Ben Plotnicki

8/24

Part 1

Thoracic drills + Banded activation with your Macgyver setup

+

3 sets of lightly loaded movement work, rest as needed

Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)

Bottoms up KB high windmill x 3/side

Prone snatch grip BB liftoffs with training bar x 3-4

25ft forward seal walk + 25ft backward seal walk (feet on slider)

+

A – Empty bar burgener snatch prep x 2 sets

done

B – Empty bar burgener clean and jerk prep x 2 sets

done

C – Dbl DB z-press x 8 reps, rest 90 sec x 4 sets

*stick at 30

One thing i really tried to focus on today that i haven’t done in the past one…that is a full breath in the locked out position, last week i was just trying to press and keep the position so today staying the same weight i needed to dial that in and that was breathing to own the position

+

D – EMOM x 5 – Hang squat clean x 1 @ 205-225lbs

205-215-225-225-225

E – EMOM x 5 – Squat clean x 3 TNG reps @ 155lbs

Didn’t feel as strong out of the hole as i did last week but put more emphasis on positions and fast turnover

+

F – Paused split jerk dip x 1/Paused Split Jerk x 1, new complex every 120 sec x 6 @ mod/strong loading

*1 sec pause in bottom of dip on each rep

*same Rx here, lets keep cleaning up the footwork until you feel strong and consistent

Because of a weird scheduling monday I chose to superset these just to maximize time and efficiency, footwork and speed under the felt more dialed in

+

G – Back squats x 6, rest 120 sec x 5 sets @ 225lbs

done

8/19

A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best)

+

B – 7 singles of squat clean thruster @ 155lbs, rest 90 sec x 4 sets

*28 total reps, all done as singles, still prioritizing the rack. I’m ok with the mini pause if you want and feel like it helps

done

+

C1 – 1-arm DB OH walking lunge x 25ft/side @ 35lbs, into

C2 – Dbl DB OH walking carry x 100ft @ 35lbs/hand, rest 90 sec x 3 sets

Very tough on the right side just because of stacking and positions. I feel like there is some improvement though but not sure if that’s due to a 35ln dumbbell or just gaining a degree of a better position. 

+

Sooooo….gym location today, all of the 20lb medballs have been sat on, dropped, slammed, so basically abused to the point where they are being repaired. My options were go with a slam ball, which would be at 20 but those can hurt the hands of a sensitive guy like myself or do will a little extra suffering and use a 30lb medball. So i went with the 30. I hit target goals, but I did use 3 sets, with very very short breaks. I do feel the difference in the 30 is the heart rate response.

Every 3 min x 4 sets

2 min working window, 1 min rest

15 cal echo bike (finish sub 60 sec)

45 DU’s

AMRAP wallballs in remaining time

*push your transitions and bike pace enough that you can try to get around 13-15 WB’s each round

14-13-15-14 – as long as i’m prepared and have my shit together, then i can bring a 20 with me next time if i need to

8/20 – OFF

8/21

1 set current thoracic ext/rot drills

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

Additional thoracic extension drills

A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec

*I like this setup as you can control the intensity by adjusting the height of the bar

A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets

*Picture trying to segment the flexion/extension movement as much as possible, one spine segment at a time. Try to set this up where you isolate the movement JUST at upper back, everything below sternum stays still. This hopefully allows us a way to ‘own’ the ROM by actively turning on the spinal erectors in that segment

+

Belly to wall HS hold x 40 sec with hands as close to wall as possible and controlled breathing, rest 2 min x 5 sets

Done – positions felt great, 40 sec on first and was a bitch the rest of the way and bailed around 3$-38

+

A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets 

*each set heavier than corresponding set from last week

220-255-285-235-305 – really bummed because last week my last set was 9.5/10 and don’t think I could’ve got 305, so today I only went 305 because of last weeks perception but today I’m pretty confident I could’ve got 310

+

B – 1-1/4 BB hip thrusts x 5 + regular hip thrusts x 10, rest 3 min x 4 sets

245

+

C1 – Banded spanish squats x 12, rest 60 sec

C2 – Banded pull throughs from sumo stance x 15, rest 60 sec x 5 sets

done

+

Lower body prehab x 3 sets, rest as needed

Seated banded hip abductions x 15-20

Half kneeling adductor dips x 6/side

Feet on row seat hamstring curls x 5-6

Mini band alternating psoas march x 10-12 steps (5-6/side)

done

8/22

AMRAP 3 min (get as far as you can)

