Ben Plotnicki

3/29

Amended Holleyman – 

Whats crazy or i guess and indication of what is going on is, a jog is not uncomfortable but the power clean didn’t feel great, but also didn’t have the optimal warm up as go time was early am

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

got this work in a few times this week

+

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

+

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

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

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

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

3/30 – OFF

3/31

3 sets

5-6 empty BB high hang muscle snatch

5-6 empty BB low hang muscle snatch

5-6 empty BB BTN snatch grip push press

5-6 empty BB OHS @ 3221 tempo

This felt great

+

3 sets

5-6 empty BB hang muscle clean

5-6 empty BB strict press

5-6 empty BB hang power clean

5-6 empty BB push press

5-6 empty BB zombie squat @ 3111 tempo

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

Same but a much harder complex and fatiguing on the shoulders

+

Feet elevated back bridge hold x 20 sec, new set every 90-120 sec x 4, work on finding some range here through upper back ALONG with hip extension

This is really really going to help and I am super excited for progressing on this as I feel I found the perfect feet elevated height that allows me to get in the position that will challenge and develop those positions and the strength in that overhead stability and mobility – i will say first set was really hard for 20 sec but then I got in the groove

+

Back bridge from GHD iso hold x 30 sec, new set ever 90-120 sec x 4. 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

Same and just as excited for this

+

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 4 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)

Kept hands at side and loaded up with 25

4/1

Gait prep

+

Easy 3-4 min jog

+

Additional mobility as needed

+

Bike 800m @ 20k effort

rest 45 sec x 14

*very sustainable and repeatable

Might have been a bit more aggressive than what a 20K would be but I truly feel i could have kept that pace for at least 7-10 more sets. Average pace was 1:47.3 – after 7 intervals I felt I could push a little harder and found that groove. 

+

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

4/2

A. Double paused strict press – 1 rep every 45 sec x 4, rest 2 min x 4 sets

115—115—117—119

*pause at forehead height on the way up, AND on the way down

B. Dbl DB Bench Press – 4×10 @ moderate weight

Rest 90-120 seconds between sets

60 across

+

4 sets:

Strict Weighted Pull-Ups x 4 reps with 1-2 sec pause at dead hang between reps

50–55–60–60

Dumbbell Lateral Raises: 10-12 reps

15

Banded Pull-Aparts: 20 reps

Rest as needed between exercises

+

C1 – Single DB OH tricep extensions x 18-21, rest 1 min

21 @ 20

C2 – Dbl DB reverse flys from incline bench x 10-12, rest 1 min x 3 sets

12 @ 15

+

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

8:29.7 – 2:07.4 —- 37 spm avg – this was not cool at all and will not go down as one of the more annoying uncomfortable pieces

3/25

Gait prep

+

Easy 3-4 min jog

+

Additional mobility as needed

+

Run 400m @ 10k effort

rest 45 sec x 10

*very sustainable and repeatable

Did 800’s on the bike erg

+

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

3/26

A. Paused Strict Press – Find a tough 4 reps in 5 working sets, each rep has a 3-second pause at forehead height on concentric

rest 2 min bt sets

115 on the last set and there was not another rep in the tank at all

B. Dbl DB Bench Press – 4×8 @ moderate weight

Rest 90-120 seconds between sets

50—55—60—60

+

3 sets:

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

Dumbbell Lateral Raises: 12-15 reps

Banded Pull-Aparts: 20 reps

Rest as needed between exercises

50—15

+

C1 – Single DB OH tricep extensions x 15-18, rest 1 min

20

C2 – Dbl DB reverse flys from incline bench x 8-10, rest 1 min x 3 sets

15

3/27 – OFF

3/28

A. Front Squat: 4×4, same load across, rest 2 min

225

B. DB Goblet Squats – 3 sets of 12 @ 75-85lbs, rest 90 sec

80 – these feel great and do not hurt the knee/hammie at all

+

3 sets:

BB Back Rack split squats x 6/side, mod load

Strict toes to bar x 6 reps with slow negative

Kickstand stance RDL x 6/side, mod load

Face up GHD plank hold x 20-25 sec

Rest as needed between exercises

+

C. Heavy sled push x 30 sec continuous effort, rest 90 sec x 6 sets

Actually have access to a torque tank now so pushed that and also added weight to it as well

3/10

Part 1

EMOM x 8 alternating sets

Odd sets – 5 power cleans @ 185-205lbs

Even sets – 5 wall walks

Wall walks were great until rep 20 and that was the mark i noticed the fight for that rep was very real. So the last round, i tried to attack it but was very fatigued. I went with 185 on the barbell as well. 

