Ben Plotnicki

3/25

For times

9 RMU, rest 90 sec

7 RMU, rest 90 sec

5 RMU

31-41-37 – first 9 unbroken – 5-2 – 4-1 – one really good thing happened with these sets, is I didn’t force a rep when i was unsure, came down, wasted as little time as I needed and jump back up just before I thought I was ready

+

6 min AMRAP

10 row cals

30ft HSW

rest 4 min

6 min AMRAP

10 row cals

10 1-arm alternating DB hang clean and jerks @ 70lbs

rest 4 min

6 min AMRAP

10 row cals

12 1-DB box step ups (24in, 70lbs)

(rest as needed)

6 rope climbs for time to 15ft

5+5 ——- 3+13 – did not hit the rope climb work as was hoping to get some rope climb work in on Saturday but should have gone ahead and done it – um 70 is kind of a game changer. on the 3rd round of hang clean & jerk I actually got the hang of it and had a rhythm and moved it UB which wasn’t really able to do before that round

3/26

KOT full protocol, reverse sled drag

+

4 Rounds for Time

60ft HSW

8 1-arm alternating DB devil press @ 70lbs

16 Cal Row

14:50 – had to do the 16 cals on echo bike as all rowers were being used – i actually like the 70lb devils press more than most other 70lb movements

+

Back squat – 10,8,6,4,6,8,10. rest 2-3 min

185-205-225-265-235-215-205

+

3 sets for quality:

Lunge to Cossack Squat Complex w/ Slider: 5 reps/side

ATG Split Squat: 5 reps/side – slow & controlled

Nordic Curls: 5 reps w/ powerful upper body assistance

3/28

Hang squat clean x 1/Front squat x 2/Split jerk x 1 – 4 sets @ 80-84% effort, then 3 building sets to tough max for the day

4 sets @ 205 – then 235-245-255(missed jerk) – 245 was not pretty and 255 was a grind to stand up the 2nd front squat…. I am not feeling strong at all right now. I also feel I’m back to not eating enough cals in a day, I know this isn’t a direct correlation but I also know it’s not helping the situation either. Pull off the ground felt a little slow and forward and squat got way more fatigued and grindy than i thought it should be in this complex. 

+

6 tough TNG deadlifts, rest 20 sec

50ft 1-arm DB OH WL @ 70lbs, rest 30 sec

5/arm 1-arm DB OHS @ 70lbs, rest 3-4 min x 3 sets

70lb db feels better today than it did over the weekend sessions. 275 on the deadlift, like I mentioned earlier, just not feeling strong at all today

+

Every 2 min x 4 alternating sets (2 of each)

Odd sets – 10 single DB box step overs @ 70lbs + 12 chest to bar pullups

Even sets – 8 deficit kipping HSPU (3.5in) + 4 1-arm DB hang squat snatch @ 70lbs (2/arm)

This work went much better and c2b felt smooth. Deficit kipping wasn’t great but kip is at least good enough to overcome

+

For time

8-16-24-32 wallballs to 10ft

4-8-12-16 shuttle runs (down and back is 1)

1-2-3-4 rope climbs to 15ft

Should’ve wrote my time down immediately, shuttle run didn’t feel great on the knee when I pushed the pace here, but when it comes game time if i have to change direction on the one side only then thats what i will do. And the only issue was on change of direction – was in the 11-13 range if my memory serves me correctly

3/29

Hang squat snatch x 1/OHS x 2 – new set every 2 min x 4 (100-110)

115

+

Power clean/Push jerk – 1 rep every 20 sec x 4, rest 2 min x 3 sets

185-205-215

+

Every 2 min x 6 alternating sets

Odd sets – Front squat x 3 strong reps

Even sets – 6 burpee ring MU

225 on front squat

+

1-arm DB devil press x 8 (4/side), rest 20 sec (70lbs)

2 rope climbs with feet for smooth speed, rest 90 sec x 3 sets

70 pounder is feeling better and better each time. Ironically enough with the rope only going to 12’ i have been doing so much legless work that legless actually feels so much better than using my feet. Also there has been zero elbow irritation doing legless and today when i used my feet it definitely flared up the elbow, so I need to work on having my left arm on top so the right arm isn’t the one i’m using for most of my leverage.

