Ben Plotnicki

6/10

Every 5 min x 4 sets

Row 40 cals @ 1200 cal/hr, into

Set 1: 30 GHD situps

Set 2: 20 PC/PJ @ 115lbs

Set 3: 10 ring MU

Set 4: 100ft HSW

3:26 — 3:42 — 4:49 — 90ft -> I had a feeling that after the big set of ghdsu, i was going to be effected a little, but I was happy that I kept row pace the whole time*. The ring muscle up set, was out of breath and my confidence doing muscle ups with a high heart rate just isn’t there right now. I finished with so little rest that  I told myself you have to fight for this row, i did fight for the row and it was a grind, but I did take a pause with about 12 cals to go because i did think that i wasn’t going to make it. 3 times my row dipped just below 1200 but was easy to get it back up above 1200, and the hs walk, I was just smoked mentally and physically at that point, so it too was a confidence thing as well. Overall it was a decent session but left a bad taste in my mouth for lacking some tenacity to fight and fail if i had to for the final two gymnastics movements. 

+

1-arm banded KB OH carry x 50ft/side, rest 30-60 sec bt sides x 4 sets each

@ 35

6/11

A – Front rack split jerk – 1 rep every 90 sec x 6

*working sets at 195-205lbs, smoke them all

195 for the first and then I did 205 x 6, shoulder felt pretty good here and stability and footwork felt pretty dialed in

+

For time

55 OHS @ 75lbs

55 chest to bar

55 wallballs

55 bar facing burpees

17:08 – well….i had a good plan on the overhead squat but my legs felt tired, my plan was 8-8-8 with short breaks, I stuck to this well but my speed/rep slowed down in the last set there, kept to the 8’s and last of 7, but the rest got slightly longer as the speed/rep and perception of fatigue effected my confidence to attack it at the some aggressiveness. The CTB were very weird today, it took me to the 3rd rep on every minute set to find my rhythm. I did 7 until i had to do singles and it was just feeling out of sync. My shoulders were pretty sore so not sure if it was that, I also hadn’t done CTB on the bar that I had been doing for the past sessions of the CTB progressions, which shouldn’t really make a difference at all. But that was a little frustrating, so i just chipped away. Wall balls were fine, rested more than needed towards the end of the set but was also wanting to just keep moving when i got to the burpee, and it was slow but I tried to stay as steady as possible. After these training days this week, my body is not feeling beat up, but some pretty quaility work and adapting to the heat, and just feeling a good fatigue and soreness.

6/6
Gait prep
+
3 min bike + 3 min easy jog
+
Any other mechanical warmup needed
+
AMRAP 28 min
Run 400m @ 1 mile effort
Echo bike 2 min @ max recoverable pace
Back at original running location with a turnaround, not exactly sure the distance but I’m pretty sure its a little longer than 400 meters. It’s probably right around 402 or maybe 403m. But seriously though, my goal was to hit each run around 1:50-1:55 – I never went over 1:55 but the best i could tell is I was right around that 1:53-1:55 mark. This actually felt really good today and it was really hot so that was nice for it to get very uncomfortable temperature wise as I set up my bike outside too. Since my targets were to hit those paces and i did finish my bike with about 30sec to spare and I did take off on a light light jog as a cooldown. Knee felt really good today.
+
3 sets prehab
15-20 ant tib raises from wall sit
20 sec/side copenhagen plank
30/side single leg banded TKE

6/7
tttTD – Jordan Burnett Memorial
In Teams of 2
For total time:
3rds:
25 BBJO 24/20
91 DU
…
3 rds:
25 OHS 95/65lbs
91 DU
…
3 rds:
25 BMU
91 DU
Well, this was probably the first weekend of stress free, no plan life in our new apartment and had a wonderful dinner and some wine, so I was quite dehydrated today and that did not make for the perfect recipe for getting after it. I also did not have a partner so I just hit half of it at an intentional pace to get the volume

6/8 – OFF

6/9
A – Hang Power snatch – build quickly to strong single
170 — missed 175 a little forward and tried to muscle through more of it. Did not feel super snappy today so I’m pretty happy with were I ended up and how relatively easy the 170 felt
B – Power snatch – 30 reps for time @ 155lbs
5:27 —— not sure I loved my strategy at about the halfway mark but I stuck to it. My plan was 5 quick singles, then “short rest” and that turned into that plan up to 20. In hindsight I should’ve broke off that plan at 10 and found a more consistent pace. I also started forcing things and not trusing my mechanics. So a little bummed at myself for this. But this definitely made me a little nervous as I mentally let myself truly percieve this is a major weakness of mine (snatch bb cycling)
C – Front squat – 10 sets of 3 @ 215lbs, still sticking with minimal rest here
7:34
D1 – Gliding hamstring curls x 5 reps for control of end range and eccentric, rest 45 sec
D2 – Straight leg hip abductions from side plank x 8-10 reps, rest 90 sec x 4 sets
Man, I underestimated and found a major weakness on my right side in the straight leg hip abductions.