Ski 500m

24 bar facing burpees

24 GHD situps

24 power cleans @ 115lbs

24 row cals

16 burpee

*rest 2 min*

AMRAP 6 min (get as far as you can)

Ski 500m

24 bar facing burpees

24 GHD situps

24 power cleans @ 115lbs

24 row cals

24 ghd sit up

*rest 4 min*

For time

Ski 500m

24 bar facing burpees

24 GHD situps

24 power cleans @ 115lbs

24 row cals

10:02 – i had a goal today and that was a smooth steady pace on burpee. My goal was to be around but not over 4 sec/rep on the bar facing burpee. So I hit my target on the first one and the second piece as well. However, it is the ghdsu where i fell apart. I was fine being out of breath on the burpee but going into the ghdsu being out of breath, i had a hard time bracing and not holding my breath at extension and that got me all feeling some type of way, so that really threw off my mojo. Going into the chipper piece, i felt like i was already in the red even with the 4 min reest time, i still pushed the ski a little, kept it under 2 and around 1:54 and my pushers just felt really tired on that round of burpee.

8/18

TTT gait prep

+

3 min easy jog

+

3 rounds for time

600m run

10-20-30 bar facing burpees

rest 3-4 min x 2 sets

*second set starts back at 10 burpees

14:19 – 15:59 – I talked someone into mutual suffering with me so I really pushed on the first set and the second set I died, it was on the second run and the 20 burpee were just brutal. My goal on burpee was to keep moving but on the 2nd round of 20 and even a little on the first round towards the end, i felt like i couldn’t control anything. However, on the 2nd set, I had a much better inner dialogue with myself much like you did the week before so you inspired me to stay positive and be proud of myself for keeping my head down and moving forward. So thank you for inspiring me.

8/17

Part 1

Thoracic drills + Banded activation with your Macgyver setup

+

3 sets of lightly loaded movement work, rest as needed

Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)

Bottoms up KB high windmill x 3/side

Prone snatch grip BB liftoffs with training bar x 3-4 – still really freaking hard

25ft forward seal walk + 25ft backward seal walk (feet on slider)

+

A – Empty bar burgener snatch prep x 2 sets

done

B – Empty bar burgener clean and jerk prep x 2 sets

done

C – Dbl DB z-press x 6 reps, rest 90 sec x 4 sets

30 – could have possibly pushed more here, but was making sure I had a good position overhead

+

D – EMOM x 5 – Squat clean x 1 @ 205-235lbs

Stayed at 205 – just felt confident and strong off the ground. Wanted to prioritize positions over forcing the load

E – EMOM x 5 – Hang squat clean x 3 @ 155lbs

This felt really good, and makes me think we have done so much various work from the hang while i felt more confident here then in the clean off the ground outside of it being lighter. 

+

F – Paused split jerk dip x 1/Paused Split Jerk x 1, new complex every 120 sec x 6 @ mod/strong loading

*1 sec pause in bottom of dip on each rep

155 – my main focus for the day was active shoulders, vertical torso and continuing to press up on bar, my footwork was not as clean as I would have like, but by the 5th and 6th set I cleaned it up a little, but still some room to go

+

G – Back squats x 6, rest 120 sec x 4 sets

225

Part 2

Self-directed mobility

8/14

1 set current thoracic ext/rot drills

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

Additional thoracic extension drills

A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec

*I like this setup as you can control the intensity by adjusting the height of the bar

A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets

*Picture trying to segment the flexion/extension movement as much as possible, one spine segment at a time. Try to set this up where you isolate the movement JUST at upper back, everything below sternum stays still. This hopefully allows us a way to ‘own’ the ROM by actively turning on the spinal erectors in that segment

+

Belly to wall HS hold x 35 sec with hands as close to wall as possible and controlled breathing, rest 2 min x 5 sets

Hard today but completed

+

A – Front squat waveload – 4,2,1,4,2,1. rest 3 min bt sets 

*each set heavier than corresponding set from last week

205-245-275-225-265-300 – my plan was to do 295 but I said F it, you’re that close go and fucking get it. 

