Ben Plotnicki

10/17/2025

3 sets shoulder primer, rest as needed

Mini band wall clocks x 3/direction/arm

Light dbl DB reverse flys from incline bench x 5-6 

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction 

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

Triangle W4D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

40 sec echo @ 67-69 RPM

40 sec echo @ 64-65 RPM

40 sec echo @ 67-69 RPM

rest 30 sec bt sets

30–31–31–30–31- felt pretty good changing gears here and hit the high end targets but it was the 64-65 that I would dip to 63 at least once maybe twice a 40 sec window

+ (rest 3-4 min)

5 sets

40 sec row @ 1200-1250 cal/hr

40 sec row @ 1000-1050 cal/hr

40 sec row @ 1200-1250 cal/hr

rest 30 sec bt sets

37–38–37–36–38 – I feel I was a little all over the place in these windows, the low end was consistent but relied on technique, but the back end window I was always close if it was out, like an 1190 cal/hr but the nice thing about this is you can get it right the next pull. 

+ (rest 3-4 min)

5 sets

40 sec ski @ 1150-1200 cal/hr

40 sec ski @ 1000-1050 cal/hr

40 sec ski @ 1150-1200 cal/hr

rest 30 sec bt sets

35–32–30–28–32 – well that fell apart…..on the very first one the back end pace felt like a 9 or 10/10 RPE to hit. And they bled into the next one which bled into can I keep the cal/hr above 100.  But seriously,,l I fought a little harder than I should’ve on the backend of the fist interval and just felt like I wasn’t generating power efficiently. 

10/18

A – Progressive depth power snatch triples, rest 2 min x 4 sets

*catch first rep as high as you can, second rep in quarter squat, last rep just above parallel. 

*let’s get depth control and strong overhead position

*135lbs this week

Felt pretty decent here, I think through continuous exploration on this shoulder and reflecting on last week I do not believe it is the external rotators, I do believe I feel more discomfort on internal rotation or shoulder extension. 

B – Back squats – 6 reps every 90 sec x 5 sets

*215-225lbs this week

225

+

AMRAP 12 min

3,6,9,12,etc….

Ground to overhead – 135lbs

Box Jump Overs – 24in

Toes to bar

*running back this tester since we were out playing Elmer Fudd last weekend

6 reps into the round of 18 on ground to overhead…..I am actually very happy here, I almost went with snatch for ground to overhead because fear of how the rack position would feel, however I got that pretty warmed up and it felt very manageable. I definitely could have gotten a better warm up for this today but I was in a position that I had spent a ton of time warming up and eating into my clock for needing to get started and get after it. My focus was intentional transitions. And if i needed to break be diligent about the breaks. GTO was attack in 3’s, fast singles for 3’s, and a short mini break. Where I am most pleased about this effort was, just under a minute left and I had finished my 15th box jump (which thankfully I also did my jumps on a soft box as I clipped the box and fell) I intuitively felt the only way to get back to the barbell was to go UB on the 15 TTB, and I decided that about 5 reps in and told myself don’t come down unless your hands fall off the bar, so powered through the 15 and had to attack the barbell, so I’m very pleased that I felt good enough to push/sprint the finish.

10/19 – OFF

10/20

I’ll start by saying nothing (well except maybe the muscle ups) when dealing with this shoulder has been over a 3, and nothing really in every day life effects it, it’s only in loaded positions. And in those loaded positions the pain/discomfort feels like it stems more from weakness than any actual damage. 

Thoracic focus x 2 sets, rest as needed

6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face

Bottoms up KB high windmills x 4/side

Max Shank – Thoracic flow follow along

+

Shoulder focus x 2 sets, rest as needed

KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders

Teacup rotations x 3/direction/side with a change plate

Prone lift offs with PVC x 5-6

teacup creates some discomfort. what I should’ve done was revisted them after being warmed up to see how it felt at that point.

