, i just picked up the bar and went. I do not recall having a Isabel time on record in an extended period of time but i finished it around 3:12 and i’m fairly happy with that in this context. The 20 wall walks, well, i knew i would rest bt reps so my goal here was to do the workout in 3’s and one last 2, and each mini set of 3 i would go down and back up, i knew i would rest longer than i wanted or needed in between those 3’s but hitting all of those 3’s more aggressively was a mini victory. Power clean i did a similar 5-4-3-2-1 but with a lot more sense of urgency, the only long break was after the first 5 as my transition was solid. 

+ (rest as needed)

TTT gait prep

+

2 min jog @ 180 strides/min

1 min walk x 2

+

Run 300m @ 2 mile TT effort

Walk rest 100m x 3

rest 5-6 min x 2 sets

Air runner battery or plug in was not present so i had to rely on watch for effort. And i know doing on runner isn’t always 100% accurate and 300m = 300m, so goal was to be finished with the 300m around 1:20ish. This was probably (on the runner) a more aggressive pace than i would hit a 2 mile, but it was sustainable over the course of the intervals.

10/30 – OFF

10/31

Snatch balance x 1/OHS x 2, rest 15 sec (can take this from rack, but then drop to floor)

Squat snatch x 2 reps, rest 8-10 sec bt reps, rest 3 min bt sets x 5

165-175×2-180-185 – my footwork was way off today and my dip and drive was not as quick on the snatch balance. I wanted to be more aggressive but those two things weren’t dialed in so didn’t push the weights as much as I originally wanted. The 2nd rep caused me problems today as well. 

+

For time

60 1-arm alternating DB snatches @ 50lbs

50 row cals

40 1-arm alternating DB snatches @ 60lbs

30 ski cals

20 1-arm alternating DB snatches @ 70lbs

10 BBJO @ 30in

12:45 – i complexity underestimated the 60lb dumbbell feeling as tough as it did coming off the row. I tried to push the majority of the row until the last 8-10 cals. I also came close to going unbroken on the first 50 but noticed my speed per rep was slowing down so I stopped at 48 to turn on the rower. And used that for a quick transition on and getting to work. After the 60 I was ready for the 70 to be work and not fast. Did 12 reps. With changing on the ground. My break after that was too long but found my rhythm on the last 8. I wanted to get the last 10 reps in under 30 seconds, based on when I glanced at the clock I think it took about 32-33ish. 

11/1

Every 3:30 x 8 sets

Row 15 cals

Echo 12 cals

Ski 9 cals

*target finishes around 2:15-2:20 to start, then try to bring it down from there as you go

2:19-2:14-2:12-2:09-1:58*-1:57-1:55-1:52

+

4 sets core support

1-arm KB drag throughs from front plank x 4/direction

1-arm BB heavy farmer carry x 50ft/side

Face up GHD plank hold x 20-30 sec

Face down GHD sorenson hold x 30-40 sec

11/2 (compete overlap)

Squat clean x 1/Hang squat clean x 2/Front squat x 3 – rest as needed x 4 strong sets

205-220-230-245 – i am super pleased with this effort, going into today i would’ve been happy hitting 225, but after 205 and then 220 i thought, F it, go for it and see what could happen. The 2nd rep pulled me forward a little but this is a good confidence booster for some of the lifts i haven’t felt great about in a month or so

+

3-4 Rounds for Quality:

4 Strict Pull-ups

6 Wall Facing HSPU’s

10 Pistols/side – Not Alternating (use pole/band for assistance as needed)

Strict pull ups – easy, wall facing hspu felt good, 6 was a perfect number, and pistols were good, i couldn’t do them unbroken, right leg is weaker but i felt so much better on that leg, left leg, almost too much external rotation from the femur which made me foot imbalance a little

+

For Time

50-40-30-20-10 Row Cals

15 BBJO after each round, 24in

14:47 – it was the round of 30 and 20 that got me. My goal when I got on those and felt the lack of power and the deep amount of suffering was to try and keep my stroke rate high. I knew if I kept my stroke rate high I was going to keep a more consistent cal/hr, at times I dipped lower than I wanted but with that rate I could get it back up. Burpee – stayed around sub 55 seconds but transitions got a little slower, last round I tried to push by doing a jump the feet up instead of a step but o couldn’t find the consistent footwork rhythm to make that work. 