+

B – 1-1/4 BB hip thrusts x 5 + regular hip thrusts x 8, rest 3 min x 4 sets

235-245-245-245

+

C1 – Banded spanish squats x 8-10, rest 45 sec

C2 – Banded pull throughs from sumo stance x 10-12, rest 45 sec x 5 sets

done

+

Lower body prehab x 3 sets, rest as needed

Seated banded hip abductions x 15-20

Half kneeling adductor dips x 6/side

Feet on row seat hamstring curls x 5-6

Mini band alternating psoas march x 10-12 steps (5-6/side)

done

8/15/2026

I hosted a bourbon tasting last night, so I really level set my expectations today. And this is not the ideal workout today not being at 100%

tttTD (10 min clock)

3 Rounds:

12 Deadlifts @ 115lbs

12 Hang Power Cleans @ 115lbs

12 Shoulder to Overhead @ 115lbs

… 

3 Rounds:

12 Deadlifts @ 165lbs

12 Hang Power Cleans @ 165lbs

12 Shoulder to Overhead @ 165lbs

…

AMRAP in Remaining Time:

12 Deadlifts @ 185lbs

12 Hang Power Cleans @ 185lbs

12 Shoulder to Overhead @ 185lbs

7 deadlifts into round 5 (or round 2 of the 165 barbell) … .the biggest limitation today was barbell cycling on the shoulder to overhead. Even at the 115 bar, I was probably a bit more cautious than I needed to be, or maybe not cautious. Aggressive might be a better descriptor for receiving the barbell in the rack and cycling from there. So the lack of aggressiveness and a little bit of cautiousness at the 165 slowed me down way too much in a workout with a 10 minute time cap…..overall i’m pretty happy with how I did with my breaks and limiting rest with the deadlift and hang clean, just rested too much on the sto, and I also think exposure there was a big deal too. 

+

Ring/OH strength work x 3 sets, rest as needed

Foot assisted segmented strict RMU x 3-4 reps

Dbl DB chest flys x 6-8 light reps with a good squeeze into adduction each rep

Alternating lateral weight shifts from belly to wall HS hold x 6-8/side (can start with just pressing to fingertips on-non working hand, then if moving ok can shift towards alternating hand lifts or shoulder taps)

1-arm DB OHS x 5/side, light to moderate

I can see the chest fly being very valuable. The ring work was hard but it felt good to go through those positions and press out of that bottom position as well. The shifts felt good, but man my shoulders are tired and feel worked today. With the left hand I could go all day, the right hand in the OHS is very very hard, i used a 30 pounder and i was just working at a 8/9 to keep it locked out.

8/10

Part 1

Thoracic drills + Banded activation with your Macgyver setup

+

Lifting deload – 3 sets of lightly loaded movement work, rest as needed

Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)

Bottoms up KB high windmill x 3/side

Prone snatch grip BB liftoffs with training bar x 3-4 – man these made me feel like a little bitch. I could barely move the training bar

25ft forward seal walk + 25ft backward seal walk (feet on slider)

+

A – Accumulate 10 reps of (1 wall walk + 6 alternating shoulder taps from belly to wall hold + walk down), rest as needed

*if you can’t fully control the shoulder taps or do them with good balance, adjust this to just a hand lift or press to fingertips on one side. We want to start building some single arm strength in inverted position, so I just want some lateral shift in weight

I controlled the shoulder taps and I might have shifted a little more than you wanted but it did feel good (and really fucking hard) to be able to load up a single shoulder. 

+

B – Accumulate 10 headstand to pike negatives for control, rest as needed

I used a tuck to help with half of the range of motion because I absolutely sucked at these in the beginniing. 

+

C1 – Single leg tucked ice cream maker for lat activation as you get into front lever position x 3/side, rest 1 min 

C2 – Overhead archer ring rows x 5/side, rest 1 min x 4 sets

*like this for C2, but the extended arm will reach overhead instead of laterally

tough finding the perfect position for the archer but i think i got it dialed in….the ice cream maker’s are some of my fave, but i took a rest between because I feel i do a pretty good job of creating tension in the hold and gets pretty tiring

+

D – Ring pullups – accumulate 30 reps in as few sets as possible, start in pronation and rotate to neutral wrist at the top, trying to squeeze elbows down and back

7-6-6-6-5

Part 2

Self-directed mobility

8/11

Quick note – my shoulder hurts today!!!!! Not a bad hurt, more like, i used muscles that I haven’t used in a long time and they feel very stiff today just because they have been heavily challenged with yesterdays session