+

Hip extension focus x 2 sets

Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side

Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps

Active bridge hold from GHD x 20-25 sec

*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch

+

A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)

B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 60-90 sec x 6

*by set, lets go 135*2, 145*2, 155*2

Hit all numbers

C – Snatch grip below knee yielding isometric hold x 15 sec @ 185lbs, new set every 2 min x 4

*shoulders back, posterior chain under tension, keep good posture

Holy cow 15sec feels a hell of a lot longer than you think when you are loaded in this position

+

AMRAP 4 min

4 line facing burpees

30ft HSW

*rest 2 min*

AMRAP 2 min

2 line facing burpees

15ft HSW

*mark off a 15ft lane. for the first 4 min, you’ll do burpees and then go down and back. for the 2 min, you’ll do burpees and then down 1 direction, then burpee again, and then back

Confidence and exposure are my current biggest limiters when being inverted. I should be flying through this one but instead I’m just trying to move efficiently and smoothly. Nothing hurts unless I lose a little control and then i get gun shy into getting back upside down. 4+4 and then 3+15

10/10 (single)

Triangle W3D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

30 sec echo @ 67-69 RPM

30 sec echo @ 64-65 RPM

30 sec echo @ 67-69 RPM

rest 30 sec bt sets

+ (rest 3-4 min)

5 sets

30 sec row @ 1200-1250 cal/hr

30 sec row @ 1000-1050 cal/hr

30 sec row @ 1200-1250 cal/hr

rest 30 sec bt sets

+ (rest 3-4 min)

5 sets

30 sec ski @ 1150-1200 cal/hr

30 sec ski @ 1000-1050 cal/hr

30 sec ski @ 1150-1200 cal/hr

rest 30 sec bt sets

Hit all paces for the added time this week, I forgot to record my cals after the fact, however I was much more consistent today than i was last week shifting gears and felt super in control and efficient. 

10/11

I had an opportunity I couldn’t pass up this am so I was short on time, I got the opportunity to do some sport clay shooting. I have minimial experience with shotguns so much less with shooting some sporting clays but it was a blast. So I got the lifts in for the day since I know that is the one thing that is building back up and probably need more work in. 

A – Progressive depth power snatch triples, rest 2 min x 4 sets

*catch first rep as high as you can, second rep in quarter squat, last rep just above parallel. 

*let’s get depth control and strong overhead position

125 felt the best for control and stability. 

B – Back squats – 6 reps every 90 sec x 5 sets

*205-225lbs

Went 205 here

+

AMRAP 12 min

3,6,9,12,etc….

Ground to overhead – 135lbs

Box Jump Overs – 24in

Toes to bar

10/12 – OFF

10/13

Thoracic focus x 2 sets, rest as needed

6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face

Bottoms up KB high windmills x 4/side

Max Shank – Thoracic flow follow along

+

Shoulder focus x 2 sets, rest as needed

KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders

Teacup rotations x 3/direction/side with a change plate

Prone lift offs with PVC x 5-6

+

Hip extension focus x 2 sets

Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side

Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps

Active bridge hold from GHD x 20-25 sec

*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch

+

A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)

Done and even did one extra set at 65 with 2 reps of each variation

B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 60 sec x 10

*building every 2, start pretty light

95–115–125–135–145 – the 145 didn’t feel as controlled overhead, it did feel semi light, but I felt a little off balance. My shoulders might be a little sore from shooting over the weekend. 

C – Snatch pulls – 4 sets of 3 @ 165-185lbs, rest 2 mi

185 – meant to do my first set of 165 but when I looked up the bar, I’ve already loaded at 185 and was definitely not taking it off

D – OHS @ 22X1 tempo x 4, rest 2 min x 5 sets

115 across – just felt stable here with shoulder stability and tempo. Wasn’t easy but knew I wasn’t pushing the boundaries 

10/15 (Triangle W4)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 3 min x 4 intervals (2 each)

2:15 work window, :45 sec rest

Odd sets – 24 cal row + AMRAP echo cals in remaining time 

1) 16–15—-2)14–15—-3)13–13

Even sets – 24 cal ski + AMRAP echo cals in remaining time 

1) 15–15——2) 13–13—-3) 12–14* – ending up racing the last interval here because I did not want to lose in the mutual suffering with Gus.

