Ben Plotnicki

AM

AB 100 cal progressive intensity warmup

done

+

(goal of completing all sets this week)

AB 60 sec @ 425+ watts

60 sec rest x 8 or until you can no longer hold pace

if successful on all 8 sets above

AB 60 sec @ 425+ watts

30 sec rest x 6 or until you can no longer hold pace

if successful on all 6 sets above

AB 60 sec @ 425+ watts

15 sec rest x 4 or until you can no longer hold pace

Wasn’t sure I was going to be able to complete it all the way through for the way I felt around set 5&6 in the first part. It mentally felt harder with the 60sec rest, not sure why, but when I got to the 30sec rest and 15sec rest I wasn’t able to think much just had to go. Pretty happy that I was able to power through.

PM

Ring MU x 3-5 reps, 2 sec isometric hold at the top of the dip lockout on each rep

new set every 2 min x 5
4-4-4-4-3 – only went for 3 on the last set because I felt in the 4th set that I was starting to lose power in the re-opening of the hip around rep 3….so I just made the call to hit 3 with what felt like really good quality.

+

4 rounds for time

6 bench press @ 185

50 DU’s

25ft HSW

(rest 5 min after completing)

For time

30 deadlifts @ 315lbs

7:38 – had to break the bench press up in set 3&4, 1st round handstand walk kicked up and only made it about 3ft. Started back from the beginning and then did all 25ft walks unbroken

3:20 – didn’t feel as heavy as it did in the past but definitely felt heavy when I was 10 reps in and had to keep my sets around 4-5 reps at a time. Did finish out with a set of 6 as I told myself don’t put it down, bar path was not great on the last rep but was able to grind through.

Open workout 13.1 (snatches/burpees)

159 – 9 reps @ 165. Without having a video to review I can only conceptualize what I feel my time stamps are and my personal feedback from today. My goal was to be aggressive on my burpee and see what happens with the barbell. On the first 40 burpee, I finished somewhere around 2:30ish, I know I had 18 burpee in the first minute, 31 by the second minute. A little hotter than I had planned but I wanted to be aggressive, my original goal was to do 5’s at 75, but I transitioned quickly and got 4 right out of the gate, I thought hit a few 4’s, I did one set of 3 and thought that shit can’t fly. I did finish the 30 before the 5 min mark. I wanted to be faster with the 75lb barbell, but I also wasn’t planning on being as aggressive out the gate. The 30 burpee were pretty steady I feel and I believe I was around a 4sec/rep clip. I don’t remember # exactly but I hit 18ish reps, made my plate change and then finished a little after 7. My original goal was 1 rep every 6 seconds but the 135 bar is where I struggled to keep pushing hard. Having a judge/counter/coach here would have been huge to keep me on target. I didn’t want to push here but would’ve have been able to had there been another presence, I should be able to dig in myself, but when it started to hurt a little I let back a little. I know I finished around 12 ish, and the 20 rep of burpee I broke to change plates several times. With about 90seconds to go I grinded through the 165. Even though I only got 9 reps, the effort at 165 was way better than it was at 135. If I could’ve managed my 135 snatch better and the 20 burpee and plate change/rest better I could’ve been in a better position. Overall I’m not too bummed with my score, I took a risk pushing the first burpee and with something on the line I feel pretty confident I would’ve been more equipped to tolerate the pain.

tttTD (KB OHWL/DL/T2B that you missed when on-site)

2 rounds even – I had zero mental toughness today. I had mentally prepared that the lunges were going to be my biggest obstacle. And the first round wasn’t as bad as I predicted. However the deadlift took the longest and I had the hardest time mentally hanging on for high reps. My goal was to have really quick transitions and I succeeded there but where I was mentally weak was my breaks during the middle of those sets. On the second round of lunges I could feel myself overextending at my low back to try and create a better position overhead. I also could feel my left elbow wanting to bend. I fought it pretty hard but towards the end of each round it became a bigger and bigger fight. I fought to hang on for a big set to finish the second round of TTB but not enough time to really dig in and try and get a set of lunges in. Just wasn’t mentally prepared to put up a big fight today.

