Ben Plotnicki

11/8/2024

A1 – Band pull aparts palms up x 10-12

A2 – Band pull aparts palms down x 10-12

A3 – Diagonal band pull aparts x 6-8/side, rest as needed x 4 sets

B – 10 1-arm alternating TGU @ 20kg, not for time

C – Shoulder pendulum swings with light load, 2 sets/side, rest as needed – https://www.youtube.com/shorts/utWCVa3RCUg

4-5 reps side to side

4-5 reps front to back

4-5 small circles each direction

D – Reverse table top plank hold x 30 sec, rest 90 sec x 4 sets

*looking for shoulder extension AND hip extension, get as much of both as you can and try to BREATHE in that position

+

AMRAP 40 min @ 65-70% effort

Run 600m @ easy effort

10 1-arm alternating TGU @ 40lbs

Bike erg 1200m @ easy effort

20 box step overs holding single 24kg KB (anyhow)

Run 600m @ easy effort

30 DU’s + 30 single unders + 30 speed steps

Bike 1200m @ easy effort

20 goblet squats @ 24kg KB

2 full rounds, was much closer to the goal effort today

11/9

90 sec easy row, rest 30 sec

90 sec easy ski, rest 30 sec

90 sec easy bike, rest 90 sec x 2 sets

+

35 cal row @ 1100-1150 cal/hr, rest 30 sec

35 cal ski @ 1000-1050 cal/hr, rest 30 sec

35 cal bike @ 1050-1100 cal/hr, rest 90 sec x 4 sets

Row was a much wider range than the paces, rarely under but jumped back and forth through high and low. Ski was very consistent. Had to echo and damn sure wish i had access to bike erg today. 

+

3 sets, not for time

Active arch hollow positional work on rig, using box for leverage – 4 ‘reps’/position ( https://www.instagram.com/p/Bj-ibFuHVXC/

15-20 sec straight arm support hold on rings

Active arch hollow positional work on foam rollers – 4 ‘reps’/position ( https://www.instagram.com/p/B834RrZFWyx/ )

15-20 sec bent arm support hold on rings (bottom of dip)

done

11/10 – OFF

11/11

A1 – Banded ATYT with CO sym bands x 6

A2 – Banded snow angels with CO sym bands x 8

A3 – Banded face pulls into external rotation and overhead press x 10

A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep

B – Snatch from blocks

3-4 reps from above knee, rest 90 sec bt reps

3-4 reps from knee, rest 90 sec bt reps

3-4 reps from below knee, rest 90 sec bt reps

135—-145—-155—165

C – Floating Squat snatch – 5 singles building to strong weight for the day

165—170—175—180—185xx – barbell felt really heavy today – just didn’t have enough speed on the 185 attempts

D – Power clean x 1/Front squat x 2/Split jerk x 1, rest 3 min and build to something heavier than last week

195—215—225 – with as heavy as barbell felt on snatch didn’t push the jerk like i wanted to

E – Autoregulated Front squats – 1 rep @ 205lbs, rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec…continue to add 1 rep each round until you reach a 8-9/10 RPE (had 1-2 reps in reserve for that round). rest 4-5 min x 2 sets

6—6 – really wanted more but just wasn’t feeling spicy today

E1 – Glute ham raises x 6-8 + GHD hip extensions x 8-10, rest 1 min

E2 – Sidelying GHD sorenson hold x 20 sec/side, rest 2 min x 4 sets

Had to split these up, comfortable set up for both was different so just split them

11/12

TTT Run Warm-up – https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=4

+

Run 400m progressive intensity, faster every 100m to end around 4:30 min/1k pace, rest walk 2 min x 3

done

+

Run 1000m @ progressive intensity, faster every 300m, new set every 8 min x 5

4:28—4:30—4:44—4:39—4:55 (calf cramped up around the 400m mark and almost pulled up to walk and finish)

