Ben Plotnicki

8/28

3 sets, rest as needed

10/side diagonal band pull aparts

8/side 1-arm DB ext rotation @ 10-15lbs

6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC)

Not a great training day. I think it was a combination of a few factors, choosing to do yesterdays workout all outside probably drained me more than i think, or ate enough and hydrated enough in recovery. 

+

AMRAP 9 min

3-3-6-6-9-9…reps each of 

Ring MU

Thrusters @ 135lbs

59 reps

+

Row Warm-up; 

+

I did not hit all my target numbers….I started to do the row position in the afternoon and I was not feeling it. So I finished my day and tried to do it again in the evening. I was at a 8 or 9/10 and that was falling short of my target numbers. Was hitting 1:49-1:50 on all sets and that was a huge mental and physical fight today

Row 1:40 @ 2-4 sec per 500m faster than avg pace from test

rest 20 seconds 

x3 

rest 2min, then: 

Row 1:40 @ 2-4 sec per 500m faster than avg pace from test 

rest 20 seconds 

x3 

rest 3min, then: 

Row 1:40 @ 2-4 sec per 500m faster than avg pace from test 

rest 20 seconds 

x3 

rest 3min, then: 

Row 1:40 @ 6-10 sec SLOWER per 500m than avg pace from test 

rest 20 seconds 

x3

8/26
Half kneeling thoracic flow x 3 sets
5 reps/side of (overhead half moon with arm closest to wall + horizontal windmill with arm away from wall) ( https://www.instagram.com/p/Ce9DkO-rCNl/?hl=en )
30 sec of foam rolling upper back , keep rib cage down during to isolate t spine
+
A – Piked parallette HSPU x 10, rest 3 min x 5 sets

done
B1 – Strict ring dips @ 21X1 tempo x 6-8, rest 1 min

8-6-6-6
B2 – BB Pendlay rows @ 21X1 tempo x 6-8, rest 1 min x 4 sets
135 x 6 – 135 might have been a bit too much mostly holding that tempo of 1 in the up position
C – BB OHS @ 32X1 tempo x 3 reps, new set every 2:30 min x 5
155-155-165-165-145 – bar path started getting a little sloppy so I dropped for that last set….shoulder is getting better but still not 100%
D – Every 90 sec x 6 sets – 15 russian swings @ 32kg

done
+
Not for time – 30 1-arm alternating TGU @ 35lbs

done

8/21

3 sets, rest as needed

10/side diagonal band pull aparts

8/side 1-arm DB ext rotation @ 10-15lbs

6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC)

Done – really liked this prep work – also added in front rack sotts press on slantboard

+

For time

7-5-3-5-7 power snatches @ 155lbs

14-10-6-10-14 front squats @ 155lbs (from floor)

12:52 – my goal was around 10 minutes, but it was the front squats that slowed me down, they felt really strong on the front end but probably should’ve done smaller sets as my back became tired and that made me not want to move the snatch as fast….and last set of FS i wanted to try and do 2 sets but that shit was not going to happen

+ (rest as needed)

Did row work as pm just due to schedule and i’m actually glad I did because the low back fatigue would’ve been in my head going into the row

Row Warm-up; 

+

Row 1:40 @ 1-2 sec per 500m faster than avg pace from test

rest 20 seconds 

x5 

1:48.8 (2296) – last two sets were 1:49.6–1:49.1

rest 3min, then: 

Row 1:40 @ 2-4 sec per 500m faster than avg pace from test 

rest 20 seconds 

x2 

1:45—1:46.3 this set(s) might have been a little easier from a mental perspective not neccesarily effort, it was just sit down, focus on strong leg drives and long pulls and go

rest 3min, then: 

Row 1:40 @ 2-4 sec per 500m faster than avg pace from test 

rest 20 seconds 

1:46.6—1:46.1

x2 

rest 3min, then: 

Row 1:40 @ 6-10 sec SLOWER per 500m than avg pace from test 

rest 20 seconds 

1:59.4 —— this was the hardest one 

x3

8/16

A – PC/PJ – 1 rep every 15 sec x 15 reps, 155lbs

done

B – Banded sumo deadlifts – 5×5, rest 2 min (175 on bar, med band)

done

+

4 Rounds, for max reps: 

1 Minute Shuttle Run 8-8-8-7

1 Minute Wall Balls (20 to 10) 30-27-29-31

1 Minute BBJOs @ 24in 12-12-12-13

1 Minute Rest

These movements/efforts/paces felt very sustainable…shuttle was the only one that i felt iffy on pushing the pace to get one extra rep and the cost of that

8/17

Self directed metcon (i know a lot of TTT folks will be trying to do Lazar workout this weekend, but no pressure on that. if you have time for a double here feel free to self direct, if not lets just hit this strength work)

I did the Lazar tribute in the am….time = 35:11 – I tore my hand so that slowed me down on the back half….but hspu felt really really strong so i’m super pleased with that.