+

50 banded strict presses for time (high band tension, should get 12-15 on first set then have to start breaking)

5:41

10/21

A1 – Isometric front squat pin press x 8-10 sec hard contraction at or just above parallel, rest 20-30 sec

A2 – Clean pull x 1.1.1 @ 255lbs, rest 5-6 sec bt reps, rest 20-30 sec after third (drop each from the top, and reset stance/brace to get good power)

A3 – Row 6 strokes for max watts, rest 3-4 min x 2 sets for CNS prep

I did like this warm up

+

Squat clean – 8 reps for time @ 225lbs, rest 3 min x 4 working sets
1:19 – 1:44 – 1:46 – 1:57 – the limiter came when my legs got tried and i didn’t receive the barbell in the perfect position, if the bar was 1cm forward in the hole grinding out of the squat was not easy, this never happened in the first 4-5 reps, but if it happened in the last 3 it was a grind. Tried various plans of going off of feel, every 12-15sec etc but the first 4 reps felt smooth and steady

+

6 alternating sets, start a new set every 4 min

Odd sets – 15 cal C2 standing at damper 10 + 30 sec wall sit + 10 front squats for speed @ 135lbs

Even sets – 15 cal C2 standing at damper 10 + 30 sec wall sit + 20 walking lunge steps @ 50/hand

Due to time constraints i only had time to get in 4 sets of each.was also still recovering from the loss of sleep and not feeling great off the tooth situation. 

10/22/2022

3 sets

A1. 6 DB Push Press + 6 DB Push Jerks – moderate load/cycling focus 

A2. 10-12 Supinated Ring Rows

Rest 60 sec b/t each

50’s were good, did 2 sets at 60 and was a bit aggressive.

+

3 Rounds for Time: 

14 Thrusters @ 115lbs

7 Ring Muscle Ups 

rest 1min 

3 Rounds for Time: 

14 Bar Facing Burpee 

7 Bar Muscle Ups 

*Score is total time 

14:55 – i knew i needed to break the thrusters up from the jump and they felt so easy i almost went UB (whatever happened this week with my teeth had some carryover and didn’t feel 100% for the rest of the week), so i was just mindful of that, i tried to have short/quick transitions and executed that well but it meant i needed to break up the movements and not feeling 100 i wasn’t able to keep the pedal on the medal. The first couplet felt really good but the burpee couplet got to me, just couldn’t keep the pace on burpee that i wanted.

10/23 – OFF

10/24

Dip snatch x 2 reps, drop and rest 15 sec

Squat snatch x 2 reps, rest 8-10 sec bt reps, rest 3 min bt sets x 5 sets

155-160-165-170×2

+

OHS ladder for time (take bar from floor, change your own weights)

15 reps @ 115lbs

10 reps @ 135lbs

5 reps @ 155lbs

2:07 – about rep 6/7 of the 135 is when i felt speed/rep slow down a little

+

For time

15-12-9-6-3 power cleans @ 115lbs

4 shuttle runs after each round (1 shuttle = 25ft out + 25ft back)

5:13 – wrist was in a ton of pain today (what looked like the cyst I had was suddenly no longer present on my wrist so I’m assuming it burst at some point and was also thinking that is where the discomfort was coming from) so it made the front rack on the power clean a little uncomfortable, did the first set UB, broke the 12 and 9. Tried to stay consistent on shuttles but those started feeling like i was running in quicksand.

10/25

Bike 3-2-1 breathing progression

+

Row 15 cals @ 1600+ cal/hr

Row 15 cals @ 1200-1300 cal/hr

rest 2 min

Bike (echo or ass) 15 cals @ 450+ watts

Bike 15 cals @ 350-375 watts

rest 2 min x 5 sets for consistent intensity

Row – 1:17-1:16-1:13-1:15-1:14

bike 1:17-1:17-1:16-1:17-1:20  –

had my yearly physical and they drew blood so not sure if that’s what hit me so hard in the 4th set, even though the numbers didn’t really dip but the effort I felt to stay consistent did. I knew I could make it on all but it was all about pushing mentally. was also really trying to hammer the first 15 and buy some rollover cals but also express that high output – row was about 1700’s and bike was about low 600’s high 500’s.

10/26

A – Pause front squat; build to a 5rm, then drop to 90% and perform 5 sets of 3 reps for speed; rest 2 min bw sets

255 – might have been about 5 more in there but this was a strong effort – drops at 230 – kept the pause in the bottom and speed was very relative here.