+

Backwards walk 200m easy cooldown

done

+

Easy bike erg 200 cals, low damper, conversational

Did 100 when i got back to the gym

11/13/2024

A – Squat clean x 1 rep every 20 sec x 6 @ 195-205lbs, rest 3 min x 3 sets

205

B – BB push press x 1/BB push jerk x 4, rest 2 min x 4 sets

*each rep has a 2 sec hold overhead

185—195—200—205

C1 – Dbl DB OH carry x 100ft, rest 30 sec (stay at 35-40lbs)

stayed at 35 and that was so much nicer

C2 – AMRAP (-1) belly to wall plate step ups, rest 2:30 x 4 sets

*stop when you start to overcompensate in midline or are needing to pause

12—11—10—11

D1 – Deficit ring pushups x 4-5 (set feet up higher than the bottom of the rings so that you’re at a bit of an incline press), rest 30 sec

D2 – Parallette pushups x 5-6 (feet on ground so now your hands are higher, but still get chest below hands for a little more ROM), rest 30 sec

D3 – Hand release pushups x 8-10, rest 30 sec

D4 – Cobra pushups x 10-12, rest 3 min x 3 sets (hips stay down, should burn triceps at lockout)

done

E1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec

E2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec

E3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets

done

11/1/2024

A1 – Band pull aparts palms up x 10-12

A2 – Band pull aparts palms down x 10-12

A3 – Diagonal band pull aparts x 6-8/side, rest as needed x 4 sets

B – 10 1-arm alternating TGU @ 20kg, not for time

C – Shoulder pendulum swings with light load, 2 sets/side, rest as needed – https://www.youtube.com/shorts/utWCVa3RCUg

4-5 reps side to side

4-5 reps front to back

4-5 small circles each direction

D – Reverse table top plank hold x 30 sec, rest 90 sec x 4 sets

*looking for shoulder extension AND hip extension, get as much of both as you can and try to BREATHE in that position

done

+

AMRAP 30 min @ 65-70% effort

Run 400m @ easy effort

15 burpee broad jumps (cover at least 3ft with each jump)

Run 400m @ easy effort

15 overhead american KB swings @ 24kg

Run 400m @ easy effort

15 straight leg situps

Run 400m @ easy effort

15 goblet squats @ 24kg

Adam: how are you feeling

Ben: I feel pretty good but my calves are still smoked….

Well let’s run a shit ton more lol…..but I also was probably going quite a bit more than 65-70% effort….got 2 full rounds plus the kb swings

11/2

Barre class cause you love it

I actually did enjoy it. And it was about as tough as I thought it was going to be….but I did skip the rest of the day, just tired. 

+

90 sec easy row, rest 30 sec

90 sec easy ski, rest 30 sec

90 sec easy bike, rest 90 sec x 2 sets

+

35 cal row @ 1100-1150 cal/hr, rest 30 sec

35 cal ski @ 1000-1050 cal/hr, rest 30 sec

35 cal bike @ 1050-1100 cal/hr, rest 90 sec x 4 sets

+

3 sets, not for time

Active arch hollow positional work on rig, using box for leverage – 4 ‘reps’/position ( https://www.instagram.com/p/Bj-ibFuHVXC/

15-20 sec straight arm support hold on rings 

Active arch hollow positional work on foam rollers – 4 ‘reps’/position ( https://www.instagram.com/p/B834RrZFWyx/ )

15-20 sec bent arm support hold on rings (bottom of dip)

11/3 – OFF

11/4

A1 – Banded ATYT with CO sym bands x 6

A2 – Banded snow angels with CO sym bands x 8

A3 – Banded face pulls into external rotation and overhead press x 10

A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep

B – Snatch from blocks

3-4 reps from knee, rest 90 sec bt reps

3-4 reps from below knee, rest 90 sec bt reps

3-4 reps from mid shin, rest 90 sec bt reps

*start these around 135 or so

135 and build to 155 from the mid shin….blocks i had access too were more above the knee and then knee and mid shin. 