+

A – Back squats – 4 sets of 10, no longer than 1 sec rest at top of each rep, rest 2 min bt sets, same load across

185

B – Front squats – 4 sets of 5, no longer than 1 sec rest at top of each rep, rest 2 min bt sets, same load across

215

C – Feet wide and turned out GHD hip extensions x 15 + 20-25 sec GHD sorenson hold, rest 2-3 min x 4 sets

Done – holy cow, the sorenson hold made my hammies shake like never before. I really really tried hard to make sure that I did not feed into my pelvic tilt.

Squat clean – 1 rep every 20 sec x 5, rest 3 min x 4 working sets, build to tough load by last set

185-205-225-245 – and the 245 felt really good too so was super happy with that. 

+

Push presses – 6 TNG reps, new set every 2 min x 4

185 – the last 2 sets were a grind

+

4 sets, rest walk 4-6 min to recovery bt sets

Bike 2 min progressive intensity (start at 250 watts, end above 450), rest 30 sec then into following pieces at 90-93% effort

Set 1: 20 row cals, 15 burpees to 6in touch, 15 wallballs @ 30lbs, 6 bar MU

Set 2: 15 burpees, 15 WB, 6 bar MU, 20 row cals

Set 3: 15 WB, 6 bar MU, 20 row cals, 15 burpees

Set 4: 6 bar MU, 20 row cals, 15 burpees, 15 WB

3:15-3:11-3:31-3:44 – except for the last set, I broke on each wall ball, I video sets 2 and 3 because I wanted to see how long the breaks cost me and how long I let the ball stay on the ground. I mostly did this for my benefit. BMU felt really good today. My main focus today was fast aggressive transitions. Rower was not able to maintain the power throughout the 4 sets. On the last set specifically even trying to hold a high output was having a hard time averaging a calorie per pull. I was even staying in the 1200 range and was just not maximizing my pull.

2/3

Squat snatch gauntlet

EMOM

5 bar facing burpees + 1 squat snatch

(start at 155lbs, add 10lbs/make until you cant hit the lift inside the 60 sec window. ideally have someone there changing weights for you so you can rest during the remaining time in each window, but if not and you start getting close on time, extend working window to 75-90 sec so you have a true chance at hitting each lift)

205 – smoke checked it – then wasn’t able to create anywhere near the same power or effort at 215

+

Take 85% of last successful lift and hit 4 quality singles for the day on full rest

175

+

Clean x 2/Jerk x 1/Clean x 1/Jerk x 1 – 3-4 working sets, try to have these start at 255 and build as able. take 10-12 sec bt cleans and 10-15 sec bt first jerk and third clean. rest as needed between complexes

255-260-265 missed last jerk. I didn’t feel like I was getting great leg drive, but I wanted to video to see what was going on and even on my dip, my weight is starting to shift forward, so not just on the drive phase but it starts in the dip. I did not feel this at 255. I just felt a weak leg drive at 260 but it’s not necessarily that 

+

Burpee volume progression

8 sets

Odd sets – 10 row cals @ strong effort into 12 bar facing burpees @ 2.5 sec/rep

Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 12 bar facing burpees @ 2.5 sec/rep

Rest 30 sec bt sets

*if you fall outside of 30 sec window rest 2 min then continue and accumulate volume for the day

I successfully made 7 full sets – on set 6 my bike output dropped drastically and carried over into the next row, I tried to mentally settle in and make sure the row stayed about 1200, and did so but that got me in the next round of burpee

+

C – Front plank with hands on low rings x 60 sec on, 2 min rest x 4-5 sets

Only had time for 2 sets and forgot to get a couple more when I got home

2/4

AM

AB 100 cal progressive intensity warmup

done

+

(goal of completing all sets this week)

AB 60 sec @ 400+ watts

60 sec rest x 8 or until you can no longer hold pace

if successful on all 8 sets above

AB 60 sec @ 400+ watts

30 sec rest x 6 or until you can no longer hold pace

if successful on all 6 sets above

AB 60 sec @ 400+ watts

15 sec rest x 4 or until you can no longer hold pace

Completed……..the middle two sets w/the 15sec rest were hands down the worst, i hovered more bt 392-409 – but figured that was close enough to keep going

PM  (DSGN)

