Ben Plotnicki

1/21

EMOM x 8

Odd min – 15 sec AMRAP hang power cleans @ 135

Even min – 20 sec AMRAP bar MU

PC – 11/9 – BMU – 7/6/7 – i did finish rep 20 1 second over but I thought it would be foolish to wait another interval just to do 1 rep and just needed to get the practice and stringing that next rep together after being a little fatigued.

(continue until you accumulate 20 of each)

+ (rest as needed)

3 rounds for time

90 DU’s

25 row cals

7:03 – mid way through the 2nd round I thought that there might be some value in breaking up double unders if it would allow my row to be a much higher pace but at that point it was too late to change the plan. I think I kept my row pace that round @ 1200 and change, the first row was 1300+ I believe. 

(rest 15-20 min)

3 rounds for time

15 kHSPU

20 dbl DB lateral box step overs (50/hand, 24in)

8:48 – hspu unbroken but db step overs were the major limiter here, just the stepping from the left leg had some minor pain and just doesn’t feel as strong and this leads to me being a little slower and of course being slower creates more time under tension and that just feels like it blows my traps up. But i would rather have my traps feeling it than my grip. 

1/22

Open workout 13.1 (snatch/burpee)

7 reps @ 165 – weight change execution was very poor. The 30 reps @ 135 of course could’ve been executed better but I didn’t lose significant time there, but weight changes i did. I was tired and should’ve just pushed harder to make changes faster and cleaner. 135 plan was in cluster sets 5 fast and then rest, did this until 20 and did a cluster set of 4 and did singles as fast as I could to finish the last 6. Not sure the cluster single sets are the best way to go for me. I don’t’ like steady singles but I definitely am more diligent with staying consistent. I would also say that comparing clean cycling to snatch cycling and my snatch cycling is far inferior. 

1/23 – OFF

1/24 (compete overlap)

A. Squat Clean + Hang Squat Clean + Jerk: 1 complex every 90 sec x 3 sets @ 85-90% of Open Complex from Week 1

205

+

B. For time:

5,4,3,2,1

OHS from the Floor @ 65% 1RM Sn. Must drop & reset after each rep

1:13 – really wanted sub 1 here, but the snatch wasn’t as crisp as it needed to be on the set of 2, it started to feel a little shaky on 3 and 2 almost had to squat snatch. I did power all of them and wasn’t going to count a squat snatch as an OHS. the last rep I went for c&j a little more narrow grip because i wanted to get my hands on the bar as quick as possible without wasting time for resting for the snatch

+

Every 6min x 4 sets

4min Clock:

1min AMRAP Ring Muscle Ups

7 BBJO @ 24 (switch directions you spin with each rep, get used to the footwork there)

Cals Echo in remaining time

*goal is to hit these at a sustainable pace — you should be able to easily match your echo cals every round

Rmu – 11 – 8 – 8 – 7 – bike cals – 35 – 36 – 35 – 34 – pushed the burpee a little more on the last set so hitting the cals on the bike felt a little harder. RMU felt really solid today. Was very pleased and these were fairly sustainable, the last round had more of a mental block and just didn’t push through when i could’ve got on the rings and got a few more reps. 

1/25

Every 3:30 min x 12-16 sets (3-4x through as energy dictates)

Set 1 – Row 500m

Set 2 – Bike 1000m

Set 3 – Ski 500m

Set 4 – Run 400m

Row’s were trying to hold bt 1:48-1:51, bike was 1:50ish, ski was 1:59-2:01 – runs were around 90seconds-ish

+

4 rounds, not for time

Back rack yoke carry 50ft, tough

Face up GHD plank hold with pocket reaches x 30 alternating reps ( https://youtu.be/xQkAqehMxLMO )

Sandbag bear hug carry 100ft, tough

Face down GHD hold with 90 degree trunk twists x 10 alternating reps + 10 hip extensions after last one

Had to do a blend bt days just based on access to equipment, on the face up ghd plank I didn’t try and move much, it was just nice to get in that position and manipulate my body and not go into extension. From time to time the ab/hip would alert me that I was going a bit far.

1/26

AMRAP 18 min

Min 0-6, AMRAP of

8 chest to bar

12 DB OHS @ 50# (6/arm)

8 toes to bar

12 Box Step Ups 50lbs (alternating legs)

Min 6-12, AMRAP of

Echo bike cals

Min 12-18, AMRAP of

8 chest to bar

12 DB OHS @ 50# (6/arm)

8 toes to bar

12 Box Step Ups 50lbs (alternating legs)

(goal will be to start steady on the first 6 min mixed work, then get on bike with a steady momentum and let breathing/HR stay elevated, then try to get faster on the last 6 min compared to the first 6 min)

3+2 on the first one – on the bike I tried to stay bt 268-300, I also got off one time just to get chalk. But other than that I never got chalk in the middle of the pieces. On the 2nd one i did 3+28 – had i not dropped the db on the ohs I could’ve fought to squeeze in 1 step up. The first round and most of the second I was on pace for 4 rounds but my step ups are just slow and that slowed down quite a bit. I tried to keep pushing that pace.

