Ben Plotnicki

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

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