+

EMOM x 8 alternating sets

Odd sets – 15 row cals

Even sets – 15 bike erg cals

Had to go 13 echo cals for the second piece

Part 2

Age group camp workout (with filming and split recording!)

AMRAP 14 min

14 1-arm alternating DB snatches @ 50lbs

14 toes to bar

14 single DB box step overs @ 50lbs to 20in

42 DU’

I had an absolute plan to make sure that I crush my redo, as a little joke but my dubz started off with the worst possible way. 5 full rounds + 14 db snatch – the only proble was 13 of those came after time ran out, as I had my head phones on and zoned out. And with that I did’t have the sense of urgency I should’ve had the last minute through transitions. I knew it was only 14 minutes, but i’m not sure what kind of back of the napkin math my brain did when i looked at the clock at the 12:30 mark. Had an absolute terrible start with DU, not sure what was happening but it was absolutely shitty.

Haven’t updated my transition times on spreadsheet yet but I will get to that

3/3

A – Clean pull x 1/Hang squat clean x 1/Shoulder to overhead x 1 – new complex every 2 min x 6 

*80-85% EFFORT for the day

205 x 3 – 225 x 3 – neck felt great and 225 actually felt better than the 205 – very happy with how this felt

B1 – Dbl DB bench press x 8-10 @ 55-60lbs/hand, rest 1 min

60’s for 10

B2 – Rope climbs x 3 reps for smooth speed, rest 2 min x 3 sets

With no 15ft access i opted to do 3 sets of 3/rope pull up + 3 rope pull up + 2 – each one of those I went up the rope, i didn’t come down and reset and that was pretty freaking hard. 

+

For time, working 60 sec on and 60 sec off until all work is completed

20 power snatches @ 115lbs

25 toes to bar

20 PC/PJ @ 115lbs

25 toes to bar

20 front squats @ 115lbs

10:07 – this is including rest – my goal was to push the pace on the TTB, big sets and small rests….first one I got 7 reps in before the rest and then went for 18 UB and the second set – i remember the rep scheme but don’t remember within the minute interval – but i did 15/5/5 and i think the last 5 were in the next minute – the 20 front squats, i knew i wasn’t going to get all 20- in the remaining time, i still pushed but didn’t set out

3/4

TTT endurance running warmup

5 min bike nasal breathing only 

+

2-3x through 

5 walking knee hugs 

5 open the gates 

5 close the gates 

5 walking hamstring scoops 

5 front to back leg swings 

5 side to side leg swings 

+

2-3x through 

25 foot high knees 

25 foot butt kicks 

25 foot side shuffle/side 

25 foot carioca/side 

+

10 minute run easy 

* at minute 2,4,6,8 burst for 20 sec, progressing in speed with each set 

+

10 x 100m run at 1 mile effort, :20 walk 

rest 3:00

x 3 

The wind was BRUTAL……did this on the football field again so did 110 yards which is just over 100m…avg times were 24-26 seconds, running into the brutal head winds, i tried not to over fight for that same pace.

+

10 minute run easy

3/5

Snatch Overhead primer

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

B1 – Squat snatch x 5 reps @ 135lbs, rest 30 sec

B2 – Squat snatch x 3 reps @ 155lbs, rest 30 sec

B3 – Squat snatch x 1 rep @ 185lbs, rest 3 min x 3 sets

I had 6 attempts at 185 to get the 3 reps, overhead position felt like it was a little off and not stable. The pull felt great on most except one, it just felt like i was outside of my margin of error in my overhead position. I have been trying to really improve my thoracic rotation so not sure if this is throwing off that overhead position or if my bar path is just really off. I also had a lot on my mind today that occasionally got in my head and lost a little focus.

