Ben Plotnicki

6/30

AM

EMOM x 20

Min 1 – 30 sec GHD sorenson hold (lightly loaded)

Min 2 – 20 sec straight arm side plank (L)

Min 3 – 30 sec loaded wall sit (KB in goblet hold)

Min 4 – 20 sec straight arm side plank ®

This was exactly what i needed today

+

EMOM x 20

Min 1 – 15 KB russian swings @ 32kg

Min 2 – 15 hollow rocks

Min 3 – 15 sec/side 1-arm BB farmer hold (95-115lbs)

Min 4 – 15 arch rocks

95 on farmer hold and arch rocks are so hard when you really really try to do them correctly

+

Ido portal squat routine 2.0, in full

done

PM

This morning i took a little longer nap after coaching so i had to make some minor adjustments in this piece but i didn’t take away from it much overall. I had to be a little more efficient with my time in the evening so i went for multi-tasking after the power clean portion. I did the session at home so i was a little limited on the bottoms up KB overhead carry but made it work

Every 30 sec x 30

Squat snatch x 1 with 3 sec pause in bottom (light to moderate loading, positional work)

Stayed 135 across

+

Every 15 sec x 25

Power clean x 1 with 2 sec pause in catch with tension in hips and good footwork (light to moderate loading)

165 across

+

Every 60 sec x 20

Zombie squat x 3 (slow and controlled)

This was where i made a slight adjustment, and multi-tasked…….I used a kb and did goblet squats, i was doing this as i was grilling the family dinner. I used a 70lb kb and did 3 reps @ 32X2 tempo and think that might have been a little tougher than the zombie squat would’ve been

+

Bottoms up KB OH carry x 30ft/side, rest 20 sec bt sides x 6 sets each

35

+

Counterbalanced shrimp squat x 5 reps/side, rest 45 sec

Single leg BB hip thrusts x 8/side (pause at top, keep hips level throughout, rest 45 sec

Straight arm star plank x 15 sec/side, rest 45 sec x 4 sets

I know the intended stimulus was to have this as support work at the end, but to maximize my time i blended this into my warm up to make sure i got it in. 

7/1 (active recovery)

1min Ski 

1min Run 

1min Bike 

1min Row x3 @ easy effort with full inhale/exhale on each breath – focusing on deep diaphragmatic breaths

done

+ 

28min Clock: 

60sec AB / Row / Ski @ easy recovery pace 

60sec Gait Flow 

(https://www.youtube.com/watch?v=6QpdeWCpn7s) 

60sec AB / Row / Ski @ easy recovery pace 

60sec Animal Crawling 

(https://www.youtube.com/watch?index=8&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&v=6pB3o_ghK4g)

I probably spent closer to 90sec on the gait flow, one it was feeling so good and i was a little more sore than i thought i was getting into some of the positions. 

7/2

Due to a thursday surprise i had to shift my swim to the afternoon. I would’ve gotten a very very short night of sleep otherwise. So i had to do bb work in the am and swim in the pm

AM

Dryland Prep 

*set a 15min timer to get your body prepped and ready to swim

*dryland follow-along: https://youtu.be/qiN2E7-zXuA 

+

Water Warm-up 

250m Swim @ cruise

*cold, no water-warm-up

*take note of your time here

+

Bodyline –> Swim Progression

2 Rounds: 

25 Streamline Kick on back 

Rest 10sec 

25 Free Swim w/ “Overkick” (over-emphasize your kick here, slowing your stroke cadence)

Rest 10sec

50 Fist Swim (focus on grabbing water with your forearms) 

Rest to recovery b/t rounds 

Done and spent some more time with some side stroke work per Kyle’s recommendation.

+

Stroke Efficiency 

3 Rounds of “GOLF” 

3 Sets; rest to recovery b/t sets 

4 x 50 / 90sec Clock

*GOLF = stroke count + time (i.e. 30 strokes + 35sec = 65) 

87-92-90

+

Kick Development 

2 Sets: 

Every 60 sec x 6 

25 Kick w/ board 

Rest 2-3min b/t sets 

Done but not enough time to get all 6 in.