6/2

Burgener snatch warmup – perform 3 reps of each movement with a light BB

3 dip drive

3 high pulls

3 muscle snatches

3 OHS

3 hang squat snatches

3 low hang squat snatches

3 sets up to 75

+

A – Power snatch waveload

Wave 1 – 3 singles, 1 each @ 140,145,150, rest 30 sec bt lifts and 2 min after all 3

Wave 2 – 3 singles, 1 each @ 145,150,155, rest 30 sec bt lifts and 2 min after all 3

Wave 3 – 3 singles, 1 each @ 150,155,160, rest 30 sec bt lifts

rest 4 min x 2 waveload

*little denser and more reps if hand is cooperating

done

B – Front squat – 10 sets of 3 @ 205lbs, rest as little as needed 

7:18

+

6 rounds for time

Row 15 cals

10 BBJO @ 24in

I did forget to right down my time and now that I’m updated I have forgot. But what i do remember and pondered over after this workout was my row pace. Right now, i’m comfortable 1100+, it’s still work and strong effort to be there. It made me think that I would like to be around 1200 in a scenario like this, where I might not want to keep it there because it is a little uncomfortable but i know I can work at that output and still do everything else the same and not fall off rep speed. 

6/3

EMOM x 12

1 – 30 sec strict ring pullups 11–10–11

2 – 30 sec kipping HSPU 22–21–18

3 – 30 sec GHD situps 14–14–14

4 – 40 sec easy bike recovery

+

A1 – HSW 40ft unbroken, into

A2 – HSW 4x10ft for speed, rest 3 min x 3 sets

*target for 10ft increments is practicing short rest breaks and kicking up with good speed each time

My neck was really tight today so this because a major struggle when my traps shoulders fatigued….the 40 unbroken wasn’t the problem, it was the chunks of 10’s that got hard and my breaking point today was in that 20-30 foot range. 

B – Strict pullup into lean away negative x 5 reps for slow control, rest 90 sec x 6 sets

done

C1 – Plate step ups from belly to wall HS hold x 14 reps, rest 1 min

I damn near failed when swithcing my lead hand at the last rep or two

C2 – Supinated grip bent over BB rows x 12-14, rest 1 min x 4 sets

95

D – 1-arm alternating TGU @ 16-20kg x 20 reps

*not for time

Ran out of time to get this in today

6/4

A – Squat cleans – 15 for time @ 185lbs

2:14 – i never looked at the clock for this, I didn’t want the clock to dictate any pacing and breaks, I just wanted to grab the bar and go based on feel of trying to move as fast and efficient as possible. it was probably around the 10th rep that I felt my squat speed slow down and that was the only reason i feel my pace changed.

B – BTN split jerk – 1 rep every 90 sec x 6

*start working sets at 195 this week

195–205–205–215–215–225 (I did miss one at 215 but I knew it was a technical error so I did an extra set) 225 didn’t feel pretty but did not look as bad on video as my perception of how it felt

+

7 rounds for time

7 toes to bar

7 deadlifts @ 225lbs

7 OHS @ 115lbs

11:49 – the limiter here was the overhead squat, maybe a little on capacity since we haven’t had many touches here, but it was as much my confidence in it than anything else. I did feel like this going into it so I wanted to attack transitions and the movements of the TTB and the deadlift, I was in a high respiration rate and that is where my confidence felt affected going into the overhead squat. First round was 1:10, second was 1:30 and then averaged about 1:50 after that except for the last round

5/30

Gait prep

+

3 min bike + 3 min easy jog

+

Any other mechanical warmup needed

+

AMRAP 24 min

Run 400m @ 1 mile effort

Echo bike 2 min @ max recoverable pace

*this should be some fatigued speed work here, so the 400’s should be faster than your target 5k pace, and then the echo should be JUST slow enough to be able to recover and repeat the efforts on the run. I’d say start those around 58-60 RPM and see how it feels, and adjust from there

6 runs – did at a different location that had no turnarounds but had a 2 ½ lap scenario that made for some close to calculations but effort was intentional. With no turnaround, I was trying to find my proper pace and I would have to say if I was a guessing man, my pace was more aggressive than my normal mile pace would be but I think I finally settled into that on my third run. My knee was fine after I got warmed up and was fine during the run bt was irritated as I cooled down. So what it really feels is the posterior tendon of the knee and it’s more like an inflammation than anything. Most movements do not hurt it, I just can’t tell it is there. In the prehab work, I really felt it doing the anterior tib raise from the wall sit, and it felt more like true rehab work, pain was about a 3, and it felt like a PT session of therapy/work. The regular anterior tib raise does not affect it so something in that knee flexion was making it work there. Just an FYI to try and diagnose this thing, 