Ring MU x 4-5 reps, 2 sec isometric hold at the top of the dip lockout on each rep

new set every 2 min x 4

4 reps each time – they felt really good, I found my best mechanical position was to descend back into the bottom of the dip, I know this isn’t most efficient for reps in a workout, but this felt good for the set up for today and and since it has been a little while since we have gotten some in

+

(DSGN)

For time: 

3 Rounds: 

10 OHS – 95/65# 

12 CTB Pull-Ups 

+ 

3 Rounds: 

10 Power Clean and Jerk- 95/65# 

12 TTB 

+ 

3 Rounds:

10 Thrusters – 95/65# 

30 DU’s 

+ 

3 Rounds: 

10 Power Snatch – 95/65# 

12 Bar Facing Burpees 

19:59 – I planned on treating this as a 20 min time cap, I could’ve easily been more aggressive on the first 3 couplets, but I over paced because I had a feeling the power snatch and burpee would be a major bottleneck for me. I don’t remember exactly where I was but I believe I was around 13 minutes when finishing the thruster double under couplet. I was super conservative on that one. And at the point of the power snatch burpee couplet I just didn’t want to push hard mentally

(167) i counted my burpee total up to this point for the week

2/5 (partial DSGN)

Very very very poor night of sleep – as the session went on I didn’t have it and felt a little run down after the ghd sit ups, just being inverted in odd positions didn’t feel good. And then the up and down of the ski started messing with me as well. And as the day progressed and into today (Thursday – i have a little bit of sinus congestion build up)

DSGN HS Walk Speed + HSPU Strength: 

A. HS Walk: 25ft – AFAP x 6 sets; rest as needed for speed/high turnover 

Felt super fast here today, didn’t get the time on any but this was the best handstand walk efforts that I have had period

B. HS Walk: 100ft – AFAP x 2 sets; rest as needed to full recovery – aim for straight 100ft line if able

3:09 – 72ft unbroken (about as fat as I can go safely – completed in 41 seconds, took about 20sec to rest kicked up and ate shit after big time at the next 12ft marker 

2:19 – I think it was about 58/62 feet unbroken this time, and was quicker in transitions bt breaks

+

Every 5 min x 3 sets

3 rounds of

1 rope climb + 30 DU’s

w/a 12ft rope I made sure I did  – 6 rope climbs in each round of 3, tried it in various to different set ups

+

Every 5 min x 3 sets

2 rounds of

6 dbl KB hang snatches @ 53/hand

12 GHD situps

Couldn’t find a good set up for the ghd and it was messing with me and after the 2nd set I called it

+

Every 5 min x 4 sets

Ski 750m @ tough but repeatable effort, finish times should be within 5 sec of each other

1 ski in and just felt off

1/29 (DSGN)

A. EMOM x 12:

Min 1: 5 Front Squats

Min 2: 7 Clean Grip Deadlifts

Min 3: 9 DB Strict Press

Wasn’t sure if bar was supposed to come from the ground for the front squat and use the same bar for the cgd, or use a rack. So I just used the same bar, which made the cgd super easy but that was ok as this is my long day. 165 and 35’s on strict press

Part 2 – Gymnastics & DB Cycling:

8-10 sets for time:

6 Strict HSPU’s

12ft HS Walk

6 Kip HSPU’s

12ft HS Walk

Rest 30 sec every 2 sets

I really really should’ve thoroughly thought about these numbers here and used last Friday’s session as an indicator of big picture as what was realistic for me to get the right stimulus. Did 2 rounds and got punched in the face really quickly. At that point I realized that 30sec rest was not going to be enough to sustain those numbers. So instead of lowering the reps per round I grinded out each round and rested a little longer. Also gave myself a time cap that if I wasn’t done to stop. So I got 6 rounds in and it was a huge grind on the strict and the hs walks

Rest as needed

For Times w/ 50/35# DB’s:

30 Wallball – 20/14#, 10/9′

30 Double DB Front Rack Box Step Overs – 24/20″

15 CTB Pull-Ups

5:47 – doulbe db step overs are the devil! – c2b was in 6/5/4 and i tried to drop, turn around right back up and I really liked that. Might not have needed to do it but wanted to try and see if I could make it work quickly.