*Rest 4 min x 3 sets (12 total intervals)

10/15

A – Squat clean – 1 rep every 45 sec x 3, rest 2-3 min x 4 sets

*by set try to go 225,235,245,255, will finish a little higher than last week

All was good up until 255 – on 255 I was ready to attack the weight and over pulled on the first one, second one pulled under but was slightly forward and it was a fight that i missed trying to stand it up and the 3rd attempt I was mentally smoked

B – Front squat cluster – 3.3.3, rest 20 sec bt clusters, and 3 min bt sets x 3 sets

240-250-255 – the set of 255 was closer to 30sec bt cluster sets but I did a much better job of bracing and breath control here so it felt better than the 250 did.

+

For time

6-4-2 ring MU

12-8-4 thrusters @ 95lbs

48-32-16 DU’s

*rest 5 min x 2 sets

There was a thin line between determining if my shoulders were so sore from the overhead work on monday or if it was pain from my shoulder “pain/annoyance” so i was very careful here. I was feeling this when warming up and know this is the first time i have been on the rings so I didn’t want to risk at high intensities. So I just completed with a sense of urgency but not for time

10/6

Thoracic series

As Supine wall squat with foam roller under tspine x 30 sec mobilization 

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – Power snatch – build to strong single

155 – right in the middle of warming up and starting to load up for this my stomach was not happy. So in accepting for what this is today. I will also add that my shoulder is feeling better than it was but just being smart so was also a little hesitant to really drive under and punch overhead for stability. 

B – Power snatch @ 20 reps for time @ 75% best lift from A

1:42

+

For time @ 85% effort (deliberate but not rushed transitions)

8-7-6-5-4-3-2-1

Dbl DB bench press @ 50/hand

7 chest to bar/round

8:23

10/7 (Triangle W3)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 2 min x 4 intervals (2 each)

90 sec work window, 30 sec rest

Odd Sets – 15 Cal echo + AMRAP Row Cal in remaining time, target 8+ 

1) 14–13. 2) 13–12. 3) 13–12

Even Sets – 16 Cal ski + AMRAP Row Cal in remaining time, target 8+

1) 10–12 2) 12–10 3) 12–11

*Rest 4 min x 3 sets (12 total intervals)

For all of my frustrations of not having my strength back and adapting to metcons again, i had to take a step back today and say that internally and personally i’m pretty happy with how i feel pushing on the cyclical stuff. So even though this is a longer road than I was hoping. I am being patient, accepting that it will take time but also noticing where i am getting my groove back

10/8

A – Squat clean – 1 rep every 45 sec x 4, rest 3 min x 3 sets

*build in loading inside of the set to challenge the 4th rep of each set

*1st rep of each set is at 215lbs

215–225–235–245 – set 2&3 -> 220–230–240–250….this is the first day in a long time I have felt confident and strong here, the reps at 250, i knew I could get under them, I wasn’t right out of the hole, I had to pause to make sure I had good position and grind standing up. 

B – Front squat cluster – 3.2.2, rest 20 sec bt clusters, and 3 min bt sets x 3 sets

*1st set @ 225lbs, then try to build as able

225–245–250 – the jump from set one to set 2 did not allow me for much of a jump from 2 to 3. Because I also probably took about 30sec bt cluster reps on set 3, and that was about a 9/10 on that set. 

+

3 rounds for time @ strong effort

20 1-arm alternating DB snatches @ 50lbs

15 toes to bar

50ft HSW

10:45….first time I have been inverted for walking since before the lung incident so I was not crazily confident….and I ended up on the 2nd 25 and the rest of the sets mostly doing 5ft at a time. On set 2 and 3 I was down and kind of quickly back up except on the turnarounds. The middle round of TTB I ended up doing small sets and even 4 singles to finish the round because I wanted to minimize the time I rested even though i wanted to. 9/6 on the first round and 6/9 on the last. tried to make transitions quick but intraset rest started adding up big time. 

+

C1 – 10 side 1-arm staggered stance/russian swings @ 24kg

C2 – 10/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets

10/3

We got pretty lucky today, I had 2 cancellations so it made it possible to get in the AM&PM, other wise fridays will be hard to get in doubles generally speaking. 