+

3 sets prehab

15-20 ant tib raises from wall sit

20 sec/side copenhagen plank

30/side single leg banded TKE

5/31

tttTD 

For total time

500m row

30 CTB pull ups 

15 snatch 115lb 

rest 3:00

15 snatch 115lb 

30 CTB pull ups 

500m row

*15 min cap

13:49 – first off I survived with no further damage to my hands, thanks to being semi careful and some liquid band-aid aggressively applied to my hand. I was also very conservative in the first half through all movements, but the snatch was smooth and steady. On the back end I did get a little more aggressive, but on CTB when my heart rate got up I had a hard time with rhythm because I was having a hard time maintaining a good hollow position while breathing hard.

5/26

Burgener snatch warmup – perform 3 reps of each movement with a light BB

3 dip drive

3 high pulls

3 muscle snatches

3 OHS

3 hang squat snatches

3 low hang squat snatches

Done – and I always like to add in snatch balance after my overhead squat

+

A – Power snatch waveload

Wave 1 – 3 singles, 1 each @ 140,145,150, rest 45 sec bt lifts and 2 min after all 3

Wave 2 – 3 singles, 1 each @ 145,150,155, rest 45 sec bt lifts and 2 min after all 3

Wave 3 – 3 singles, 1 each @ 150,155,160

*just 1 waveload today

done and felt much much crisper today

B – Front squat – 10 sets of 3 @ 195lbs, rest as little as needed 

7:10 – didn’t feel as strong here today but I did feel a little more enduring

+

3 rounds for time

21 row cals

15 hang power snatches @ 95lbs

9 BBJO @ 24in

9:55 – I coudln’t find a rhythm on bb cycling the snatch so I broke up each round, knowing this I wanted to attack the other two a little harder than I might have wanted too. 

5/27

EMOM x 12

1 – 25 sec chest to bar pullups 20—-14—11

2 – 25 sec kipping HSPU 22–20—19

3 – 25 sec toes to bar 16—14—13

4 – 40 sec easy bike recovery

I did tear my hand on this session last week and it was healing a little and reopened yesterday so I did act like a big baby with it today so I think it did effect my numbers by a few reps on the second round of CTB not as much on the TTB as I was hanging on by my finger tips. I also on the first round of CTB I wanted to see what happened after going unbroken for the first set. 

+

A – Handstand walk 25ft into a freestanding HS hold in 4x4ft box – 5 attempts for a max effort hold

Not all were great but 2 of the attempts I felt really in control and a nice hold….the interval number in my mind is no where near the actual number i’m sure but at least I felt a bit more in control on some of them

B – Strict pullup into lean away negative x 4 reps for slow control, rest 90 sec x 6 sets

done

C1 – Plate step ups from belly to wall HS hold x 12 reps, rest 1 min

This is near the list of the top things that I hard that I know I need to do but dread how hard the work is for me. 

C2 – Supinated grip bent over BB rows x 10-12, rest 1 min x 4 sets

95

D – Dbl DB seated arnold press x 12, rest 2 min x 4 sets

25

5/28

A – Squat cleans – 10 singles for time @ 185lbs, rest 3 min x 2 sets

1:42—1:14.  Full transparency I thought I had 3 sets until I typed in my first score so I was afraid to really push it. The second one I never looked at the clock and only reason I slowed down around rep 7 is. The squat speed out of the hole slowed down quite a bit. 

B – BTN split jerk – 1 rep every 75 sec x 6, build in loading from last week

175×2–185×2–195×2 – just trying to focus on footwork and lockout speed… Lockout speed felt really good and then timing felt a little bit off on the last two sets

+

4 rounds for time

Run 500m

10 power clean/push jerks @ 155lb

18:59 …. tried a little different strategy on each round with the bar valve just to have a plan for breaks and continuous moving or minimize breaks. Not exactly sure if Ron was 500 m the time it took was probably about right but could not maintain the speed I wished after the first round. Started attacking the bar about a little more once I realize if I took it easy, I could flirt with five minutes around. I did not want that to happen at all.

5/19

Burgener snatch warmup – perform 3 reps of each movement with a light BB

3 dip drive

3 high pulls

3 muscle snatches

3 OHS

3 hang squat snatches

3 low hang squat snatches

+

A – Power snatch waveload

Wave 1 – 3 singles, 1 each @ 135,140,145, rest 45 sec bt lifts and 2 min after all 3

Wave 2 – 3 singles, 1 each @ 140,145,150, rest 45 sec bt lifts and 2 min after all 3

Wave 3 – 3 singles, 1 each @ 145,150,155, rest 3 min and do 2 full waveloads (18 total reps for the day)

This was a really good re-introduction power to some power work. Some of the higher end weights in this set up didn’t feel as snappy as I had hoped but all things considered i’m okay with that

B – Front squat – 10 sets of 3 @ 185lbs, rest as little as needed 

8:21 – I know it wasn’t for time but I just wanted some metrics to track in case of a progression. 

