Ben Plotnicki

AM

5 rounds for time

400m run

15 OHS @ 115lbs

14:30 – did at home and same 400 route for the previous deadlift workout this past saturday. The slight incline on the run comes at the worst time, right after the squats. Runs didn’t hurt until the 3rd round, it might have been due to trying to push the squats a little more. I only allowed myself to pause, break and breath at the top is if i felt like i was going to lose my balance or my heels came off the ground. 

PM

Ring MU – 15 for time

rest 4 min

Bar MU – 30 for time

rest 4 min

Chest to bar pullups – 60 for time

Some good things and some being conservative things –

RMU – 1:32 – cost myself a little time here but wanted to go for it and see what happened. 10 out the gate, then 4, didn’t think i could hit that 5th one so i dropped stood under the rings and went right back up but I made a piss poor attempt because i didn’t feel it there. But still glad i went for it.

BMU – 3:12 – 10 UB + a quick 6, then 4 then 2 and then my hands felt really really sensitive like there could be a blister forming sensitive, so i pulled back the intensity, wanted to get small sets and self regulate some hand positions that might protect because in a couple weeks i will have to problem solve on the fly if something like that happens.

C2B – 4: 47 going into the c2b i was planning on just being smart and if the hands felt a little off then I would slow down but didn’t want to stop unless i felt I needed to take some precautionary measures. I did 6’s until 30 and then just rested a little longer between small sets just to protect the hands. This was not how I wanted the day to end but there is no rips, blisters or tears so that is good.

+

A1 – DIagonal band pull aparts x 6-8/orientation

A2 – Serratus anterior wall slides x 3-4 for control

A3 – Dbl DB reverse flys x 8-10, light

A4 – KB arm bars x 3-4/side, for control

rest as needed x 2-3x through

Doing in the garage right now as i type on breaks

Dryland “Swimmer Flow”

*https://youtu.be/qiN2E7-zXuA

+

300m Swim @ cruise

*cold, no water-warm-up

*take note of your time here

*note: we won’t progress this 

+

GOLF

4-6 x 5 / 90sec interval – GOLF

*target = 75-77 every repeat (working toward consistency)

+

Tester: 

10min AMRAP

1-2-3-4….. Burpees

50y Swim 

*socre = total number of burpees

21 – this was one of my better swimming days i’ve ever had. Not that my swimming was efficient or anything, i would venture a guess it wasn’t pretty at all for half the time, but putting a clock to it, i just had to go, find ways to keep swimming, whether it was attempting a freestyle, a freestyle with my head down and head up, i even was able to do some freestyle go to a combat side stroke and then back into what resembled a freestyle. Overall this was a win, and burpee were actually a nice little break that I felt comfortable on land out of breath. I also was just finishing the swim that would’ve gone into the round of 7, so overall for me, this increased my confidence, still not where i need to be, but I did not walk away from the pool as frustrated as i normally am.

+

Technique Touch-up / Kick Development

3 Rounds 

25 Kick w/ board (head down) 

25 Kick w/ board on LEFT SIDE 

25 Kick w/ board on RIGHT Side

15sec Rest (rest to the next ZERO on the clock)

25 Kick w/ board FOR TIME 

Rest to recovery 

Got in 2 rounds.

AM

For time

42-30-18 reps each

Row cals

1-arm DB alternating hang snatches

Flipped these 2 sessions due to some day scheduling conflicts that just made it more logistically efficient in my day. Hope that’s cool.

7:42 – i didn’t really know how to approach this as far as pacing on the erg went, and i probably could’ve been a little more aggressive. Originally i was going to break maybe once in the db of 42 but in the heat of battle said nope, lets go for it. First round of 42, approached in 3 different sections. Wanted to go hard on the first 14 calories and hard turned out to be staging around 1500-1600+, then in the middle 14 stayed around 1400, and the last 14 backed off to about 1200-1300, i thought the db was going to feel a little tougher, so should’ve stayed around 1300-1400 for the last portion of that row. Approached the round of 30 cals with the same mindset, I actually got the rower up to where i wanted to be pretty quickly but pace stayed more in the 1400-1500 and then backed off to about 1300-1400 but didn’t take the cruise route as i did in the first block of cals, the round of 30 db snatch was the hardest, my speed of rep/cycle time slowed down between 12-20 and the last 10 just told myself i have to go. The round of 18’s, i don’t really remember just pushed with what i had left. 

PM

Every 5 min x 5 sets

20 wallballs @ 30lbs

20 GHD situps

20 bar facing burpees

(if you spill over and rep speed/intensity drops off a lot, double the rest on that set then try to get back into it)

2:47-2:50-2:51-3:27 (rested twice as long) 3:07 – it was the ghd that crept up on me and effected my speed on my burpee…….Also on the first 3 rounds, i actually slowed my burpee down just a bit for the last 5-6 reps or so with the idea of staying fast, sustainable and not spilling over.

AM

tttTD (100’s, HSW/T2B/WB)

19:12 – first handstand walk might be the best 100ft stretch i have had, I had 75ft done at 50 seconds, took a few breaths before i finished that. Felt a little stiff in my TTB, i had a good warm up but I guess not enough attention to detail of making sure my pecs were opened up enough, had a good plan and around the 50 rep mark I started wanting to be a little more conservative. Each transition was really good into the next movement, so as I finished my TTB in the mid 8 min range got my first 25ft right away, and the next 75 just chipped away, I wanted to start a new set every 30sec, and after hitting 50ft i thought that might be too aggressive, so went about 40/45. The first 10 wall balls were just like i expected, more work and demand for my shoulders. So after that first 10 my plan was to treat the remaining reps in 3 30 reps clusters were i did 15, short rest, and 5’s for short rest, and a little longer break after each 30. I wasn’t paying attention to the clock but i’m sure those breaks were longer than they needed to be, but after finishing those 100 i came down on my first two 25ft attempts so from that point, i just decided that i needed to take a little more time to finish

PM

5 rounds for time

Run 400m

10 deadlifts @ 275lbs

10 bench presses @ 155lbs

15:14 – ran at home so there was some small elevation changes which was actually good practice because after the 1st round i told myself to really push the run when you are going down hill and grind uphill, the hills were minimal but definitely there and noticeable, the one things i wanted to focus on and practice was running right to the barbell for the deadlift, no walking up to it, just running right to it and going unbroken. I went unbroken on the first and last 2 bench press, don’t think i needed to break on the 2nd set but definitely needed to on the 3rd and the 4th, on the 4th i took 2 really quick breaks because i wanted to fight and grind for unbroken on the last set and try and pick up the pace. This was a fun workout!

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