AM

Triangle W2D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

20 sec echo @ 67-69 RPM

20 sec echo @ 64-65 RPM

20 sec echo @ 67-69 RPM

rest 30 sec bt sets

Forgot to check cals per minute – but I hit RPMs right on, first 20sec was a little easier to hold upper range, but I did find that it was pretty hard to shift gears back up during the last 20sec. 

+ (rest 3-4 min)

5 sets

20 sec row @ 1200-1250 cal/hr

20 sec row @ 1000-1050 cal/hr

20 sec row @ 1200-1250 cal/hr

rest 30 sec bt sets

19 cals each minute – this interval was much easier than the echo, but it took until the 3rd interval to really get my groove of consistency of hitting numbers and it was more about finding the right SPM

+ (rest 3-4 min)

5 sets

20 sec ski @ 1150-1200 cal/hr

20 sec ski @ 1000-1050 cal/hr

20 sec ski @ 1150-1200 cal/hr

rest 30 sec bt sets

18 cals and this one I was right on for target paces but definitely got to be work by the 3rd/4th interval

PM

A – EMOM x 5 – 4 dbl DB devil press @ 45/hand

You are so generous with the 45/hand instead of 50’s

B – Push press – 4 sets of 4 with 2 sec hold overhead each rep, rest 2 min, moderate loading

Might or might not have mentioned the shoulder irritation – self diagnosis is more of a strained infraspinatous, rack position is where I felt most of the discomfort – i did the first set at 155 and it didn’t feel great in the rack but 135 felt easy but was pain free

C – 1-arm DB push press x 5 TNG reps with 2 sec hold at lockout each rep, rest 30 sec bt arms, 90 sec after both x 3 sets

50 and 70 was all i had access to today, and my left hand would not have been able to handle the 70, so 50 it was. It at least gave me the opportunity to work on smooth leg drive with my left hand which I feel is a little broken or inconsistent. 

+

EMOM x 15

1 – 6-8 hip banded dbl DB RDL’s – really really liked these – @ 50s

2 – 6-8 butt to wall plate step ups from HS – I struggle with this big time

3 – 5 back squats @ mod load – 195 – mod load could’ve definitely been heavier but it was convenient (and lazy) loading but felt smooth

10/4

So i attacked the shoulder irritation i spoke of yesterday. I aggressively foam rolled my lat, hit some serratus wall slides, and came up with a RNT banded isometric external rotation and it didn’t fix everything but it sure as hell made the shoulder feel pretty freaking good so I will keep this in my rotation pretty regularly the next few weeks and keep you updated with how it’s feeling

A – Power clean x 1/Front squat x 1/Push Jerk x 1, new complex every 90 sec x 6, building every 2

155–175–195 – the clean and front squat were easy, but the push jerk was definitely my limiter here. With the shoulder being the way it has I was a little intimidated to push this more than I did but I was pretty pleased with how it felt and the 195

B – Clean pulls – 4 sets of 3, rest 2 min

*tough loading here, lets build some strength off the floor

255–265×3 – sets 3 and 4 got heavy AF, but I felt positions stayed dialed in and still was able to create some power into triple extension

+

#tttTD307

AMRAP 4 min

400m run

25 wallballs

max wall walks in remaining time

Rest 2 min x 3 sets

4-3-4 – I decided i wanted to do the first set of wall ball UB just to see how I felt and it definitely affected my wall walk, I should’ve been able to get one more but I didn’t trust my heart rate. So the second one i was going to break wall ball to try and push the wall walk a little more hoping the break would control my heart rate a little more, but the run was slightly slower and I didn’t have time to get another one in. Last set run was again a little slower, wall ball UB and just decided i was going to get 4 wall walk regardless. I actually am happy with how I felt here. A lot of room left for growth still but I do think a few things are coming back slowly. 

(rest as needed)

Core super set, rest 60 sec x 4 sets

4 v-ups

8 tuck ups

12 hollow rocks

15 sec hollow body hold

About to do at home!