PM

Burgener snatch warmup

5 reps full w/empty bb and modified Burgerner @ 75

+

Complex practice

AMRAP unbroken complexes of (1 squat snatch + 1 hang squat snatch) @ 135lbs

rest 4 min x 2

7&6

+

AMRAP unbroken complexes of (3 deadlifts + 2 hang squat cleans + 1 thruster) @ 155lbs

rest 4 min x 2

3&3 – on the first one i had some issues in the rack position that affected me mentally and wasn’t as smooth as i wanted to be, the 2nd one just didn’t fight for it as much as i should’ve 

+

3 rounds for time

1 round of DT

15 cal bike

1 round of chest to bar cindy

15 cal row

12:14 – went with the standard DT strategy, and at one point I thought about taking a break on the hang power clean before the jerk, but i just stayed in the fight and that actually felt pretty good. Felt transitions were good, the only time i felt like i slowed down was on the 3rd bike, outside of that, row stayed in the 1400’s most of the time, really tried to get to pace within 3-4 seconds. Also air squat, tried to turn rower on during that time so that could’ve been a little more efficient.

6/21/2021

AM

ttt Gait prep

done

+

1500m intervals

500m @ 5k pace

500m @ 3k pace

500m @ tough effort

rest walk 5 min x 3 (4500 total, work on gears here)

6:55 – 7:50 – 7:52 – ran these at the park so try to vary my starting points so i wasn’t always changing gears going down or up a slope. First one my 5K and 3K paces were probably a little faster and a little slower on the 2nd and 3rd – don’t know splits but i tried to run the last one the hardest because that portion of the run was set up to get uncomfortable.

+

Easy bike/flow – 15-20 min

Stayed at the park and did a 20 min cooldown walk with some anklig work

PM

Every 5 min x 4 sets

Odd sets – 25 cal echo bike + AMRAP rope climbs to 4 min mark

Even sets – 25 cal ski + AMRAP HSW with plate up and overs (setup 2 layers of heights to go up and over, so stack of 1, then 2, then 1 in a pyramid)

Rope climb – 7-5 – i feel with the extra 5 calories i didn’t keep the power as high for as long on the bike. Hsw – 3 passes on both, i did realize today that i need to hit the plate ramp with some momentum going, if i don’t when a hand goes up the potential to push back and away as opposed to keeping moving forward. 

+

Every 5 min x 4 sets

Odd sets – 500m row + AMRAP GHD situps in remaining time

Even sets – 25 power clean/push jerks @ 135lbs in set 1, 15 power clean push jerks @ 165lbs in set 2

35 on both sets of ghd – even on the second set i felt i went slower on the rower and on the ghd just stayed more consistent. 2:44 on 135 barbell and 2:07 on 165 barbell

+

Bench press x 5,5,3,3. rest 2 min

165-195-215-235(2) didn’t have a spot and didn’t trust grinding out the 3rd rep @ the 235 load

Front squat x 5,5,3,3. rest 2 min

205-235-265-285

Today was a much better day and i pretty much can pinpoint exactly why from last monday to today, but i have paid much more attention to my hydration since the info

6/17

Active recovery

800m forward sled drag (sled + 90lbs)

rest 4 min

400m reverse sled drag

rest 4 min

800m forward sled drag

Plus mowing the yard

6/18

Quick footnote – since i have to schedule pool time so far in advance i went ahead and went with my am pool session, i primarily did technique work and accumulated some good volume but nothing too intense at all. 

AM

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)

245 – and this was pretty close to max effort, i don’t think there was much more in the tank at this moment.