1/14 (intensity, shorter)

Echo 30 cal buy in, into

3-6-9 reps of

Ring MU

Power snatches @ 135lbs

into

Echo 30 cal cash out

9:18 – rmu felt pretty good today, but there was one point that I should’ve really pushed to see what would happen but I just didn’t and internally looked for excuses. Snatch cycling felt better than normal. At 135 i normally don’t stay as connected to the bar as I did today so that was a win, took more of a chunk strategy in the 9, where i did 5 staying on top, then a slightly longer rest and 4. This is one of those times where I habitually rest a bit too much for the last rep but did not today. I think my splits on the bike were 1:22 and 1:45

+

(rest 8-10 min)

+

Ski 20 cal buy in, into

60 burpees to 12in touch (switch directions at 30)

into

Ski 20 cal cash out

7:12 – rowed 25 cals instead of the 20 planned for ski. My goal was to maintain 15 reps a minute and was probably closer to 13/14 a minute on average so was pretty happy with that. The last row the monitor wouldn’t turn on fast enough so that cost me. Just some things to learn when using new equipment and location

1/15

tttTD (old open workout)

Opted for a partner workout and accumulated about 75 strict hspu – all in sets of 6 and felt pretty good. 

(rest 10-15 min)

Squat snatch from blocks – accumulate 12 reps @ strong loading for the day, minimal misses if any, around 80-85% ‘feel’

Kept at 175 – no misses – since deadlifts were in my conditioning it was nice to come off some blocks but since i used plates for blocks I also didn’t want to push it too much

+

BTN split jerk – 1 rep every 45 sec x 10 @ 80-84%

Went 185 since I accumulated so much volume in the shspu, just didn’t want to overdue it

+

Front squat – 1 strong rep every 90 sec x 6

225 – should’ve gone more – but was getting mentally tired at this point and was needing to wrap it up

1/16 – OFF

1/17 (compete overlap)

A. Rogue Bella Complex – In 4 working sets, find a tough complex of:

1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

255 – missed 260 on the first shoulder to overhead – but 255 was originally my plan for my last lift but the 2nd load at 240 felt so good I jumped to it right after that

+

B. OHS @ 2111: 7,5,3; rest 2-3 min – heavier each set, stick to tempo

Because of the concentric tempo goal of 1 second I assumed that pusing that loading would take away from the goal of the tempo here so loading was – 155 – 175 – 195

+

3 Sets:

6min EMOM:

Odd: 2 Rope Climbs

Even: 4 Squat Clean Thrusters @ 165/110lbs

rest 3-4min bw sets

So the top of the rope/ceiling was even lower than I thought so didn’t not get good work in here, I did a bunch of initial pull pracitce as the ceiling is only 11 feet (10’11” to be exact) so after 1 emom set was just a little irritated at this issue, the rope was also so slick setting the clamp was tough. There is a local gym that I will reach out to that has ropes if needed in the open or the next stage but for now just going to have to try and accumulate some work on clamps, holds and pulls. 

1/18

Echo 100 cal progressive intensity warmup

+

Echo 75 sec @ 350+ watts

60 sec rest x 8 or until you can no longer hold pace

if successful on all 8 sets above

Echo 75 sec @ 350+ watts

30 sec rest x 6 or until you can no longer hold pace

if successful on all 6 sets above

Echo 75 sec @ 350+ watts

15 sec rest x 4 or until you can no longer hold pace

Successfully completed. Once again, I felt way more dialed in as the rest got shorter and when you really get into the intervals with 15sec rest, you are so close to being done that you just have to mentally push through. In the 30sec rest intervals, I was holding the higher wattage for a bit longer and just felt really good on this today.

1/10/2022 (compete overlap)

A. OHS – from the floor: 15,10,5; rest 3 min b/t sets – increase load each set to a tough 5 for the day, not a 5RM

165-185-205 – i think i could have done more on the 15 and 10 but not on the 5.

+

2 sets:

B1. KB Goblet Cossack Squats: 5 reps/side – slow & controlled

B2. Band Assisted Sissy Squats: 7 reps

B3. Knee Over Toe Calf Raises: 9 reps/side – strong focus on squeeze at top

Rest 30-60 b/t each

Good stuff today

+

10min AMRAP

15 WB @ 20lbs

15 Pull-ups

20 cals Row

…into…(no rest)

10min AMRAP

15 WB @ 30lbs

15 CTB

20cals Row

*if you’re in the middle of a WB set at the 10min mark, immediately switch to the heavier ball

…within 5 minutes of finishing

Every 3 min x 3-4 sets:

1 Complex of: 1 Deadlift + 1 Clean + 1 Hang Clean + 1 S2O @ 80-85% of last weeks tough weight (but go more off of RPE here since we missed it last week)

4 rounds for the first 10 and 3 rounds for the 2nd – I broke everything up with the goal of “conserving enough so i could keep the row in the 1300’s. The first 10 minutes my plan/goal was successful as I spent most of the time on the erg in 1300, there was some small dips but for the most part plan successful. Rookie mistake in getting the rower started in the very first round and it cost me a valuable 10-15 seconds. I finished round 4 with about 3 seconds left so i didn’t have to stop the 20 and go to the 30. In the 30 I took 3 sets most rounds and as I got really tired I broke a round or 2 into 4 sets, just to take some tension off and try to not let the ball settle. Not completely successful there but wasn’t long on most sets. Also made a push that might have cost me some energy on the first row in the 2nd 10 minute were I really pushed for the 1300 pace and I probably fought a little more just for that principle instead of continuing to go hard but not forcing the effort. On the complex I did 165-195-205-225 – I had to squat the hang clean at the 225, i really did not want to have to squat at all after all of that, my jerk wasn’t clean but I got it so that was a decent way to finish the day

1/11

AB 100 cal progressive intensity warmup

+

AB 60 sec @ 400+ watts

60 sec rest x 8 or until you can no longer hold pace

if successful on all 8 sets above

AB 60 sec @ 400+ watts

30 sec rest x 6 or until you can no longer hold pace

if successful on all 6 sets above

AB 60 sec @ 400+ watts

15 sec rest x 4 or until you can no longer hold pace

Echo bike – 355 was minimum – only dropped below that on about 4 seconds of time over the course of the 18 sets and that was mostly because i wasn’t looking at the monitor. After clearance from you that 350 on echo was target every minute interval I wanted to try and stay around 383 watts, and that lasted for about 25 seconds or so and then hovered bt the 360 range give/take. Ironically enough would love to know a little more detail on something. My output was higher when I had the shorter rest, is this primarily mental? Just the hey, no more f-ing around, take care of business and lets go. On the15sec intervals, I kept the target range where I needed to but it did take a second or 2 longer to get into range, id say by 5-6 seconds monitor resembled the effort where i was supposed to be. 

1/12

A – KB’s hanging from bands strict press lockouts from eye level x 5 reps @ 3112 tempo, rest 2 min x 5 sets

Had to go to globo gym side as on the “functional fitness side” the J-hooks could not be attached high enough to be set up for eye level but over their, there was only plates and no kb’s – 4 working sets @ 40/side – first set was 25’s/side

B – Clean grip deadlifts 8,8,5,5. tough, rest 3 min

275-295-315-3456 (i went for it and it was a legit 4 reps and on the 5th set I felt grip loosen, i controlled it to the ground, never let go of the bar, kept a little tension and had a semi readjustment. So wasn’t’ touch and go for 5 reps

+

For time:

40 thrusters 95lbs

40 TTB

30 back squat 95lbs

30 CTB pull ups

20 power clean and jerk 95lbs

20 bar muscle ups

17:02 – was a little bummed with this effort and it happened from the start but I didn’t let that get me down, there are some good take aways but overall I need to do better. My plan from the onset was knowing that the success would be on the bmi, so i wanted to set myself up for success by taking small sets all the way, makinig the workout look like cyclical work. Goal was to do 7 thrusters and start a new set every 19/20 seconds, which would give me anywhere from 6-8 seconds each set, was good with this until 21 and just didn’t feel confident with that set and recovery. TTB was same mini breaks and wanted to do 5.5 rest 5sec/10sec and did this to 20 and just lost some things. Back squat didn’t want to get roped in to doing 2 big sets but in hindsight i really should have here. C2b did 7’s but didn’t have the killer instinct. The pc&j is normally where I struggle but this was a confidence builder for me, I wanted to do 40sec on continuous work and 20sec of rest, and even if I didn’t have a super fast cycle time I wanted to stay on top of the barbell for that 40sec. The bmi, the main thing i remember is telling myself I don’t care if you only get 2, you have to go in “10 sec”…..and i missed rep 20, and then rushed to finish the 20th rep again and missed it too, the misses were mental and got lazy on the 20th, like i got this and “time” and then i missed. So rested longer than i needed to to actually finish because i did not want to miss another.

