Ben Plotnicki

9/5

A1 – Snatch grip BTN push jerks x 3 reps, rest 30 sec

A2 – High hang squat snatch single, rest 2 min x 6 sets

125–135–145–155–160–155

B – Strict HSPU – 2 max effort sets, rest 3 min bt

9–7 lost my midline on the last set and feet came off the wall but might or might not have been able to press out rep #8

C – Strict pullups – 2 max effort sets, rest 3 min bt

14–11 was really hoping to be much closer to 20 on the first set 

+

4 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

Done – really tried to slow down my wall walks today, I was really trying to get consistently 4 steps, but if I overreach I feel i am limited by my thoracic mobility and I struggle with over extension in my back

8/30

Travel day today so no gym today. 

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

+

Every 1:30 x 4 sets

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

+ (rest as needed)

Every 1:30 x 4 sets

12 row cals + 36 DU’s

8/31 – OFF

9/1

Travel day back home so fo used more on quality rather than really pushing the progressions on A and kept consistent with B-D

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 @ 21X1 tempo x 5 reps, rest 2:30 min x 5 sets (build again)

125

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

30

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 4 sets

5 was a fight but good 

C1 – Bottom of ring dip support hold 18-21 sec, rest 30 sec

18 definitely a fight today 

C2 – DB arc rows x 10/side, rest 90 sec x 5 set

Dropped back to 15

D1 – Single leg standing side to side KB pass x 5/direction

D2 – Banded frog pumps x 12

D3 – Banded hip thrusts x 12, rest as needed x 4 sets

Done 

9/2

Hip/knee prep (2x through if you have time) 

Banded TKE x 30/side 

Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44

30 sec/side half kneeling diagonal stretch 

Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share ) 

90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4 

Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok ) 

Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )

+

5 min echo bike, nasal breathing only

+

Every 5 min x 8

Sets 1-2: Bike erg 1.25k @ 84%

1:51.4—1:49.9

Sets 3-4: Ski 600m @ 84%

1:59.5—2:01.3

Sets 5-6: Bike erg 1.25k @ 88%

1:47.6—1:48.8

Sets 7-8: Ski 600m @ 88%

1:57.5—1:57.0

+

5 min down regulation breathing (feet elevated, head supported)

9/3

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

160–175–190–205–210

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

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

185–215–235–245–260 – overall weights didn’t feel too bad today what felt tough is the rack position on the “heavier” loads

B – B-stance BB hip thrusts x 10/side x 4 sets, rest 1 min bt sides

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

95 – pulled back a little bit as I felt I was forcing the issue a little bit last week. 

C1 – 1-arm KB turkish situp x 5/arm

44

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

35

C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 4 sets

60

D – Every 2 min x 4 sets

20 1-arm KB hang snatches @ 24kg

Done – it felt so good to get my heart rate up, but this was also the perfect challenge as I knew I would have no problem, with the rep range and weight but the little over 1 min rest was needed. I do feel currently a big thing missing is the level of rec educational bt intervals  my heart rate stayed elevated a little longer than im used to.

8/22

A1 – Snatch grip BTN push jerks x 3 reps, rest 30 sec

A2 – High hang squat snatch triples x 3, rest 2:30 x 5 sets

*work light, 85-95lbs. tech focus

95 across – snatch felt smooth and crisp

B1 – DBl DB OH carry x 50ft @ 50lbs/hand, rest 20 sec

B2 – Butt to wall strict HSPU x AMRAP (-2) reps, rest 3 min x 4 sets

6–4–4–4 being inverted right now makes me really dizzy 

+

4 rounds @ steady effort 

3-4 strict ring pullups

3-4 wall walks for consistent step cadence

8-10 feet elevated ring rows

10-12 Parallette pushups

done

8/23

6-8 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 minutes, 3 bursts – on assault fitness runner, 20sec between 1100-1200 watts

+

6-8 min light bike

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

8 minutes 3 bursts, was hard for me to tap into power here for 15 seconds, but got around 600