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)

125

C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

125

C2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets

35 across – should’ve gone for 40 across

D1 – Straight arm side plank x 30 sec/side, rest 30 sec bt sides

done

D2 – Landmine goblet hold alternating cossack squat x 10 reps (5/side), rest 90 sec x 3 sets

+15

PM (power work) – (aka everything hurts and i’m dying)

2 sets

Bike 10 cals @ 600-800 watts

12 bar facing burpees

12 power snatches @ 95lbs

12 bar facing burpees

Bike 10 cals @ 500+ watts

rest 3 min bt sets

2:46-3:04

+ (rest as needed)

2 sets

Ski 12 cals @ 1300-1500 cal/hr

15 GHD situps

50ft HSW

15 GHD situps

Ski 12 cals @ 1200+ cal/hr

rest 3 min bt sets

3:54 – 4:07 – i don’t know if we want to look at my ski technique, but i feel hitting numbers on the ski erg is one of the harder things for me to do. I was able to hit the numbers when i used the wide arching/loop recovery motion but at that cadence it didn’t feel sustainable. 

+ (rest as needed)

2 sets

Row 20 cals @ 1500-1700 cal/hr

15 thrusters @ 95lbs

30 chest to bar pullups

15 thrusters @ 95lbs

Row 20 cals @ 1400+ cal/hr

rest 3 min bt sets

4:30 and then death became me 6:15 i think. I flat out died, i didn’t want to push, i didn’t have confidence in ub thrusters, i died on the first portion of the rower. It was just a rough finish to what was the start of a decent day.

6/19

AM

tttTD (AMRAP 15 min)

9 even – this was the kind of workout i needed after this week. This is isn’t the best score but it wasn’t because of heart rate as a limiter. My heart rate was high the whole time and was fine working there. I just felt my leg endurance was my limitation. I knew the box jumps, even only at 10 would slow me down a little so i tried my best to just keep moving steady and smooth. Transitions were good, ohs speed slowed down for sure, first 2 rounds were about 1:10 & and slowed down for the 2nd because I knew at that point was going to have a hard time sustaining that. Legs felt heavy but tried to do 3 fast, 1 slow type of sequence. Felt some QL irritation towards the end, nothing to worry about moving forward, it was just enough to notice it was there and be an annoyance. 

+ (rest to recovery)

2 sets for times, first one @ smooth effort, second one @ race pace

HSW 50ft

Bear hug carry 50ft

5 sandbg over shoulder

15 burpees over sandbag

5 sandbag over shoulder

Bear hug carry 50ft

HSW 50ft

rest walk 5-6 min bt sets

5:04 & 3:47 – handstand walk on the first round felt like the fastest 50 i have ever done. The first set i tried to find a rhythm on burpee and it felt pretty solid actually that helped when i went into the 2nd set. It didn’t specify but to standardize i did a sandbag facing burpee. On the 2nd set, i even did a tng sandbag over shoulder out of the first walk.

PM

Road bike 45-60 min, work turns, gear shifts, change of direction, downhill and uphill, etc

Hit a trail and got some good pracitice changing gears and managing some uphills and downhills but not much opportunity to to work on drastic change of direction. Then the bike michelle was on got a flat tire so that led to a very unknown and unknowable task of a 1 mile walk back.

6/16 (easier day, with volume)

I feel like the swim yesterday early and using the rest of the day to refuel and mentally reset was exactly what i needed. Body is feeling closer to where it needs to be. And i have an adjustment scheduled for today. The shoulder that has been achy since the qualifier is feeling closer to 100%, it has not effected me when i sleep on it the past couple of days and just realized it last night. So mentally and physically back in line and heading in the right direction. Now to make sure hydration and proper fuel timing is also back where it needs to be.

AM

Every 4 min x 3-4

Row 500m @ 1:52-1:54/500m

1:52.7 – 1:51/8 – 1:51.2 – 1:51.1 – all numbers a few ticks ahead of target pace and it felt kind of easy today. So this was a good feeling and exactly what I needed. 