1/7/2021

AMRAP 4 min @ 12min ‘open’ effort

2 ring MU

6 burpees

12 wallballs

(rest 2 min)

AMRAP 4 min @ 12 min ‘open’ effort

3 bar MU

6 dbl DB power cleans

9 dbl DB front rack squats

(rest 2 min)

AMRAP 2 min @ tough effort

6 bike cals

6 row cals

(rest 6 min x 2 times through)

+ (rest 8-10 min after the 2 sets)

5 clean and jerks, building to around 80-84%, rest as needed

3+6 & 3 —- 3+5 & 3 + 1 — 30 cals & 25 (issues getting the monitor on and tired) – as far as the clean & jerks went, i got a little rushed for time in my day and had to hit some singles @ 205. The first amrap, wall ball and ring are further away then i would like. Broke up wall ball because i knew i could take really quick short breaks there and tried to be quick in transitions elsewhere. Bmu amrap – the db power clean took a lot more out of me then I was ready for. First set did db work unbroken and wasn’t ready for the heart rate spike there. After that i made sure to do a 5 and 1 or a 3 and 3, just making sure I started moving the db quick from transition also breaking the power clean made my squat speed much faster and thought that would be pretty important as well

1/8

tttTD (cleans and jerks, ascending loading)

17/9/6+1clean @ 165 my goal was to go 1 rep every 9 sec and i think around rep 10 or 11 is when that became harder to sustain. 185 didn’t feel too bad weight wise but just wasn’t able to put my foot on the accelerator and go. 205 felt like 255. I was really behind my target goal in the first minute and was happy that I at least got back on track of where i thought i could be 1 minute in. at the end I got one clean in and missed the jerk because i knew I had to rush it.

+

5 sets, not for time

20 rounded back GHD hip extensions

20 sec right side plank (straight arm)

20 GHD situps

20 sec left side plank (straight arm)

Ghd sit ups still a no go. But I at least did some decline bench sit ups. Still a bit of discomfort but not pain like i feel just when attempting to lay back on the ghd

1/3/2021

Bike 75 cals, not for time, steady/sweaty warmup

+

4 rounds, not for time

Weight plate ground to overhead x 15

Weight plate zercher squats x 15

Weight plate halos x 10 (switch directions each set)

Weight plate good mornings x 10

Weight plate goblet hold crossunder lunges x 5/direction

Weight plate counterbalanced hold cossack squats x 5/direction (can hold slightly away from body to help find a better position)

+

Bike 75 cals, slightly faster than first set

Done – this wasn’t the day I wanted but it was hands down the day i needed after the week that I had. 

1/4

Dynamic running warmup

+

4-5 sets for times as able to stay consistent, new set every 8 min

21-15-9 each

Row cals

Echo cals

5:30 – 5:28 – 5:36 – 6:01 – 6:02 – it was on the 4th set that when i hopped on the bike after the first 21 row cals that I felt that yucky feeling in my stomach when I tried to bike @ the high output. The other big goal I had for most of the day was quickly getting up to working speed and then keep it sustainable.

1/5

Clean grip deadlifts – accumulate 45 reps @ 225lbs in big sets, rest no longer than 60 sec bt sets

20-15-10 – didn’t plan on having multiples of 5. After first set said have to get more than 11 and just kept going on wanted to make sure last set was at least 10. 

+

Banded pull throughs from sumo stance x 12 with hard glute squeeze at top, rest 45 sec

Banded psoas march from standing x 16 alternating steps, rest 45 sec x 4 sets

done

+

AMRAP 12 min

5 power cleans @ 185lbs

10 strict HSPU

50 DU’s

(rest 8 min)

AMRAP 12 min

5 power snatches @ 135lbs

10 dbl DB box step overs @ 50/hand

50ft HSW

1st amrap – 5 even – strict hspu slowed me down, I knew it would so when I started breaking it up I tried to make sure I was diligent about a few things each round, for example in one of the rounds my rep breakdown of hspu was 3-3-2-2 and I started doing a couple of the rounds in 4 sets because i wanted to practice doing 3 reps come down one breath and 3 more reps, then a bit longer rest and then 2 short rest 2. This was good practice because I normally suck at this when it comes to inverted open movements. 

2nd amrap – just short of 3 but finished the full 50ft just after the bell. I was tempted to drop to 25ft or do something else as this was the first day my hip was feeling better than usual so i even contemplated not doing the hs walk at all and continuing the heeling process but I thought, you gotta go for it and see how it feels. If I tuck my feet completely I do not feel the same strain as I do when they are straight and hollow. Now there was a fair amount of discomfort but it was tolerable. Step overs also didn’t feel great but the step over is easier than a step up would be based on that drive into extension. Power snatch felt funky overhead but was assuming that had something to do with the strict hspu accumulation on the front end.

12/27

Power snatch – 1 rep every 30 sec x 12

135 – a bit light, felt good and powerful

+

Hang squat snatch – 1 rep every 45 sec x 9

155 – was just right

+

Squat snatch – 1 rep every 60 sec x 6

175 – felt fast and snappy

+

Back squat – 6,6,4,4,2. start moderate and build, rest 2-3 min

225-245-275-295-315 – there may have been one more rep in the tank at 315 but it felt way heavier than it should’ve

+

CrossFit:

Every minute on the min until failure or 15 total minutes:

7 Pull-ups

7 OHS @ 75lbs

7 bar facing burpees

7 full rounds and that was completed with 2-3 seconds left and into the next round 2 burpee. There were 2 things going on here that were some difficulties or limitations. One the desire to dig in deep really suffered into that 8th round. The other big thing was I hard a hard time shifting gears from the high tension lifting to the lower tension movements of the CrossFit piece. I warmed up pretty extensively the movements and even when i started the clock I had a hard time down shifting as I was over kipping a little on the pull up and oversnatching the OHS. I even muscle snatched a few just to not expend too much energy.