A quick preceding note that some of the details will be further expanded on in each piece. But based on feel from effort on Tuesday, I do feel in that cyclical aerobic type of work I do feel like i’m getting back to normal. So far on some recovery, i’m not sure I’m recovering as quickly yet as I was. However in conversing with Becky, there is some missing pieces of my nutrition. I have spent the past few weeks trying to get my protein and cals back up but think i have been missing on some color in my food. I know that will still have some effect on the big picture. Strength definitely feels like its behind and working it’s way to get back to neutral. I know these things will come with time but still doesn’t stop it from being frustrating but also wanting to share with you as well. 

9/29

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 8 reps (no tempo), rest 1 min x 3 sets

*1 set at 115 and 2 sets at 135

After a day of travel, shoulders and thoracic needed a little more TLC then just the thoracic series, so I spent a lot of time there. Weights were good and positions finally loosened up but wasn’t feeling super strong towards the back end of each set

B – Squat snatch – 5 smooth singles @ 145lbs, rest 2 min x 3 sets

I really took a moment to think that it’s about being smooth not fast, so fine tuned some things and tried to lock in and get really detailed on positions that help me be smooth. 

C1 – Straight leg seated db Z-press x 14 reps, rest 45 sec

Stuck with 30’s and I felt stronger here this week but I really wasn’t ready to jump up top 35

C2 – Wide grip strict pullups x 8 reps, rest 90 sec x 5 sets

Felt smooth here.

D – Dbl DB bench press drop set

14 reps @ 65/hand

21 reps @ 50/hand

28 reps @ 35/hand

5:04 for context – broke up all sets

9/30 (Triangle W2)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 2 min x 4 intervals (2 each)

90 sec work window, 30 sec rest

Odd sets – # of echo cal avg from initial test + AMRAP ski cals in remaining time

Even sets – # of row cal avg from initial test + AMRAP ski cals in remaining time

*Rest 4 min x 3 sets (12 total intervals)

So today might have been a bit more aggressive than actual goal stimulus, but I did this with friends so the competitive juices were flowing and “pushed” a bit more on the buy in machines that were definitely more then original testing. However, my personal mark was only push the paces if you can be sustainable across all intervals

13–12–13–12

13–11–12–12

13–10–13–11

*Aim to echo above initial average pace!

*Example: If my initial test scores were – 15 cal echo + 15 cal row + 15 cal ski

Odd Sets – 15 Cal echo + AMRAP ski Cal in remaining time, target 8+

Even Sets – 15 Cal row + AMRAP ski Cal in remaining time, target 8+

10/1

A – Squat clean – 1 rep every 30 sec x 3, rest 3 min x 3 sets

*build in loading from last week

215–225–225 – pull off the floor felt really heavy and slow and could tell if I was a little off on bar path it was extremely challenging. But, squat felt good, that I knew if I got under it I was going to be able to stand it up. So as “weak” as the pull felt the squat felt a lot better. 

B – Front squat cluster – 3.3.3, rest 20 sec bt 3’s, and 3 min bt sets x 3 sets

*build in loading from last week

195–205–215 – this felt way better today than it did last week. And in general it did feel heavy, but I did not feel weak with this weights here

+

EMOM x 30 (6x through)

1 – 13 cal ski

2 – 13 toes to bar

3 – 13 cal row

4 – 13 chest to bar

5 – 45 sec easy bike erg

Kind of fell apart here towards the end. I was a little sore from monday and I was trying to protect my shoulder, it’s not hurt, but external rotation felt really sensitive and uncomfortable. So after the 3rd time through I dropped the volume of gymnastics work to 9’s, 

+

C1 – 10 side 1-arm staggered stance/russian swings @ 24kg

C2 – 10/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets

Leg were really tired at this point today and I don’t think I ate enough breakfast so I just did 65 here

I think a very important note that I will pay attention to throughout the progressions is location. Where I did this and trained on today (and majority of Tuesday’s) is “home base” and I feel we maintanence and clean the machines more frequently. I also feel more comfortable and have favorite machines. The initial teset of row was done on a pm3, and today on a pm 5 and the chain feels much smoother. I don’t know how much this will taint the test, but as long as the progressions are consistent then that I’m sure will be the main factor to pay attention to in the progressions.