C – Squat snatch – 5 singles from floor building to strong weight for the day

165–170–175-185–190

D – Power clean x 1/Front squat x 2/Split jerk x 1, rest 3 min and build to strong single for the day (leave 15lbs in the tank)

215 – there was definitely 225 in the tank, and maybe 235

E – Front squat – build to strong set of 5

260

+

EMOM x 12-15

1 – 20 DU’s + 10 chest to bar

2 – 20 DU’s + 10 kipping HSPU

3 – 20 DU’s + 10 wallballs @ 20lbs to 10ft

15 rounds – tried going for most of them with a double under as my first rep but that made me get a little sloppy around the 8/9 minute mark. 

11/5

TTT Run Warm-up – https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=4

+ 

Run 400m progressive intensity, faster every 100m to end around 4:30 min/1k pace, rest walk 2 min x 3 

+

Run 800m @ progressive intensity, faster every 250-300m, new set every 8 min x 5

4:21—4:04—3:56—3:57—3:45  —— my anterior tib was still a little sore when i started but that felt better as I went. The first round was feeling it out. Also did this on a track which really helped for pacing but also meant I didn’t have immediate access to the bike erg at the end so just did a longer backwards walk and walk….but also cut that short to go vote. 

+

Backwards walk 200m easy cooldown

+

Easy bike erg 200 cals, low damper, conversational

11/6/2024

A – Squat clean x 1 rep every 20 sec x 6 @ 185-195lbs, rest 3 min x 3 sets

185—185—195

B – BB push press x 2/BB push jerk x 2, rest 2 min x 4 sets

*each rep has a 2 sec hold overhead

165—185—195—205

C1 – Dbl DB OH carry x 100ft, rest 30 sec

30—35—40–40

C2 – AMRAP (-2) belly to wall plate step ups, rest 2:30 x 4 sets

*stop when you start to overcompensate in midline or are needing to pause

8—8—-10—9 – I felt better with this as I went but it always threw me off and created a struggle when I had to switch the lead hand

D1 – Deficit ring pushups x 3-4 (set feet up higher than the bottom of the rings so that you’re at a bit of an incline press), rest 30 sec

D2 – Parallette pushups x 5-6 (feet on ground so now your hands are higher, but still get chest below hands for a little more ROM), rest 30 sec

D3 – Hand release pushups x 7-8, rest 30 sec

D4 – Cobra pushups x 8-10, rest 3 min x 3 sets (hips stay down, should burn triceps at lockout)

The rest in between made this much more delightful…..the parallete push uup was the only one I didn’t hit the high end of reps. It was a little achy on the shoulder but everything else felt really good

E1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec

12

E2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec
done

E3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets

done

11/7 – OFF

10/28/2024

A – Snatch grip isometric pin pull below knee height – 14 sec of HARD contraction, new set every 90 sec x 3

*little longer hold this week

done

B1 – Below knee paused squat snatch x 1, 2 sec deadstop pause below knee then try to accelerate strongly from there, rest 15 sec

B2 – Squat snatch from floor x 1.1.1.1, rest 10 sec bt reps and 2 min bt sets x 6 working sets

*strong pause position for the single rep, then on the regular reps keep thinking about staying over

155-165×2—170—175×2 (last set at 175 wasn’t as consistent, missed one and then took an extra set to hit it,)

C – Front squat waveload – 6,4,2,6,4,2. rest 3 min

205–240–260–225–250–275

D – Strict press waveload – 5,3,1,5,3,1. rest 3 min

115–130–135–125—145—155

+

Serratus/scap series x 2 sets for quality

6-8 banded straight arm presses from quadruped 

4-5/side banded archer pullbacks with mini-band 

5-6 band distracted light DB front raises

5-6 scap pullups

done

10/29

Potential FOTC Week 4 redo, just to be sure of qualifying

7:03 – execution was better but was still a little sore from the first attempt in my lats so mentally was worried about that in the middle of the workout, 1st set on 60 dubz wasn’t my best but I stayed calm, was fighting for the set in 120 (40-40-40) I think i missed once or twice in there, breaks and rest/transitions in bmu felt really good, will go back and watch video for my own personal assessment.