3/21/2022

KOT full protocol, precede with reverse sled drag

done

+

4 rounds for times

5 ring MU

10 burpees to 12in touch

20 wallballs (cut depth if needed)

60ft HSW (30ft out and back)

rest bike 2 min bt sets

4:23-4:27-5:09-4:58 – the hs walk was the major bottleneck here, all mu unbroken, burpee speed felt good until the 3rd  set but felt i picked it back up in set 4, broke the wall ball in set 3 and 4 to hope to save the hsw a little. My confidence for huge wall ball ses isn’t where I want it to be but that will come with squatting volume. 

+

Dbl KB front rack wall sit at parallel x 45 sec, rest 2:15 x 5 sets

Fudge, all mental, and 45sec feels like a long ass time

+

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

Glute ham raises in sets of 9

3/22/2022

5 shoulder to overhead @ 155lbs, rest 30 sec

12 bar facing burpees FAST, rest 30 sec

80 Double Unders for time, rest as needed x 3 sets

Barbell felt great, sto at this load hasn’t felt this smooth and easy in a long time, push pressed majority of them – burpee times – 30-29-29 – dubz – 40-41-41 – rested 2:40 on each set – this high respiration rate felt good, probably a little higher than it should be from dubz but happy to be able to do them pain free

+

4 Sets:

20 Cal C2 Bike

20 Cal Row

20 Cal Ski

20 Cal Echo Bike

rest 3-5min bw sets

Set 1 @ 75% and build each set to a maximal effort

5:23-5:01-4:30-4:01 – wasn’t really sure where to pace at all for these building sets so the first one might have been more like 65-70% and really wanted sub 4 on the last, but the transition from ski to echo got me with not finishing full pulls to fnish

3/23

KOT full protocol, precede with reverse sled drag

done

+

EMOM x 12

Min 1-4: Squat snatch triples

135-145-155-160

Min 5-8: Squat snatch doubles

165-170-175-180

Min 9-12: Squat snatch singles

185 across – had one miss and it was mental and technique so did an extra single at the end

+

AMRAP 12 min

3 rope climbs to 15ft

12 1-arm alternating DB snatches @ 70lbs

24 row cals

3+17 – legless rope climb with no jump to 12’ – the 70lb db ate my lunch. I had a hard time finding a rhythm with switching in the air, i tried lowering to the shoulder, and switches in the air but always got thrown off a little so just switched on the ground. Row pace wasn’t where it needed to be, had to take a 30sec chunk rowing in the 1000/1100 before i could up the pace where it needed to be. No elbow issues and legless (i’ll be it shorter) actually felt really good.

2/28

A – Power snatch x 1/Hang squat snatch x 1/OHS x 5 – rest 3 min x 5 building complexes

145-155-165-175-185 – the OHS after the snatch is so much tougher because i have gotten pretty comfortable going with a much more narrow OHS position

B – Front squat 3×3, building each set, rest 3 min

255-275-285 – i might not have had one more rep at all in the front squat

+

4 rounds for time @ strong effort

20 1-arm DB thrusters (switch arms @ 10)

15 chest to bar pullups

rest 60 sec bt rounds

8:53 – c2b felt great and all unbroken, thruster for 10 was hard on left arm and right around 7 or 8. 

(rest 5 min)

4 rounds for time @ strong effort

45 DU’s

15 toes to bar

rest 60 sec bt rounds

The knee irritation that i mentioned after 22.1 flared up here. It was even hurting to jump up and grab the bar. Not a problem on the first round of dubz, felt it on the 2nd flared up bad on the 3rd and called it for the 4th but still got the TTB volume in. round 1 and 2 were :58 and :56 and 3rd was 1:06 because of the clip which happened because i was trying to do most of the jumping off my left foot.