9/23 (Triangle W1)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 2 min x 4 intervals (2 each)

90 sec work window, 30 sec rest

Odd sets – # of row cal avg from initial test (16) + AMRAP echo cals in remaining time

Even sets – # of ski cal avg from initial test (16) + AMRAP echo cals in remaining time

*Rest 4 min x 3 sets (12 total intervals)

Set 1 -> 10-10-10-10   Set 2 -> 9-9-9-9. Set 3 -> 10-9-10-9

*Aim to echo above initial average pace!

*Example: If my initial test scores were – 15 cal echo + 15 cal row + 15 cal ski

Odd Sets – 15 Cal row + AMRAP Echo Cal in remaining time, target 8+

Even Sets – 15 Cal ski + AMRAP Echo Cal in remaining time, target 8+

9/24

A – Squat clean – 1 rep every 20 sec x 4, rest 2 min x 4 sets

185–195–205–215

B – Front squat cluster – 3.3.3, rest 20 sec bt 3’s, and 3 min bt sets x 3 sets

165–175–205 – a whole lot more challenging than i thought it was going to be after squat clean so went a little more conservative on the first set. 

+

4 sets for times

15 toes to bar

12 ski erg cals

9 strict HSPU (butt to wall, 30×10 tape)

3 rope climbs to 15ft

rest 3 min bt sets and keep quality/speed high

3:12 — 2:56 –  3:51 – 3:45 -> 3rd set ended up breaking on the hspu, and then slipping on rep 9, on the last set of hspu, I got 9 reps and made a quick decision to come off the wall so I didn’t hit failure. Broke the last round of TTB, in the 3rd round with TTB I was hanging on my my fingers to complete the 15. Rope Climbs felt great not having to do them in a while. Where I have to go to do the RCs, it is the absolute logistical set up for this combination. Ski’s are upstairs so after finishing TTB i have to run upstairs and then round to a ground level past my rope to do hspu and then back up a baby flight to do RC. 

+

C1 – 8 side 1-arm staggered stance/russian swings @ 24kg

C2 – 8/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets

Had to make these up later due to time and energy.

9/19

5 rounds @ steady effort

6-7 strict ring pullups

6-7 wall walks for consistent step cadence

14-16 feet elevated ring rows

16-18 Parallette pushups

I keep forgetting until the end of my wall walks that one big piece I keep missing is looking at the wall. I’m so focused on consistent step cadence that i end up looking at my hands the whole time, which I know is creating a small limitation and effecting my efficiency

+

EMOM x 28

1 – Echo bike cals

14–15–15–14–14–14–13

2 – Row cals

17–16–17–16–16–16–16

3 – Ski cals

17–17–16–16–16–16–16

4 – Rest

*triangle-ish setup, leave yourself runway as we continue to get that breathing back up, and knowing we’ll run a progression here. get me cals/machine/round.

Numbers were consistent, but it was about the 5th round that it felt like a bit more work and that runway was looking like i was about to run out of it, or at least it felt like it. Even though I was able to stay in the grind and remain consistent. 

9/20

A – Power clean x 1/Hang squat clean x 1 – new complex every 90 sec x 6 building sets, only last 2 tough

155-165-175-185-195-205-*did a bonus at 215 and just wanted to see how it felt

+

10 rounds for time (20 min cap)

3 power cleans @ 185lbs

15 WB’s

30 DU’s

17:59 – going into this, I was more worried about the load of the power clean and the volume there, so I wanted to strategize in order to make that less of a limitation, so I broke the wall balls up into 3 quick break sets from round 1, I kept a sub 90sec per round through 4 rounds and then I missed a DU. I missed a couple of sets of DU’s but never more than one per round. When I missed that one that threw me off my target. I was actually pretty happy with how i moved the barbell, it wasn’t bad, but what I wasn’t prepared for was my heart rate from the wall ball, and even though the set was low, I just wasn’t that comfortable with my heart rate that elevated and it did effect my confidence to attack the workout. Overall pleased since this is the first throwdown I have done coming back into the rhythm of training. 

