Ben Plotnicki

A – KB’s hanging from bands strict press lockouts from eye level x 4 reps @ 3112 tempo, rest 2 min x 4 sets

18, 26×3

(bb with banded KB’s. press to top, hold for 2 sec, lower on 3 sec count to eye level, pause 1 sec before pressing back to top)

B – Clean grip deadlifts 4×4, tough, rest 3 min

315 – grip wasn’t a factor but if I had to do 2-3 more reps it would’ve been. Grip felt good in set one but set 2-4

C – Bear hug sandbag carries 200ft unbroken, rest 2 min x 4

Not fun at 150 on the first set and it didn’t get any better. A little nervous for what the progressions will be

+

E2MOM x 10 (5 each)

Odd sets – Row 25 cals @ 1400-1600 cal/hr

Even sets – 3 ring MU + 50ft HS walk

My low back and hamstrings were pretty tired going into this so I used more of a squat pattern with rowing than hinge pattern. But was pretty pleased that I was able to keep the target pace with relative ease of exertion, but I did find that I had to keep my stroke rate higher in order to do so. Muscle ups were good in the beginning (set 1&2) and after that, there was never any issues, I just felt like I was surviving a little more than thriving. Hs walk was solid on round 1, then on round 2 the first 25ft felt great, 2nd 25ft not as great. Then on set 3 same but when going back for the last 25ft I was leaning to my left side and having a hard time controlling my walking, I felt this through my left oblique that I wasn’t able to stabilize and a lot more pressure on my left shoulder. With this happening I made an executive decsision to only go 25ft on the 4th set so I could finish with a little better quality on the 5th set. I did feel my quality was better on the 5th set but at that point I did feel pretty smoked.

Mcgill big 3

+

A1 – Crossover stride jumps x 3 reps/side, rest 30 sec

done

A2 – Double scissor jumps x 3 reps/side, rest 30 sec

If I don’t do these frequently I feel unathletic…it took me a little practice to start nailing this and even then I wasn’t super consistent 

A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets

done

B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, working sets @ 165-185lbs

165×2, 175×1, 185×3 – these felt solid and crisp today

C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, working sets @ 255-275lbs

255×5, 265×1, as good as the snatch felt, these felt like a 1RM for every single lift. My right wrist is giving me some minor issues in the front rack. I can get by in handstand walks and handstand push ups but front rack at time is a little painful, cannot really explain where the limitation is coming from as I haven’t been able to self diagnose. Some days are better than others as it creates little issues, and today on the first few sets it made it harder to nail my jerk as crisply because of the mobility/discomfort, but got better as the sets went on

D – 1-1/4 back squats x 4, rest 2-3 min x 4 tough sets

225 across – tried to not bottom out or bounce on the majority of the reps

E1 – Banded abductions from glute bridge hold x 15-18, rest 30 sec

E2 – Banded pullthroughs from sumo stance x 8-10, rest 30 sec

E3 – Split stance KB russian swings x 6/side, rest 90 sec x 3 sets

done

F – Ido Portal half kneeling diagonal stretch x 30 sec/side x 3 sets

done

12/30 (deload)

AM

A – Below knee Hang Power snatch – 1 rep every 30 sec x 15 @ 50-55% of best power snatch, hold in receiving position for 1 sec each rep

Went 115, this was slightly high as the 5lb plates made an annoying amount of noise when dropped

B – Tall clean pull under x 2/Split jerk x 2 with 2 sec hold in receiving position each rep, new complex every 90 sec x 6 @ 40-50% best clean and jerk

Wrist was really stiff today, so didn’t feel great with pull under….footwork drills have made the split jerk feel crisp

C – Russian KB swings – 15 reps EMOM x 6-8 sets (moderate loading, should be very doable to go unbroken across all sets)

5 sets @ 70, 3 sets @ 88

D1 – 90/90 shin box switches x 3/direction, rest 30 sec

D2 – Bear to bridge switches x 3/direction, rest 30 sec

D3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets

done

PM (optional)