(if you fail before 15, hop on a bike and ride at a 30 min pace for rest of the window)

12/28/2021

Dynamic running warmup

+

Every 7 min x 4-5 sets

500m row

400m run

3:45 – 3:37 – 3:35 – 3:35 – 3:40

During warm ups groin didn’t like sprinting but was fine at sustainable bouts. Was not happy the day after or even a few days after.

1/1

#tttTD125 New Year Throwdown:

Buy in:

2022m Row

into:

22 Hang Power Snatch @ 95lbs

22 CTB Pull-ups

22 Thrusters @ 95lbs

22 K HSPUs

22 Power Clean and Jerk @ 95lbs

22 TTB

22 OHS @ 95lbs

22 BFB

22:38 – had a good warm up but should’ve elevated heart rate a lot more. Was a good warm up and should’ve felt some of the movements in a few more chunks of reps.  rowed 7:3?????? – wanted to try and stay super steady and sustainable but thats the beauty in this workout and loading is that all the movements a fast and quick contractions. Transitions were good but my heart rate was at such the rate I wasn’t comfortable at all in the middle. Rested too long and each time I rested there were moments that I was curious if I had covid again, lol. All kidding aside. After the week i had, i was super happy to train and move and feel some level of discomfort

12/16/2021

WICC

Test 1:

0:00-6:00

max of the complex:

5 Sn DL

4 Hang Sq Snatch

3 OHS

———

6:00-11:00

5 min AMRAP:

Wall Walks

175 on complex and 15 on wall walk – I’ll start with wall walk, 5 in the first minute and 3 things slowed me down. Did this at the new gym and since i filmed it I was forced to use a wall that had a wooden lip about 5ft tall. Every now and again my foot/toe would get caught either going up or going down. When it got caught on the lip it fired up the ab/hip region and that got pretty angry so those are 2 things that slowed me down so my goal was just trying to do 1 rep every 15-20 sec. And then it just got tiring. I was pretty confident i could hit 165 but in warm up i decided to go for it and opened at 175 it wasn’t a clean and crisp 175, should’ve gone 180 next but was like screw it.

12/17/2021

Cyclical Active Recovery

O2 Reloading

20-30min Easy C2 (low damper / high SPM)

10-20min Foam Roll / Light Mobility

5-10min Relaxation Breathing

Do to mom coming in i skipped this and did test 2 on friday and did a partner workout with Michelle on saturday. 

12/18

Test 2

4 Rounds for time:

21 TTB

15 HSPU

9 DL @ 315lbs

…into…

For time:

30 DB FS @ 50lbs

45 CTB

30 DB FS @ 50lbs

+

20min Foam Roll / Light Mobility

10min Relaxation Breathing

8 db front squat – broke the ttb and the hspu aggressively in the first 2 rounds and at that point the ttb was ok, could’ve been more aggressive but was gun shy with it. I could feel some discomfort but found some work around technique that alleviated the pain on some reps – i broke those up 6-5-5-5 and the timing and rest breaks worked well – i broke the hspu 6-5-4 on rounds 1 and 2 and realized that was taking too much time so I think i did a 8 and 7 and a 9 and 6 and wish i had done that from the beginning. Deadlift was heavy but just grinded through it. The conservative rep breakdown was not needed and was really afraid of the TTB after the ttb/c2b/bmu piece and im sure that was just the cumulative effect not just the ttb. 

12/19

Test 3

3min AMRAP

18 BBJO buy-in

Max cals Row in remaining time

-1min Rest-

3min AMRAP

30cals Row buy-in

Max BBJO in reamining time

-1min Rest-

3min AMRAP

18 BBJO buy-in

Max cals Row in remaining time

-1min Rest-

4min AMRAP

30cals Row buy-in

Max BBJO in reamining time

For all of the frustrations with the previous 2 I was much more pleased with my effort here than the other 2. I had about 40 minutes to warm up and hit this before i had to take mom to the airport so i didn’t have time to dick around and tried to get the best warm up i could in the condensed time. Reps were as follows 35 row cals – 17bbjo – 22 row cals – 25 bbjo

12/20 – OFF

12/21/2021

Clean grip banded deadlifts – 8 sets of 2, rest 60 sec (light bar, skinny band)

165

+

10 min continuous and sustainable effort

10 alternating box step ups with light DB’s in hands

10 russian swings

10 reverse alternating lunges with light DB’s in hands

10 dbl db death march steps

This was the first time the lunges did not hurt my hip/ab – but the step ups did the frist 2 times through and then it was ok so bumped the box up to 24”

+ (rest 5-10 min)

10 min continuous and sustainable effort

10 goblet squats with single DB

10 1-arm DB hang snatches

15 jumping air squats

5/side single leg opposite arm DB RDL

Actually went froggy and used the kb for the snatch and there was ZERO elbow pain from my right elbow which is good news from the elbow inflammation standpoint i think that is heeling well. 

