Ben Plotnicki

Still owe last weeks sessions

Day 1

A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

185-205-215-225 – really wanted the 225 here and wasn’t sure if I was going to be able to stand that up but I did. 

B – Elevator strict press x 4 ‘reps’, rest 2 min x 5 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)

105-110-115-110×2 – i had to drop as the 4 reps was not going to happen if i stayed at 115

C1 – BB inverted rows with feet elevated x 6-8, rest 1 min

done

C2 – Split jerk recovery from high blocks/pins x 2 reps, rest 10 sec bt reps, 1 min after set x 5 sets (build in load here this week)

No pins and any split stance positions hurts a little – so i pivoted to squat jerk w/2sec hold in the bottom 

+

4 sets

1-arm alternating pulls on ski erg x 200m

12 band ASSISTED strict pullups (band horizontally between j-cups, pull high and prioritize lats)

40 heavy cable DU’s

rest actively on echo bike 2-3 min bt sets

Left heavy rope at home and no access to ski today so i did 45 sec of alternating battle ropes, felt this was the best option at the movement to come close to the movement, might actually have been quite a few more contractions than actually skiing. And with the combo of those 2 I’m kind of glad I left my rope at home as the regular rope was super tough. Could barely feel my lats

Day 2

Warmup

5 minute row @ 18spm

5 minute echo bike nasal breathing only

3 minute row @ 20spm

3 minute echo bike nasal breathing only

1 minute row @ 22spm

1 minute echo bike nasal breathing only

+

5 x 1 minute uphill rowing @ comfortable pace, 30s rest

+

150m row @ 10s/500m faster than 30 min pace

850m row @ 10-15s/500m slower than 30 min pace

x 3

into

6 minutes active rest on bike

into

250m row @ 8s/500m faster than 30 min pace

750m row @ 10-15s/500m slower than 30 min pace

x 2

into

4 minutes active rest on bike

into

350m row @ 6s/500m faster than 30 min pace

650m row @ 10-15s/500m slower than 30 min pace

x 2

into

2 minute active rest on bike

ino

4 x 30s row @ 1k effort, 60s rest

into

10 minute cooldown on bike

Completely meant to write down all the data off the monitor. But hit target goals on all sets. The 250/750 seemed the hardest. The slower paces are the ones i’m feeling much more resilient on and was able to hold about 8-9 seconds slower for the whole session. The other one that was off was the 4 x 30sec @ 1K effort. This turned into a bro sesh with some buddies and the 1K effort got amped up quite a bit to hit some numbers that were not sustainable for a 1K for me. But was still fun to straight up get after it with the guys. Paces for that effort was around the 1:33-1:35 mark

Day 3

Strength:

A. Below knee Hang Power Clean – 6-8 singles, starting around 82% and building to tough load, rest 90 sec

Built up to 240, no grind, still a power but not sure could’ve hit 245 and kept it a power

B. Hang Power Snatch – 15 for time x 2 sets; rest 3min active on bike b/t sets (135lbs)

+

4 Sets:

2:30 min Clock

3 ring MU

6 Deadlifts @ 275lbs

12 HSPUs (start with strict, bite off a chunk, then finish with kipping

AMRAP Burpee Box Jump Overs in remaining time (24in)

rest 1:30 min bw rounds

*Score is total # of BBJOs completed in 5 rounds

16-18-11-8 – on the first set forgot to move the box to a 24” height so cost me 2 reps for sure. 3rd set fell off the wall at #3 strict hspu, and 4th set grinded through 3 (and really really had to fight to finish all 12 even with kipping) and fought for that 3rd one and then fell off wall. Falling off wall definitely cost me quite a few reps. Strict hspu totals 10-8-3-3 – the first one could’ve grinded for the 11 and 12. Also for notes, what was really a good feeling was being way out of breath, 90sec not quite enough time to recover but able to hit 3 rmu with confidence. Another thing that got me a little fatigued on hspu was the abmat I was descending too felt really thin so eccentric was a little more than I might normally do and noticed in 4th and mostly noticed there on kipping, but really only noticed the fatigue there. 