+

EMOM x 16 (4 times through)

1. 6 Power Snatch @ 95lbs + 9 chest to bar

2. 9 chest to bar / 6 Thrusters @ 95lbs

3. 15 cal Echo

4. Walking rest

This is the exact gut punch i needed today, one i stopped thinking, also it was really freaking hard. I was very excited about how my CTB felt, i feel we haven’t got a ton of volume there the past cycle or two and i felt my rhythm was pretty good, i only dropped to 7 on the last round of the power snatch CTB combo as I completely lost my rhythm and didn’t want to go to singles just to complete the 9 outside of that hit all numbers

2/22

On a running clock 

@ 0-6:00

AMRAP Rounds: 

3-6-9-12… OHS @ 135lbs (up by 3’s) 

1-2-3-4… RMU (up by 1’s) 

…

1min Rest

…

@ 7:00-13:00

Build to 2RM front squat from rack

*adjusting this to remove too much tension from neck

Coming back off our car trip and birthday celebration this was done much later in the day then I would’ve liked to so I didn’t go for 100% effort, I wanted to get some volume in and the movements so I just went up to 15 for the ohs and 5 for the rmu and went at an intentional effort but more for quality. And hit 265 on my front squat, wasn’t much more in the tank today but i’ll take that for the day. Right now I do not feel strong overhead but i’m ok with that for right now. Also skipped the running work. Energy was just low after this piece.

(short rest)

TTT running gait prep 

3x through, all barefoot 

20yd straight leg shuffle https://www.youtube.com/watch?v=qpXj-Qe10zI

20yd A walk 

20yd B walk 

15s two leg forward to back line hops 

15s side to side line hops

+

3 x 400m run at 5k pace, walk 1 min 

rest 4:00

x 4 

(4800m)

2/23 – OFF

2/24

A – Power clean x 1/Hang power clean x 2 – new complex every 60 sec x 5

185×3 —— and I can’t count so 205 x 3

B – Front squats – 5 sets of 10 @ 125-145lbs, rest 90 sec bt sets

145

C1 – Dbl DB Death March x 35ft, rest 1 min

40’s

C2 – Dbl DB Rear Foot Elevated Split Squat @ 2020 x 10 reps/side, rest 1 min x 3 sets

39s

D – Single leg GHD hip extensions x 5/side with a pause at top of each into Double leg GHD hip extensions x 10, rest 2 min x 3 sets

Done 

2/25

TTT endurance running warmup

5 min bike nasal breathing only 

+

2-3x through 

5 walking knee hugs 

5 open the gates 

5 close the gates 

5 walking hamstring scoops 

5 front to back leg swings 

5 side to side leg swings 

+

2-3x through 

25 foot high knees 

25 foot butt kicks 

25 foot side shuffle/side 

25 foot carioca/side 

+

10 minute run easy 

* at minute 2,4,6,8 burst for 20 sec, progressing in speed with each set 

Done 

+

10 x 80m run at 1 mile effort, :20 walk 

rest 3:00

x 3 

Did this on a turf football field so so did 85 yards which I know is only 77ish meters but was just really easy for metrics. 

+

10 minute run easy

2/26

Snatch Overhead primer

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

B1 – Squat snatch x 4 reps @ 135lbs, rest 30 sec

B2 – Squat snatch x 2 reps @ 155lbs, rest 30 sec

B3 – Squat snatch x 1 rep @ 175-185lbs, rest 3 min x 3 sets

155 felt the best, 175 felt great in the pull but was just a little off and unstable overhead

+

Broken 12min AMRAP: 

3min work / 1min rest x 4 sets (pick-up where you finished the previous set) 

20 WB @ 20lbs

15 TTB

10 Alt DB SQ Sn @ 50lbs

5 Wall Walks

3+24 – right now I have been trying to push the pace of wall walks and is coming back to bite me in the but, consistently the mental hurdle is at 4 or more, so was flying through 3, forced myself to go right back into 4 and then I felt like I hit a wall and it’s probably a little more mental

2/11

Bike erg 5 min easy

+

AMRAP 20 min @ 85% effort (steady and sweaty)

Bike erg 25 cals

Air squat x 20

HR pushup x 15

V-ups x 10

6+19

+

10-15 min mobility

2/12

A – Barefoot back squats @ 31X1 x 4 reps, new set every 2:30 x 5

185—185—205—205—225

B1 – 30 sec unloaded wall sit, rest 30 sec

B2 – 30 jumping air squats for time (ensure you get some clearance and full hip extension at top of each rep), rest 3 min x 3 sets

:32—-:29—:28

C – (Deadlift x 1/Floating deadlift x 1) * 4 unbroken complexes, rest 3 min x 5 sets

*mod loading here, just get posterior chan working a bit

225

D1 – Banded bird dogs x 8-10/side, rest 45 sec x 3 sets

done

D2 – Banded reverse squats x 15, rest 60 sec x 3 sets

done

2/13 – OFF

2/14

On a running clock

Run 250m

Ski 250m

Run 500m

4:31—4:28—4:20

rest to the 7 min mark

Run 250m

Row 250m

Run 500m

rest to the 16 min mark x 3 sets

4:50—4:31—4:28 runs were down outside with as close to an approximation as we could make on the distances.