B – Rear foot elevated split squats x 8-10, rest 2 min x 3 sets

Went with db’s and loading was 35-40-45 – right foot forward felt great – left foot forward was still apprehensive about the adductor/groin – it was there but didn’t create any issues, but was just being a bit conservative with that

+

6 Rounds for time

12 kHSPU

60 DU’s

12 toes to bar

12 1-arm alternating DB hang clean and jerks @ 50lbs

Rest 1 min b/t rounds

16:47 – 1:54 on first round and every round after that was about 1:58 except for the last round were I had a grip(s) issue on the db work. speed/rep on hspu and ttb felt like it slowed down in the 5th round

10/27 – OFF

10/17

Squat Snatch cluster – 1.1.1 x 4 sets, rest 10 sec/2 min

170-180-185×2

+

2 min working window, 1 min walk rest x 4 rounds

5 dbl DB devil press @ 50/hand

15 wallballs (20lbs to 10ft)

AMRAP row cals in remaining time

(score = total row cals)

88 – when i started this my goal was 80 and then I realized that would be selling myself short. I am surprised i do not have bruises from the devils press because I was trying to improve cycle time by getting back to the ground as fast as I could and faster than I have ever moved on DP. was pretty pleased with that effort. I will also say, i did not reset rower, so that definitely helped by a few extra cals each round. First round was 20 and I know i had a 23 once or twice and on the last round I tried to do some quick pulls but that reminds you that there is no benefit from that, just keep pulling all the way through. 

10/18

Bike 3-2-1 breathing progression

+

Row 15 cals @ 1600+ cal/hr

Row 15 cals @ 1200-1300 cal/hr

rest 2 min

Bike (echo or ass) 15 cals @ 450+ watts

Bike 15 cals @ 350-375 watts

rest 2 min x 4-5 sets for consistent intensity

Row 

1:17-1:17-1:15-1:16

Bike 

1:20-1:18-1:21-1:22

I was going to do a 5th but I felt that I was fighting a bit more just to keep output close to the same on the lat round and the 3rd round on the bike. The 3rd round on the row felt like it did me in a little.

10/14/2022

EMOM x 16

Min 1 – Row 30 sec @ 1200 cal/hr

Min 2 – 30 sec bar facing burpees (target of 9-10)

Min 3 – Echo 30 sec @ 65 RPM

Min 4 – 30 sec box jump over (step down on far side)

BFB – 13-11-11-11 – the first round with 13 was a hop up no step and that felt good and smooth but i also decided that in the middle of a metcon I probably would go to the “step-up” instead of the jump so my decision to switch to this was more about managing the actual pace of a metcon. Box jump over was 15-14-15-14

+

EMOM x 12

Min 1 – 5 TNG deadlifts @ 225-245lbs

Min 2 – 10-12 toes to bar

Min 3 – 5 ring MU

Min 4 – 40 DU’s

24 on dead, 12 ttb and rmu felt pretty good

+

Every 90 sec x 8

Odd sets – Ski erg 15 cals @ strong effort

Even sets – 6 wall walks for smooth speed

6 wall walks felt like my threshold today. 5 felt smooth but number 6 felt like a bit of a grind. 15 cal ski in about 47-49 sec

10/15

AMRAP 12 min (hit this around 85%, nice and smooth throughout)

15 STOH @ 95lbs

50′ HSW

15 Hang Squat Clean @ 95lbs

50 Double Unders

2 + 35 – was not having a good mental health day so I just didn’t have it and wasn’t really in the mood so it was an under performance kind of effort. Was just happy to get a session in

+

Accumulate 50 GHD situps for quality, almost use a tempo here to get back acclimated to the movement, 2 sec up and 2 sec down

I like the tempo forcing me to contract the quads which sometimes I over pull from the feet and make myself work harder than i need.

Will update this last week/10 days of the cycle in a day or so

9/24

For Time (15 min cap)

60 Cal Row 

50 GHDSUs 

40 Power Cleans @ 135lbs

30 HSPUs 

20 Power Snatch @ 135lbs 

I had no killer instinct to finish the workout this morning. The ghdsus took longer than they needed to. (need to get more volume here, even if i just implement on my own in my warm up just need to get this up so it isn’t so hard). So the ghdsu got me a little behind the clock, so i wanted to attack the power cleans hard, I did chunks every 6sec at 15 reps, a bit longer rest, 15 reps every 6-7 sec, a bit longer rest and finish with 10 every 5-6 sec. This got me a little caught up but took a lot out of me physically and mentally. Hspu was aggressive with short breaks on the first 20 but was tired with 10 left and this is where the killer instinct should’ve come in, then the first 4-5 snatches were so grindy hard from the fatigue in my upper back. At the time cap had 5 snatches to go. 