(rest 5 min)

4 rounds for time

30 row cals @ strong effort

rest 60 sec bt rounds

I don’t remember overall here, was also on pm3 so no calories setting. First and last set were done under 1:30 and think the middle rounds were around 1:35

3/1 (easier cyclical work)

Row 3 min

Echo 3 min

C2 bike 3 min

Ski erg 3 min

x4 sets

* EN3 effort

I’m trying so hard not to be broken, but this felt really good and probably spent half the time in EN2 more than 3/

+

20 min easy cool down

Walked outside in the sun

Open workout 22.1

8+1 – 241 – was pretty disappointed in myself after and feel this is pretty average. But calmed down a little and move on. This isn’t a great score i know but pretty sure it will be enough so ready to move on. Knee is a little achy after that fact but will be fine. Elbow is a little irritated from the snatch but that’s nothing new so we are good otherwise. Haven’t watched video yet and i’m sure it would frustrate me even more. My self diagnosis is transitions were good but getting back to the wall started to bleed a second or two in the last few rounds, some becuase i could feel being dizzy as shit. I know a few rounds of wall walks I had to take a few breaths and hand on the db but not picking it up immedeately. Box jump was just all over the place, started breaking them up but I felt a lack of coordination on some that weren’t smooth and lost balance a rep or two here and there.

+

Machine based cooldown (8-10 min bike/row ski)

+

Back decompression

Wall assisted glute bridge hold x 60 sec, rest 2 min x 2-3, tuck your pelvis under and pull down on wall through hamstrings – https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym

+

A1 – Ostrich walk 50ft, rest 30 sec

A2 – Quadruped rock backs x 6-8, rest 30 sec

A3 – Pigeon pose hold 30 sec/side, rest 90 sec x 3 sets

This felt amazing

B – Russian baby makers x 5 reps for tension in bottom of squat and hamstring release at top, 3 sets

Good stuff

C – Prone scorpion twists x 4/side + Supine scorpion twists x 4/side + 90/90 shin box switch x 4/side, rest 90 sec x 3 sets

Perfect back decompression

2/26 (support/recovery focus)

3 times through, easy effort

Bike 800m

Ski 400m

Row 400m

It took 2 and a half rounds to loosen up and feel like blood was flowing to the low back

+

3 times through, for quality

Banded psoas march from supine x 6/side

Band resisted hip thrusts from bench x 12 (squeeze butt at top)

Star plank x 10 sec/side

The banded psoas felt really good and minimal ab/hip discomfort and got better each set.

+

4 sets, not for time

Forward bear crawl 50ft

Reverse bear crawl 50ft

Crab walk 50ft

2 min easy bike

Crab walks never get easy.

+

3 times through for quality

Empty bar tempo OHS @ 3232 x 3 (each rep is 10 sec)

40 DU’s

5 strict pullups with controlled negative

40 DU’s

This felt really good to sweat and move with some focus on quality

2/21 (compete partial overlap)

A. Clean/Jerk: Build to a tough single

260 – this clean felt way better than the lift before, just feel like position isn’t as strong off the ground, but clean could’ve hit a little heavier, but jerk, footwork wasn’t clean and crisp, load didn’t feel too too heavy overhead

B. OHS: Work to a heavy 10 reps from the floor in 2 sets – Set 1 – 6 reps only; set 2 – tough 10 reps

205 for 10 – i went for it and this felt somewhat redeeminging after only hitting the 260

CrossFit:

2 Rounds for Time:

8 bar Muscle Ups

36 Wall Balls @ 20lbs

72 Double Unders

rest 7min

2 Rounds for Time:

14 toes to bar

18 DB Hang Power Clean and Jerk (9/arm) @ 50lbs

50′ SA DB OHWL # 50/35lbs (must switch arms at 25′ mark)
6:07 & 4:34 – bmu unbroken, I kept going back and forth on how to break it up but I just tried to stay relax and trust technique. Wall ball ub first round and 2nd round just didn’t have that umph….dubz UB – hang pcj felt tough and grindy the last few reps on the left arm and good on the right. Lunges – i normally hit 25ft in 8 steps but i didn’t want to overextend and the result was pain free but it was 9 steps. Wasn’t consistent with stepping though, had to step together from time to time so coordination felt a little off here. I don’t feel completely ready for the open, the ability to really flip the switch and suffer, strength in conditioning feels a little down at the moment but the good thing is, we have plenty of time to train and prepare for the AGOQ. and the past couple of weeks intensity has felt ramped up and i know I will catch up to the intensity and volume so I’m not worried. Plenty of time to get all the work in.