Rest 2:1 (rest double the time it takes to complete the work)

30 Wallball – 20/14#, 10/9′

30 Double DB Hang Power Clean/Jerk

15 CTB

4:59 – took too big of sets on the dbl db work, it caused me to put the db’s down and walk away. Big mistake. 

Rest 2:1

30 Wallball – 20/14#, 10/9′

20 SA DB Split Snatch – Alternating

20 SA DB Power Clean – 10/side, then switch

15 CTB Pull-Ups

3:08 – all UB – I was mentally and physically smoked at this point, but I powered through and wasn’t planning on setting the db down at the start and I talked myself out of it several times in the middle of the set. 

Part 3 – Shoulder Health:

1. Bottom of Squat Banded Y Raises: 10 reps x 3 sets w/ 2 sec hold at end range

2. Bear to Table Complexes: 10 reps/side x 2 sets

3. Tall Kneeling KB Halo’s: 5 reps/direction x 3 sets Rest as needed b/t each for quality

Ran out of time to do it immedeately post training so had to get it in about an hour or so later

AM

AB 100 cal progressive intensity warmup

+

AB 60 sec @ 400+ watts

60 sec rest x 8 or until you can no longer hold pace

if successful on all 8 sets above

AB 60 sec @ 400+ watts

30 sec rest x 6 or until you can no longer hold pace

if successful on all 6 sets above

AB 60 sec @ 400+ watts

15 sec rest x 4 or until you can no longer hold pace

Wasn’t able to hit the 2nd interval here. So 15 sets total. Had a brain fart rolling right into the 2nd interval there as I rested 23ishsec and I was in a position of not knowing what to do, go for it even though I rested too long, rest 30 and go for 15sec rest on the next piece. So when that happened I kind of mentally checked out. 

PM

Mcgill big 3

McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)

Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets

Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest

done

+

Assault bike 8-10sec HARD for max watts, new set every 90 sec x 5

I was only able to get into the 1100’s – just couldn’t find a way to get it out of there 

+

A – Squat snatch singles x 4 reps @ 90%, 3 reps @ 93%, and 2 reps @ 95+%, rest 2-3 min bt attempts

185×4-195×3-200×1 and 2 fails at 205

B – Clean and jerk singles x 4 reps @ 84%, 3 reps @ 88%, and 2 reps @ 92+%, rest 3 min bt attempts

235×4-250×3-265×2 

C – Clean pulls 3 sets of 3 @ 105-115% best clean, rest 2-3 min

295

D – Clean grip deadlift cluster – 4.4.4, rest 20 sec/3 min x 3 sets (no TNG reps, reset at floor)

At this point I was serisouly smoked and tank was on E, and noticing that I was going to have clean grip deads in the group DSGN tomorrow decided to call it

E – Mini band monster walk complex x 10 steps (forward/backward/lateral each way), x 3 sets, rest as needed

AMRAP 3 min

3 snatches @ 155lbs

2 snatches @ 175lbs

1 snatch @ 195lbs

(no collars, transition on weight changes quickly, once you hit the single go back to 155 and try to work back up inside the 3 min window)

rest 3 min x 2 attempts

Got plates changed with 10sec on the 195 the second time through but not enough time to make a legit attempt on the first set. The second set, my back was a little fatigued and hips a little tight so didn’t move through as crisply or with as much power. Got the 2nd rep of 175 seconds before time expired in the 3 min window.

+

A – Front squats – 4 sets of 10, rest 2 min, no pauses during a set, choose a tough load but never stop moving

175 across – the weight wasn’t the hard part it felt like the 2 min was more like 30 seconds 

B – DB in lap hip thrusts x 30, rest 2 min x 3 sets

35 – almost went down but managed to push through that deep burn discomfort

+

Burpee volume progression

8 sets

Odd sets – 10 row cals @ strong effort into 10 bar facing burpees @ 2.5 sec/rep

Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 10 bar facing burpees @ 2.5 sec/rep

Rest 30 sec bt sets

*if you fall outside of 25 sec window rest 2 min then continue and accumulate volume for the day