+

B1 – Hamstring curls with feet on row seat x 6-8 tempo reps for control, rest 30 sec

B2 – Mini band psoas march x 16 alternating steps with control at top of each, rest 60 sec x 3-4 sets

done

9/21 – OFF

9/22

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 8 reps (no tempo), rest 1 min x 3 sets

(115-135lbs)

115-125-125 – was just hard to get warmed up today so I didn’t want to push the top end. 

B – Squat snatch – 5 smooth singles @ 135-155lbs, rest 2 min x 3 sets

135 – Smooth was a loose interpretation until the last set when I realized I wasn’t using my hip extension aggressive enough. So the first two sets weren’t where I would like them to be, but the last was what we would look for in the smooth singles. 

C1 – Straight leg seated db Z-press x 12 reps, rest 45 sec

Wasn’t ready to go to 35’s yet so stayed with 30’s

C2 – Wide grip strict pullups x 7 reps, rest 90 sec x 5 sets

done

D – Dbl DB bench press drop set

12 reps @ 65/hand

18 reps @ 50/hand

24 reps @ 35/hand

4:46 – I know this didn’t have a “for time” designation but I still timed it in case of needing some metrics for progressions. UB on 12 @ 65, 10/8 on 50’s, and 8/10/6 on 35’s

9/12

5 rounds @ steady effort 

5-6 strict ring pullups

5-6 wall walks for consistent step cadence

12-14 feet elevated ring rows

14-16 Parallette pushups

Got 4 rounds in – did the aerobic work first to make sure i got all of it in. 

+

EMOM x 6 alternating sets (3 each)

Odd – 40 sec echo @ 85-90% 12–12–13

Even – 40 cal row @ 85-90% 14–14–13

The rower i used was pm3 and it’s intervals do not track cals in the memory only pace so i used chatgpt to calculate numbers – and trying to remember echo numbers after the face

*rest 2 min*

EMOM x 6 alternating sets (3 each)

Odd – 40 sec ski @ 85-90% — 12–12–11

Even – 40 cal row @ 85-90% 14–14–15

*rest 2 min*

EMOM x 6 alternating sets (3 each)

Odd – 40 sec echo @ 85-90% 13–12–13

Even – 40 cal ski @ 85-90% —- 12–12–12

9/13 – OFF, tailgating shenanigans – done

9/14 – OFF

9/15

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization 

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 8 reps (no tempo), rest 1 min x 5 sets

(115-135

125

B1 – Straight leg seated db Z-press x 12 reps, rest 45 sec

30 – had 1 maybe 2 RIR

B2 – Wide grip strict pullups x 7 reps, rest 90 sec x 4 sets

this felt good and strong

+

2 sets for times

30 ring pushups

20 ring rows with feet elevated

20 ring pushups

15 ring rows with feet elevated

rest 3 min bt sets

5:54—5:16 – on the 2nd set, broke everything up in very small sets with short rest

+

C – Dbl DB cuban presses x 10, rest 1 min x 3 light sets

10’s

9/16

8-10 min light run

*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery

+

8-10 min light bike

*same as above, 15-20 sec ‘burst’ every 2 min

+

For time, working 1 min on and 30 sec off until work is completed

21-15-9-15-21 reps each of

Wallballs @ 20lbs to 10ft

Toes to bar

7:45 – only had passive goals with this today. Make sure you get both movements in each interval and I knew I would have to break TTB so make sure they were short breaks. TTB felt pretty good, until the back end of the 2nd 15. With that in mind I expected the last 21 to be a bit tougher but the longer break of the 21 wall balks and a rest made them feel better than expected. But I had already audibled to do smaller sets 

9/17

A1 – Strict HSPU x 10 reps, rest 1 min

(6/4)—(7/3)—(7/3)—(6/4)

A2 – Back squats x 10 reps, rest 1 min x 4 sets

*back squats around 115-135

135

B – Floating deadlifts – 5×5, rest 90 sec

*mod loading, maybe 175-195lbs, move well

185

C1 – 1-arm KB turkish situp x 5/arm

C2 – KB hip to halo x 5/direction (10 total)