2/22/2022

Bike 5 min nasal breathing warmup

done

+

Bike 90 sec progressive intensity, faster every 30 sec

rest 3 min x 3 sets

Done – last 30sec was in the 1500’s

+

Bike erg 20 min for cals

372 – I forgot to look at the breakdown paces on the machine – we’ll see if i can do it and update it…….goal starting out was to hold 1100 for as long as possible and at about 8 minutes in, it became a put up or shut up moment that I could’ve given in to dropping into the 1000’s or keep fighting. Definitely dropped from time to time but I never stayed in the 1000’s for longer than 12-15 seconds, and the last 4 minutes was in the 1100-1200 range with a strong kick for the last minute. This was actually really fun believe it or not, the challenge of staying focused on a monotonous task and playing with different breathing strategies.

+

Easy walk outside 15-20 min cooldown

done

2/16

EMOM x 8

Odd min – 5 clean grip DL, not TNG, flash hands

Even min – AMRAP strict presses @ 115lbs, no pauses longer than 2 sec in any position

275-295-315-335 – all pretty smooth until the 4th rep @ 335, when i had to regrip a little more than just flash my hands….this was a good confidence builder after the struggles of some heavy deadlifts in recent workouts. – 10-8-8-7 on press

+

6 sets

Row 500m @ cruise effort

6 wall walks/18 1-arm alternating DB snatches @ 50lbs

60 DUs

20 chest to bar pullups/20 toes to bar

rest 4-5 min to recovery, alternating between variations each set for 3 of each

4:54-4:14-4:57-4:21-4:51-3:28**** the last set did 250m – was pressing for time as my client showed up for our session so didn’t want make him wait and knew cutting about 1 minute of row would allow.

2/18 (lets do tttTD this day to set the weekly schedule)

“The Open”

10min AMRAP

10 Power Snatch @ 95lbs

10 Burpees to 6″ Reach

10 Thrusters @ 95lbs

10 CTB

3+21 – I had one of my better open prep warm ups for this as i knew it was going to hurt. But this might be one of the top 10 worst/toughest workouts I can remember. I had 2 full rounds right around the 5 min mark, my transitions from c2b to power snatch were really good, but starting the 3rd round I just couldn’t hang on for big tng sets, so i at least tried to do as fast of singles as i could. Not sure how long that round of burpee took, but it was definitely slower than i needed it to be. Thruster, i broke each round, but that was more because I knew I could pick it up pretty quickly and be okay. I feel ok with thrusters right now, but not the confidence of where i have been in the past. C2b felt spot on today, and i knew that 3 rounds was going to happen so i didn’t plan on breaking those at all. So round 3 took about 3 minutes and that set of power snatch was slow and all singles and had about 35-40 seconds when i finished the power snatch to get the burpee and 1 thruster. A technical thing was i had a hard time going chest to the ground first on the burpee in round 3 and maintaining rhythm, rounds 1 and 2 were good but struggled there. 

+ (rest as needed)

5×5 push jerks, rest 2 min

185×2, had to drop as I was pretty sure i was going to miss a rep somewhere along the way. 165×3

+

Ring Mu unbroken sets for time

6-5-4-3-2-1

4:43 – i even had to change rings after the set of 5 as one set was about an inch higher than the other and it was really irritating my shoulder. Lost a little bit of time with that, so i’m very pleased with that. For a brief moment before i started the day i thought, I might go for 9 more just to see where my 30 for time are but after i did my first rep and that fun little diddy of a workout, i knew that shit was not going to happen.