10/21

A – Snatch grip isometric pin pull below knee height – 10 sec of HARD contraction, new set every 90 sec x 4

B – Below knee paused squat snatch x 1.1 + Regular speed squat snatch x 1.1, rest 2 min x 6 working sets 

135–150–155–160–165–165

C – Strict press x 6,4,2,6,4,2. rest 3 min bt sets.

115–125–140–130–1;0–150

D – Strict press 24’s (8 reps from shoulders to forehead, 8 reps from forehead to lockout, 8 reps through full ROM), rest 2 min x 3 sets (light to moderate loading)

75

+

Serratus/scap series x 2 sets for quality

8-10 banded straight arm presses from quadruped 

5-6/side banded archer pullbacks with mini-band 

6-8 band distracted light DB front raises

6-8 scap pullups

done

10/22

Bretzel stretch x 30 sec/side x 3 sets, rest as needed

done

+

A – DB Goblet hold cyclist squats x 12-15, rest 2 min x 4 sets (heels elevated, feet together, toes forward

35

B1 – Banded quadruped plank to pike knee extensions x 16, rest 1 min ( https://www.youtube.com/watch?v=51mIeUIhXxA )

B2 – Low box hamstring bridges with slight knee bend x 6-8, rest 1 min x 3 sets

done

C1 – Goblet hold lateral lunges x 10-12 alternating reps (5-6/direction), rest 1 min

35

C2 – Bent knee copenhagen planks x 15-20 sec/side, rest 1 min x 3 sets

20sec

+

Ski erg 500m x 10 sets; rest 90 sec bt sets

*1:58/500m to start, increase pace each set if possible

Will pull up and update later this day……

10/23

A – PC/PJ – 1 rep every 10 sec x 5-6 @ 155-175lbs, rest 3 min x 3 sets

175 across

B – OHS from rack @ 31X1 tempo x 3 reps, rest 2 min x 4 sets

165—175—185—185

+

2 sets

16 cal echo (finish sub 60 sec)

50 DU’s

5 ring MU

rest 60 sec bt sets

1:41—1:46

+

2 sets

16 cal echo (finish sub 60 sec)

50 DU’s

15 kipping HSPU

rest 60 sec bt sets

1:39—1:41

10/24 – OFF

10/25

FOTC Week 4

10/26/2024

For time:

50 DB Bench Press – One head of DB touches chest at bottom, arms locked out at top – 50lbs per hand

2:37 —— my plans were to do a few small sets in the beginning and fight and burnout at the end but I fell into the trap out the gate and did a bigger set than my original plan, wasn’t huge but should’ve stayed smaller. 

+

#tttTD

On a running clock

At 0:00

500m row

1:36.5

rest to 3 min mark

At 3:00

3 min amrap: toes to bar

44

rest to 7 min mark

At 7:00

500m row

And no joke —> 1:36.5

And honestly I just wasn’t feeling it today. My calves were really sore, my lats were a little sore and tired my get after it gear just wasn’t today. 

+

Band pull apart super series (get those pecs to relax)

Palms up

Palms down

Diagonal both ways

Pass throughs

and maybe even some gentle pec stretches with foam roller behind back

done

10/7
Row 5 min @ 22 s/min with display on force curve
*pretty rainbows! pace is whatever you want it to be, very easy
done
+
Ski erg 500m x 12 sets; rest 2:00 min bt sets
*1:58/500m to start, increase pace each set if possible
1:55.8—1:55.1—1:54.5—1:52.7—1:52.4—1:50.5—1:50.2—1:50.9—1:48.7—1:50.4—1:49.0—1:46.3 – the first set @ 1:55.8 felt smooth so at that point I just decided that I was going to push the pace and see if I could hang onto that effort from the 6th interval on
+
Weight vest walk 20 min
done