+

For time

40-30-20-10 cal row

10-20-30-40 1-arm alternating DB hang snatches @ 50lbs

9:53 – this was really fun and fairly proud of myself here. I caught myself once trying to take my time getting on the rower but made myself prioritize that transition. At one point before starting the workout I thought about breaking the db work but in the heat of the battle i said just hang on and see what happens. Outside of the first set on rower, I tried (from what i remember) to keep the pace in the high 1100’s

5/20

EMOM x 12

1 – 20 sec chest to bar pullups 17–17–13

2 – 20 sec kipping HSPU17–18–18

3 – 20 sec toes to bar 13–13–12

4 – 40 sec easy bike recovery

+

A – Freestanding HS hold in 4x4ft box – spend 5 min working on balance/control, some hand movement is ok but stay in that box

Still not great here 

B – Strict pullup into lean away negative x 4 reps for slow control, rest 90 sec x 5 sets

C1 – Plate step ups from belly to wall HS hold x 10 reps, rest 1 min

So freaking hard and absolutely smoked me. 

C2 – Supinated grip bent over BB rows x 8-10, rest 1 min x 4 sets

95

D – Dbl DB seated arnold press x 10, rest 2 min x 4 sets

20

+

Run 200m

10 BBJO @ 24in

Run 200m

rest 2 min x 5 sets

There is a natural loop of 150 at my gym today so I just went ahead with that because i knew that loop and no turaround would force be to be okay keeping the pace I started with. 2:10—2:19—-2:12—2:11—2:06 – I feel like it was the first time back in the gym in years and  so far this week I feel like I have been kicked in the dick and it’s only Tuesday. 

5/21

A – Squat cleans – 8 singles for time @ 185lbs, rest 3 min x 3 sets

1:24—1:20—1:07

B – BTN split jerk – 1 rep every 60 sec x 6, mod loading only

165 – felt a bit on the lighter side of moderate but often feel a little off on behind the neck work. Like I don’t get deep enough in my footwork. 

C – Dbl DB push press x 10 reps into Dbl DB OH carry x 50ft, rest 2 min x 4 sets

*45-50/hand

45’s. 

+

Every 3 min x 4 sets

9 deadlifts @ 155

6 hang power cleans @ 155

3 shoulder to overhead @ 155

50ft HSW

The first round I did and realiz there was no way today, I could maintain that effort and keep within the interval time. And after the 2nd set I called it. My shoulders are exhausted, I’m so sore and feel smoked. And the front rack position today felt more restricted than the overhead work. 

5/22 – OFF

5/23

Gait prep

+

3 min bike + 3 min easy jog

+

Any other mechanical warmup needed

+

AMRAP 20 min

Run 400m @ 1 mile effort

Echo bike 2 min @ max recoverable pace

*this should be some fatigued speed work here, so the 400’s should be faster than your target 5k pace, and then the echo should be JUST slow enough to be able to recover and repeat the efforts on the run. I’d say start those around 58-60 RPM and see how it feels, and adjust from there

5 runs. And apparently we have different definitions of recovery pace on the bike. To me max recoverable pace is how slow can I spin to actually get the monitor to register that you are doing something. 54-55/57 felt very natural. Getting into 58/59 felt a little forced for the whole 2 minutes at a “recoverable pace” 

5 sets – trying to keep 400m pace around 2:07-210

+

3 sets prehab

15-20 ant tib raises from wall sit

20 sec/side copenhagen plank

30/side single leg banded TKE

done

4/22

Gait prep

+

Easy 3-4 min jog

+

Additional mobility as needed

+

Every 13 min x 3

Run 2k

*6k total, denser and slower pace

I kind of fucked up the progression here, my knee had been feeling good but the constant turning in circles on the track and even when reversing the direction was wearing on me a little bit so I thought I would get cute and take it outside, where i took it I had no idea was going to be a pretty intense trail run that according to my watch had 50m of elevation change. So needless to say there was no way i was going every 13 minutes. It was actually fun and a great change of pace and the knee felt good with this. 