2/19

AMRAP 3 min

Rounds of DT @ 155lbs

into

AMRAP 6 min

Rounds of Mary

into

AMRAP 3 min

Rounds of DT @ 115lbs

into

AMRAP 6 min

Rounds of Cindy

(rest as needed)

15 wall walks for time, rest 3 min x 2

2+6 – 4+1 – 1+20 – 5+13 – it would be easy to get baited into 4 separate training pieces here but wanted to approach it like a 30 minute amrap (i know it was 18), so I paced the first 3 min of DT, my left shoulder was a little angy from the the shoulder work yesterday, so this slowed down my push jerk cycling, front rack felt stiff and spent a little more energy on the negative than i should. But no issued on the hspu. This shoulder issue, and more so the fatigue made me very mentally hesitant on the 2nd time through on DT as I did not deload the bar and left it at 155 smh…..just a complete brain fart in the moment and not enough attention to detail as I read right through it and didn’t let my brain process the info appropriately. The mary portions felt really good, pistols were slow and steady, fast transition to hspu (as fast as i could be with a 12 feet transition to wall or so), pull ups, (LATS, who needs LATS and SHOULDERS???????)….all sets of pull ups UB, Cindy portion was break up the push ups from the beginning and push the air squats and make up some time there. Also very thankful that pull ups got a break lol. I know I lost a few days a few weeks back and a week around that time as well and feel the volume over this weekend was good, and know that was as much of the challenge as anything else. I was tired going into this but just said lets be as smooth and steady as we can be and try and minimize resting where you can.

Wall walk – 4:23 – 4:12 – it might be too late to accumulate some volume for the open here but I definitely want to build up the wall walk tolerance. One, the habit of looking at the wall is not consistent the whole set, two the number that feels like it gets super tough is around 7. The first set I just went. The second, i had a plan and strategy to try and cut down the time and it worked. I know the overall fatigue on me mentally and physically was pretty high, but i have to extend the tolerance out here.

AMRAP 5 min

5 dbl DB thrusters @ 50/hand

10 toes to bar

30 DU

(rest 5 min)

AMRAP 5 min

5 BB OHS @ 95lbs

10 chest to bar

30 DU’s

(rest 5 min)

AMRAP 5 min

3 bar mu

9 bar facing burpees

30 DU’s

5+1 – db thruster felt a little heavy and labored today, but transitions were good and quick. 4+1 – with thoughts of reflection only I had to have been holding my breath on c2b at least a little bit as my heart rate skyrocketed in this piece. Transitions were good and quick the first 2 rounds or so but started taking too long before the c2b. Something else I had to remind myself in the middle of this one is that it’s only 30 du and it’s a good movement for me so pick it up right away and you will be fine. Same for ohs. 3+12 – one goal I had here was to keep all my burpee times under 30sec, some of the other transition might have been a little slower, but from bmu to burpee were quick and kept burpee goal pace. Thought there was more value in maybe slowing down or losing some transition time before the bmu then slowing down on the burpee.

2/11/2022

5 squat snatches for time @ 195lbs

1:19 – did the first 3 reps I felt pretty quickly, around the 35 sec mark or so, but was slow to stand up on rep 3 and had to walk it forward so caused me to slow down my aggressiveness for rep 4. Rep 4 was even slower out of the hole making me be patient to finish it out. 

rest 90 sec

8 squat snatches for time @ 165lbs

:58 – now this set felt really good

rest 90 sec

14 squat snatches for time @ 135lbs

1:21 – so not sure where it came from but i did the first 5 reps tng, probably not the best choice but i just went for it. Definitely slowed me down in the big picture overall but after catching my breath after the tng set just stayed smooth and steady.

+ (rest as needed)

4 sets for times

25 wallballs

25 row cals

15 wallballs

15 row cals

rest walk 4 min bt sets

3:32 – 3:37 – 3:38 – 3:37 – I just couldn’t get the rower pace up as high as I wanted to, i hung out in the upper 1200’s but i wanted to cruise in the 1300’s – since it felt like a lot of extra work to try and hit that range I didn’t feel it was worth it so i didn’t fight it

+

Shortened hip flexor work (use this as play/experimentation. do some single leg liftoffs from seated on low box with varying degrees of hip abduction, do some single leg liftoffs from parallette support but elevate them to make it easier, do some FRC hip flexor contractions from half kneeling, etc)

Low box and plates and even took some to the floor. Single leg creates no issue but if i try and do a double leg pike raise then it becomes painful. Very interesting that there is such a discrepancy from unilateral to bilateral. 