10/8
FOTC Week 1 second attempt

10/9
A – Snatch grip isometric pin pull below knee height – 10 sec of HARD contraction, new set every 90 sec x 5
B – Below knee paused power snatch x 1.1.1 + 3 BTN snatch grip push jerks with pause in catch position, rest 3 min x 4 sets
155 across
C – Front squat @ 32X1 x 5 @ 215-225lbs, rest 3 min x 4 sets
225
D – Rear foot elevated split squat – 4 sets of 8/side @ 115lbs, rest 1 min
Ummm ouch
E – Strict press @ 41X3 tempo x 6, rest 2 min x 4 sets (all sets within 10-15lbs working load from last weeks best set)
90
F – Strict press drop set – AMRAP (-1) @ same load as last week, rest 30 sec, AMRAP (-1) @ same load as last week, rest 30 sec, AMRAP (-1) @ same load as last week. Rest 4 min x 2 sets
(try to get more reps in each corresponding set)
120–100–75
7-8-12 & 7-6-10
+
Serratus/scap series x 2 sets for quality
6-8 banded straight arm presses from quadruped
4-5/side banded archer pullbacks with mini-band
5-6 band distracted light DB front raises
5-6 scap pullups
done

10/10 – OFF

10/11
FOTC week 2 qual

10/12/2024
A – Power clean x 1/Hang power clean x 2, rest 2 min x 5 building sets, last 2 strong effort
185-195-205-210-215
B – Quick rope climb/RMU touch, low volume, just tech maintenance. Maybe 3-4 rope climbs and 9-12 ring MU total
+
2 sets
Echo bike 17 cals (finish sub 60 sec), rest to 1:15 mark
AMRAP ground to overhead @ 155lbs until the 2 min mark
rest to 5 min mark before second set
5—6
+
4 sets @ strong effort
4 shuttle runs (25+25)
8 deadlifts @ 225lbs
12 toes to bar
8 BBJO @ 24in
new set every 5 min
1:55–1:52—1:51–1:53

10/13 – OFF

10/14
Row 5 min @ 22 s/min with display on force curve
*pretty rainbows! pace is whatever you want it to be, very easy
+
Ski erg 400m x 15 sets; rest 2:00 min bt sets
*1:56/500m to start, increase pace each set if possible
1:56.5—1:54.6—1:52.2—1:51.2—1:52.3—1:50.3—1:50.6—1:49.3—-1:49.5—1:49.5—1:49.7—1:46.5—1:46.7—1:47.7—1:44.7
+
Weight vest walk 20 min
done

10/15
Redo of FOTC 24.2 & 24.3

10/16
A – Snatch grip isometric pin pull below knee height – 12 sec of HARD contraction, new set every 90 sec x 5
B – Below knee paused power snatch x 1.1 + Floating Squat snatch x 2, rest 3 min x 4 sets (2 paused reps, dropping to floor after first but hold onto the second. then go back to float/hover position for 2 squat reps)
135-145-155-165
C – Front squat @ 32X1 x 5 @ 225-235lbs, rest 3 min x 4 sets
235 – was easier with the weights I had out and I kind of regretted it after the first set but it felt better for the most part as I went
D – Rear foot elevated split squat – 4 sets of 10/side @ 115lbs, rest 1 min
I hate you. Or maybe not today but I will tomorrow
E – Strict press @ 51X3 tempo x 6, rest 2 min x 4 sets (all sets as close as possible to last week’s last set)
85—90×3
F – Strict press 21’s (7 reps from shoulders to forehead, 7 reps from forehead to lockout, 7 reps through full ROM), rest 2 min x 3 sets (light to moderate loading)
55-65–75
+
Serratus/scap series x 2 sets for quality
6-8 banded straight arm presses from quadruped
4-5/side banded archer pullbacks with mini-band
5-6 band distracted light DB front raises
5-6 scap pullups

9/30

A – Snatch grip isometric pin pull below knee height – 10 sec of HARD contraction, new set every 90 sec x 5

*here’s the setup – https://www.youtube.com/watch?v=F21nYSRRqE0

*cues – set this up so barbell is below knee height when driving against pins or j-cups. I want you to create a LOT of tension in this position. Pack your shoulders back, turn your lats on, keep your midline strong. Once you find a good spot with good connection into the pins, think about driving ‘down’ into the ground through legs as if you were trying to jump.