+

Every 2 min x 8-10 sets

3 power cleans @ 135-155

6 toes to bar

18 DU’s

*hopefully some controlled breathing/intensity here. *can decrease density/volume as you see fit based off of how you’re feeling

10 sets, and first half I had a few misses on Dubz, but kept everything under 37 seconds – also stayed at 135, warming up 155 did not feel fast and snappy

8/24 – OFF

8/25

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )

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 @ 3111 tempo x 3 reps, rest 2 min x 6 sets (build from last week)

95–115–125×3–135

B1 – Seated DB elevator press x 8 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30

B2 – False grip elevator pullups x 4 ‘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 4 sets

the 4 reps was much togher this week and had to baby kip on 4 on the 4th set to get chest to rings

C1 – Bottom of ring dip support hold 15-18 sec, rest 30 sec

tried to go at least 16 sec on all so I could for sure do more than last week, had one 18, a couple of 17’s and 16’s

C2 – DB arc rows x 8/side, rest 90 sec x 5 sets

D1 – Single leg standing side to side KB pass x 5/direction

D2 – Banded frog pumps x 12

D3 – Banded hip thrusts x 12, rest as needed x 3 sets

done

8/26

Hip/knee prep (2x through if you have time)

Banded TKE x 30/side

Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44

30 sec/side half kneeling diagonal stretch

Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )

90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4

Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )

Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )

+

5 min echo bike, nasal breathing only

+

Every 4 min x 12

Sets 1-3: Bike erg 1k @ 80%

Sets 4-6: Ski 500m @ 80%

Sets 7-9: Bike erg 1k @ 85%

1:49.5—1:49—1:49.8

Sets 10-12: Ski 500m @ 85%

1:59.4—-1:59—1:59.4

i’m not even going to say that I’m close to being back because I do still feel some limitations but the difference from last week to today is night and day.

+

5 min down regulation breathing (feet elevated, head supported)

8/27

A1 – Bench press – 8,6,6,4,2. rest 90-120 sec

150–160–170–185–200

A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec pause at depth each rep.

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

170–190–210–230–240

B – B-stance BB hip thrusts x 8/side x 4 sets, rest 1 min bt sides

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

125

C – Sandbag on shoulder carry x 60ft into sandbag bear hug carry x 60ft, rest 2 min x 4 sets

So much easier than last week

D – Dbl DB walking lunge @ 35lbs/hand – 50ft every 60 sec x 6

Last week I was not able to step through on every single step, and even started having to step together more frequently, but today, the lighter weight felt closer to the way it should and was able to step through on every single lunge step

8/18

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )

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 @ 3111 tempo x 4 reps, rest 3 min x 5 sets (light loading, tempo/positional focus)

75×2–953

B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30’s

B2 – False grip elevator pullups x 3 ‘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 4 sets

Done – the 3rd rep became pretty tough from set 3 on

C1 – Bottom of ring dip support hold 12-15 sec, rest 30 sec

done

C2 – DB arc rows x 6/side, rest 90 sec x 5 sets

15

D1 – Single leg standing side to side KB pass x 4/direction

D2 – Banded frog pumps x 10

D3 – Banded hip thrusts x 10, rest as needed x 3 sets

done

8/19

Hip/knee prep (2x through if you have time) 

Banded TKE x 30/side 

Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44

30 sec/side half kneeling diagonal stretch 

Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share ) 

90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4 

Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok ) 

Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )

+

5 min echo bike, nasal breathing only

+

Every 4 min x 10 

Sets 1-3: Bike erg 1k @ 80%

Sets 4-6: Ski 500m @ 80%

Sets 7-8: Bike erg 1k @ 85%

Sets 9-10: Ski 500m @ 85%

This was really hard, even downshifting my effort, just breathing here was tough – 2:00 on bike, 2:06-ish on ski, 1:57 on bike – 2:00 on ski

+

5 min down regulation breathing (feet elevated, head supported)

8/20

A1 – Bench press – 8,8,6,6,4. rest 90-120 sec

135-145-155-165-185 – was at max effort for 4

A2 – Paused front squats – 6,6,4,4,2. rest 90-120 sec. 2 sec pause at depth each rep.