Mcgill big 3

+

30 min around the world, low intensity

2-3 strict MU

15ft/direction lateral HS walk against wall

3-4/side counterbalanced pistols (light KB or plate held away from chest as you squat down)

5-6/side single leg GHD hip extensions

Glute airplanes x 3/side, slow and controlled

Banded pallof split squats x 5/side, slow and controlled

Completed at home so didn’t do muscle up work, and bi’s were still super sore from over pulling on saturday. Also didn’t have enough space to lateral walk, so I practiced freestanding pirouette and they felt really good. First time ever practicing these that I could actually feel comfortable turn the proper hand to transition. I did enjoy getting the am and pm, but being a deload definitely helped from an intensity perspective. 

12/31 (deload)

A – Front squats – 4 sets of 8 reps for speed and positional quality, rest 2 min, same load across, focus on quality positions and good speed

165

B – 1-arm Bottoms up KB overhead presses from standing @ 31X2 tempo x 5/side, rest 30 sec bt arms x 3 sets

35 – I would love to be able to press with control for 5 reps the 53 pounder

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

done

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

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)

This was awesome and felt great, all except for 30 feet of ostrich walks

+

20-30 min outdoor jog, conversation effort

done

1/1 – self directed swim session or OFF

1/2/2019

Bike 8 min @ 250-300 watts

+

12 min steady movement through this series

Dbl KB front rack front to back lunges x 5/leg

Straddle seated Straight leg lift-offs x 8-10 (adjust hand placement on ground to challenge)

Prone scorpion twists x 4/side

Cossack squats x 4/side, controlled pass from side to side

+

Bike 8 min @ 250-300 watts

+

12 min steady movement through this series

Band distracted empty bar OHS x 5 slow reps (mini band around knees)

Band distracted glute bridge hold x 30 sec

Hanging L-sit x 10-12 sec

Ring support L-sit x 10-12 sec

done

1/3 (deload)

AM

A – Heaving snatch balance x 2/OHS x 2, new complex every 90 sec x 8 (35-45% best snatch, crisp movement)

95 – had to hit a ton of warm up reps to feel the crispness, and then settled in

B – Above knee hang muscle clean x 1/Above knee hang power clean x 1/Above knee hang squat clean x 1, new complex every 90 sec x 8 (35-45% of best clean, crisp movement)

135

C – Clean grip banded deadlifts – 10 sets of 2, rest 1 min (50-60% of best deadlift + skinny bands)

205

D – AB 30 sec @ 85% and 30 sec rest x 6-8 sets, sustainable efforts

Did the DSGN burpee EMOM to target with Michelle – which actually ended up working out for the pm

PM (optional)

Dynamic running warmup

+

400m progressive intensity run

new set every 6 min x 2-3, just warmup

+

1000m progressive intensity run, faster every 250m

rest walk 4-6 min x 4-5 sets as able to keep good intensity

4:57-4:54-4:29-4:19 – so I was literally kind of gung ho about going for a run for a pm session. But after warming up, weather had another idea. It was raining too hard and wasn’t going to head up to the gym to hit the air runner so just hopped on the bike and did 60 calories and increased intensity every 15 cals

+

Walk cooldown x 10 min

+

Supine leg whips x 3/side, controlled with hips high

Prone scorpion twists x 3/side

Single arm reverse bridge x 3/side

Alternating Single leg on bench reverse plank hold x 16-20 switches for isometric hamstring stimulus

2-3 times through (let me know if you need video of the last one)

When I read this it was when I got to this piece and too late to text you/email you and get a reply so I did the best deductive reasoning I could to figure it out. 