+ (rest as needed)

Every 4 min x 3-4

Bike erg 1k @ 1:58-2:02/1km

1:57.8 – 1:56.3 – 1:55.3 – 1:54.2 – definitely faster than goal paces by a few seconds, what i did after the first set was I didn’t look at the monitor and just looked at the clock and rode. I was just trying to find a natural pace and cadence with breathing and effort

+ (rest as needed)

Every 3 min x 3-4

Ski 500m @ 1:58-2:00/500m

1:59 – 1:57.9 – 1:58×5 – 1:57.9 – this was a little more work to hit this number than the previous too but i did find some good rhythm and cadence, i also rarely looked at the screen and just relied on sustainable efforts and stroke rate.

+

Ido Portal squat routine 2.0

done

PM

Every 30 sec x 30

Squat snatch x 1 with 3 sec pause in bottom (light to moderate loading, positional work)

First 15 @ 135 – 2nd 15 @ 155 – 155 might have been a little bit heavy for this “light to moderate” loading but i was hungry to get back to training. 

+

Every 15 sec x 25

Power clean x 1 with 2 sec pause in catch with tension in hips and good footwork (light to moderate loading)

165 – at this pace not sure I would’ve been as productive with good positions at a little heavier so this was probably perfect

+

Every 60 sec x 20

Zombie squat x 3 (slow and controlled)

115 for 8 135 for 12 – probably could’ve gone heavier here as well but wasn’t sure with the overall number of squats but control and tempo felt good

+

Bottoms up KB OH carry x 30ft/side, rest 20 sec bt sides x 6 sets each

35 x 3 – 44 x 3 – the 44 got a little squirelly at times but still manage to keep control

+

Counterbalanced shrimp squat x 5 reps/side, rest 45 sec

Single leg BB hip thrusts x 8/side (pause at top, keep hips level throughout, rest 45 sec

Straight arm star plank x 15 sec/side, rest 45 sec x 4 sets

Single leg bb hip thrust was hard as shit, and star planks are not my favorite but 15sec is about the point of not feeling super weak and unathletic

AM

ttt Gait prep

done

+

For time

Ruck run 3k (40lbs)

Ruck run 2k (20lbs)

Unloaded run 1k 

I learned a couple of things today, 1) don’t trust an apple watch to be your only reliable timing and gps source. 2) no matter which route i choose in my neighborhood, it’s uphill in every direction 3) I can see where proper rucking equipment is highly valuable 4) the word “run” in ruck run at times is used very loosely 

This was my first experience ever with any kind of ruck and the 40 pounds was of course the tougher one to manipulate different situations, take advantage of the downhills (which i of course had none since it was uphill in every direction) some uphils i chose to walk only to take some strain off of my calves and some uphills i had to walk just because it actually felt more efficient then trying to jog. So times, i had to do some math, and are somewhat approximate based on having to deal with with the watch and not just setting a timer. The 3K portion took about 22:25, 2K portion took about 15:10 and the unloaded 1K took 5:13…..42:48

PM

Every 4 min x 6 sets

Odd sets – 20 cal echo bike + AMRAP RMU to 3 min mark

Even sets – 20 cal ski + AMRAP HSW 20ft increments to 3 min mark

11-10-8 & 100-60-80 – RMU – my dip felt way off, my left bicep kept getting caught on the strap effecting my ability to have good rhythm kipping out, definitely cost me some time and efficiency here. pretty happy for the volume with the slight issues. I put on some new sleeves today to help my elbows so not sure if that’s what was getting caught or not. handstand walks were really slow today, had a bunch of breaks on the 2nd set of hs walk, find a better groove on the last set but was much slower on the ski

+

Every 4 min x 6 sets

Odd sets – 500m row + AMRAP GHD situps in remaining time

Even sets – 20 power snatches @ 135lbs, AFAP

23-21-15 – 2:21 – 2:41 – 2:55 – hamstring tendon flared up on the power snatch, when it did i tried to take it a little easier, pace a bit more but still get the volume in

+

Bench press x 6,6,4,4. rest 2 min

165-175-185-195 – did not feel strong and stable at all today

Front squat x 6,6,4,4. rest 2 min

Wanted to get this in under some fatigue but pushing it back a little later to give that hamstring tendon a little recovery time – did some front squat tempo work, kept it moderate and then did some cyclist squats to get some work in there and take a little pressure off the posterior chain.