+

Easy 20min Bike Flush (for those who have time – both options)

Day 1

A – Paused front squats @ 23X2 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

165-185-195-2015-215 (did an extra set as didn’t think the first one was the stimulus we were looking for)

B – Elevator strict press x 3 ‘reps’, rest 2 min x 4 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)

95-105-115-120 – wasn’t bad at the low end of loading here, but the last 2 sets and last full range press were a grind

C1 – BB inverted rows with feet elevated x 6-8, rest 1 min

8 on all and this was fun, felt strong in the position with a ton of control

C2 – Split jerk recovery from high blocks/pins x 3 reps, rest 10 sec bt reps, 1 min after set x 3 sets (build comfort in this setup this week before going too heavy)

165 – with no access to high blocks and i do not trust my current set up for this or to go heavier here. Almost had a disaster fail 

D1 – 1-arm DB side bends x 10/side, rest 15 sec bt arms and 1 min after both

50-55-60

D2 – Strict pullups x 5-6 with 2 sec hang at extension each rep (use added load to challenge this rep range as needed), rest 1 min x 3 sets

6 reps across – loading was BW-14-20

Day 2

5 minute echo bike nasal breathing only

5 minute row nasal breathing only

3 minute echo bike nasal inhale, mouth exhale

3 minute row nasal inhale, mouth exhale

1 minute echo mouth breathing

1 minute row mouth breathing

done

+

5x through Pick drill @ 8 strokes per position

Done – every time I hit this drill i feel like my row session is always that much better.

+

15 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

5 minute echo bike @ very easy effort

into

15 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

5 minute echo bike @ very easy effort

into

6 x 20s row @ 1k effort, 40s easy row recovery

This session felt much easier than the 12/8 from last week, the lower effort felt a little more conservative and that was the biggest difference, but the 5 min on the echo went by way too fast. 

+

10 minute echo bike cooldown

Day 3

Ring MU skill work if able to get into that gym here

4 sets of 5 reps – got a little sloppy on my last set from feet to

+

TTT compete overlap

A. Power Clean – Blocks (mid thigh): 6-10 reps – rest as needed for speed/power/tech focus – 80-85% 1RM PC or Estimated PC

No blocks – had to stack up plates and was more 2 inches above knee than mid thigh – 185×1, 195×2, 200×4, 205×3 – should’ve stayed at 200 – as those loads felt more hip driven and 205 felt like I was initiating pull from upper body more than hip drive. I’m sure at that point a little would help to have actual blocks to pull from

B. EMOM – BB Cycling:

Min 1: 20 sec AMRAP TnG PC/J – 135lbs

Min 2: 15 sec AMRAP TnG PS – 135lbs

*Continue until you complete 15 reps of each

PC/J numbers were – 6-6-3 – power snatch were 4-5-6 – ps did not feel good at all, and then after the last pc/j set had time to hit a quick wall angle hold for about 12-15 sec and then all of the sudden the snatch overhead position felt much less restricted making it much easier to hit those 6 reps….well to be honest I was probably about 2 inches from lockout when the 15sec buzzer hit but i was counting it, didn’t think there would be much value in doing a set of 1

C. Deadlifts: AMRAP @ 75% (-2); rest 3 min; AMRAP (-2) @ 67%

5 – 10 – felt super slow @ 335, and at 305 felt decent just no mental grind ability here today.

+

3 Rounds:

20 Cal C2 Bike

15 Strict HSPUs * 1 min cap for each HSPU set

6:27 – hspu numbers with hitting cap were 12 – 8 – 7 – did not feel strong here at all……all c2 bikes were being used so had to jump on echo and did 16 cals – this might have had a small influence as well 

rest 6min, into:

100′ FRWL @ 95lbs

50 Wall Balls

100′ OHWL @ 95lbs

20 Burpee Box Jumps in remaining time (24in)

9:04 – wall ball set up was a little further away then I would’ve like from where i was lunging and bbxjo, pace through frwl and wall ball was good, but it was the overhead lunge that slowed me down, dropping and turning around each 25ft and not picking up bar fast enough. Really pushed the pace of the first 10 on bbxjo, and should’ve kept my foot on the gas, but took a short breath on the ground and then sprinted the last 10, the only highlight to celebrate was did the last 10 burpee in around 33 seconds or so.