+

3 sets knee/ankle prehab

12-15 ant tib raises from wall sit

12-15 seated bent knee calf raises

10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)

20-25/side single leg banded TKE 

Did what I could outside

4/23

A. 1 strict press with 10 sec hold overhead + Push preses x 8 reps for speed, rest 3 min x 4 sets

115–120–125–130

B1 – Front plank on low rings x 20 sec, rest 10 sec

B2 – AMRAP (-1) with continuous motion dbl DB bench @ 50/hand

Rest 3 min x 3 sets

26–21–20

C1 – Bar dips AMRAP (-1) with a 3 sec hold at lockout of each rep, rest 90 sec

4–4–3–3 – this was about a 3/10 on the pain scale. It’s been so long since we’ve forced any level of isometrics and loading on the negative. So i am excited for the work here. I except that the shoulder will take some time to tolerate the stress and pattern but definitely ready for the challenge

C2 – Strict pullups AMRAP (-1) with a 3 sec hold at extension at bottom of each rep), rest 90 sec x 4 sets

10–8–9–9

D – Tall kneeling KB halos x 10 alternating reps, rest 60 sec x 4 sets

26

+

Ski erg 2.5k @ low damper, high stroke rate. Keep it upper body focused

11:35

4/24 – OFF

4/25

Travel 

A. Front Squat waveload: 5,3,1,5,3,1. rest 3 min

*have the first 1 be around 285, and second wave heavier than first

225—255—285—235—275—295

B. DB Goblet Squats – 3 sets of 25 @ 80lbs, rest 2 min

done

+

3 sets, not for time

Dbl DB front rack squats x 12 + Dbl DB front rack 36ft walking lunges

Strict toes to bar x 6 reps + kipping toes to bar x 12 reps

Kickstand stance RDL x 6/side into 12 reps bilateral RDL’s

Face up GHD plank hold x 18-24 sec + 10-12 GHD situps

Rest as needed between exercises

This was a fun progression

+

C. Heavy sled push x 30 sec continuous effort, rest 60 sec x 8 sets

Done w/torque

4/26

Unable to get it in

Travel 

A – Power snatch x 1/OHS x 1/Sn balance x 1/OHS x 1 – new complex every 2 min x 6, mod loading, positional focus

B – 1-arm banded KB OH carry x 50ft/side, rest 30 sec bt sides x 4 sets/side

-16-20kg, mobility focus

+

For time

50 cal echo 

50 kipping HSPU

50 cal row 

150 DU’s

4/27 – OFF

4/28

EMOM x 18

Min 1 – 30 sec AMRAP empty bar hang muscle clean + strict press 12–16–15

Min 2 – 30 sec AMRAP empty bar OHS 15–16-18

Min 3 – 30 sec AMRAP R-arm javelin press, empty bar 5–7–6

Min 4 – 30 sec AMRAP empty bar thrusters 16–17–19

Min 5 – 30 sec AMRAP L-arm javelin press, empty bar 5–7–6

Min 6 – rest actively on bike

+

EMOM x 18

Min 1 – 3 RMU with 1 sec pause at the top of each rep in straight arm support

Min 2 – 6-8 dbl DB push press with 1 sec pause at top of each (40-45/hand)

Min 3 – 3-5 bar MU with 1 sec pause at the top of each rep in straight arm support

Min 4 – 6-8 kHSPU with 1 sec pause at the top of each rep in extension

Min 5 – 4-5 band ASSISTED strict chest to bars with a pause/hold in contact at top of each rep

Min 6 – 6-8 ring pushups with 2 sec pause at lockout each rep, turning thumbs out

Did the lower end of rep schemes of all and man the pause at the top of the rmu exposed either a major weakness or it’s just been a while getting touches forcing the good mechanics of that

4/29

Gait prep

+

Easy 3-4 min jog

+

Additional mobility as needed

+

Every 13 min x 3

Run 2k

*6k again, lets have a target of starting and finishing faster than last week

I did not want to make the same mistake as last week but still had a little bit of elevation change so i extended my rest for an extra 2 minutes —- 11:45 – 11:50 — 12:09

+

3 sets knee/ankle prehab

12-15 ant tib raises from wall sit

12-15 seated bent knee calf raises

10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)

20-25/side single leg banded TKE 

done

4/30

Everything feels really heavy today. 

A. 1 push press with 5 sec hold overhead + Push jerks x 3 reps for strong lockout, rest 3 min x 4 sets

165—175—175—180

B1 – Front plank on low rings x 24 sec, rest 6 sec

B2 – AMRAP (-1) with continuous motion dbl DB bench @ 50/hand, rest 3 min x 3 sets

22 —- 22 —- 18 —-after how heavy the overhead work felt and the 4 extra seconds felt on the plank I level set my expectations for my db bench today. 

C1 – Bar dips AMRAP (-1) with a 5 sec hold at lockout of each rep, rest 90 sec

4—4—5—5

C2 – Strict pullups AMRAP (-1) with a 5 sec hold at extension at bottom of each rep), rest 90 sec x 4 sets

8—7—7—8

D – Tall kneeling KB halos x 16 alternating reps, rest 60 sec x 4 sets

+

Every 3 min x 6 sets

Ski erg 500m (start at 2:00, negative splits from there)

5/1 – OFF

5/2

A. Front Squat waveload: 4,2,4,2,1. rest 3 min

*have the first 1 be around 295, and second wave heavier than first

245–275–295–255–285–290–315 – the 315 felt super super slow but I never  had a doubt that I wasn’t going to get it. Might have been a bit aggressive of a jump but I wanted to hit it. Also not sure I could’ve hit it without a belt but still happy to move it. 