TTT gait prep

+

3 Min easy jog

+

3 sets, Rest 2 Min bt sets

600m run

14 bar facing burpees

200m run

4:57-4:57-5:07

*Rest 4-5 Min*

3 sets, Rest 2 Min bt sets

8 bar facing burpees

800m run

20 bar facing burpees

7:38-7:10-7:14

I’d say the heat got to me a little bit today after the first piece. I felt pretty freaking good with run pace and burpee cadence on the first part. But when I started the second part, I got into the run and it felt hot and humid and I started with some negative self talk. Then in the burpee I was contemplating stopping, but I would never allow myself to do that unless I really feared for my health and safety. That was the conversation i was having during the burpee and was just thinking i cannot do this. So after two minutes rest, I told myself it’s only 8 burpee, and just start running, it doesn’t have to be fast, just move consistently. Even though my time was slower on the 3rd set, I felt I was back in a much better place of being smooth and beinig tired. So i was happy to finish it. And after all the rain that hijacked my session last week. I was almost about to do a rain dance mid run just so i could cool things off. I would’ve continued to run in the run this week. Unless it was a flood, then i would’ve probably still run lol. 

8/12

A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best)

What I have been doing in addition and for the most part to a lot of the work we have been doing is the following

Self myofascial release around the scap and towards the armpit. I feel this is where some of my limitations through my lats originate from. It seems to always be sore even just doing a ton of front rack work, I have always felt this way but when laying supine I struggle to get both arms to touch the ground overhead, but when I dig into my lat fairly aggressively and can gain that ROM so much better. Foam rolling it has not yielded the same results as this soft tissue work has from a ROM perspective

2 sets4/side

2-way half kneeling thoracic rotations against wall

6-8 reps of Foam roller thoracic extension w/d-ball bear hug

4/side Kneeling PVC rotation w/full breath cycle at end range of motion on each rep – i will say, i’m sure someone else has done this but I did steal it and take a few things and make it mine for now

20sec/side single arm front rack pvc contract and relax

+

2 sets

20-30sec/side banded kb chaos ER at 90/904-

5 controlled Jefferson Curl

5-6 prone lying PVC liftoff

5-6 prone lying PVC overhead press

+

B – 7 singles of squat clean thruster @ 135-155lbs, rest 90 sec x 4 sets

*28 total reps, all done as singles, working on strength of rack in the catch and strong drive to overhead

145 – on quite a few singles I paused in the catch to make sure that my elbow positions were dialed in and locked in. I did feel that when I used extra leg drive through the power position that my rack was so much better so I didn’t want that to be the reason for my good rack, so I wanted to emphasize that but also not use the stretch shortening cycle to help the leg drive out of the squat, I wanted to generate that from the dead stop

+

C – Every 2 min x 5 sets

Snatch grip overhead hold and march x 20 steps 

*125-135lbs

135 – i’m feeling better overhead but man the wrists sure get challenged

+

AMRAP 12 min

12 cal echo

6 strict pullups with lean away negative

12 cal echo

12 toes to bar

4+6 – i set a goal before I started and that was to hold 68+ cadence on bike, so that was my main focus with the bike. The lean away might not have been the most aggressive lean away but it was definitely a lean away. TTB was UB and I did feel pretty confident with them in this set up. I did slow down my transitions around the 7 minute mark

8/8

Thorough positional warmup for overhead/front rack/squatting positions, can use the full sequence we’ve had or adjust as needed for these movements/loads, but ensure you protect a good 15-20 min to prep positions here so you move as efficiently as possible

+

tttTD

4 rounds for time (16 min cap)

15 thrusters @ 75lbs

60 DU’s

15 OHS @ 75lbs

60 DU’s

15:03

*I’d suggest breaks early and often here, maybe even multiple per bar/set. quick sets of 6-5-4 on the BB and even 20’s on the dubs can lend itself to more sustained momentum as long as you stay diligent with rest breaks