12/22

A – Banded bench press – 8 sets of 3, new set EMOM at around 45-55% of bar load with skinny bands, speed focus

B1 – Clapping pushups x 2-3, rest 20-30 sec

B2 – HR pushups x 5-6 for speed, rest 20-30 sec

B3 – Prone med ball chest presses into the air x 5 for height, rest 2-3 min x 3 sets

C1 – Supine straight arm bicep openers x 10 (5 with palms up and 5 with neutral grip), rest 1 min

C2 – Banded face pulls from tall kneeling x 6-10, rest 1 min x 3 sets

D – Banded pull aparts x 10 with palms up and x 10 with palms down, rest 60 sec x 4

Skipped as the day i was going to do it my new elbow issue was freaking me out……email to explain

Did another partner workout with Michelle that was super fun but tough as hell

Day 1

A – Find a squat snatch 1RM 

210

B – Find a front squat 5RM

290

C – Front squat myo-rep @ 80% of number from B

Start with a big unbroken set (picture AMRAP (-2)), rest 20 sec, 3-5 reps for speed and posture, rest 20 sec, 3-5 reps for speed and posture, rest 20 sec…continue in this fashion until you cannot complete at least 3 reps with good speed and mechanics OR you accumulate 50 reps for the day. For the actual reps, Do not hit full lockout at top of full depth at bottom, maintain tension throughout

Ummmmm – this sucked – 8-4-(11 x 3’s)-2 – kind of a funny thing about this, one I’d say my last 3 maybe 4 sets I got closer to 30sec rest bt than the 20……2 I only paused at the top twice and that was to rerack becuase I would have possibly lost it and cleaning the barbell back up at that point would have been extremely low on the list of things I would like to do at this point……the funny thing was, it’s kind of hard to count with that short of rest and oxygen debt, I thought I had about 4 more reps to go and after hitting that set of 2 I stopped because failure was probably going to happen on the next rep and said it’s time to call it. then I added up all my checks for for my sets and I realized it was a big win to hit all 50.

+

D – 5-10 min lower body movement flow

Done

I did not sleep well at all last night and had a pretty stressful 24 hours. Definitely not the numbers I was hoping to hit and just accepted it for the day

Day 2

5 Rounds, nose-breathing only

1min Row 

1min Bike (choice bike) 

+

2 x 250m; rest as needed @ goal 30min TT pace 

+

Broken 30min TT #2

10min @ TARGET 30min TT pace

Active Rest on rower 500m 

10min @ TARGET 30min TT pace 

Active Rest on rower 500m

10 @ tt pace – exact same on both, no bull shit. But by way of 2 different approaches. 1:52.4 and 2667m @ 23 spm

Day 3

A – Find a strict press 3RM

155

B – Find a wtd pullup 3RM

93

C – Perform 20 alternating TGU not for time with KB, challenging load but in control of form/position throughout

53 across. Wish I had a mid 60’s bell as that would’ve been perfect. Hip wasn’t happy on some reps but wasn’t a problem on all. 

D – Band pull apart super series

Done

I really kind of surprised myself today. For all the struggles of yesterday and not being optimal mentally and dialed in on sleep today felt like some redemption and  get back. The set at 155 – 1st rep flew off my shoulders 2nd rep was smooth and 3rd was a grind but not a slow death feeling type grind. 

Day 4

50 cal echo, nasal breathing only, warmup pace

+

AMRAP 15 min

10-12-14-16…

Echo cals

Russian swings @ 32kg

kipping HSPU

(add 2 reps to each movement after each round)

12 hspu into the set of 20. This went better then I expected. Did my hspu up to 16 unbroken and was pretty pleased with myself on that. Didn’t expect that but it just felt good. Bike just told myself to find a pace that’s a little aggressive and slightly uncomfortable but still in the sustainable realm. 

+

AMRAP 10 min @ steady pace

10 cal row

10 cal ski

10 cal bike

Done – had to double this up today based on schedule and that we are leaving much earlier than I thought we were on Friday. 

Day 5

A – Clean grip deadlifts 6,6,4,4,2,2 tough, rest 3 min

275-2@5-315-335-355-375 – felt pretty good about this. 