It was F-ING hot today……i’m glad i am closer to getting hydration back on track. I’m sure the run took some out of me for the PM, sessions were only about 2.5 hours apart, wish i could’ve had more time to recover today but it’s just what i had to manage today

6/12

Not the best training day at all…..no excuses just some observations that got away from me. After hitting the throwdown i noticed my pee was extremely yellow, and even though i have a plan of water consumption i trust that i get it but don’t have a tracking system so just think my hydration was really low than needed yesterday and felt the effect of it today. 

AM

tttTD (wall walk/snatch)

4 reps into the 7 snatch. I struggled to get my shoulders open well enough to be efficient on the wall walks. Consistently was taking 4-5 steps to get to the wall which was burning me out way too quick. Snatch felt good when i focused on staying over the bar longer and at times i did not early on and this burned out the shoulders even more then i found a better groove with the snatch. Just an off am

+

1-arm unbroken BB farmer carry x 50ft, new set every 90 sec x 8, alternating arms

Didn’t have my handles at the gym so just moved the 100lb kb

+

2-3 sets

KB pitchers curl x 5-6 reps/arm

Overhead DB tricep extensions from seated (single DB held in both hands) x 10-12

Rope threaded KB bicep curls x 8-10

Finger extensions with band on rice bucket fist openers x 10/side

I might not have my handles at the gym but i do have a bucket of rice. This was solid and my elbows are making some nice progress. 

PM

For time (keep reps the same each round, change your own bar)

3 rounds of DT @ 135lbs

2 rounds of DT @ 165lbs

1 round of DT @ 195lbs

11:28 – not sure where the time went on this, the hang clean was my limiting factor, at the 165 and 195 barbell. Sto wasn’t crisp the first round at 165, so i was a little more cautious the 2nd round but that moved well. At this point i do not remember how i broke up the hang clean, i think the first round i did 8 drop, and 1 into the sto. The second round i’m pretty sure i had to do it in 3 sets. I did fail one rep at the 195 and it was a half ass attempt but was also trying to rely on the bop bop clean at 195 and that faded about 2 reps in so i felt more confident at loading a more traditional hang position. This was broken into 3 sets for 8 reps including the miss, and the 1 into the shoulder to overhead which i was more mentally committed to and hit those 6 in a row.

+

3 sets for times:

Bike 20 cals

10 OHS – 205lbs from floor

Bike 3 min @ easy/recovery pace

My neck did not feel super restricted at this point, but i think the neck issues were driven by my traps which at this point were pretty locked up, i started warming up the overhead squat but was not in a good place mentally so i decided to call it and just mentally regroup.

6/13 – easy sunday sweat

Every 4 min x 4

Row 500m @ 1:50-1:53/500m

+ (rest as needed)

Every 4 min x 4

Bike erg 1k @ 1:57-2:00/1k

+ (rest as needed)

Every 3 min x 4

Ski 500m @ 1:55-2:00/500m

+

Bike erg 10k easy cooldown in the sun, around 2:05-2:10/1k

+

Add some light mobility/ROMWOD in the sun

I wanted to do everything at home today, so i did the first row portion, rested as needed and repeated that. Then did 4 sets on my Air bike and did a 15 min cooldown pedal in the sun. Not the greatest training weekend overall. So looking forward to getting a good nights rest, proper hydration and fueling and being refocused on monday

AM

Dryland Prep 

*set a 15min timer to get your body prepped and ready to swim

*dryland follow-along: https://youtu.be/qiN2E7-zXuA 

Was harder to go through some of this early this morning as the neck wasn’t quite ready to give up some movement quality yet

Water Prep 

200 Swim, continuous, building smooth –> cruise 

GOLF Baseline Testing 

Every 90sec x 10 sets 

50 Swim @ strong pace 

*GOLF = stroke count + time (i.e. 30 strokes + 35sec = 65) 

Keep in mind there are 3 ways to improve and all of them are indicative of improved swimming metrics:

(a) swim faster, same stroke counts (more speed)

(b) swim same time, lower stroke count (more efficient)

(c) swim faster, and lower stroke count (faster & more efficient — the unicorn 😉

NOTE: Record your LOWEST score and take note of your average for future use

Today was a good day for some efficiency stuff. I forgot my watch for more accurate timing metrics but today my times were slightly slower than they have been in the past, but my average strokes (when i could actually count them and not feel overwhelmed with all the other things to focus on) was down, breathing efficiency and mechanics were much improved. Average times were 20ish on the 25 and then slowed down coming back to finish the 25 but a little more confident.  