All right, first off, now worries on keeping watts below 700! Secondly, strong effort became a very loose interpretation. Holding row cals in the upper 1300’s was much easier than I had expected, bike wasn’t as strong but never let myself dip below 300 and tried and fought to keep it in the upper of this range. So I found out pretty quickly what kind of pace I needed for the burpee to stay under 25sec, as my first set took 31 with the double step before the jump, and I thought, well I’m not going to count that as falling outside of the window. So when I went to the standard of having to jump the feet together and back together I was able to make all of them in the proper time, however, that effected output on the cyclical pieces, and I always waited a few seconds to start the burpee so I made sure I didn’t have to do any major time calculations under oxygen debt. My rest time were slightly over 30sec but not by much, as I was assuming that the more important effort was to be placed on the burpee.

+

C – Front plank with hands on low rings x 60 sec on, 2 min rest x 3-4 sets

Might have been the hardest thing in the day

Part 1: Strength

A. Front Squat: Work to a tough 5 reps in 5 working sets

225-235-245-255-265

B. Shoulders Elevated Hip Thrust: 12 reps x4; rest 2 min bt sets

115

Part 2: Pushing & Pushing

2-3 sets:

60 sec AMRAP: Strict Parallette HSPU’s – 4″ Deficit

4&4 – first set I did 2 out the gate and was pretty stoked about that, then I kicked up 2 more times and did not get all the way to the wall. So I wasted a bunch of time trying to get balanced and get on the wall

Rest 30 sec

45 sec AMRAP: Strict Ring Dips

16 & 16 – first set I did 10 &6 and second set I was going to try and get smaller sets and the same total, went 6-5-4-1

Rest 30 sec

30 sec AMRAP: Hand Release Push-Ups

15&14

Rest 30 sec

2 min AMRAP: HS Walk – 15ft Turnarounds

45 & not real sure, but don’t think it was quite 45, I was a little mentally smoked by this point

Rest 6+ Minutes

Part 3: Gymnastics

C1. Shrimp Squat + Pistol Combo w/ Plate for Counterbalance: 5 reps/side x3; rest as needed

Nice combo

C2. Star plank from elbow x 18 sec/side, rest 12 sec bt sides and 90 sec after both x3; rest as needed

Super hard for me today

C3. Tuck front lever hold on Bar: accumulate 30 sec AFAP x3; rest as needed

I sure do miss all the work on these

1/23 – OFF

1/24/2020

I had to flip flop the am and pm because in the am my stomac was really irritated and upset….the last time we had a double with aerobic work on a friday my stomach had the same issue, forget the fact that I had the same food as left overs, I still think it was the subconscious thought of all the cardio work

AM

Bike 100 cal warmup, get faster every 25 cals, ending speed around 350-400 watts, sustainable

On my bike at home and I think I have got close to re-calibrating it to be accurate towards bikes at the gym 

Forgot to track my time but my goal for each 25 was – 225-275-325-350+

+

Row 2 min @2:05 pace @20 strokes per minute

Row 2 min @2:05 pace @25 strokes per minute

Row 2 min @2:05 pace @30 strokes per minute

Row 2 min @2:05 pace @35 strokes per minute

I really enjoyed this a bunch. Hardest part was trying to keep the pace close to 2:05, which was not able to do in the 30&35spm…..my strategy to try and coordinate breathing was knowing at the stroke rate I could count total number of strokes and did many of them counting out loud on the pull, didn’t want to do all of them as I don’t want that to be the habit I need to do so but definitely helped coordinate breathing cadence 

–

Coordinate your breathing to a 1-1 (inhale on retreat, exhale on

pull… or opposite, whatever is comfortable to you) tempo on the row.

When you change the stroke frequency your breathing rate will

obviously rise, so you will be breathing slightly shallower and

faster. Spend the time mindfully practice coordinating your breath

shallower-deeper according to the cadence you are pulling at

+

Row 1000m @ increasing pace every 200m (1:55-1:50-1:45-1:40-<1:40)

Rest 5 min x 4-5 sets

3:35.7-3:38.1-3:40.3-3:34.4 – since I did this later in the day, I had a hard time holding the 1:40 pace, the first 2 sets I was barely under 1:40 and then the 3rd set pulled back just a little and the 4th set knowing it was best for it to be my last I just found a way.