+

EMOM x 6:

Min 1: 50ft 1-arm Farmer Carry/side – Heavy as possible

Min 2: 30 Sec Hollow Tuck Hold w/ Elbows on Knees

Done and at 100

+

Bottoms up pistols x 14 alternating reps, rest 2 min x 4 sets

(narrow stance squat, shift to pistol position, stand up with 1 leg)

Ankles super stiff this morning so was a little harder than it normally is.

+

Single leg hamstring curl negatives with foot on slider x 5/side x 3 sets, rest as needed

done

9/25 – OFF

9/26

Burgener snatch warmup with empty BB (3 reps/movement)

+

Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets

75-95-115 – i almost didn’t think i was going to press under all 3 of the PSB @ 115, first one was fine but the last 2 were grindy

+

Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets

155-165-175

+

Snatch pull with pause x 1/Dip snatch x 2, drop and rest 10 sec

Squat snatch from floor x 1 – rest 2 min x 6 sets 

155×2-160×2-165×2 – did not feel as crisp here towards the end but got a better groove of the lift from the ground as i went

+

For time

21-15-9 toes to bar

15 echo bike cals

10-8-6 bar MU

15 ski cals

10:36 – I wanted to practice taking smaller sets with intentional short breaks on the front end especially on TTB. I felt this would allow me to push bike and ski a little more and play the bmu by feel if I needed short breaks or bigger sets. So i feel I executed really well on the front end strategy. When i got to the last 6 bmu, my plan was to either do 3/3 or 4/2 but i felt good but at rep 5 i was feeling it, but i thought what the hell go for it, but in hindsight I was afraid i was going to miss it and i feel i pulled too early with the arms causing me to miss it. So i don’t think that miss was a fatigue miss it was a poor execution when tired miss.

9/27

Ring MU – Accumulate 5 sets of 4-5 reps for quality, rest as needed

5 x 5

+

A – BB push press 5 sets of 5 with 2 sec hold overhead each rep, rest 2-3 min

145-165-175-185-195

B1 – DBl DB push press 5 sets of 8, 1 sec hold at lockout each rep, rest 60-90 sec

50×2, 70×3 – i went for the 70’s too early, made it but it was hella hard

B2 – Feet elevated ring rows 5 sets of 8, pause at top, rest 60-90 sec

done for 8’s

C1 – Paused BB bench press x 4 reps, rest 60-90 sec (deadstop pause at sternum)

145 across

C2 – BB pendlay rows x 8 reps, rest 60-90 sec x 4 sets

135 across

D – Dbl DB reverse flys from incline bench x 8-10, rest 90 sec x 3

10’s across

E – External rotation to prone press from flat bench x 5-6, rest 90 sec x 3

2.5’s across

( https://www.instagram.com/p/BOGDbOxh6-j/ )

9/19

Burgener snatch warmup with empty BB (3 reps/movement)

+

Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets

75-105-110 – pressing snatch balance was really grindy and not pretty on 110

+

Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets

155-160-165

+

Snatch pull with pause x 1/Dip snatch x 2 – rest 2 min x 5 sets (all working sets at 150 or up)

150-155×2-160-165 – 165 wasn’t pretty on the last dip snatch, had a little press out 

+

3 sets

6 shuttle runs (1 = 25ft out and 25ft back)

15 chin over bar pullups

4 shuttle runs

10 chest to bar pullups

2 shuttle runs

5 bar MU

rest 3 min bt sets

2:37 – 2:28 – 2:31 – broke the chin over on the first set and said F it, just go for it and don’t do that. 

9/20

A – Strict press from pins at forehead height x 1.1.1, rest 6 sec/2 min x 5 sets

155×2, 160×2, 165

B1 – 1-arm half kneeling landmine overhead press x 5/side, rest 0 sec

B2 – Shoulder to shoulder landmine overhead press from tall kneeling x 10, rest 90 sec

35-40-45-50-55 – and 55  was not pretty but felt good on all other progressive loads from last week

B3 – 3-point 1-arm DB row x 6-8/side with controlled negative each rep, rest 90 sec x 5 sets

90 across for 6

C1 – Straight arm ring support hold x 12-15 sec, rest 90 sec

15 seconds on all

C2 – Straight arm hang from climbing rope ALAP, rest 90 sec x 5 sets (switch top hand each hang)

12-16 seconds – don’t exactly remember

D – Back squat cluster – 2.2.2, rest 25 sec/3 min x 3 sets (start at 275 this week)

275-295-315 – the clusters between 315 were more like 35’s of rest and they were not fast but there was never a true fear of not being able to stand it up