2/12

tttTD (warm up the hip well to try to get these toes to bar feeling good before you get going)

90 total reps – ab was actually ok with the ttb, there were some barbell sets that created more issues than the ttb. What i was not ready for was the difficulty i felt with 135 and cycling it well. It was the hang position that just didn’t feel smooth. Not to mention it was just hard. That loading is just enough for me to not feel confident with. 

+ (rest as needed)

4 rounds for time

Bike erg 1k

4 rope climbs to 15ft

50ft HSW

No bike erg so starting with the echo put me in a compromised mindset. Rope climbs were shit today, felt the ab a little and then felt it a lot on the hsw. After the 2nd round i called it. Just mentally zapped today for some reason. Not directly related to my performance today but a definite correlation is a i do not think I am getting enough calories over the course of a week.  

2/13 – OFF

2/14 (compete overlap)

A. 2 Clean Pull + Squat Clean + 2 Split Jerks: 3 tough working sets; rest as needed b/t each

*Drop & reset for 5 seconds b/t pulls & clean. Start around 75-80% of 1RM CJ then build.

215 – 230 – 245 – probably closer to 8 seconds at the last barbell bt the last clean pull and the squat clean but I was still pretty excited how good the overhead double felt.

+

For time

100 DU

50 WB @ 20lbs

25 DL @ 225lbs

15 Ring Muscle Ups

100 DU

30 WB @ 30lbs

15 DL @ 315lbs

15 Bar Muscle Ups

18:04 – for starters, i had a great warm up for the lifting portion, and knew I should’ve gotten another warm up for this piece but was already pretty long in the session due to some other things. Must get better with warm ups here, but the new gym just got some ski ergs in so that will help quite a bit for machines for a good mixed warm up. Was not aggressive on the first wall ball or deadlift, just knew this was not really where the workout got deep. So stayed close to the wall and the bar. RMU felt good but i know my rest bt them started getting a little long but sets were 2 as I got a really quick transition in, 3-2 (and this is where the rest breaks got longer, was pretty good up to this point)-3-3-2. The 30lb wall ball was not fun on the back end but i kept the rep range around 6 and 7 and tried to keep breaks short and then the 315 deadlift ate up a lot of time, just did not feel strong and felt really slow off the ground. BMU breaks and aggressiveness was not where I need to be. Too big of sets forcing longer breaks then we want to have. 

2/15

Starting at 0:00

27-21-15-9

Row cals

C2 bike cals (damper 10, standing out of saddle)

rest actively on c2 bike (damper 1, easy)

Starting at 18:00

9-15-21-27

row cals

ski erg cals

7:52 & 8:27 – row pace was able to keep the first one in the 1400-1500 range but on the back end, the lat fatigue was real and had a hard time really pressing the gas pedal here.

+

20 min easy cool down alternating 2 min row/2 min c2 bike

done

2/4

Back squats – 6 sets of 3, rest 2 min

275 across – might have had a set or 2 at 285 and maybe a 295, but speed was very good on all of these.

+

Every 6 min x 6 sets (3 of each)

Odd sets – 30 GHD situps + 3 rope climbs + 30 pistols

Even sets – 20 row cals + 30 wallballs + 20 row cals

GHD sit ups are still a no go, but today I was able to do all reps on a decline bench so that is progress from the past that i wasn’t able to do. First set of rope climbs was sloppy and out of control, and then after that cleaned it up a little but was definitely rusty. The negative is still the height of the climb is no more than 12’, but what I did practice after that first set was not letting go of the rope when i was standing on the ground, this was very hard for me, but a skill I have never had so even though the negative of the rope being too short I found a way to allow myself to work on being better. Wall ball today, i did the 30 pounder, i just knew with having to do the decline sit up and not so tall rope climbs I needed to make an adjustment that would really challenge me and it did big time. Plus we have done a lot of 30lb work this off season and recently we did a 20 and I loved how light it felt so wanted to keep honing in that sensation. 