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

155-165-185-205-225 – about one left in the tank

B – B-stance BB hip thrusts x 6/side x 4 sets, rest 1 min bt sides

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

115

C – Sandbag on shoulder carry x 50ft into sandbag bear hug carry x 50ft, rest 2 min x 4 sets

Only had access to a 100 today but that was probably perfect for the day

D – Dbl DB walking lunge @ 35lbs/hand – 50ft every 60 sec x 5

About 30sec each set

7/28

A – TNG power cleans – 3 reps every 30 sec x 4, rest 2-3 min x 4 sets

155–165–170–180 – things got a little sloppy on set 2 so that changed my trajectory of loading plan, but I was more locked in on set 3 and felt pretty good

B – Dbl DB push presses – accumulate 50 reps @ 50lbs/hand in as few sets as possible

15–17–13–5 – obviously by hitting that larger number on the 2nd set I could’ve done a better job of warming up for the first set, I also didn’t track rest time, but it wasn’t a crazy long time. 

+

For time

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

Toes to bar

Kipping HSPU

3:53

rest 5 min

For time

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

Chest to bar

Wallballs @ 30lbs

4:23

TTB felt decent, hspu felt a little off, the transition for hspu back to TTB I got a little dizzy on some of them and that slowed down my transition time. The wall ball piece, felt like it was a lot faster than that, CTB felt better today than they have been feeling but the 30lb wall ball gave me a couple of problems. Not the weight but I didn’t catch several of them cleanly and lost it forward or dropped it

7/29/2025

A – Banded back squats – 3 reps EMOM x 8

185

B1 – DB goblet squats x 15 @ 80-90lbs, rest 90 sec

At location only had a 95 so went with that and the hardest part was cleaning the dang thing up into the goblet hold

B2 – Kickstand stance dbl DB RDL x 6/side, rest 90 sec x 3 sets

50’s

C – 1-arm DB OH walking lunge x 50ft (switch hands at 25), new set EMOM x 5

This started out smooth, around 30-32 seconds and set 3&4 felt like I was trying to rush things a little and got a little sloppy. This was way more fatiguing than I expected it to be

D1 – Ant tib raises x 15-20, rest 1 min

done

D2 – Bent knee calf raises x 15-20, rest 1 min x 3 sets

done

7/22 (new)
Easy bike 5-6 min
+
A. Wrist Sequence: 10 reps per position.
https://www.youtube.com/watch?v=4ffqLplXvls
B. Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=ODx4FflXZ1Y
C. Half Kneel Perpendicular Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=6Vqxhr_7LSA
D. Lunge + Quad Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=eS4o4jmzTac
E. Down Dog Calf Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=IarD4i20w_o
F. Elevated Cat Stretch: 2 x 60s hold, rest 30s.
https://www.youtube.com/watch?v=QvmU8Uc3NgY
+
Easy bike 5-6 min
This was exactly what I needed

7/23 (new)
Still very very tender, so this was one more perfect day of easing back into training.
Easy movement day with machines
Every 3 min x 3-4 sets
Bike erg 15 cals
Row 15 cals
+
Mobility/activation work
5 lightly loaded kang squats, rest 30 sec
Knee pressouts from deep squat x 5/side + Alternating sky reaches from deep squat x 3/side, rest 30 sec
High tension banded pull throughs from sumo stance x 15-18, rest 30 sec
Seal walk with feet on slider x 30ft forward and 30ft backward, rest 90 sec x 3-4 sets
+
Every 3 min x 3-4 sets
Bike erg 15 cals
Row 15 cals