E – Rear foot elevated split squats @ 30X1 tempo x 8/side, rest 1 min bt legs x 4 sets/side

****ran out of time today so had to do this at the end of the 2 5 min amraps – 35’s/hand

9/21

AMRAP 5 min

3,3,6,6,9,9…

Hang Power snatch @ 75lbs

OHS @ 75lbs

30 DUs/round

(rest 2:30)

AMRAP 5 min

3,3,6,6,9,9…

Hang power clean and jerks @ 75lbs

Thrusters @ 75lbs

30 DU’s/round

1st – amrap – completed the round of 15’s – the 2nd amrap i almost completed the round of 12 – 1) if we keep training sessions like this i feel i will gain some scheduler endurance for sure, definitely taxing on the shoulders. 2) One skill i do not have and kind of tried today but not the best day to practice is making my first double under rep a double instead of going single then doubles. I currently do not have that skill and have never really practiced it, i did it the first 3 rounds or so but when the shoulder fatigue starting setting in it was way harder. 3) one thing i was really focusing on today was making sure breaks were short and quick and continuing to put a mental focus on fast transitions. But in hindsight on transitions and workouts with double unders, my transitions to start my dubz are always longer and some of that has to do with having to go single into doubles. 

9/22 – OFF

9/23 (compete)

A. 4-5 sets:

5-7 Double KB Hang C/J – tough but unbroken

Rest 1 min

5-7 SA DB Hang PS/side – alternating/heavy, 70#+

Rest 1 min

60×1, 70×2 on kb c&j – 70×2, 80×1 on snatch work – i tried a set of 80’s for kb c&j and the clean was easy but didn’t want to force the jerk, i will say, trying to keep that wider stance for the jerk as you use for the clean made me feel like i couldn’t generate enough hip drive

B. Deadlift: 4,4,4,4; rest as needed – 77-83% 1RM

335-345×3 sets

+

20 min AMRAP for speed:

7 BBJO’s – 24in

Rest 30 sec

9 Hang Squat Snatch @ 95lbs

Rest 30 sec

11 Box Jump Overs @ 24in(must step down) 

Rest 30 sec

13 wallballs (20 to 10′)

Rest 30 sec

5 rounds + 16 reps – round times aren’t exact but here is a rough breakdown, 3:09 – 3:41 – 3:50 – 3:35 – 3:49 – bbxjo times were around 21-24 seconds and i felt i could’ve kept that pace for a lot longer, the snatch is the one i feel my rep speed might have been effected the most. Box jump maybe effected a little bit but not much since it was a must step down and wall balls felt like i could’ve kept my speed there for several more rounds or 10-20 more minutes

10min EMOM of: 

8 Cal C2 Bike 

AMRAP Wall facing Strict HSPUs in remaining time 

**Score is total # of strict hspu completed

(39) 5-4-4-4-4-4-4-3-3-4

Since i didn’t update these i’m trying to go off of memory

9/9 (training)

A – Clean grip deadlift triple, new set every 90 sec x 6 @ 80-85% effort

Went at 295

+

Speed Focus with Fatigue:

250m Row @ 2:00/500m

20 sec transition, into:

20 Sec AMRAP Thrusters @ 95lbs

rest 1 min x 4 sets

12-12-12-11

+

500m bike erg @ 2:00/1k

20 sec transition, into:

20 Sec AMRAP Hang Power Clean and Jerk @ 95lbs

rest 1min x 4 sets

11-13-12-12

+

Strict HSPUs – AMRAP(-1).AMRAP(-1).AMRAP(-1) x 4 sets; rest 30 sec bt clusters; rest 3min bw sets

(don’t remember exactly but going to try and get close) 11/5/3 —– 5/4/4 ——- 6/4/3 ——– 5/4/3

9/10 (from compete)

A. 10 minutes Sandbag to Shoulder – Touch & Go Practice, working sets of 2-3 reps – 150/100#, start with lighter bag if not confident/proficient with this loading

Forgot to bring my bag with me so had to practice with an actual stone @ 115

+

B. 3 sets for quality:

20 sec Front Lever Tuck Hold on Bar – accumulated

15 sec Free HS Hold, No hand movement, accumulated

10 Hollow/Arch Body Rolls

Loved this little piece

+

14min AMRAP:

8 CTB

50′ FRWL @ 95/65lbs

14 Cal Row

6 full rounds + 6 extra row cals – kept a great pace through the first 5 rounds but that 5th/6th round wasn’t able to keep my foot on the peddle for the row, i kept about 1200+ for most of the row but that 5th or 6th slowed down and didn’t keep the output consistently over that pace for the full 14 cals. I am semi pleased with this effort as i felt i stayed smooth, good transitions, and other than the row had no real breaks in my movement

9/12

Burgener snatch warmup with empty BB (3 reps/movement)

Did warm up in full with even the heaving snatch balance and sotts press

+

Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets

95 across

+

Hang Power snatch x 2/Heaving snatch balance x 2, rest 90 sec x 3 sets

135-145-155

+

Snatch pull with pause x 1/Dip snatch x 2 – rest 2 min x 5 sets ( https://www.instagram.com/p/Ch3NPoDspap/ )

135-145-150-155-160

+

6 sets

AMRAP 2 min

4 shuttle runs (25ft out and 25ft back = 1)

7 bar facing burpees (MUST be < 3 sec/rep here)

10 wallballs (20lbs to 10ft)

rest 1 min bt sets, stay consistent

1+9-1+11-1+11-1+11-1+9-1+11

9/13

A – Strict press from pins at forehead height x 1.1.1, rest 6 sec/2 min x 4 sets

140-145-155-160

B1 – 1-arm half kneeling landmine overhead press x 5/side, rest 0 sec

25-30-35-40

B2 – Shoulder to shoulder landmine overhead press from tall kneeling x 10, rest 90 sec

B3 – 3-point 1-arm DB row x 6-8/side with controlled negative each rep, rest 90 sec x 4 sets

70 across

C1 – Straight arm ring support hold x 12-15 sec, rest 90 sec

Done

C2 – Straight arm hang from climbing rope ALAP, rest 90 sec x 4 sets (switch top hand each hang)

Right hand on top – 20/left – 15 / right -15/left -14

D – Back squat cluster – 2.2.2, rest 25 sec/3 min x 3 sets (2 reps, rack it, rest 25 sec, 2 reps, rack it, rest 25 sec, 2 reps, rest 3 min)

255-275-295

E – Rear foot elevated split squats @ 30X1 tempo x 8/side, rest 1 min bt legs x 3 sets/side

35 across 

9/14

AMRAP 6 min

3 hang power cleans @ 95lbs

6 front squats @ 95lbs

12 HR pushups

7+11

(rest 4 min)

AMRAP 6 min

6 1-arm alternating DB hang snatches @ 50lbs

12 wallballs

24 DU’s

5+14 – missed a double under in the first round and I could never get caught back up

(rest 4 min)

AMRAP 6 min

12 row cals

12 bike erg cals

4+2 and on the echo bike 

9/15 – OFF

9/16 (compete)

A. Hang Power Snatch: 10 unbroken reps @ 95-115 x 2-3 sets; rest 1:30 b/t sets

95 x 2, 115 x 1

B. BB Hip Thrusts: 6,4,2; rest 2-3 min – Build to a heavy double for the day

235-265-295

+

5min EMOM:

Min 1: 30 Sec AMRAP CTB Pull-ups

Min 2: 30 Sec AMRAP OHS @ 95lbs

Min 3: 30 Sec AMRAP TTB

Min 4: 30 Sec AMRAP Power Clean and Jerk @ 95lbs

MIn 5: 30 Sec AMRAP Ring Muscle Ups

rest 4min

x 2-3 sets

*Speed Focus – work on movement efficiency and speed, goal is the same number of reps each set

C2b – 18/18/13* – OHS – 16/16/8* – TTB – 16/16 – PCJ – 9/8 – RMU – 3/3 – c2b felt really good, a little tired into TTB, OHS tried to be super disciplined with full ROM, but could’ve easily got several more if I flirted with that full hip extension. PCJ and back to back with RMU just felt i din’t have a ton of pop and exposed me. Going into the 3rd set something just felt off on the c2b, like i mentally was checking out so after i did 8 OHS i decided to call it, just didn’t want to push poor quality even though i wanted the volume. 

+

Wall facing strict HSPU – AMRAP (-1), rest 2 min x 3 sets

6-6-5 – these are tough but I love the position so much more than the other way

9/17

5 Rounds for Time (11 min cap)

20 Alt Db Snatch @ 50lbs

20 Burpees to 6″”touch

10:55 – and i had to fight for that last round, but i kind of set myself up for that. Without videoing, i would say my first 12-13 burpee were consistently 4sec/rep (except for 1st round) but the last chunk slowed just a little, thats where I started losing my pace. But first 2 rounds was just under 2 minutes per round. 3 I was still close to that pace but missed one burpee for a touch and lost a few seconds in a transition. Round 4 of burpee was without a doubt my slowest round, id say i was 4sec/rep for the first 8-9 reps but slowed down and going into the last round i just knew i had to really push to fight and finish.