+

Gliding hamstring curls with bar in rack, feet on bench – 4 sts of 5-6. rest as needed but during rest time accumulate 30 sec parallette L-sit

Love the gliding hamstring curl and the L-sit is an absolute no go. This is what caused the flare up in the first place and attempted it for about .3 seconds and it let me know it’s not ready for that. 

2/5

#tttTD130

12min AMRAP:

2 Rounds of:

50′ DB FRWL @ 50lbs (adjust this to 15 dbl DB front rack squats if lunges arent feeling good)

8 Wall Walks

into:

2 Rounds of:

50′ DB FRWL @ 50lbs (same adjustment as above if needed)

16 Kipping HSPUs

So i went to knoxville this weekend and took my db’s so had all intentions to get after this. But one problem with it all, it would have to be done outside and the temperature was not conducive to a great training environment. Needless to say i did it, but i didn’t worry so much about a clock but tried to move with a sense of urgency. This was also a good set up for confidence in my hip/ab issue. The lunging didn’t feel great in the beginning but i was able to do it and the pain went away. There is not a great wall do do either gymnastics movements on and it is on the cement, but i also had many layers on to make sure the concrete didn’t tear me up. Wasn’t the best case but I at least got some work in here. 

+ (rest as needed)

A. Squat Snatch: 1 rep every 45-60 sec @ 70-75% x 8-12 reps – moderate load/speed focus

B. Split Jerk w/ 1 sec pause in dip: 6-10 singles @ 70-80%; rest 60-90 sec b/t reps for quality

C. Wall Walks; 30 Sec on, 30 sec off for 8 sets

No access to barbell today and by the time i got done i was so freezing cold that i opted to call it. 

2/6 – OFF

2/7 (compete overlap)

A. Find a Max of the following complex – Open 21.4 Complex:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 S2O

245 – missed 255 as the clean pulled me forward just enough to not be able to stand it up

+

B. OHS @ 2111: 6,4,2; rest 2-3 min – Heavier than 2 weeks ago across all 3 sets

165-195-225 – actually surprised myself at the 225 load, a little forward on both standing up but not so much that i lost it. Might have had to hold more like 2 seconds before starting the 2nd rep just because of it going forward but tempo down and 1 second hold in the bottom were on point. 

+

For time

21-15-9

DL @ 225

K HSPUs

BJO @ 24in

6:03 – the deadlift got me today. And today I was not functioning at 100%, very very off. Hspu UB, box jumps I did my damndest to keep moving. I started out lateral jumps but I would’ve hit a wall way too fast there so quickly adjusted to a facing with a quick pivot and turn around on top and lateral over on the set of 9. Deadlifts 21 ub and on the 15 and 9 was just survival, i got my first set in with a quick transition after the box jump over but didn’t have it today

2/8

Bike 3-2-1 breathing progression

+

Row 30 sec on, 30 sec off x 8

*score = lowest cal count on any round

13 – the quick pull the last second did save me a few rounds and i tried for the life of me to hit 14 cals on the last round. I will look back at the monitor to see the avg pace over the course of all sets but tried to make all long strong strokes and hang out around 28-29 spm. 

+ (rest as needed)

Bike 30 sec on, 30 sec off x 8

*score = lowest cal count on any round

12 – all rounds but 2 were 13, and the last round was 14. Counted no roll over and this blew up my legs and would have rather rowed 8 more rounds than have done this one. This was yuck

+

3 rounds @ cooldown effort

Row 500m

Bike 1000m

done

2/2

20 min running clock

0-5 min: AMRAP of (10 wall balls + 10 row cals)

5-10 min: Power snatches @ 155lbs

10-15 min: AMRAP of (3 dbl DB box step overs @ 16-20in + 9 dbl DB shoulder to overhead)