B. DB Goblet Squats – 3 sets of 30 @ 80lbs, rest 3 min

done – that’s a lot of squatting in a row – my shoulders got more tired from holding the bell than my legs did

+

For time, working in 60 sec windows with 30 sec rest between until all work is completed

45 row cals

45 kipping HSPU

45 row cals

60 wallballs (20 to 10)

9:42 of working times – first row done in 2 intervals and tried to keep 1200+ on the second – also wanted to get one hspu done in that first block but i couldn’t get my foot out of my straps. 

5/3 (early AM, lower equipment)

For time

10 dbl DB devil press @ 50/hand

100 DU’s

15 dbl DB power cleans @ 50/hand

100 DU’s

20 dbl DB front rack lunges @ 50/hand

100 DU’s

7:01 – this was fun and perfect for my day. I know the movements played a role but I didn’t have confidence in my DU in big unbroken sets

4/15

Gait prep

+

Easy 3-4 min jog

+

Additional mobility as needed

+

Run 1000, rest 2 min

5:15 — 5:18 — 5:12

Run 750, rest 1:30

3:46 — 3:45 — 3:47

Run 500, rest 5 min x 3 sets

2:15 — 2:15 — 2:05

(6750 for the day)

+

3 sets knee/ankle prehab

12-15 ant tib raises from wall sit

12-15 seated bent knee calf raises

10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)

20-25/side single leg banded TKE

4/16

A. 1 strict press with 10 sec hold overhead + Regular strict press x 5 reps, rest 3 min x 4 sets

95—100—105.  

B1 – Front plank on low rings x 20 sec, rest 10 sec

B2 – AMRAP (-2) with continuous motion dbl DB bench @ 50/hand

Rest 3 min x 3 sets

22—19—15

C1 – Single DB OH tricep extensions x 28, rest 1 min

it’s a deep burn. I don’t know if you heard me couting. I did like a thousand

C2 – Light dbl DB 6-way raise x 5 reps, rest 1 min x 4 sets

done – 10’s

+

Ski erg 2.25k @ low damper, high stroke rate. Keep it upper body focused

A lot of progressions I feel I get better at. Or at least mentally better at and this one not so much lol

4/18

A. Front Squat waveload: 6,4,2,6,4,2. rest 2-3 min

*have the first set of 2 be around 275, and second wave heavier than first

215—245—275—225—260—290 ( I did put on a belt for the last 290)

B. DB Goblet Squats – 3 sets of 21 @ 75-85lbs, rest 90 sec

*or 88 again if you want to be a badass

I am glad to know that all it takes to get a compliment like that from you is 3 pounds….but unfortunately today I did not get to be a bad ass, it was 80 or 90 and i went with 80

+

3 sets, not for time

Dbl DB front rack squats x 10 + Dbl DB front rack 30ft walking lunges

50 across – really wish I had bumped up to 60’s on the last set

Strict toes to bar x 5 reps + kipping toes to bar x 10 reps

Kickstand stance RDL x 5/side into 10 reps bilateral RDL’s

Face up GHD plank hold x 15-20 sec + 8-10 GHD situps

Rest as needed between exercises

This was a fun progression

+

C. Heavy sled push x 30 sec continuous effort, rest 60 sec x 6 sets

Torque outside

4/19/2025

A – Split jerk – 1 rep every 30 sec x 12 from rack

*3 sec hold in split position each rep. lets start these pretty moderate around 155-175 and really work on the position, then can build more after 6 quality reps

155 x 4. 175 x 5, 195 x 3 and I really should’ve backed down because my 3 sec hold at 95 wasn’t as stable as the previous work

+

For time

Run 400m

15 Bar Muscle Ups 

9 power cleans @ 185lbs

into

Run 400m

10 Bar Muscle Ups 

7 power cleans @ 205lbs

into

Run 400m

5 Bar Muscle Ups 

5 power cleans @ 225lbs

16:07 – I wasn’t feeling 100% which I am a little upset about because I was really excited about the opportunity for this one. Bmu felt really good today, my intentions were smaller sets with short rest but I got aggressive. Barbell (and the temperature outside as I’m not acclimated to the heat yet, good excuse?) took a lot out of me. And absolutely shitty plate change transitions. 