+

E2MOM x 8 alternating sets

Odd sets – 4 rope climbs to 15ft

Even sets – 8 bench presses @ strong but unbroken effort

No access to rope climb so i did 15lb weighted mixed grip strict pull up – 4/side and 155 on bench press – was a bit aggressive on bench press today as i felt all the burpee and shoulder work yesterday so i dropped back to 135 after the 2nd time on BP

+

Bottoms up pistols x 10 alternating reps, rest 2 min x 4 sets

(narrow stance squat, shift to pistol position, stand up with 1 leg)

I used to do these all the time for warming up pistols but never that many in a set and i’m a big fan of them. 

+

Glute ham raises – accumulate 40 reps, not for time

The ghd’s were stuck in positions that i couldn’t adjust, one was way too short and way too hard to do 40 so i did 10 and it felt like 80, and the other was too tall and no ability to press knees into the pads. 

9/18 – OFF

8/12

Snatch balances – 4 sets of 3, tough by the end. rest 2 min

145-165-185-205 – the bar didn’t feel too too heavy overhead just didn’t feel stable at 205. 

+

5 Rounds for Time:

12 Cal Skierg

4 RMU

6:52 – after the 2nd round I was a little afraid to keep pushing the ski, just wasn’t sure how my muscle ups would respond

rest 5min

5 rounds for time

12 cal row

12 1-arm alternating DB hang snatches @ 60lbs

6:21 tried to row hard and make quick transitions.

rest 5 min

5 Rounds for Time:

15 Cal C2 Bike

10 box jump overs @ 24in

6:37 – location with muscle ups does not have C2 bike so did 12 echo bike cals

8/13

Session 1

tttTD

3 RFT:

60 DU

40 air squats

60 DU

20 BBJO @ 24”

11:39 – I knew damn well the rep scheme but when I started the air squat I said I was going to do the first 15 really fast and then moderate then fast then moderate and was going to break it up in sets of 15 so at rep 45 I said oh shot dummy, you know it’s only 40, changed my rope out this am so rope work was good and smooth. On bbjo tried to have a high low high effort but it is hard to switch gears after doing a step down. But on last round wanted to dismount with a kick so transitioned quickly and did first 9 under control and finished the last 12 in 35 seconds. 

+ (rest as needed)

4 sets

Echo bike 20 cals

15 GHD situps

50ft HSW

10 dbl DB box step overs @ 50/hand

rest 3-5 min bt sets

3:25-3:11-3:04-3:21 – i kept getting faster for pushing the bike a little harder and barely resting on the turnaround of hs walk, but on the last one i think i got a bit too aggressive on the bike and was a bit harder to move as fast as i wanted on the hs walk and step overs

8/3

Hang Power snatch – 1 rep every 30 sec x 12

155

+

Barefoot back squat – 3 reps EMOM x 5 (nice and fast)

205

+

Every 3 min x 5 sets (keep consistent finish times)

12 cal row

12 cal ski

6 shuttle runs (out and back = 1)

I have since forgotten my times, but they were all consistent and starting playing with some efficiency on turn around of shuttle that helped me go faster there. I think, i think i was in the low 1:40 range, with a margin of 3-5 seconds

8/4 – OFF

8/5

Workout 1:

Strength Test:

12 min Clock:

0-5 min:

Find a 10 RM back squat

*Must be completed within a 30 second window. Time starts once you unrack the bar, final rep must be locked out before 30 seconds has elapsed.

5-7 min

Rest/Transiton

7-12 min:

Find a 1RM Split Jerk. Must be taken from the same squat rack.

260 on the squat and 275 on the jerk – the 30sec window is definitely a game changer for squatting and i went i little more conservative. There is definitely a little more in the tank here and not a single rep was grinding. I had 7 reps at 20 seconds so the last 3 just slowed down a little, 275 felt strong and loaded up to hit 285 but when i unracked the bar it felt off and had put 1 5lb plate on one side and not the other. Not enough time to get a legit attempt. Still went for it after the buzzer but was already in my head and missed

Workout 2:

For Time:

50 Wall Balls

40 HSPUs (2″ riser)

30 OHS @ 75/55lbs

20 Burpee Box Jump Overs

100′ FRWL @ 75/55

Just under 11 (don’t remember exactly. I was surprised how much i felt fatigue in the hspu, i only had about 45 minutes after the lift(s) so had some recovery time but not ideal, but hspu were not as smooth as I expected them to be. The one winner in this workout for me was when i got to the burpee I made sure I kept my cycle rate consistent and uncomfortable. 