Day 1 (squat deload)

A – Front squats – 6 sets of 3 @ 50-60%, rest 2 min, same load across, focus on quality positions and good speed

175 across

B – 1-arm Bottoms up KB overhead presses from standing x 5/side, rest 30 sec bt arms x 3 sets

35-44-35 – wish i could’ve done 44 on all sets but that set was a little iffy and unstable and was harder to press on the rights side, and a little wonky on the left

C1 – Banded straight arm PVC lat pulldowns from hinge position x 10-12, rest 45 sec

C2 – Prone scapular swimmers from floor x 20 sec continuous motion, rest 45 sec x 3 sets’

Done and done

+

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)

Went for 15 minutes because i wanted some extra crossbody carries in

Day 2

Warmup:

5 minute echo bike nasal breathing only

5 minute row nasal breathing only

3 minute echo bike nasal inhale, mouth exhale

3 minute row nasal inhale, mouth exhale

1 minute echo mouth breathing

1 minute row mouth breathing

done

+

5x through Pick drill @ 8 strokes per position

done

+

12 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

8 minute echo bike @ very easy effort

into

12 minutes

:30 row @ 5s/500m faster than 30 min pace

:30 row @ 10-15s/500m slower than 30 min pace

into

8 minute echo bike @ very easy effort

into

6 x 20s row @ 1k effort, 40s easy row recovery

+

10 minute echo bike cooldown

My target range for high efforts was 1:50-1:51 – was work especially on the second portion but was sustainable and target of 1:40 on 20sec intervals

Day 3

Ring MU skill work if able to get into that gym here

My hands were so tender from the row work so was hard to get a ton of volume accumulation here but at least got some exposure in so that was exciting as well as some drill work too

+

For time

30 dbl DB devil press @ 50/hand

3:47 (15 reps @ 1:35 and didn’t rest until 18 reps)

(rest 3 min)

For time

10 dbl DB devil press @ 70/hand

3:20 – the first 2 reps were a fight to lockout, and then after that I went to c&j variation and was able to move quite a bit quicker. Lost so much time and energy on the first 2 reps, but the next 8 moved a lot more efficient and much shorter breaks. 

(rest as needed)

For rounds/reps

Cindy

19 + 13 – i started losing the emom pace around minute 9 or 10, I also started breaking the push ups up early as they were irritating to my elbows, more in the sense of old man elbows, not my tendonitis pain, more ligament/bone discomfort near where the triceps insert. But as soon as I hit the 15 minute mark I just tried to pick up pace and power through and alomsot caught back up to emom pace. Had i kicked in 1 minute sooner and stayed mentally resillient would have put myself in a postion to do so.

As of now, no swim this week, unposted was I did hit an open water swim last friday and that was a good learning experience. Decent dryland warm up, but as soon as i stuck my head in the water, the water was so cold that I had a hard time keeping my face down and finding a stroke rhythm to not being able to breathe for the forest 100m. Hit land on the other side and took a few minutes and was a little better on the back end of the 100m swim.

Day 1

A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)

210 – i was still feeling pretty smoked from the qualifier over the weekend so was concservative on loading, and wanted to make sure i was within that 20lb window so went 15 out and man this was a grind to a capital G

B – Strict press @ 51X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)

Went at 95 here, and this was much easier to watch tempo as basically each rep was about 10seconds under tension so watching the clock with this and was easy to be honest and on the last 2 sets i really felt i was going to fail a negative on the last rep of each

C1 – BB Bent over rows with pronated grip x 10-12, rest 1 min (similar loading from last week)

135 x 10, 125 x 12 x 2

C2 – Top to top DB alternating Z-press from straight leg seated x 20 reps (10/side), rest 1 min x 3 sets

40’s and rep 19 & 20 were almost failure. Was good to grind and feel strong and enduring here

D1 – Plate pinch carry 30 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

30sec was almost the max – started slipping out of my hand at 27-28sec mark so i had to squeeze and fight for the last 2 sec – time of hold was 28-25-23

D2 – Dbl KB front rack carry 30 sec into Dbl KB front rack reverse alternating lunges x 14 (7/side), rest 1 min x 3 sets