4/20 – OFF

4/21

3 sets, challenge loading on the muscle snatches by the end

2-3 below knee hang muscle snatch

2-3 above knee hang power snatch

2-3 high hang squat snatches (like a hip snatch almost)

2-3 heaving snatch balances (no foot transition, speed under with a little dip drive

75-95-115

+

3 sets, adding moderate load to bar each set

2-3 below knee hang muscle cleans

2-3 above knee hang power cleans

2-3 high hang squat cleans

2-3 thruster/jerks (re-dip at top into a power position)

2 split jerks (1/front foot)

95—115—135

+

A1 – Mini band psoas march from standing with hands on wall x 16 alternating steps ( https://www.youtube.com/watch?v=EK2uY7lpLH4 ), rest 45 sec

A2 – Mini band quadruped kickbacks x 16 alternating reps ( https://www.youtube.com/watch?v=k4gx9OdPeAQ ), rest 45 sec

A3 – Copenhagen planks x 10-15 sec/side ( https://www.youtube.com/watch?v=obtdLUWZi-Y ), rest 45 sec

A4 – Straight arm star plank x 10-15 sec/side ( https://www.youtube.com/watch?v=UJKa-cg_RcQ ), rest 45 sec x 4 sets

done

B1 – Banded hip thrusts from bench x 15, pause at top, ( https://www.youtube.com/watch?v=tDjLioFlye8 ), rest 1 min

B2 – Flutter kicks from parallettes x 12-14 into parallette L-sit ALAP, rest 2 min x 3 sets

12—-10—7

4/11

A. Front Squat: 3×3 and 3×2, rest 3 min

245—255—260—265—275—275

B. DB Goblet Squats – 3 sets of 18 @ 75-85lbs, rest 90 sec

Die to some cleaning and maintenance at my regular Friday gym location I had to do this at the 88 lb kb, fml 

+

3 sets:

BB Back Rack split squats x 10/side, mod load

135

Strict toes to bar x 10 reps with slow negative

Kickstand stance RDL x 10/side, mod load

40

Face up GHD plank hold x 30-35 sec

Rest as needed between exercises

+

C. Heavy sled push x 30 sec continuous effort, rest 60 sec x 6 sets

4/12

“#tttTD283

“Stay Stubborn”

60 sec Max Cal Row

24

Rest 30 sec

Max UNBROKEN Toes to Bar

26

Rest until 3 min mark

+

60 sec Max Cal Row

22

Rest 30 sec

Max UNBROKEN KB Swing – 53lb

30 – without a doubt could have gotten more here. But I felt some grip fatigue and was afraid that it would have a major carry over going into the next TTB set so I just wanted to hit 30….also I still have ptsd from this standard

Rest until 6 min mark

+

60 sec Max Cal Row

20

Rest 30 sec

Max UNBROKEN Toes to Bar

20

Rest until 9 min mark

+

60 sec Max Cal Row

19

Rest 30 sec

Max UNBROKEN Wallball – 20lbs to 10ft

40 – really mad here as I wanted to go all the way to the time cap but I missed a rep and then i lost the ball forward and had to call it on the set

*12 min cap

*Score is total calories + unbroken reps combined.

*The wallball must be completed in a continuous motion. If you miss the target you may continue, but if you drop the ball or pause at any point your set is done.

*KB Swing Standard -At the top of the swing: The kettlebell fully inverts (bell over the handle) and is centered over the feet with the hips/knees fully extended and the arms straight. At the bottom of the swing the bell passes behind the heels.

*The KB cannot rest in the hang or overhead at any point. You must continue to swing in a continuous motion.

*Rollover calories are counted.

I really wish I had thought about a plan and strategy a little more than right before I started. I knew the first row needed to be my highest so that was about the only real strategy i put into this today. I did have more of a goal when it came to the TTB, and that was based a little on my tought of my capacity and since we had nursed the shoulder back I knew high volume isn’t currently in my wheelhouse, so no real strategy there just see what happens. 

4/13 – OFF

4/14

3 sets, adding moderate load to bar each set

2-3 snatch grip deadlift/RDL (make it a bit more hamstring focus than usual, but not a pure RDL)

3-4 above knee hang power snatch

2-3 pressing snatch balances (no foot transition, no momentum, press under bar without elevating it)

3-4 above knee hang squat snatches

75—95—115

+

3 sets, adding moderate load to bar each set

2-3 clean grip floating deadlifts (no floor touch at bottom)

3-4 above knee power cleans

2-3 tall clean pull unders with a pause in bottom, no bounce out

2 push presses + 2 push jerks + 2 split jerks (alternating front foot on these)

95-105-115

+

Feet elevated back bridge hold x 30 sec, new set every 90-120 sec x 4-5, work on finding some range here through upper back ALONG with hip extension

Felt better than last week

+

Back bridge from GHD iso hold x 40 sec, new set ever 90-120 sec x 4-5. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position

I think i found the perfect set up on the ghd that really allowed me to press through the elevated platform

+

Face up GHD sorenson hold at parallel – 35 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)

Loaded face down sorenson hold at parallel – 35 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)

done

4/4

A. Front Squat: 5×3, little heavier than last week, rest 2 min

245 – speed felt good, probably cousins done 255 across and felt the quality would’ve stayed the same for the majority of the sets so I’m okay that I know quality was high on all here. 