8/6

Workout 3:

5 Rounds for Time:

12 Deadlifts @ 155/105 lbs

12 Toes to Bars

9 Hang Power Cleans @ 155/105 lbs

9 Chest-to-Bar Pull-Ups

6 Shoulder to Overheads @ 155/105 lbs

6 Bar Muscle-Ups

Time Cap: 15 minutes

When will i learn that trying out new pre-workouts is not a good idea on important workouts. 4 rounds and into deads and it felt like a lot of resting and longer than 15 minutes. Strategy was to break up TTB, just feel it’s easier to come down and right back up, i have had a bad habit in the past of breaking up c2b and bmu and not getting back on the bar with the same sense of urgency. The hang power cleans were not bad, that is normally what i feel eats me up, broke those up each round but wanted to make sure my transition to the bar was quick, even when i didn’t want to go i took 6 seconds and did 3 and broke. and i do remember this one before and i remember it being just as nasty. 

Workout 4:

Every 2:30 min until failure:

2 minutes to complete:

6 Shuttle Run

12/8 Row Calories

Rest 30 Seconds bw sets

**add 2 cals per set

Did this at home and it started raining so was a little limited on the ability to turn quickly on the shuttle run. 9 + 18 cals – in the round of 8, i wasn’t sure if i would finish with my current pacing so i really pushed a lot harder than i should’ve and it hit me pretty hard in the next round. My pace was holding around 1200 and up and in that round of 26 i started pushing 1400 and at that point 30sec and change were not enough to recover and produce the same effort. This was a long weekend but i could mental reminder of needing better mental preparation for events i need to get up for 

8/7 – OFF

8/8

35-45 minute walk with weight vest

Done – at a park so had to separate the two sessions a little bit due to travel time and proximity

+

5 rounds, not for time

3 TGU/side @ 35lbs

6/side alternating tempo box step ups (2 sec up and 2 sec down each rep)

9 glute ham raises for control

done

8/9

Aerobic Prep

5min C2 Bike – start @ damper-0, increase damper every 60 sec, maintain a constant 1000m pace

*nose-breathing only

done

+

5 min C2 bike @ 230+

10 min C2 Bike @ 215-220

rest 10 min

x 2 sets

*Note: PUSH the last 90-120 sec of the 10 min portion

238 & 220 – 238/224/311 – even though I hit the target numbers, today just seemed so much harder to hit the numbers. My rpe to hit these numbers I would say was around a 7.74864 – was tough 

+

Active Recovery

5min C2 bike @ damper-0 / highest RPM you can maintain while subjectively recovering

*nose-breathing only

Really didn’t want to get back onto the bike again, but thankful it was only 5 minutes

8/10

A – Paused back squat 5×5, rest 2 min (2 sec dead stop pause just below parallel on each rep)

245 across – did one set at 225 and it was a bit too easy, 245 felt just right, first 2-3 squats were smooth and easy and the pause made the last two a little more grindy but still continuous out of the whole

B – Strict press – 1 strong rep EMOM x 10 (no big builds. work speed off rack and strong lockout)

With the goal of speed off the rackt, I decided to go with kilo plates so i could make small jumps. Started at 125 on bar and kilo jumps were (added onto bar) 2, 4, 5, 8, 10, 11, 12, 13, 14 – the + 13 kilos i thought might have been too much and not enough speed but the last one felt “relatively” faster off the shoulders and after doing the math it was 155.8, pretty pleased with that. It was probably only those last 2-3 sets that weren’t as fast as we needed, maybe the last one because i knew it was the last

C – Wtd pullup – 1 strong rep EMOM x 10 (control to a dead hang at the bottom of each rep)

55 x 3, 60 x 3, 70 x 2, 80 x 2

D1 – Staggered stance BB Good mornings x 6-8/side, rest 1 min

done

D2 – Banded reverse squats from supine x 12-15, rest 1 min x 4 sets

Done – this was much more sneaky than i anticipated

E1 – KB halos from tall kneeling x 6 reps/direction, rest 30 sec

26

E2 – KB overhead drops from deadbug position x 6 reps (add 1 breath cycle at end range each rep), rest 90 sec x 4 sets

26 – that breath cycle at end range was definitely a game changer but a good feeling of keeping tension but still keeping breathing under control