done

B – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets, moderate loading (work around 155lbs here, pause for 2 sec with bar below knee caps before each snatch rep to re-inforce good tension in lats and posterior chain, move slowly and deliberately on OHS)

145×3—-155×2

C – Front squat – build to a strong set of 5 for the day, no more than 3 sets. rest as needed

265 this was a perceived 9.5/10,  but in reality was probably just a 9/10, only really grinded on rep 5

D – Rear foot elevated split squat – build to strong set of 8 on each leg @ 30X1 tempo, no more than 3 sets. rest as needed

135

E – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

75—90—95—100

F – Strict press drop set – AMRAP (-1) @ 120-130% of best load from E, rest 30 sec, AMRAP (-1) @ best load from E, rest 30 sec, AMRAP (-1) @ 70-80% of best load from E. Rest 4 min x 2 sets

Loading at 120—100—75———4–8–12 ++++++ 6–7–13

+

Serratus/scap series x 2 sets for quality

6-8 banded straight arm presses from quadruped

4-5/side banded archer pullbacks with mini-band

5-6 band distracted light DB front raises

5-6 scap pullups

done

10/1

AM (can push this to the weekend if a double doesnt fit the tuesday schedule)

Row 5 min @ 22 s/min with display on force curve

*pretty rainbows! pace is whatever you want it to be, very easy

+

Ski erg 600m x 10 sets; rest 2:30 min bt sets

*1:59/500m to start, increase pace each set if possible

2:23.7 (1:59.7)—2:22.8 (1:59) — 2:22 (1:58.3) — 2:20.4 (1:57) — 2:17.7 (1:54.7) — 2:17.5 (1:54.5) — 2:17.8 (1:54.8) — 2:16.3 (1:53.8) — 2:14.9 (1:52.4) — 2:13.8 (1:51.5)

+

Weight vest walk 20 min

Done – but only had time for 10 minutes

PM

5 min window

Echo 2 min @ 62-64 RPM, directly into

AMRAP in remaining time

3 hang power clean and jerk @ 115lbs

5 Bar Muscle Ups

3+6

+

rest 3-5 min with easy bike spin

+

5 min window

Echo 2 min @ 62-64 RPM, directly into

AMRAP in remaining time

8 Hang Power Snatch @ 95lbs

3 Wall Walks

2+9

+

rest 3-5 min with easy bike spin

+

5 min window

Echo 2 min @ 62-64 RPM, directly into

AMRAP in remaining time

30 DU’s

6 1-arm alternating DB hang squat snatches @ 50lbs

5+1

10/2

A1 – Squat clean x 1/Front squat x 1/Split jerk x 1, rest 30 sec

A2 – Squat clean x 1/Split jerk x 1, rest 3 min x 5 sets

*start working sets at 195lbs

195×2—205×2—225

+

2 Sets, each for Time:

15 cal Row

15 kipping HSPUs

15 DB Front Squats @ 50lbs/hand

rest 2min bw sets

1:39—-1:35

+

2 Sets, each for Time:

15 cal ski erg

15 Bar Facing Burpees

15 DB Box Step Ups @ 20″ (50lbs/hand)

rest 2min bw sets

2:40 — 2:22

9/23

A – Feet elevated ring rows x 15 for time, rest 2 min x 3 sets (feet elevated to same height as hands)

19—20—19

B – Foot assisted strict bar dips x 15, rest 2 min x 3 sets (use as little foot assistance as possible to hit each set unbroken. picture it like a spotter helping only as much as needed to accomplish the rep)

done

+

EMOM x 5

1 – 30 sec HR pushups 19—20—21

2 – 30 sec ski cals 9—10—9

3 – 30 sec DU’s —60—62—61

4 – 30 sec 1-arm alternating DB snatch —15—15—15

5 – 30 sec HR pushups 20—18—19

rest 4 min x 3 sets

This was the perfect day i needed today

9/24

Front squat cluster set – 3.3.3, rest 20 sec bt 3’s, 3 min bt sets x 4 sets

+

Echo bike 24 cals (finish in < 1:15)