7/24 – OFF

7/25
A – Snatch grip deadlifts x 3 reps @ 41X1 tempo, rest 90 sec x 3 building sets to open up the ROM
*not too heavy here, treat it like a positional primer
155
B – Power snatch x 1/Hang Squat snatch x 2 – new complex every 2 min x 5 sets, lets start working sets at 135
135–40–145–150–155
C – Push jerk x 4 TNG reps, rest 2 min x 4 sets
*lets start working sets at 155-165lbs
165–175-185–195
D – Paused front squat x 1 rep + regular front squats x 3 reps, rest 3 min x 4 sets
*pause = 5 sec deadstop pause at depth
*lets start working sets at 185-205 or up
205–215–225–230
E – Deadlift – 1 rep every 10 sec x 10 @ 255-275lbs, rest 2-3 min x 3 sets
255 for 1st – 275 or next two —- all except for the last set, did a combo of double overhand and mixed grip. Lowered each one to the ground.

7/26
TTT Running Gait Prep – https://www.youtube.com/watch?v=llfzaIRyY8I
+
5-10 minute easy jog
rest 2:00
6 x 800m run at 85-90% effort, 200m easy jog b/t sets
rest 2:00
5 minute easy jog
Called it at 5, it was really freaking HOT, and I did this at 2pm, but that wasn’t the main reason i called it. IN the 5th set, I could feel my running mechanics were starting to fade a little bit and I felt that irritation on my hamstring. Going into this I wasn’t going to push the 85-90% effort, this is the best my knee/hammy has felt in 2 months so didn’t want to force that issue, but was trying to hit each 800 around 4 minutes, but the 4th round I dropped outside of that. I did this on the track and the heat was amplified.

7/27 – OFF

7/7
A1 – TNG power snatch x 7 unbroken reps @ 135lbs, rest 10 sec
A2 – Power snatch x 7 singles for smooth speed @ 135lbs, rest 4 min x 2 sets
This is the perfect set up for me to build some confidence with snatch cycling at this weight. It was hella tough but just trusted some positions and towards the end just grip and rip
B – OHS @ 22X1 tempo x 3 reps, rest 2 min x 5 sets
*stick around 125-135lbs, and keep working that narrower grip position
I went with strict press grip….i got video but camera angle was poor so can only see bottom position. But I do feel all the ankle/calf work i am putting in is paying off.
+
For time
50 toes to bar
100ft dbl DB OHWL @ 50lbs/hand
50 chest to bar
100ft HSW
This was bottlenecks all over the freaking place. 19:26 – i think the first bottleneck was all of the delicious holiday food and time in the sun over the holiday weekend. I did not drink a whole lot but enough to throw off some hydration balance. The paddle time, the sun time and lots of not normal foods. On to the workout…I did want to see my TTB capacity so i came out very aggressive and it bit me hard 15/15 with short breaks then an 8 and chipped away. Lunge was just hard. CTB confidence and trust was low and hsw was survival.

7/8
Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)
+
Every 3 min x 15 sets
Row 500m
*same targets and splits as last week, denser
My numbers were very similar, maybe a tick off last weeks average time, but I will say I felt like my effort last week might have been at a 8 or 9/10 RPE, and this week felt more like a 7 or 8 to hit those numbers so even though data might not show even with more density it did feel waaayyyy easier.

7/9
A – Every 2 min x 6 sets – High hang snatch x 1/Below knee snatch x 1
*start this around 135lbs, build every 2 crisp makes
135 — and i should have made smaller jumps, 145–155 and missed 160 so i went back to 150
B – Squat snatch triples from floor – 4 sets to find tough load for the day, all 3 reps completed within 25 sec window
155–160–165–170
C – Power clean – 10 TNG reps @ 155-165lbs, new set every 2 min x 3
D – Thruster x 1/Front squat x 3/Thruster x 1 – new complex every 2:30 x 5, build to heavy load for the day
195 was my last successful lift, missed the last thruster at 205 but it was more a poor rerack from the front squat to the thruster
E – 1-1/4 BB hip thrusts x 6 reps, rest 2 min x 4 sets
245