Funny because I was already thinking this before your notes – watching the video I found it ironic that in the beginning it was stated that it was too light to break into 3 sets, but towards the end it was stated to slow rounds down and the only option was longer transitions….this would’ve been a nice one to have someone coaching me because I feel I broke and paced appropriately, but probably too long of resting a little bit here and a little bit there….so I went with 6-5-4 on both thrusters and ohs. Except on last round of thruster i went 9-6, i would’ve tried the same with ohs, but I feel at current mobility I have my feet wider in the ohs so I don’t feel as confident going as fast a cycle rate in squatting with that position. I also decided to break DU in 20-20-20 (for the most part, maybe a break here and there at 18 or 19, or I would go to 25 and just shorten the last set)  – probably too conservative but it did help me pick up barbell right away with what felt like pretty consistent and strong transitions. The major negative here was tripping on the 60th rep of the very last rep – i went for 60 unbroken and might have a got a little too confident. I did not track any rounds because I only glanced at the clock a few times, but i feel i was 3:40-3:50 for the first round, and I knew i couldn’t have any attrition to make time cap, but that first uber conservative round set me up to speed up a little as i went, last round I feel might have been fastest round, so with that being said, if someone was coaching me probably could’ve been even a little tighter with rest breaks. 

(rest as needed)

TTT Gait Locomotion Prep – https://www.youtube.com/watch?v=WIiWBJh03ow

+

3 Min easy jog

+

Every 2 Min x 8-10

Run 300m @ 5k ‘effort’

*This shoud be VERY repeatable in this setup

*if your finish times continue to creep up, cut the volume at 8 sets

Bumped distance up to 275 on air runner, kept all rounds under 90sec, right around 1:27-1:29 – with all the running, I probably need new running shoes, but I will say my body doesn’t hurt after being on the runner so I just chose to hit the runner today, I feel my intensity can stay were it supposed to be, can accumulate the volume we are looking for and still really freaking good after. 

+

Serratus/scap series x 2 sets for quality

8-10 band resisted scap pushups

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

6-8 band distracted light DB front raises 

6-8 scap pullups

Took so long on warm up for rack/squat patterns I decided I wanted to call it at the gym and did everything at home a few hours later

8/5

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

Additional thoracic extension drills

A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec

*I like this setup as you can control the intensity by adjusting the height of the bar

A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets

+

B – 5 singles of squat clean thruster @ 135-155lbs, rest 90 sec x 4 sets

*20 total reps, all done as singles, working on strength of rack in the catch and strong drive to overhead

Goal was to keep all singles completed under 50sec and used 135

+

C – Every 2 min x 5 sets

Snatch grip overhead hold and march x 20 steps 

*115-125lbs

115

+

EMOM x 10 (5x through)

Odd min – 14 cal echo (will need to pop the start a bit, then can hold 66-68 RPM)

Even min – 14 toes to bar

If we are being very technical and literal then last round was the only round I did not do UB of TTB, on the 14th rep you could have barely slid a piece of paper between my toes and the rig….around rep 9/10 of that round I knew it was going to be a fight for rep 13 & 14, but told myself this is it and fight for it. And I did but came down and did one more to make it legit 14 per round. But this was very confidence building for my capacity in a little more dense TTB set. Finished each round of 14 around 41 seconds

+

4 rounds for time @ strong effort

15 cal row (keep this above 1100)

60 DUs

7:04 – only had one clean round of DUs so that was frustrating. But after 3rd pull of rower stayed above 1100

8/6 – OFF

8/7

Quick note on today, i have a really weird schedule today so today will be turned into 3 sessions to just get in what I can when i can….i will get it all, but the thoracic work will be repeated as a warm up for most sessions and at this point the front squat is my last completed work. But about to go back to the gym and finish up the hip thrust/spanish squat and pull throughs and then the prehab. 

1 set current thoracic ext/rot drills

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

Windmills are starting to feel good, and notes of importance. I was demoing a thoracic bridge bear to bridge and my right shoulder could support full hip extension, i haven’t been able to do that I feel in over 14-16 months, also tossed the football and aired it out and zero pain tossing and quite a few 40 yard passes and no residual soreness today from that. Really good wins outside of training that are very valuable in the big picture.