Felt slow on my first set of lunge but 14 was tolerable

Day 2

5 Rounds, nose-breathing only

1min Row

1min Bike (choice bike)

done

+

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

Warmed up @ 1:50

+

Row – 30min Time Trial

7751 – what a test – i had no idea where to pace, i made the mistake at looking at an old leaderboard for a 30 min time trial and after doing it i am rather impressed with some of these gentlemens efforts. I wanted to hold a 1:52 but I realized quickly that was going to be really hard. Mentally I was pretty dialed in, espeically when my headphones cut out with 13 minutes left, and i almost got a little more focused as my splits somewhat attest to that, but also knowing that I needed to kick it in gear for the back third. I also was trying to play mental games with stroke counts and speed to get me dialed in and focused on the task. 

Split paces for 3 minute intervals 

1:54-1:59-2:00-1:58-1:57-1:58-1:54-1:55-1:54-1:50

Day 3

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

So i actually did 6 sets here, after the first one i was feeling a little bummed because it felt so heavy, much heavier than 165 should feel. Then the loads felt much better as I went along. When i got to 180 and the 3rd rep I had so much negative talk in my head that I missed it. That was set 4, but I was determined to hit it. Then I really wanted to see if I could hit 185, I probably rested closer to 12-15 bt singles here but this was a good personal confidence boost to hit this as my strength feels a little untapped at the moment. 165-170-175-180x-180-185

+

For time, 20 min cap

60 CTB Pull-ups

50 Cal Row

40 TTB

30 Power Clean @ 135lbs

20 Ring Muscle Ups

14:40 to finish power clean, had i done muscle up would have slowed down power cleans just a little i’m sure, but feel pretty confident even without a ton of exposure that I could’ve hit 2 a hit minute even at such a high breathing rate to beat the cap. I lost time in a few places, for one, c2b felt really good but I need to do a better job or come up with a better plan for myself in a situation like this. I did 15-10-10 and then chipped away. I need to do more like sets of 7 or 8 with shorter rest but I struggle more mentally with this. TTB i miscounted and did 1 power clean until i realized I hadn’t done enough TTB. After the clock hit 14:40 I did hit 20 strict pull ups trying to make most of them chest to bar but my hands were quite sensative and irritated from sitting on the rower yesterday for what felt like forever. 

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

2 min window to complete

21 row cals

5 power clean @ 155

2 min window to complete

18 bike cals

5 power clean @ 155

2 min window to complete

15 ski cals

5 power clean @ 155

Rest 2 min 

2 min window to complete

21 row cals

4 power clean @ 185

2 min window to complete

18 bike cals

4 power clean @ 185

2 min window to complete

15 ski cals

4 power clean @ 185

Rest 2 min

2 min window to complete

21 row cals

3 power clean @ 205

2 min window to complete

18 bike cals

3 power clean @ 205

2 min window to complete

15 ski cals

3 power clean @ 205

Rest 2 min

2 min window to complete

21 row cals

2 power clean @ 225

2 min window to complete

18 bike cals

2 power clean @ 225

2 min window to complete

15 ski cals

2 power clean @ 225

Day 1

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

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

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

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

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

135

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

40’s

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

30-20-18

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

Check 

Day 2

Bike 3 min nasal breathing only

Bike 2 min inhale through nose, exhale through mouth

Bike 1 min regular breathing

done

+

A. Rowing technique drill work

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

This was great to revisit

+

On a 35 minute running clock

500m row @ 2:05/500m

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

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

+

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

rest :40

x 6

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

+

5 min echo bike @ flush pace

done

Day 3

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

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

+

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

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

+

20 cal row @ 1200 cal/hr, into

3 rounds

3 ring MU

6 OHS @ 115lbs

9 toes to bar

27 DU’s

into

20 cal row @ 1200 cal/hr

rest walk 5 min x 2 sets

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

Day 1 (squat strength)

A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

185-205-215-225 – this tempo was definitely a humbling moment for the loading. I would also my front rack became a slight limiter on the 215 and 225 loads. 