rest to 1:30 mark

6 cleans @ 185

4 cleans @ 205

2 cleans @ 225

rest to 6 min mark x 3 sets

1:51—1:51—2:04 – i’m pretty sure these were my times

9/25

EMOM x 8-10

Odd – 20 sec AMRAP strict pullups

11–10–10–9–9

Even – 20 sec AMRAP BB strict press @ 50-60% 1RM

9–10–9–8–10

+

EMOM x 8-10

Odd – 20 sec AMRAP hang power cleans @ 95lbs

12–14–14–14–15

Even – 20 sec AMRAP ring pushups

13–15–15–14–15

+

EMOM x 8-10

Odd – 10 sec hang from climbing rope, rest 10, 10 sec hang from climbing rope switched top hand

Even – 100ft dbl DB OH carry (35-45lbs/hand)

Done x 10 – with 35

+

For time

21-15-9 reps each of 

Heavy banded horizontal row (seated)

Light banded tricep pressdown

3:05 – actually went to globo gym side and used seated cable row and cable pressdown

9/26 – OFF

9/27

100 cal bike, start very easy and slowly build

Talked to someone the first 30 cals so was a very very east start into it

+

Lightly loaded hollow rocks x 20 sec on, 40 sec off x 8

*light load held in hands overhead, keep good tension in midline and shoulders

done

+

HSW GOLF practice

HSW 25ft, new set every 90 sec x 8

*track finish times AND number of steps. score = time in seconds + number of steps. lower is better

22/15-22/15-21/15–20/18-19/14-18/14-18/13

Scores -> 37—37—36—38—33—32—31

+

Ski erg 750m x 8; rest 3 min

**2K+5 to start, increase pace each set if possible

(didn’t get first interval copied in but I truly sandbagged it)— 2:56.9 (1:57.9) — 2:55.7 (1:57.1) — 2:54.5 (1:56.3) — 2:54.3 (1:56.2) — 2:52.8 (1:55.2) — 2:50.8 (1:53.8) — 2:46.8 (1:51.2)

+

(same OH/ER work)

Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )

KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 3 sets

done

9/28

tttTD

13 min clock

1k row

100 wallballs (20lbs to 10ft))

Then in remaining time

Amrap of (10 dbl db thrusters and 5 Burpee Box Jump Overs @ 24″)

*50lbs per hand”

Had 5 minutes of amrap – row was 3:45-ish, wall balls done in 15’s for more than half and holy shit that was the heaviest db thrusters have ever felt in my life, did not have the grind to do any sets ub….2 + 10

9/29 – OFF

9/20/2024

100 cal bike, start very easy and slowly build

+

Lightly loaded hollow rocks x 20 sec on, 40 sec off x 6

*light load held in hands overhead, keep good tension in midline and shoulders

+

Tucked handstand kickups into 15ft HSW, new set EMOM x 10

*kick up with knees bent and hips flexed, then once your weight shifts over your hands you can extend and walk

+

Ski erg1000m x6; rest 3:30

**2K+6 to start, increase pace each set if possible

4:03.3——2:01,6

4:01,7——2:00,8

3:59.4——1:59.7

3:56,6——1.58.3

3:54.6——1:573

3:52,9——1:56,4

+

(same OH/ER work)

Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )

KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 3 sets

9/21

AM

10 Rounds for Time (15 min cap)

10 Burpees to 6″ Reach 

10 TTB 

14:06——I had to do this one in the evening. Burpee felt steady but ttb started getting grindy around round 6….i was being a little baby as my hands were very sensitive at that point. 