7/10 – OFF

7/11
A – Push press – build to strong single
215 – got a little greedy and unsuccessfully went for more
B – Push press – 1 rep EMOM x 6 @ 85-88% of A
185
C – Banded strict press – 5 sets of 10, rest 90 sec
*light load, red bands anchored low
65
+
4 sets on a running clock
At 0:00 – Bike 2000m @ 1:53-1:56/500m
At 4:00 – 30 wallballs @ 20lbs
At 6:00 – 25 HR pushups
new set every 10 min
This was a fun piece…..tried different wall ball strategies but should’ve gone for UB on every set just to see how well i recovered. Only did so on the last set

7/4
Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)
+
4 rounds for time
1000m bike erg
100 DU’s
10 wall walks
Actually got up early and rented kayaks and went on a kayaking adventure. I know I cannot put absolute accuracy into my apple watch but the paddle distance was around 4000 meters. It wasn’t getting after it the whole time but it was a good combo of work and fun.

7/5
A – Power clean x 1/Hang power clean x 2, rest 2 min x 5 sets
185–185–195–200–205
B – Single DB goblet squats x 30, rest 3 min x 3 sets
*go pretty heavy here, 70-80lbs
75 — felt more fatigue in my shoulders and a bit more heart rate then feeling it in my legs.
+
For time (12 min cap)
30 snatch 135lbs
30 Shuttle Runs (OR 60 cal echo)
30 clean and jerk 135lbs
24 C&J…started out a bit too hot with the snatches, since I know this is a little weakness from cycling at this weight, I wanted to be aggressive but was too aggressive. Also kept in the run as I wanted to see how it felt and it felt ok but I didn’t push it too hard. Steady and smooth and just didn’t have much time when I got back to the barbell. Which was a good sense of urgency to just grab the barbell and just go and not think about it until the clock ran out.

Also, quick little reminder, I have a fun partner comp on Saturday July 19th. Very fortunately there are not events that will be heavily taxing on the hamstring so will be able to get through that weekend with no mental stress over worrying about that.

7/1

Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)

+

Every 3:30 x 15 sets

Row 500m

*start this at 1:56-1:58, and try to get marginally faster with each one (like on the range of .2-.3 sec/500m faster)

1:57.7—1:56.3—1:55.8—1:55.4—1.55.0—1:54.5—1:53.5—1:53.4—-1:53.0—1.51.7—1:51.1—1:50.4—1:50.2—1:49.1—1.46.7

7/2

A – Power snatch from blocks at knee height – 1 rep every 12 sec x 4, rest 2 min x 4 sets

125—145—155—160

B – 30 1-arm KB hang snatches @ 24kg, rest 3 min x 4 sets

*switch hands every 5 reps

done

C – Box squats – 6 reps every 2 min x 6 sets

*set this up at parallel and challenge the loading/endurance here

235 across – was pretty diligent on not spending any time on lockout feeling like a greater challenge with time under tension

D1 – Single arm BB suitcase deadlift x 6 into single arm farmer carry x 30ft, rest 15 sec bt arms, 1 min after both

75

D2 – Single leg BB hip thrust x 5/side into double leg BB hip thrust x 10, rest 2 min x 4 sets

95 first time 95 has felt controllable with single leg work

6/30
A – TNG power snatch x 5 unbroken reps, rest as needed building to tough set for the day
155
B – OHS @ 31X1 tempo x 3 reps, rest 3 min x 5 sets
*challenge yourself to go a little more narrow on grip than you usually would, lets strengthen the overhead position
Excited for this because I definitely am not where I want to be nor am I where I think I need to be. 125—135—145—155—165

https://youtu.be/Ww7cR-f7_nM
+
AMRAP 12 min
12 1-arm alternating DB snatches @ 50lbs
50ft 1-arm DB OH walking lunge (switch hands at 25ft)
48 DU’s
50ft HSW
3 rounds – the DU were a little uncomfortable, maybe about a 2 out of 10, I don’t want to classify as a 3, but definitely effected me more mentally than physically. Not a great handstand walk day either. Surprisingly, I felt very little issue from lunges so that is a good sign. But this double under situation does make me a little nervous for the Friday session with 300 DU if I feel the same way.