+

Knee/hip prehab x 3 sets

15/side banded TKE

15/side banded hamstring curls

15 sec/side bent knee copenhagen plank

15 banded abductions leaning forward + 15 banded abductions leaning back

done

2/15 (compete overlap, tttTD)

A. Push Press; accumulate 30 reps @ 65% of 1RM for QUALITY (each set should be (AMRAP-3), leaving 3-4 reps in the tank)

I slipped in the rain this week walking the dog and I didn’t realize it but the fall, thankfully on grass jarred my neck/traps/shoulders pretty good and with the cyclical work yesterday I didn’t realize how stiff i was. But my neck was a major point of restriction and discomfort when trying to get my head through here today. Very uncomfortable. 145

+

#tttTD277

For time (13 min cap)

3 Rounds

5 Wall Walks

10 Box Jump Overs @ 24/20″

..into…

2 Rounds

12 HSPU (any style)

12 DBL DB Box Step-ups @ 50/35#, 20″ for everyone

…into…

1 Round

100ft HSW

100ft DBL DB FR WL @ 50/35#

Completed the hs walk but barely. My neck made this really tough, but also came out of the gate a little too hot on wall walks as I was racing Gus on those. 

2/16 – OFF

2/17

A – Tall clean pull unders triples for speed/connection/balance, new set every 2 min x 5

*working weight around 155-175, lets stay connected to bar here and make sure we’re catching in a strong squat

155 – I was afraid I might not get under 175 for a triple today

B – Squat Clean/Jerk: 1.1.1 x 3 sets; rest 20 sec b/t reps; rest 2-3 min b/t sets

*all sets around 185-205lbs

185 —- This neck posed to be a major problem for me in the jerk so i had to go to a split jerk as the push jerk made it painful and hard. Going to get adjusted today

C – Front squats – 5 sets of 8 @ 125-145lbs, rest 90 sec bt sets

145

D1 – Dbl DB Death March x 30ft, rest 1 min

40s

D2 – Dbl DB Rear Foot Elevated Split Squat @ 2020 x 8 reps/side, rest 1 min x 3 sets

Did my first set w/40s but was going to have a hell of a time doing the proper 8 in a row so dropped to 30s for the last 2 sets and quality was good from there on out

E – Single leg GHD hip extensions x 4-6/side with a pause at top of each, rest 2 min x 3 sets

done

2/18

Every 3 min x 6 sets

Sets 1/4: 2 min bike erg @ 85%

Sets 2/5: 2 min ski erg @ 85%

Sets 3/6: 2 min jog @ 85%

40&43 cals on bike erg w/an average of 1200+ and dipping into 1300 a few times – ski was 1100 I think i remember the cals being 37 and 38

+

Upper bodybuilding density

21-15-9

Cheater bicep curls

Cable/banded tricep pressdowns

rest 3 min x 2 sets

30s on the first set and was really cheating on the curls so went to 25s and was less of a swing

+

Change plate teacup rotations x 3/direction/hand x 2 sets

done

+

Bottoms up KB TGU x 3/side, rest as needed x 2 sets

done

2/19

I did get adjusted and my body/neck feels so much better and closer to normal

A – Power snatch x 1/Hang snatch x 1, new complex every 2 min x 5

155—160×2—165×2

B – Barefoot back squats @ 31X1 x 3-4 reps, new set every 2:30 x 5

225×2—245x ——- 4’s all the way across. 225 was about a 7-8/10 RPE and 245 was an 8.5/9/10

C1 – 35 sec unloaded wall sit, rest 25 sec

C2 – 35 jumping air squats for time (ensure you get some clearance and full hip extension at top of each rep), rest 3 min x 3 sets

37—37—35 – it was right around 25 that this shit got real. But I also started off with a goal of never stop moving as opposed to trying to go for speed as I found last week i could do

D – (Deadlift x 1/Floating deadlift x 1) * 3 unbroken complexes, rest 3 min x 5 sets

*build in loading here from last week

245×3 — 255 — 265

E1 – Banded bird dogs x 8-10/side, rest 45 sec x 3 sets

done

E2 – Banded reverse squats x 15, rest 60 sec x 3 sets

Done

I have a tight window tomorrow. It’s kelsey’s birthday today  (Thursday) and we are making a quick overnight trip. So I will get training in on friday but might not have the time to get to Gus’s for the 15ft rope climb but I will get the session in just might have to modify the rope climb work a little. Everything else will be good