1/4

tttTD (Jacob Morris)

9:26

So I have a thought and semi-question (submitted in email) – poor planning/warm up on my part. Went earlier in the am which is not an excuse I just need to have a better plan in place for warming up when I sleep in a little and get rushed for time in the gym. Wall ball unbroken, ski I was actually proud of myself as I held a pace faster than I had confidence in, about 1100+ – I don’t have as much exposure to pushing the pace so not sure where my capacity and confidence lies here at all. DB snatch is just a slow cycle time for me, I believe it took me around 1:20ish to complete. Box jump overs were just slow, as much as I wanted to talk myself into going faster I just didn’t, and just tried to keep moving. I did make a quick transition to my first round of muscle ups and did 6, but my rest bt the next 2 breaks was very poor. Rep was 6-4-5…..after the ski I started blaming myself for a poor warm up and could never mentally re-shift my focus and get truly uncomfortable. 

+

KB drag throughs from front plank hold x 6/direction, rest 60 sec x 4 sets, stable trunk/torso

done

4 sets

AB 600m/Ski erg 300m (alternate each set)

10 burpee box jump overs @ 24in

15 chest to bar pullups/15 toes to bar (alternate each set)

30 wallballs @ 20lbs

rest 3-4 min actively between sets

3:24 – 3:54 – 4:13 – 4:45 – this absolutely smoked me…..I do feel a little sluggish from the holidays, maybe not as much food, but haven’t been as clean with drinking enough water to offset adult beverages. All gymnastics were unbroken and wall ball unbroken but don’t feel gymnastics was crisp. Did push the burpee but I think this did play a role moving forward. Bike didn’t have measurement for m, so rounded up to mark for miles. 

+

E2MOM x 6 (high effort)

TNG Power Snatches x 4 @ 135-155lbs

Bar over burpees x 8

Thought i was going to die going into this, so had to rest to almost full recovery. Each round was bt 29-34

A1 – 25ft HS walk for speed/consistency, rest 60 sec x 4, rest 2 min after all 4

Handstand walks are feeling good again, or at the leasst they felt better today. It did start to fade as the accumualted volume started to creep in towards the end of set #2, but I would say, the consistency through 175ft was much better than it has been

A2 – Feet elevated ring rows with neutral grip and weight vest x 8-10 (pause at top of each and controlled negative), rest 90 sec x 3 sets

good

B – Power clean from blocks below knee – 1.1.1.1 x 4, rest 10 sec/2 min (pause for 1 sec in catch position each rep)

205-215-225-235 – I hope there is some continued work here, I really feel some solid value being built bt last weeks block snatch work and todays clean work, the power positional work has been feeling really good technically speaking getting into a solid power position

C – 5 min of cannella cross footwork, unloaded (https://www.youtube.com/watch?v=IQccaRscMbQ)

done

D – Overhead step to split x 4 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets (https://www.youtube.com/watch?v=irrYSp6OYus&index=146&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)

Done – 95 across – might have been a bit aggressive for “light” load across all 3 sets

E – Back rack step to split x 6 steps/side with 1 sec hold in split position each rep, add moderate loading to strengthen the position, rest 2 min x 3 sets (https://www.youtube.com/watch?v=1UIddrIJNt8&index=147&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)

135-155-175

F – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 45 sec x 12 @ 65-75% best split jerk

185 x 6 – started to feel a little bit unstable around rep 5 and bringing it back to the back rack was intimidating me a little – might have been a bit aggressive on the % side – 175 x 6 – after finishing these I kind of wished I would’ve stayed at 185 only because I feel could get away with a shorter dip @ 175

G – Tall kneeling ring fall throughs x 5-6 for control, rest as needed x 4 sets (GHD sorenson hold with good form during rest)

done

12/20

warmup series for MU x 1-2 times through

done

+

(Ring MU x 1/Ring dip x 3) x 3 unbroken complexes, rest as needed x 3-4 sets

The dips made it harder to feel a rhythm but was good for the overall big picture of the movement

+

A – 1-arm KB turkish situps x 5/side x 3 sets, rest as needed

44 across – too light but good and strong

B – Straight arm ring support hold with alternating knee raises x 10/side, rest 2 min x 4 sets

Felt much better today than last week

C – Banded strict press x 6 with 2 sec hold at extension, rest 2 min x 8

Holy poop 8 sets – can’t feel my shoulders – 65×2, 70×2, 75×2, 80×2

D – Wtd ring lean away pullups with slow negative x 2-3, rest 2 min x 8

3-3-2×5-3

E1 – Dbl DB reverse flys from chest supported position x 12-15 x 4 sets, rest as needed

10’s

E2 – Elbow on knee DB external rotations x 10/side @ 30X1 tempo x 4 sets, rest as needed

15’s

12/21 

tttTD Christmas Throwdown, partner edition

(i expect to see some good holiday PJ pictures!)