+

For time (10 min cap)

15 burpees to 6in touch

5 each of (toes to bar, chest to bar, Bar MU)

15 burpees to 6in touch

10 each of (toes to bar, chest to bar, Bar MU)

15 burpees to 6in touch

15 each of (toes to bar, chest to bar, Bar MU)

I was super excited to attack this workout. I remember doing this one previously and the struggles of it. So was excited to see what happens. My goal was to atta k the burpees regardless of how I felt and be smart with the bar gymnastics. In the round of 10 I found out it was going to be real real fast and realize we are in a catch 22 and have a problem. My abs were smoked on the c2b. I did 3-3-4 on bmu and thank goodness for a good powerful Kip. The ttb in the round of 15 was a grind and the c2b were not good and negative self talk crept in. I finished the 15 c2b. But no chance to get a bmu. If my abs didn’t seize up the way they did I feel I could’ve gotten a big chunk in the bmu, couls I have finished? I like to think I could’ve. We have to find a way to get some trunk flexion reps on without causing too much damage. Post workout 8 hours later and the ab/hip region is not happy. 🤞🏼 a slow drip over the course of the week could be therapy and a way to accumulate some volume. Not sure if a strategy of doing 3-4 big unbroken sets throughout the week would be somewhere to start but it’s definitely that ran through my brain in the emotional state afterwards.

Day 1

Mcgill big 3

McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)

Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets

Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest

still hurts a little to do most of McGill movements so adjsuted to some pain free movement patterns that went for the some stimulus

+

A – Bottoms up front squat from rack/pins/blocks x 1.1.1, rest 10 sec/3 min x 4 sets

215-230-235-250

B – Strict press cluster x 1.1, rest 12 sec/2 min x 3 sets (add load from last week)

150-155-160 – put on 165 for an extra set and couldn’t move it past my eyes. 

C – Wtd pullup cluster x 1.1, rest 15 sec/2 min x 3 sets (add load from last week)

80-90-100

D – (Dbl DB supinated grip curl into Arnold press) x 8-10, rest 2 min x 4 sets

30’s across x 8

E – 60 reps of banded tricep pressdowns for time

2:37 (I think)

Day 2

5 Rounds, nose-breathing only

1min Row

1min Bike (choice bike)

+

Row 2 x 250m; rest as needed @ goal 30min TT pace

+

Broken 30min TT

5x Sets:

Row 6min @ TARGET 30min TT pace

1min Rest

1:51.8 (1610) – 1:52.9 (1594) – 1:53.6 (1584) – 1:55.5 (1558) – 1:55.0 (1565) – avg pace 1:53.7 – total distance 7911

Day 3

EMOM x 10-12 min

Odd min – Row 15 cals

Even min – 4 squat snatch singles @ 165-185

Legs got really tired here, was out of breath and was trusting that big time, but would not wanted to go another set as I was mentally struggling but would have probably been fine physically. 10sets and was rowing 1400+ for the first 8-10 cals and then pulled back to 1300

+

EMOM x 8-10 min

Odd min – Bike erg 15 cals

Even min – 4 squat clean thruster singles @ 165-185

Bike was harder than i was expecting it to be and was off the bike around 45sec, and thruster singles felt much heavier than i wanted them too

+

EMOM x 6-8 min

Odd min – 8 BBJO @ 24in

Even min – 1 round of DT @ 155lbs

Kept my burpee paces at 27-31 sec and did 6 minutes as I did not complete dt in the last interval. have been dealing w/congestion and a head cold all week and really felt it quite a bit here, more so than the other intervals

+

E6MOM x 4 sets

Bike erg 1500m @ 90%

1:58.4-1:56.0-1:56.9-157.8

Swimming today and will look to do most of what is written and excited to hit the 2 rounds of the freestyle, I already know the 100 free will be tough

Day 1

A – EMOM x 6 – 5 jumping back squats for height with empty bar or very light load

75

B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 sec bt arms and 90 sec after both x 3 sets

35-44-35 – 35 was good but just couldn’t hold all 6/side on the left @ 44

C1 – Banded straight arm PVC lat pulldowns from hinge position x 12-15, rest 45 sec

C2 – Prone scapular swimmers from floor x 30 sec continuous motion, rest 45 sec x 3 sets

+

12 min AMRAP @ 60-70% effort

Bear crawl 30ft

Horse walk 30ft

KB crossbody carry 30ft

Lizard crawl 30ft

Ostrich walk 30ft

KB crossbody carry 30ft (opposite variation to above)

This was the perfect day i needed. The lizard crawl hurt so i was a little limited and if i wasn’t super careful and cautious getting the kb’s into position hurt a little.