2/3

A1 – Sandbag ground to shoulder x 5 reps @ 150lbs, rest 30 sec

A2 – Sandbag on shoulder squats x 10 reps @ 150lbs, rest 3 min x 3 sets

I tried doing one set on my non dominant shoulder and i was not a fan at all

+

Thorough gait prep

+

3 sets

Dbl KB farmer carry 60m @ 32-40kg/hand

Sandbag bear hug/shoulder carry 60m @ 150lbs

600m outdoor run

rest 3 min bt sets

7:08—7:18—8:45 – the bear hug smoked me on the last set, I did 15m turnarounds and had hit a wall…..runs had a turnaround and they were uphill both ways ;-)…60m was not cool, thats 5 more yards than than we will be going on saturday but I was up for the challenge and cussing you at the same time. I will have to look at run splits but I know they started at 8+ and of course as soon as I got my sea legs under me tried to dig in. Really pushed the last one to get close to finishing near 7 minute mile since I knew I lost so much time on the bear hug carry

2/4

Bike erg 6 min easy

+

A – Hip strength series x 2 sets

Side lying internally rotated abduction x 5/side with pause at top of each –

Glute med wall lean x 20 sec/side for activation of grounded leg –

Balance assisted shrimp squats x 5/side for control –

Half kneeling adductor dips x 5 reps/side at slow tempo

+

Bike erg 6 min, slightly faster than warmup

+

B – Shoulder prehab x 2 sets

Prone scap swimmers x 8-10

BB rollouts from tall kneeling through controlled ROM x 5-6

KB high windmills x 3/side, slow and steady

Bottoms up KB OH carry x 50ft/side

+

Bike erg 6 min @ stronger effort than middle round, get sweaty here

120 cals – kept in the range of 1200

+

C – Midline x 3 sets

3 strict toes to bar

6 kipping toes to bar

9 banded reverse squats from supine

12 sec hollow body hold

rest 2 min bt sets

+

Bike erg 6 min @ tough effort

Went a little tougher than 3rd interval but was hard to push and keep that pace up which I think the 3rd one was about as high as I could keep a sustainable pace – my metric here was 128 cals

1/31

A – Below knee hang muscle snatch x 2/OHS x 2/Drop Snatch x 2 – new set every 90 sec x 3

95

B – Above knee hang power snatch x 2/Snatch balance x 2 – new set every 90 sec x 3

125–125–145

C – Power snatch x 1.1.1, rest 6-8 sec bt reps, 2 min bt sets, buiding to 155ish

155

+

Run 100m @ hard effort

4 power snatches @ 135, stay over the bar

3 rope climbs, stay close to the rope

Run 200m @ hard effort

new set every 5 min x 3

It was running pretty hard so opted to go for shuttle runs with as close to equivalent distance as we could. Times were around 2:20-ish….and on the last set when i finished the 200m run I did 2 snatch and 2 more rope climbs….so my confidence is trending in the direction that we need it to. 

2/1

AM

2 min easy ski, rest 30 sec

2 min easy bike, rest 30 sec

1 min moderate ski, rest 30 sec

1 min moderate bike, rest 30 sec

30 sec strong ski, rest 30 ssec

30 sec strong bike

done

+

Didn’t have bike erg access so used assault bike and tried to target the 375 watt range. Distances were 360—600—840

On a running clock

From 0:00-2:00 – Bike erg 300m + AMRAP ski erg cals in remaining time

24—25 —-> 110”’s to upper. 1100

From 2:00-4:00 – Rest

From 4:00-6:00 – Bike erg 500m + AMRAP ski erg cals in remaining time

19—18—> 1200s slower transition on the 2nd

From 6:00-8:00 – Rest

From 8:00-10:00 – Bike erg 700m + AMRAP ski erg cals in remaining time

14—15—> 1300+

rest to 18 min mark x 2 sets

*target – bringing the ski erg pace UP as the time on the ski goes down.