Good PJ’s and a ton of fun. Got the whole gym in on it as well and they loved it. I think we had about  20 and change total Snowmen drawn

12/22 – OFF

12/23

KB drag through from elbow plank x 5/side

Banded face pulls x 10

Scap pushups x 8-10

Change plate teacup rotations x 3/direction/arm

3 times through

done

+

A – Squat snatch waveload

Wave 1 – 3 singles, start at 155-165, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

1675-175-185 – there was some things from the power snatch from the blocks a few days ago that really carried over to the session today and it felt really good

Wave 2 – 3 singles, start at 165-175, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

170-180-190

Wave 3 – 3 singles, start at 175-185, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

185-195-205

B – (Power clean x 1/Push jerk x 1/Hang Squat clean into thruster x 1) x 4 unbroken reps, rest 3 min x 4 working sets (working sets must all be accumulated within 20lbs of each other, no big jumps)

135-150-165-175 – holy cow I underestimated how hard this would be on the heart rate. Loved the complex, had visions of grandeur that 185 was a possiblitly, had I not started at 135, maybe.

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

D1 – Goblet hold high box step downs x 6/side, rest 30 sec

35

D2 – Split stance BB RDL x 6-8/side, rest 90 sec x 3 sets

95

12/24

AMRAP 3 min

50 cal AB

40 kipping HSPU

30 hang power snatches @ 75lbs

15 ring MU

61

I decided that I wanted to push the bike a little on this one and see just about where I could sustain uncomfortably, I held in the mid 500’s for about the first minute and as it slowly dropped to the 400’s I was getting close to done. I would not have been able to hold this pace much longer. I think I finished a little after 2 and quickly walked to the wall. I don’t feel my transition was too long and only kicked up once, rested on my head with about 10 seconds left to get 2 more reps

(rest 3 min)

AMRAP 5 min

50 cal AB

40 kipping HSPU

30 hang power snatches @ 75lbs

15 ring MU

71 – did not have as much in the tank as the first one on the bike of course, and I think I finished around 2:30ish, did a 6/6 and I think there were some 4 and 3’s, don’t exactly remember. But what I do remember is that my goal for the chipper for time drastically changed after this piece. 

(rest 5 min)

For time

50 cal AB

40 kipping HSPU

30 hang power snatches @ 75lbs

15 ring MU

15:44 – bike around 2:40-2:50 (i think) – hspu – did 4’s until my feet came off the wall going for 32. Was trying to keep my rest around 8-9 seconds, without video to analyze i feel I kept it pretty close. I went more aggressive with the barbell than I had originally planned. I wanted to finish sub 15 but as the time lapsed on I knew I didn’t have it but wasn’t far off. RMU went 5-3-3-4

12/16

KB drag through from elbow plank x 5/side

Banded face pulls x 10

Scap pushups x 8-10

Change plate teacup rotations x 3/direction/arm

Done – tried 5lb change plate for teacup and it was a bit aggressive for movement pattern, but not painful

3 times through

+

A – Squat snatch waveload

Wave 1 – 3 singles, start at 145-155, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

155-165-175

Wave 2 – 3 singles, start at 155-165, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

160-170-180

Wave 3 – 3 singles, start at 165-175, add 5lbs/side each make, rest 60 sec bt lifts and 2-3 min bt waves

175-185-195

B – Squat clean x 1/Front squat x 3/Split jerk x 1, working sets @ 225-245lbs, rest 3 min bt complexes x 5 working sets

225×2, 235×2, 245

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

115

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

35 – I remember we did several cycles of this from standing when we first started working together and they they are still some of my favorite presses all the way around from there intended stimulus

D1 – Goblet hold high box step downs x 6/side, rest 30 sec35

D2 – Split stance BB RDL x 6-8/side, rest 90 sec x 3 sets

95 – used a shorter split stance as that shorter stance made me feel like I could stay over the bar much better than a wider stance.