—————————

Rest to full recovery

—————————

Kick Testing 

100y Kick time trial w/ board 

Actually moved this first in the day because some of the back end stuff on swimming days has just as much important value and i often miss it because of pool time restrictions. But a couple of bad planning on my part is i left my watch at home and the pool clock is not digital so it’s hard to see when i got about the 100y mark, but it was in the ball park of 3 minutes. It also gave me the feeling based on this and the social kick work that i need to spend a lot of time kicking.

Cool-down

10min “social kick” w/ board (social kick = casual, conversational pace) 

*building leg / kicking aerobic capacity is important for longer swims – the more we develop your ability to shuttle lactate from your upper-body into the legs to use as fuel, the better your endurance will be in the water 

Got about 7 minutes in 

PM (strongman/odd object)

For times

20 1-arm alternating DB power snatches @ 100lbs

Rest 3 min

20 dball squat cleans @ 100lbs 

Rest 3 min

20 sandbag ground over shoulder @ 150lbs

Rest 3 min

20 BBJO @ 40in

2:26-2:31-2:44-2:14 – only have access to a 95 pound db, but i was very pleased with how well i moved that. I wasn’t as confident in the beginning but i found a groove in the rep ranges of 6-13 or so, left arm is way easier to turnover and pull under. 1 missed rep on right hand and it was more of a mental F-up then anything. Dball sqaut cleans took way more out of my legs then i expected, ball got sweaty and that added a difficulty element to it. When i popped the hip good enough and received it high on my shoulder those were smooth and easy. But if i had to kind of front rack/bear hug and bottom out in the squat that made it a little more difficult. Sandbag over shoulder hurt the most and then had 10 bbjo over at the 58 sec mark but then the fatigue was more in my chest where i was trying to really press up and over the box, i just used the blocks that we used the other day and they are set at 42”

AM

Running volume

Speed work + longer running

A. A Match; 20 yards x 2-3 sets; rest as needed

B. B March; 20 yards x 2-3 sets; rest as needed

C. 180/90/45 Degree Cut Practice (shuttles, slaloms, obstacles. dont spend too long here, just 6-8 min)

Done – and did nfl 3 cone shuttle and 5-10-5 shuttle

+

30-40 minute run @ conversational pace

rest 2:00

4 x 20s hill run @ 90%, rest 1:40

The rain drove this indoors…..so hit the air runner for both, the other kicker was the batteries were out and had to rely on the old unreliable watch to give me metrics. The run at conversational pace was no real metrics needed, but also we put on some 80’s jams to make sure it was conversational pace by occasionally giving karaoke impressions and verses. Sprinted for 20sec on air runner, ball park of 100 meters and change

PM

For time

Amanda 21

(21 ring MU + 21 squat snatches @ 155lbs)

8:24 – did my first snatch and looked at the clock and i believe it was 3:14 – didn’t do the 2nd rep super quick but from rep 2-7 was pretty consistently every 9 seconds or so, wanted to do cluster sets in this fashion but started waning around rep 11. Around rep 18 i felt a tightness in my neck/trap/ CT junction, nothing major or serious that we need to worry about, just think it’s more a product of my Wed (I had a pretty good nap on the couch this morning after coaching and may have just slept on the pillow wrong.) missed rep 20 as i was trying to push the last 4, this definitely cost some valuable time as i wanted to not miss again. As the night has progressed it just feels like i need an adjustment or some manipulation to some to the spine.