B. DB Goblet Squats – 3 sets of 15 @ 75-85lbs, rest 90 sec

80lb kb, should’ve gone with an 85lb db as this felt much easier than last week

+

3 sets:

BB Back Rack split squats x 8/side, mod load

135 – took the strong jump from last week and knee is feeling much better so able to drive hard through this

Strict toes to bar x 8 reps with slow negative

On rep 7 and 8 a slow negative is relative correct?

Kickstand stance RDL x 8/side, mod load

35 – on the lighter end of moderate but control and tension feel good

Face up GHD plank hold x 25-30 sec

done

Rest as needed between exercises

+

C. Heavy sled push x 40 sec continuous effort, rest 80 sec x 6 sets

Done – torque tank cranked up

4/4 (unless you guys want to do Holleyman again) – negative ghostrider the pattern was full

Hamstring prehab/desensitization, 2-3 sets resting as needed

A1 – Tempo box squats @ 5511 tempo x 5 reps

*kind of wide stance, at parallel or just above. let hamstring go under a little length but not too much that it is sharp pain

A2 – Kickstand stance single leg RDL with light dbl DB’s in hands x 5-6/side, load hip well

A3 – Hamstring eccentric curls on a 5 count x 6-8 reps

This felt really really good

+

Row 5 min with monitor on force curve, stroke rate @ 20-22, LIGHT

+

Row 1000m @ 1:50-1:53/500m, rest 4 min

3:42 (1:51) — 3;40.8 (1:50.4)

Row 250m @ 1:45-1:48, rest 2 min 

52.6 (1:45.2) — 52.7 (1:45.4)

Row 250m @ 1:45-1:48, rest 2 min

52.6 (1:45.2) — 52.1 (1:44.2)

Row 250m @ 1:45-1:48, rest 6-8 min x 2 full sets

52.7 (1:45.4) — 52.3 (1:44.6)

4/5 – OFF

4/7

3 sets

5-6 65lbs BB high hang muscle snatch

5-6 65lbs BB low hang muscle snatch

5-6 65lbs BB BTN snatch grip push press

5-6 65lbs BB OHS @ 3221 tempo

+

3 sets

5-6 65lbs BB hang muscle clean

5-6 65lbs BB strict press

5-6 65lbs BB hang power clean

5-6 65lbs BB push press

5-6 65lbs BB zombie squat @ 3111 tempo

4-6 65lbs BB split jerk, alternate from foot each rep

Was not as fun at 65

+

Feet elevated back bridge hold x 25 sec, new set every 90-120 sec x 4-5, work on finding some range here through upper back ALONG with hip extension

Didn’t feel as good as it did last week but was able to go on time structure as I was not able to do that last week

+

Back bridge from GHD iso hold x 35 sec, new set ever 90-120 sec x 4-5. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position

Didn’t feel as strong as last week, but I’m sure there was some carryover from the back bridge 

+

Face up GHD sorenson hold at parallel – 30 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)

Loaded face down sorenson hold at parallel – 30 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)

done

4/8

Gait prep

+

Easy 3-4 min jog

+

Additional mobility as needed

+

Run 800, rest 2 min 

3:58 — 4:03 — 4:18 (pulled back a little on the last 800 – knee tendons felt like they were tired so i wanted to take it easy and see if i could keep pushing the 600 and 400

Run 600, rest 1:30

2:40 — 2:41 — 2:53

Run 400, rest 5 min x 3 sets

1:42 — 1:42 — 1:42

Used my apple watch so i know it won’t be 100% accurate but at least had the metrics covered 

(5400 for the day)

+

3 sets knee/ankle prehab

12-15 ant tib raises from wall sit

12-15 seated bent knee calf raises

10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)

20-25/side single leg banded TKE

done

4/9

A. Double paused strict press x 2 reps + Regular strict press x 4 reps, rest 3 min x 4 sets

85—105—105—105

B. Dbl DB Bench Press – 4×12 @ moderate weight

Rest 90-120 seconds between sets

60

+

4 sets:

Strict Weighted Pull-Ups x 5 reps with 1-2 sec pause at dead hang between reps

50-55-55-60

Dumbbell Lateral Raises: 12-14 reps

15

Banded Pull-Aparts: 25 reps

Rest as needed between exercises

+

C1 – Single DB OH tricep extensions x 21-24, rest 1 min

C2 – Dbl DB reverse flys from incline bench x 12-14, rest 1 min x 3 sets

Done 20 on tricep

+

Ski erg 2k @ low damper, high stroke rate. Keep it upper body focused

Even more upper body today than i did last week and i hated it even more – i think it was 8:47