Day 2

20 minute nasal breathing only

20 cal row

20 cal echo bike

+

On a 40 minute running clock

250m row @ 10-15s/500m faster than 30 min pace

4 minute echo bike easy

1:37.6-1:36.2-1:35.8-1:36.6-1:36.8-1:37.2-1:36.4-1:35.4

+

6 x 15s row SPRINT, 45s rest

Machine couldn’t be pre-programmed to 15sec do had to just use just row and was able to hit around 1:32-1:33 each set

+

6x through pick drill

Was pretty smoked going into this so wasn’t as powerful

Day 3

A. Power Clean (floor) – 8-10 reps – rest as needed for speed/power/tech focus – Start at 85% & build to something heavier than last week if tech is good

255!!!!!!!!! This is a PR in my 40’s……I think we can look back through our time together I have never hit anything over 245. And I have only hit 265 once and that was at the age of 36. So even with all the issues with the ab/hip this is very positive

+

EMOM x 8:

Odd – 3 Hang Power Snatch + 3 Hang Squat Snatch + 3 Overhead Squats @ 135lbs

Even – 3 Power Clean + 3 x Hang Squat Clean + 3 STOH @ 135/95#

Did 4 minutes and had to take one off, it just wasn’t a good day. For these movement. After taking one off i did 4 more minutes

+

C. Deadlift: 5 TnG Reps + 5 Quick Singles x 3 sets; rest as needed (first set @ 275lbs, build by feel to “”tough”” complex for the day)

275-295-315 – this actually felt good.

+

3 Rounds

8 DB Power Clean @ 50lbs

25′ FRWL

7 Ring Muscle Ups

25′ FRWL

rest 3min, into:

For Time:

40 Alt DB Snatch @ 50lbs

50′ 1-arm OHWL

40 CTB Pull-ups

Warmed this up and got ready to hit some muscle ups and it was just too painful hitting the muscle ups going into extension. 

Day 4

Swim 3-7

Dryland Swim Flow

(same as previous weeks)

+

300m Swim @ cruise

*cold, no water-warm-up

+

Target Pace training

3 x 100y Swim / every 2:30 @ target of 1:40-1:45 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

+

4 x 75y Swim / every 2:00 @ target of 1:12-1:17 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

+

6 x 50y Swim / every 1:30 @ target of 45-50 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

+

12 x 25y Swim / every 60sec @ target of 22-27 pace

6 x 25 / 3 breath rest

•Odd – streamline kick (roll to back to breathe)

•Even – Finger-tip drag (focus on RELAXED recovery)

Great to get back into the pool today. There was a light amount of pain and after i got out it kind of felt like what i think rehab would’ve felt like

Day 5

Fun with Group/Michelle, tttTD or class or anything else you want

Took the day off

Day 1

Mcgill big 3

McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)

Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets

Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest

Curl up hurts…..it’s a 8 or 9 when left leg is extended and unable to hold 10sec, it’s a 6/7 out of 10 with right leg extended. Side plank feels ok but front plank is painful

+

A – Bottoms up front squat from rack/pins/blocks x 1.1.1.1, rest 10 sec/3 min x 3 sets

185-205-225- don’t love my set up so was a little hesitant to be too aggressive with loading but still was good

B – Strict press cluster x 1.1.1, rest 12 sec/2 min x 3 sets

145-150-155 – almost did not get the 155 on the 3rd rep

C – Wtd pullup cluster x 1.1.1, rest 15 sec/2 min x 3 sets

60-70-80

D1 – Strict press x 5 @ for speed @ 55-65% of 1RM, fire fast off shoulders without using legs/hips, rest 1 min

105

D2 – Strict ring pullups for height x 3-4 with 3 sec hold at extension in bottom of each rep, rest 1 min x 3 sets

4-3-3

Day 2

60 minute active recovery session

50 cal echo

50 cal row

400m walk

Don’t remember how many times through but it was cold as shit so walk was about 300m just due to walk around gym and ready to get back inside. I think it was about 7 times through

Day 3

A. Hang Power Clean: Find a 1RM

250 – i hit 245 and felt pretty powerful but didn’t feel great but I wanted to see if i could hit another one. I wasn’t as powerful with 250 but it felt quite a bit easier. However, at that point I thought it was a good place to call it

B. Clean Pulls: 3 reps x 3 sets; rest 2 min – 85-90% 1RM

235

+

EMOM Until you complete 30 reps:

20 sec AMRAP DL – 275lbs

11-10-9 – the only reason i couldn’t hit 11 again on the 2nd one is I just felt the speed slowing down around rep 6

+

CrossFit:

For Time:

50′ FRWL @ 50lbs

40 CTB

4 Rope Climbs

rest 3min

50′ FRWL @ 50lbs

30 CTB

3 Rope Climbs

rest 3min

50′ FRWL @ 50lbs

20 CTB

2 Rope Climbs

rest 3min

50′ FRWL @ 50lbs

10 CTB

1 Rope Climb

Did single arm db ohs @ 50 instead of the walking lunge. And skipped the rope climb. Didn’t push at super high effort on these but tried to prioritize quality and move with a purpose. 3:05 (c2b 12-12-10-6) – 2:57 (12-10-4-4) – 2:07 (felt i kind of hit a wall with c2b in this round, 10-6-4) – 52