15-20 min: Thrusters @ 155lbs

Amrap – 5 + 6 – funny thing in this piece my goal was to get a round a minute and I started and glanced at the clock and it said 2 something and i thought well shit how’d i fall off. And was semi bummed but thought oh well just keep working hard. And then i glanced a short moment later and it was counting up and i kind of chuckled to myself that I was still on track. Snatch – 24 or 25 kind of surprised myself here, got my hands on the first rep fairly quickly as the wall ball station wasn’t as close to my barbell as i would like  – took a little time for my next 2 reps and then i got into a groove of what i felt was a good work/rest scenario. The 2nd amrap was an evil combo 6 + 9 – my shoulder was not happy starting the day but started feeling good here. And I found a little fight for the last minute and pushed until i did fail a sto for a final push. Thruster – 19 – man i’m really sorry. I gave all i had here mentally I should’ve gotten way more but i was just mentally tired and drained. I can and must do better and just sorry

1/28

3 sets, stick around 85-88% effort

5 power clean singles (185-205)

15 toes to bar

90 sec row

rest walk 2-3 min bt sets

Row cals – 34-35-33 – the last round wasn’t feeling as powerful on the pull so i just tried to pick up my stroke rate and let the effort fall where it would. I warmed up with 205 and did a set of 5 and the first 3 were good consistent quick singles but the last 2 slowed down a lot so decided to do the piece at 185 just to move quicker.

+

3 sets, stick round 85-88% effort

7 deadlifts @ 275-315

21 wallballs (try for the 30 here)

90 sec bike

rest walk 2-3 min bt sets

With the way 185 felt in the first piece I thought just go with 275. Bike cals were 24-22-23

+

For time

30-20-10 HR pushups

10-20-30 russian swings @ 32kg

4:50 – used the ol Brannen strategy on push ups and did cluster sets of 5-4-3-2-1 in the first 30, that still got hard, 2’s in the 20’s and actually was able to move fairly consistently to finish the last 10. I’m sure that the 20 swings gave enough time to help that as well.

1/29

tttTD (row/BJ/pistol. adjust pistol to single leg alternating step ups if needed)

10:13 – really wanted sub 10 and failed a pistol rep because I was pushing for it. I knew my box jumps were going to be slow so the first 2 row sets I hammered most of it pretty hard and then tried to dampen quite a bit so I could preserve some effort on the box jumps. Pistols were steady, but no pain so that is a good sign and just tried to stay smooth and steady with them. Row paces for first were in the 1700’s or so up until 21 cals (I’m pretty sure of this as I got off rower around 1:08 ish) and second row was around 1400-1500 until the 16-17 cal mark 

+ (rest as needed)

No hip contact muscle snatch x 12 reps for smooth speed @ 75lbs, new set every 2 min x 4

Was trying to keep all efforts under 21/22 seconds

+

Snatch balance x 3 reps, new set every 2 min x 5

Slow build – 75-105×2-135-155

+

Sandbag bear hug squats AMRAP @ 150, rest 3 min x 2 sets

At new gym, no straight up 150 so had to squeeze an 80 & 60 together which was a nice challenge in itself – 18-15 

1/30 – OFF

1/31 (compete overlap)

A. Find a Max of the following complex – Open 21.4 Complex:

1 Deadlift + 1 Clean + 1 Hang Clean + 1 S2O

+

B. OHS @ 2111: 6,4,2; rest 2-3 min – Heavier than 2 weeks ago across all 3 sets

+

For time

21-15-9

DL @ 225

K HSPUs

BJO @ 24in

Did not train today due to feeling like absolute poop

2/1

Every 5 min x 6 sets

Set 1 – Row 500m + Ski 400m

Set 2 – Bike 1000m + 30 bar facing burpees

Set 3 – Ski 400m + Row 500m

Set 4 – 40 bar facing burpees + Bike 1000m

Set 5 – Row 1000m

Set 6 – Ski 800m

Still some residual from yesterday but I survived – row pace on first was 1:49 and ski was 1:58ish – bike was 1:58ish and done with burpee at 3:3???? – some on inverse bike and bupree as well. Flip of ski and row was a grind and the row was around 1:52/1:53