12/17

HS walk ‘play’

Spend 10 min working freestanding HS skill

Not too too bad today. Slight progress. I do get in the habit of not keeping my lower extremities as engaged as they need to be

+

Walk 25ft as SLOW as possible, must be unbroken, and can never move backwards or outside of a 4ft lane. maximum of 5 attempts for the day, record slowest attempt

21 seconds – on 3 attempts I felt like I was going in a straight line snails pace, and then I got too excited and fell with about 2 feet to go. I didn’t learn my lesson and it happend a few more times.

+

4 sets

400m run, directly into

21-18-15 reps each

Row cals 

Ski cals

AB cals

rest 5 min bt sets each

15:41 – 14:58 – 15:27 – 15:10 – knew this was going to take a while so didn’t get to do as thorough energy system warm up as I needed. And had bad transitions with feet straps on the rower on the 1st set. On the 3rd set, power output on bike was starting to fade fast. All rounds I was able to hold mid to upper 3’s but on that 3rd set it was hard to stay in the low 3’s without overworking and sacrificing the other modalities. 

+

Seated pike leg lifts over KB x 1 leg at a time x 7/direction, rest as needed x 3 sets

Did not get the chance

12/18

A1 – 25ft HS walk for speed/consistency, rest 60 sec x 3, rest 90sec after all 3

Felt so much better today. 

A2 – Feet elevated ring rows with neutral grip and weight vest x 6-8 (pause at top of each and controlled negative), rest 90 sec x 3 sets

Much tougher than I expected them to be

B – Power snatch from blocks above knee – 1.1.1.1 x 4, rest 10 sec/2 min (pause for 1 sec in catch position each rep)

145

C – 5 min of cannella cross footwork, unloaded (https://www.youtube.com/watch?v=IQccaRscMbQ)

done

D – Overhead step to split x 3 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets (https://www.youtube.com/watch?v=irrYSp6OYus&index=146&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)

Done @ 75 & 95

E – Back rack step to split x 5 steps/side with 1 sec hold in split position each rep, add moderate loading to strengthen the position, rest 2 min x 3 sets (https://www.youtube.com/watch?v=1UIddrIJNt8&index=147&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM)

@ 95-125-145

F – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 30 sec x 15 @ 55-65% best split jerk

155

+

EMOM x 12-15

Min 1 – 3-4 strict HSPU + 6-8 kipping HSPU

Min 2 – 1-arm DB hang clean/split jerk x 10 alternating reps @ 50lbs

Min 3 – Row 40 sec @ >1400 cal/hr

5 sets through – 3shspu and 6 khspu

HS walk play

AMRAP 6 min

5ft unbroken

10ft unbroken

15ft unbroken

…

continue in this fashion, adding 5ft after each successful effort

Absolutely shitty day with handstand walking. Had a good warm up and activation approach today, not sure what the deal was. Cumulative positional soreness or fatigue from the last few days? I don’t know. I started and 2 minutes in I stopped shook it out and started a new clock. Slightly better but not by much so I called it.

+

tttTD (AB/DU/DP)

20:47 – not a great effort here either. Not sure if I was just really down on myself from the handstand performance but I had a hard time separating the two mentally. I also think I put way too much value in the double unders. I could’ve pushed the back a little harder in hindsight but during the session I had a good effort, not great effort but a good effort. I paced my bike so I could do big sets on dubz, and when I did break up my dubz I know I rested too long. Sets of dubz were 80 — 60/60 — 120/60/59/1. By the time I got to the devils press I just didn’t want to embrace the pain today, nothing more than that. 