Dryland Prep

*set a 15min timer to get your body prepped and ready to swim

*dryland follow-along: https://youtu.be/qiN2E7-zXuA

+

Water Warm-up

300m Swim @ cruise

*cold, no water-warm-up

*take note of your time here

+

Pace + Bodyline

8 x 25 / 40sec interval – free swim, holding 300 TT pace

4 x 25 / rest as needed – kick w/ board, head down, bodyline focus

…rest to recovery

10 x 25 / 40sec interval – free swim, holding 300 TT pace

4 x 25 / rest as needed – streamline kick on back, bodyline focus

…rest to recovery

12 x 25 / 40sec interval – free swim, holding 300 TT pace

4 x 25 / rest as needed – 1-arm lead kick w/ board, head down, one shoulder in the water / one out

…rest to recovery

Bodyline work, adjusted free swim intervals down just a little in order to get them in and the social kick in. good start but not the best finish. Got tired quicker but what i found is that when i’m tired and turn and rotate to breath i’m lifting my head just enough to throw everything off, it’s causing me to panic with my left hand and start to pull before i should. So the kick board head down and 1-arm arm lead kick with the board was good practice to focus on that.

+

Kick Development

12min “”social kick”” w/ board (social kick = casual, conversational pace)

*building leg / kicking aerobic capacity is important for longer swims – the more we develop your ability to shuttle lactate from your upper-body into the legs to use as fuel, the better your endurance will be in the water

Got a chance to get about 8 minutes here and holy shit it’s really hard to keep kicking that long

AM

2 sets

Banded ankle dorsiflexion x 10/side

Banded ankle plantarflexion x 10/side

+

Dynamic Activation (10yds each):

Knee Hug March

Lunge to Lizard

Single Leg RDL w Toe Touch to Kick

Carioca (each side)

Side to Side Lunge

Ankle to Elbow

Butt Kicks

High Knees

Power Skip

+

Run 200m progressive intensity, rest walk 2 min x 2-3

+

Broken 5k time trial

Run 1600m unloaded, rest 3 min

Run 1200m with 14lb vest, rest 2:30

Run 1000m with 14lb vest, rest 2 min

Run 800m with 20lb vest, rest 90 sec

Run 400m with 20lb vest

6:39 – 6:04 – 5:07 – 4:01 – 1:50 (23:41 total) – legs felt super super heavy on the 800 and the 400. 

+

5 sets of bent knee hollow hold 50-55 sec, rest 90-120 sec bt efforts, skinny band under tension under the small of back to ensure you stay hollow

done

+

Spend 5 minutes walking around barefoot on soft surface as possible

Done – love being barefoot so this is never a problem

PM

Every 4 min x 6 sets

Odd sets – 20 cal echo bike + AMRAP rope climbs to 3 min mark (15ft)

Even sets – 20 cal ski + AMRAP heavy DU’s to 3 min mark

RC -> 6-5-4 – first round i missed a foot clamp and had to drop off the rope. I got a groove and figured some things out in the 2nd round on my foot clamp, but it caused me to rush it a little and force the issue too much on the 3rd set. Also on the 3rd set i tried to take about 7 second break bt climbs and the 2nd accent wasn’t bad in that cluster but it forced a poor descent and that took a ton of energy out of me. Heavy DU – (scout rope) – 113-103-99 when the time comes i will be exactly where i want to be on the rope climb!

+

Every 4 min x 6 sets

Odd sets – 500m row + AMRAP BBJO over jerk blocks @ 4ft to 3 min mark

Even sets – 20 thrusters @ 135lbs, AFAP

10-9-9 on bbjo – the highest my blocks can go to is 42 inches. I figured out better footwork on the fly as i was going and my row’s slowed down. Thruster times were 1:42 (10/6/4) – 2:00 (4-4-4-4-4), 1:41 (6-6-8)

+

Back squat 6,6,4,4,2. rest as needed, heavy after intensity

185-235-275-285-300, the 300 felt pretty easy especially after i felt like the 285 was a grind.