PM

A1 – Arch/hollow rolls x 3-4/direction, rest 45 sec (https://www.youtube.com/watch?v=okkc07gIzOY)

done

A2 – Active arch/hollow hang x 3-4 iterations with box, pull and push through shoulder girdle while keeping strong tension through body line. rest 2-3 min x 4-5 sets (https://www.instagram.com/p/Bj-ibFuHVXC/)

done

B1 – Strict HSPU x 8-10, rest 30 sec

Held 8 each time, the 4th set was a grind as soon as I hit rep 6

B2 – DBl DB push presses @ 50/hand x 15, rest 2:30 x 4 sets 

Felt really good here, but same for the hspu, 4th set I got a little squirrely

+

3 sets

6-8 TNG power cleans @ 165lbs

90 sec row @ 1400+ cal/hr

rest 2 min

Held the row for 97% of the 90sec portions – 6 tng cleans 

+

3 sets

6-8 TNG deadlifts @ 255lbs

90 sec bike @ 375-425 watts

rest 2 min

Deads felt super tough, but bike was much easier to hold at these efforts and I stayed around 409 watts for all 3 sets

+

C1 – Supine leg whips x 3/side

C2 – Prone scorpion twists x 3/side

C3 – Mini band hip abductions from glute bridge hold x 15, rest as needed x 3 sets

D – Band pull apart super series

Meant to do all the accessory at home but was still managing stomach discomfort so I just rested

1/25

tttTD (shuttle run/thrusters, sub 150m row if needed for toe each round)

181 – 98 – run times were 20-20-22-22-23-25-25-24 – thrusters were 15-13-12-12-11-10-11-14 – on the 5th run I had a hard time staying low on the run, my back was tight and I wanted to be straight up so this is where I slowed down there. On the sets 5/6/7, I decided I was going to do 1 ub set and get in extra rest of the thruster, but all others I got a solid first set and then would pick them back up and work to the end of the interval.

+

Ski 600m @ 88%

rest 3 min

Ski 400m @ 92%

rest 2 min

Ski 200m @ 95%

rest 6 min x 3

The 600m was hard on all sets but each of the others I felt my effort was relative. 2:20.2 – 1:33.3 – 43.9 —–2:24 – 1:33.1 – 42.8 ——- 2:23.9 – 1:31.5 – 42.5

AM

4 Sets:

20 cal Row @~80-85% effort

200m Run @ 2mile pace

rest 90 seconds

20 cal AB @~80-85% effort

200m Run @ 2mile pace

Rest as needed bw sets

8:34 (air runner monitor/user error) – 6:34 – 6:19 (pushed bike harder) – 6:26

+

10min Row Recovery

done

PM

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

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

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

B – Squat snatch doubles x 4 sets, rest 15 sec bt reps and 2-3 min bt sets, first 2 working sets @ 165-185, second 2 working sets @ 185-205

175-185-190-195

C – Squat snatch singles x 2 reps based off of feel for the day, rest 2-3 min bt attempts

200

D – Clean and jerk doubles x 4 sets, rest 20 sec bt reps and 3 min bt sets, first 3 working sets @ 255-265, second 3 working sets @ 275-285

255-260-265 – these felt pretty good and much better than last week, wrist felt a lot better and helped me get in better position. The last double at 265 I caught pretty far forward and had to grind it out, made the jerk but it was a little harder than it should’ve been because of catching it forward. Then @ 275, not sure if my confidence is super shot at this barbell or or I was just smoked at this point. Don’t know if the am session still had some residual carry over to this session, due to the day they were 2 ½ hours apart so should’ve been good to go. Not sure what’s going on but i’ve been on the struggle bus with the heavy clean and jerk

E – Clean and jerk singles x 2 reps based off of feel for the day, rest 3 min bt attempts

Just didn’t have anymore in me today and I’m just trying to chalk it up to the day and week and move on. 

F1 – Banded abductions from glute bridge hold x 18-21, rest 30 sec

F2 – Banded pullthroughs from sumo stance x 12-15, rest 30 sec

F3 – Split stance KB russian swings x 8/side, rest 90 sec x 3 sets

done