+

Back decompression work

done

A – Strict press x 2 @ 145-150 immediately into AMRAP (-1) push presses. rest 3 min x 3 working sets

12-11-12 – the first set might have had 2-3 more in the tank, 2nd one maybe 1-2 more, and the last might have been close to the limit

B1 – 1-arm landmine sots press x 5-6/side from deep squat, rest 30 sec bt arms, 90 sec after both

Really good stuff, hard but I loved it, @ +20

B2 – Tucked front lever hold with alternating single leg extensions x 4-6 (2-3/side), rest 90 sec x 4 sets

It was much easier to extend the right than the left. Went with 4 as I felt my quality was much higher there

+

10 rounds, not for time, vest

5 strict pullups

10 HR pushups

20 box step overs @ 20in

Man step overs take forever

+

C1 – (Lat pullover x 1 + skull crusher x 1) x 8 reps of this complex with single DB, rest 60 sec

50’s

C2 – Supinated grip top half only strict pullups x 5-6 reps, rest 60 sec x 3 sets

These made me feel like the guys I shake my head at in globo gym

12/12 – OFF

12/13

warmup series for MU x 1-2 times through

+

Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)

Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)

1-1/4 strict ring dips x 5-6 reps (full strict dip with good depth at bottom, then extra quarter dip at the top for extra tricep stress)

First off – holy poop my triceps are so sore from the pull up/skull crusher complex

+

A – Ring MU beat swings x 5-6 sec + 2 ring MU transition only + 2 ring MU + 4 strict dips, rest to recovery x 4-5 sets for quality for the day, protect hands

First 3 sets were good, then 4th set I started overthinking it. I’m sure I was starting to get a little fatigued in it, but definitely put attention and detail into the wrong things and then lost focus. But had some eyes watching me and had some good coaching cues to work on after these sets and it felt a ton better. Mostly it was trying to stay hollow longer, and the other big one which makes me lose connection with the rings was jumping straight up to the rings as opposed to jumping into them. Another step I took was not trying to be too fast out of the dip, pausing for a brief moment at the top to make sure I’m in control not the swinging of the rings and this helped big time. I think I am going to do some tomorrow to make sure the muscle memory carries over

B – Straight arm ring support hold with alternating knee raises x 10/side, rest 2 min x 4 sets

Holy cow 20 total got hard

C – Banded strict press x 8 with 2 sec hold at extension, rest 2 min x 6

Accidentally set up the bands a little lower this week and that made it so much harder. 55×2, 60×2, 65×2

D – Wtd ring lean away pullups with slow negative x 3-4, rest 2 min x 6

3across – hands just felt raw from the work on rings so I didn’t fight for the 4th rep

E1 – Dbl DB reverse flys from chest supported position x 12-15 x 3 sets, rest as needed

10’s

E2 – Elbow on knee DB external rotations x 10/side @ 30X1 tempo x 3 sets, rest as needed

15 – super stoked about how the shoulder felt with this load

10-15 min HS walk ‘play’

Today I messed around w/some parallete work, some peak core tension rock forward and back, as soon as i kicked up for handstand work I felt like I could control holds and walks, my holds weren’t long but I felt so much more control. I didn’t try to do any super long walks just trying to accumulate better positions. 

+

4 sets

400m run, directly into

18-15-12 reps each

Row cals 

Ski cals

AB cals

rest 5 min bt sets each

11 – 12:23 – 13:47 – 13:12 – the 400m run got longer and longer, I might have pushed set 1 & 2 a little too hard as my efforts there were not sustainable and felt it as I went into set 3. Tried to pull back a little in set 3 and felt I had more control in the last set. The last set was a little bit slower but my pace and intent was probably closer to were I needed to be earlier on in the first set 

+

Seated pike leg lifts over KB x 1 leg at a time x 5/direction, rest as needed x 3 sets

I owe you this still. When I attempted this right after, I could not get my quads to stop cramping up.