+

Additional thoracic extension drills

A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec

*I like this setup as you can control the intensity by adjusting the height of the bar

A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets

*Picture trying to segment the flexion/extension movement as much as possible, one spine segment at a time. Try to set this up where you isolate the movement JUST at upper back, everything below sternum stays still. This hopefully allows us a way to ‘own’ the ROM by actively turning on the spinal erectors in that segment

done

+

Belly to wall HS hold x 30 sec with hands as close to wall as possible and controlled breathing, rest 2 min x 5 sets

Done – and will repeat again for 3 sets when heading back to the gym

+

A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets 

*each set heavier than corresponding set from last week

175-215-265-195-245-285

+

B – 1-1/4 BB hip thrusts x 4 + regular hip thrusts x 6, rest 2 min x 5 sets

+

C1 – Banded spanish squats x 8-10, rest 45 sec

C2 – Banded pull throughs from sumo stance x 10-12, rest 45 sec x 5 sets

+

Lower body prehab x 3 sets, rest as needed

Seated banded hip abductions x 15-20

Half kneeling adductor dips x 6/side

Feet on row seat hamstring curls x 5-6

Mini band alternating psoas march x 10-12 steps (5-6/side)

Or dedicated and determined to not get wet would be a more accurate description

8/4

TTT gait prep

+

3 min easy jog

+

3 sets, rest 1:30 min bt sets

400m run

14 bar facing burpees

200m run

3:49-3:36*-4:29**____ *I more aggressively ran the last 200 as the rain came rushing in and I had to get my windows rolled up, so that threw off the stimulus because it wasn’t sustainable and rested longer for the rain to pass. 

** well the rain came and the radar said not going away any time soon. So instead of going to the other gym with the air runner I used a calculator to determine the close amount of shuttle runs and went with 20 shuttle + 14 bfb + 10 shuttle – 26 would be more accurate and I was at the 2:30ish mark at 20 and thought fuck this. Also i didn’t not want to do shuttles like that again so i used more calculations. The rain sucked today because I really felt good on the first two rounds, my body felt good, my lean and pace felt good so I know the adjustments don’t really help in the progressions but at least some of the volume is consistent.

*rest 4-5 min*

3 sets, rest 1:30 min bt sets

8 bar facing burpees

600m run

16 bar facing burpees

5:16-5:02-4:54

I measured out a safe 91 foot loop around the rig meaning 21 laps to get close to 600 meters – did try to alternate clockwise and counter clockwise to not put that many turns on my body.

*rest as needed/able*

I was actually waiting as long as i could and someone came into the gym during my rest and I talked to them for a bit, so this bought time for the monsoon to pass through which was kind of a catch 22, i cooled down quite a bit and really needed another warm up, but was afraid that if I did another warm up the rain would come again…..so I jumped in semi cold and went for this part. Tried to get as close to 500 as i could probably about 10 meters short but I don’t freaking care today. 

3 sets, rest 1 min bt sets

800m bike erg

500m run

*negative splits!

4:23-4:06-3:56

8/3

Part 1

Thoracic drills + Banded activation with your Macgyver setup

+

A – Empty bar burgener snatch warmup x 1 set

done

+

B – Muscle snatch x 1/Hang muscle snatch x 1/OHS x 1, new complex EMOM x 3 @ light load

85

C – Power snatch x 1/Hang power snatch x 1/OHS x 1, new complex EMOM x 3 @ light to mod load

115

D – Hang squat snatch x 2, new complex every 90 sec x 5

*keeping this as is but with slightly more rest, seeing if we can hold a little more loading across the sets this week

130-135-135-135-135-140

+

E – Squatting sots press x 2-3 reps, rest 90 sec x 5-7 sets as needed to achieve video diary needs

Sots press work 3_8_2026 – I was very curious about my positions – first set was very grindy but heavier than I have been going and on the 2nd set on I wanted to try to go into an overhead squat first, lower the bar to my back from that position and go into it. I look like a whole different dude. I was curious if there is something you have seen from this scenario that is nervous system related, positional related? I mean i know i’m getting healthier and we’re improving those positions but it shouldn’t be that much that quick

+

3-4 sets for quality on the chest to bar pullups

15 cal ski

8 1-arm alternating DB snatches @ 60lbs

15ft/side 1-arm DB OH walking lunge @ 60lbs

15 chest to bar pullups (maybe we shoot for 6-5-4 here with an eye towards sustainability)

rest 3 min bt sets

3:00-2:49-2:56-3:06 – I almost didn’t do the 4th set, but I wanted the volume so I backed off the intensity a very slight touch and I finished very close to calling these sustainable bouts. For the most part I pushed the ski +1200 cal/hr, the 60 was heavy enough I couldn’t fuck around and wasn’t consistent with smooth step through lunge steps on every one, the one thing I made sure of was to get my set of 6 pretty quickly after finishing my last lunge. Not ideal distance for fast logistical transitions from the ski to the rig but just made sure I was efficient with the lunge to the first micro set