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

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

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

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

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

40’s & 50s x 2

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

115

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

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

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

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

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

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

Day 2

Bike 3 min nasal breathing only

Bike 2 min inhale through nose, exhale through mouth

Bike 1 min regular breathing

+

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

22-16-10

Echo bike cals

Row cals

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

Day 3

Thoracic extension prep

2x through

plate squat flow x 3 

serratus anterior wall slides with lift offs x 3-4

wall assisted throacic bridge flow x 3/direction

seal pushups x 5-6

+

EMOM x 10

Odd min – 3-4 RMU for quality

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

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

+

For time

5-4-3-2-1 wall walks

10-20-30-40-50 DU’s

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

Day 1

EMOM x 18

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

Min 2 – 30 sec AMRAP empty bar OHS

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

Min 4 – 30 sec AMRAP empty bar thrusters

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

Min 6 – rest actively on bike

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

+

EMOM x 18

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

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

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

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

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

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

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

Day 2

Bike 3 min nasal breathing only

Bike 2 min inhale through nose, exhale through mouth

Bike 1 min regular breathing

+

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

20-14-8

Echo bike cals

Row cals

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

Day 3

Thoracic extension prep

2x through

plate squat flow x 3

serratus anterior wall slides with lift offs x 3-4

wall assisted throacic bridge flow x 3/direction

seal pushups x 5-6

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

+

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

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

+

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

new set every 3 min x 6

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

+

Every 2 min x 5 sets

2 wall walks

8 deadlifts @ 225lbs

2 wall walks

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

Day 1

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

2-3 below knee hang muscle snatch

2-3 above knee hang power snatch

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

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

95-115-135

+

3 sets, adding moderate load to bar each set

2-3 below knee hang muscle cleans

2-3 above knee hang power cleans

2-3 high hang squat cleans

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

2 split jerks (1/front foot)

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

+

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

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

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

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

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

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

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

Day 2

3 min bike, nasal breathing only

2 min bike, inhale through nose exhale through mouth

1 min bike, regular breathing

+

3 min window

Bike 1k

AMRAP row cals in remaining time

rest 2 min and repeat until you accumulate 100 row cals

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

+

4 rounds, not for time

3/arm bottoms up KB screwdriver

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

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

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

Day 3

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

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

+

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

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

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

+

EMOM x 16

Min 1 – 40 sec ski cals

Min 2 – 40 sec burpees to jump on plate

Min 3 – 40 sec GHD situps

Min 4 – Rest

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

+

EMOM x 16

Min 1 – 40 sec bike cals

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

Min 3 – 40 sec overhead KB swings @ 24kg

Min 4 – Rest

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

Day 4

Dryland warm-up

-Standing Hip Joint Rotations

-Standing Shoulder Joint Rotations

-Leg Swings (progressing speed)

-Shoulder Circles (progressing speed)

-Straddle Torso Rotations (progressing speed)

+

Techncial Development – 2 sets

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

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

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

+

300yd Time Trial

+

As many repeats possible:

1 x 25 kick / 60sec interval

1 x 25 kick / 55sec interval

1 x 25 kick / 50sec interval

1 x 25 kick / 45sec interval

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

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

+

Technique Touch-up – 1 set

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

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

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

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

Day 1

3 sets, adding moderate load to bar each set

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

3-4 above knee hang power snatch

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

3-4 above knee hang squat snatches

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

+

3 sets, adding moderate load to bar each set

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

3-4 above knee power cleans

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

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

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

+

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

These are actually feeling better. 

+

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

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

+

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

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

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

Day 2

3 min bike, nasal breathing only

2 min bike, inhale through nose exhale through mouth

1 min bike, regular breathing

done

+

3 min window

Row 500m

AMRAP bike cals in remaining time

rest 2 min and repeat until you accumulate 100 bike cals

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

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

+

3 rounds, not for time

3/arm bottoms up KB screwdriver

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

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

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

Day 3

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

Station 1 – Heavy rope DU’s

Station 2 – Ground to overhead @ 115lbs

Station 3 – Bar facing burpees

Station 4 – OHS @ 115lbs

+ (rest 4 min)

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

Station 1 – Bike erg

Station 2 – Wall walks (try to move fast)

Station 3 – Ski erg

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

+ (rest 4 min)

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

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

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

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

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

Plan is to hit the pool tomorrow