*keep the bike buy-in around the same effort throughout

+

5 min down regulation breathing (feet elevated and head supported, dark and quiet room if possible, focus on slow and full exhales)

PM

A – Clean x 1/Front squat x 1 – build to strong complex in 8-10 min

245 and missed 265. Should’ve gone for 255 but my 10 minutes was running out and probably just not enough exposure to make a 20 pound jump. I got down fast enough but create enough tension to hit the brakes with the barbell c

B – Clean pulls 3×3 @ 255-265lbs, rest 3 min

*use straps here

265

+

Event 4 run through

(Dball/DU/cleans)

*do the best you can with the dball setup with what equipment you have available. try to mimic stimulus and setup as closely as you can, as the dball over yoke will have a ‘skill’ component to it as well

4:23. – set up was with a 115 pound atlas stone, it bounced like crazy and would roll away at times from when it landed so I know that will be a little better on the comp floor. And on the first d-ball over i went front on and that was a bad choice as I kind of fumbled it. The strategy that i like the best was at a 90 degree angle so I could get super close and then half turn to get over. Complete those in just over 2 minutes. DU i did 70/30, could’ve gone unbroken but heart rate was really high and I wanted zero excuses to attack the barbell and this helped right away, first 3 i paced a little and attacked the last two. I did record this workout so I will watch again and asses how I can tighten this up. 

1/29

5 min bike nasal breathing only 

+

2-3x through 

5 walking knee hugs 

5 open the gates 

5 close the gates 

5 walking hamstring scoops 

5 front to back leg swings 

5 side to side leg swings 

+

2-3x through 

25 foot high knees 

25 foot butt kicks 

25 foot side shuffle/side 

25 foot carioca/side 

Butt kicks was the only thing that was a little sensitive on the ankle so we’re not 100% healed but we’re pretty damn close

+

10 minute run easy 

* at minute 2,4,6,8 burst for 20 sec, progressing in speed with each set 

On assault runner

+

10 x 100m run at 1 mile effort, :20 walk 

rest 3:00 x 2 sets

*2k

So on air runner there is no distance interval and I didn’t want to have to do math of where i stopped my walk and 100m after that so I set the timer intervals up at 30sec so the goal on the runner was to get that done in that time. 

+

10 minute easy walk with weight vest

done

1/27 (single)

Bike erg 5 min easy

check

+

A – Hip strength series x 2 sets

Side lying internally rotated abduction x 5/side with pause at top of each – 

Glute med wall lean x 20 sec/side for activation of grounded leg – 

Balance assisted shrimp squats x 5/side for control – 

Half kneeling adductor dips x 5 reps/side at slow tempo 

+

Bike erg 5 min, slightly faster than warmup

check

+

B – Shoulder prehab x 2 sets

Prone scap swimmers x 8-10

BB rollouts from tall kneeling through controlled ROM x 5-6

KB high windmills x 3/side, slow and steady

Bottoms up KB OH carry x 50ft/side

+

Bike erg 5 min @ stronger effort than middle round, get sweaty here

Check and yes I got a little hot and sweaty

+

C – Midline x 3 sets

5 V-ups 

7 tuck ups

9 hollow rocks

12 sec hollow body hold

rest 2 min bt sets

This was freaking hard as all get out

+

Bike erg 5 min @ tough effort

Wasn’t much over the hot and sweaty effort but got a little gind on

1/28

EMOM x 4

2 rope climbs for smooth tech

Done – and got about 10 more climbs after the emom and really dialed a few things in. They weren’t in a super fatigued state but cleaned up a few detail things that weren’t where I wanted them to be during the emom

+

1 set for time, focus on toes to bar plan

40 cal ski

20 cal bike erg @ damper 10, seated

40ft HSW

40 toes to bar

40ft HSW

8:45 – toe to bar breakdown -> rep scheme as planned – rest breaks as follow -> 9–6—12—6—19–4 – the long long rest was that I felt the fight coming on for that small set and knowing I wanted to have a good hs walk set after I thought I should take a little longer break. That was too long, but i think on game day this rep scheme will be good but if I think i need to break that long again i will go to smaller sets – going into the hs walk I did sets of 5ft at a time until I felt a little normal at the 20ft mark and then did a 10, but dropped that back to 5 & 5 to keep those short

*Ideally this is a descending rep scheme, where the size of the first set will be dictated by what you are confident to jump up and do RIGHT AWAY after coming off your hands. I think something like 10-8-6-4-4-4-4 would be doable, trying to keep rest breaks really disciplined and never straying too far away from the bar, but this will be your call. Lets give it a shot here and then adjust as needed based off of how it goes.

+

Dball/atlas stone skill work

done

+

Lots of ankle/calf/foot work so we can try to run tomorrow

done