C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 5 sets

This might be one of my favorite little accessory pieces but man it feels dense

D – Every 2 min x 4 sets

24 1-arm KB hang snatches @ 24kg

Recover felt so much better today, shoulders and hips got tired from the increased density but could definitely tell the progress from the last 2 weeks – but broke this up but the kb never hit the ground

9/9

8-10 min light run

*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery

did outside and burst outside was very relative as it was a slow drip warming up today

+

8-10 min light bike

*same as above, 15-20 sec ‘burst’ every 2 min

on C2 today

+

Every 1:30 x 4 sets

6 deadlifts @ 135lbs + 6 hang power cleans @ 135lbs + 6 bar facing burpees

:34 — :29 — :27 — :28 – i stepped up on my first set of burpee and after that I knew I was good to move faster. The barbell felt a little heavier than I would’ve like but it felt freaking awesome to have some intensity and push the comfort level

+ (rest as needed)

Every 1:30 x 4 sets

12 row cals + 36 DU’s

1:03–:54–:57–:58

9/10

A1 – Bench press – 6,4,4,2,2. rest 90-120 sec

170–185–185–210–210 – after the 1st set of 2 at 210, without a spot I thought man I’m not going to risk a jump when I had to grind out the lock out and then I smoked the last one

A2 – Paused front squats – 4,2,2,1,1. rest 90-120 sec. 2 sec pause at depth each rep.

*goal will be to build for each set, for each movement

235–240–240–250–260–275(x) – 265 – I really wanted 275 and probably got a little greedy, but I didn’t’ have the fight to stand it up, my hips shot up too fast out of the hole and couldn’t keep my elbows up. But I did not want to end here on a miss so I went to 265 and wished I had gone for 270

B – B-stance BB hip thrusts x 7/side x 5 sets, rest 1 min bt sides

*keep these moderately loaded so you can get good isolation on the loaded side

115

C1 – 1-arm KB turkish situp x 5/arm

C2 – KB hip to halo x 5/direction (10 total)

C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 5 sets

done

D – Every 2 min x 5 sets

20 1-arm KB hang snatches @ 24kg

This felt better aerobically compared to last week but it got a little squirrelly as I feel I was getting a little tired. Wished I had taken in some carbs at some point mid session

Oh yeah, and I’m out Saturday…..a little tailgate time in Tennessee for the Tennessee Georgia football game. but Friday is good to go.

9/6

EMOM x 8 alternating sets (4 each)

Odd – 30 sec echo @ 85-90% 9–10–9–10

Even – 30 cal row @ 85-90% 10–10–10–10

*rest 2 min*

EMOM x 8 alternating sets (4 each)

Odd – 30 sec ski @ 85-90% 9–9–9–9

Even – 30 cal row @ 85-90% 9–9–10-10

*rest 2 min*

EMOM x 8 alternating sets (4 each)

Odd – 30 sec echo @ 85-90% 10–9–10–11

Even – 30 cal ski @ 85-90% 9–9–9–9

+

Easy 2k continuous jog

completed on assault fitness runner

9/7 – OFF

9/8

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS x 5 reps (no tempo), rest 1 min x 6 sets

(same load across, take from floor and move smoothly

On paper I really wanted 155 and after warming up I knew that was too aggressive. So I went for it at 145 and during the 3rd set I didn’t feel smooth. Shoulder stability felt decent but keg drive is where I felt I lost my smoothness. So I dropped so 130 and started back from set 1 there. 

B1 – Seated DB elevator press x 10 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

Starter at 30 but dropped to 25, not sure if it was just some major shoulder fatigue or just personal fatigue or a combo from having to hit the gym a little later than normal. 

B2 – False grip elevator pullups x 5 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 5 set

I was not able to get chest to ring on rep 5, so I had to fight and grind and kil a little just to get close. 

+

2 sets for times

25 ring pushups

15 ring rows with feet elevated

15 ring pushups

10 ring rows with feet elevated

rest 2 min bt sets

3:30 — 3:46 – broke up the 2nd set a lot to try and keep the chance of hitting  failure low. 

+

C – Dbl DB cuban presses x 8, rest 1 min x 3 light sets

10