PM

Hang Squat Clean Thruster:

EMOM x 3: 3 reps @ 55-60%

EMOM x 3: 2 reps @ 62-67%

EMOM x 3: 1 rep @ 70-75% 1RM Thruster

135-155-175

+

Every 3 min x 5 sets

8 front squats from floor @ 185lbs

75 DU’s

*volume build here

57–57–57–58–59

+

AMRAP 5 min

2 Rope Climbs

8 Hang Power Snatch @ 95lbs 

4+2

rest 5 min

AMRAP 5 min

12 chest to bar

8 BB Push presses @ 135lbs

I was smoked mentally and physically at this point. C2b felt way off – 4 even

9/16

Half kneeling thoracic flow x 3 sets

5 reps/side of (overhead half moon with arm closest to wall + horizontal windmill with arm away from wall) ( https://www.instagram.com/p/Ce9DkO-rCNl/?hl=en )

30 sec of foam rolling upper back , keep rib cage down during to isolate t spine

done

+

A – Dbl DB bench press x 10, rest 2 min x 5 sets (keep a continuous tempo to the set, with good depth/lockout) 

50–60×4

B1 – Wall facing strict HSPU x 3-4, rest 30 sec

4

B2 – Butt to wall strict HSPU x 3-4, rest 30 sec

4’s I even tried a few times to pause on the mat and take out momentum. I couldn’t do it for all 4 but at least 1

B3 – Kipping HSPU x 12 for time, rest 3 min x 3 sets

Forgot to track times 

C – Feet elevated ring rows x 12 for time, rest 2 min x 3 sets (feet elevated to same height as hands, these should get spicy)

20–23—24 – elevating my feet that high felt dangerous and I felt like I was going to have to kip some of them lol 

+

EMOM x 10

Odd sets – 30 sec AMRAP dbl db push presses @ 45lbs/hand

18–19–19–18–17

Even sets – 30 sec AMRAP russian swings @ 32-40kg

17–16–15–15-15 – this one was way more aerobic than any of the other progressions here, or maybe it was just the dbl db push press but I had a harder time to will myself to drive the hips harder to get a rep or two more out of the swing – done at 90

+

EMOM x 10

30ft HSW

Last week this fired up my shoulder so today I just went for 10 sets not on a clock. I called it at 8 as my shoulder started getting a little angry 

9/17

Every 45 sec x 5, rest 3 min x 4 working sets

Power clean x 1/Hang squat clean x 1 (same load inside a set, build each set to something tough for the day)

175—190—205—215 – 215 might have been a bit too much to bite off being crisp and clean but still was able to get all in roughly the same time frame, except for maybe grindy on the last squat

+

3 rounds for time

600m run (each round)

21-15-9 Toes to bar (reps go down by round)

12-9-6 Hang Squat cleans @ 155lbs (reps go down by round)

15:14 —— did all ttb UB, might have been a bad move but just wanted to see. And I had some manual therapy on the shoulder prior to the session so it felt really good with no pain. It also might have been a mistake because I didn’t attack the barbell like I should’ve. 

9/18/2024

A – EMOM x 8

Back squat x 5 @ 205-215lbs

215 – this actually felt better than last weeks squat emom

+

AMRAP 5 min

1-arm alternating DB snatches @ 50lbs

*EMOM starting at 0 – 3 wall walks

56 – the snatch really started to tax me going back to the wall, I felt strong through the first 3 rounds of wall walks but the 4th kind of hit a little harder

(rest 5 min)

AMRAP 5 min

1-arm DB thrusters @ 50lbs (switch anytime)

*EMOM starting at 0 – 30 DU’s

56 – i didn’t feel great strength/stability wise with my left side, the thruster itself was “easy” other than stabilizing that left front rack position

(rest 5 min)

AMRAP 5 min

1-arm alternating DB devil press @ 50lbs

*EMOM starting at 0 – 4 ski erg cals

27 – i feel finding a rhythm in single arm DP is always a challenge

9/19 – OFF

Based on logistics of the weekend and saturday travel, i’m going to flip the double for saturday to friday, and hit the ski work early saturday morning before I hit the road

9/20/2024

100 cal bike, start very easy and slowly build

+

Lightly loaded hollow rocks x 20 sec on, 40 sec off x 6

*light load held in hands overhead, keep good tension in midline and shoulders

+

Tucked handstand kickups into 15ft HSW, new set EMOM x 10

*kick up with knees bent and hips flexed, then once your weight shifts over your hands you can extend and walk

+

Ski erg1000m x6; rest 3:30

**2K+6 to start, increase pace each set if possible

+

(same OH/ER work)

Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 3 sets