A – BB Bench press @ 41X1 tempo x 4 reps, rest 2 min x 5 sets

I had in my mind i wanted to hit 185. But after all the work from the am, my pushers were tired so i stayed at 175

B1 – 1-arm banded DB bent over row x 8/arm, rest 1 min

50

B2 – Dbl DB squeeze press x 10, rest 1 min x 3 sets 

40’s

C1 – Strict rope pullups x 6-8 (switch top hand at halfway), rest 1 min

C2 – Piked strict HSPU x 4-6, rest 1 min x 4 sets (feet on box, hips above hands, hands can go on DB’s/parallettes – https://www.youtube.com/watch?v=QFYMhbj3s9g )

Man my pushers were tired – 6-5-4-5

D – Single DB overhead tricep extensions x 50 for time @ 35lbs (big sets!)

I don’t remember my time now but sets were 20–13-17 — i almost failed rep 50, i would have felt silly having to finish with one rep

8/18 – OFF

8/19

Half kneeling thoracic flow x 3 sets

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

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

done

+

A – Parallette shoot through skill work 8-10 min (progressive intensity as you go, work towards tucked/extended V-sit to controlled tucked planche – https://www.youtube.com/watch?v=Ttp4zkZn4P0 )

done

B1 – Band assisted tuck planche x 18 sec (active protraction, get a good lean forward), rest 42 sec ( https://www.youtube.com/watch?v=-ykN-AEsR-E )

done

B2 – Tucked back lever on rings x 18 sec, rest 1:42 x 5 sets

The extra 3 seconds here was super freaking hard

C – Piked parallette HSPU x 8, rest 3 min x 4 sets (set a target for head to hit bt parallettes, make it challenging depth for this rep range. get as vertically stacked as you can)

I really feel all this thoracic work and handstand positional work is really paying off

D – BB OHS @ 32X1 tempo x 4 reps, new set every 2:30 min x 5

145-155-145-145-154

+

Not for time – 26 1-arm alternating TGU @ 35lbs

done

8/5

EMOM x 8 (4 sets each)

Odd sets – 6 strict pullups

Even sets – 12 alternating shoulder taps from wall facing HS hold

+

EMOM x 10 (5 sets each)

Odd sets – 10 ring rows 

Even sets – 10 dbl DB bench press @ 50/hand (pause at top of each)

+

EMOM x 12 (6 sets each)

Odd sets – 10 supinated grip bent over rows

Even sets – 10 ring pushups

this was exactly what i needed today, everything felt good and strong after Summer Sizzler workouts

+

Band burnout series x 2 sets, rest as needed ( https://youtu.be/J2iTyFrwLbk?si=_qEevkLD03jS2ty8 )

Face pulls x 8-10

BTN pulldowns x 8-10

Straight arm lat pulldowns x 8-10

DB lateral raises x 8-10

DB forward raises x 8-10

Band pull aparts with palms up x 8-10

Band pull aparts with palms down x 8-10

done and i like this burnout – fun

8/6

For time

40-30-20-10

AAR cals

Bike erg cals

rest 6 min x 2 sets

*first set at 85%, second set at 90%, so leave room to get faster on second set

For some reason I did not write my times down, but my second set was faster than my first….also due to some logistical and circumstantial issues had to pivot and go to gym with no AAR but used a ski erg so did the best calculation that the internet could come up with for road work. But even though i don’t remember times i remember paces on bike pretty vividly

+

Easy walking cooldown x 5 min

+

Down regulation breathing x 5 min

8/7

Shoulder prehab

A1 – BB javelin press x 6/side, rest 1 min

35-40x 3 was not able to press 45 with my left side today

A2 – 1-arm landmine meadows row with 4 sec negative on each rep x 5 reps/side, rest 1 min x 4 sets

35

B1 – 1-arm elbow on knee DB ext rotation x 8/side

15

B2 – Hinging ring rows x 5-6 reps for control

I used to love doing this and stil ldo

B3 – Half kneeling thoracic rotations against the wall x 5/side (pin a foam roller between front knee and wall – https://www.youtube.com/watch?v=AlYEcT5eLq8 )

B4 – Table top plank hold with as much hip/shoulder extension as you can get x 30 sec ( like this but try to turn hands out OR backwards – https://www.youtube.com/watch?v=imuZFRIdGW8 )

rest as needed x 3 sets

C1 – Skin the cats on rings x 2-3 for slow control, rest 45 sec

C2 – Empty BB turkish situps x 4-5, rest 45 sec

C3 – BB rollouts from knees x 5-6, rest 90 sec x 4 sets

Skin the cats felt pretty good but stuck with 2’s – turkish sit ups are annoying

D – Prone scap swimmers x 30 sec continuous movement, rest 90 sec x 4 sets

+

Row Warm-up; 

+

Row Benchmark Test: 

Row 1:40 for max meters 

rest 20 seconds 

x5 

2291 – 1:49.1 ——-1:47—1:47.2—1:50.1—1:50.3—1:50.6—467–466–454–453–452

rest 2min, then: 

Row 1:40 for max meters 

rest 20 seconds 

x4 

1789—1:51.7—-1:49.1—1:52.6–1:53.1—1:52.3—-458–444–442—445

So with a 1:49 average on the front end and a 1:51 on the back end i’m going to assume that my total average was about 1:50.????? – since i didn’t enter in both intervals with the rest time incluced

**you will perform 9 total sets – your goal is max meters. You are rowing for one minute and 40 seconds. Then, you will rest 20 seconds. Repeat this for 5 total sets before taking a 2min rest. At the end of the 2min break, you will then perform 4 sets of one minute and 40 seconds for max meters with a 20 second rest

8/8 – OFF

8/9

Had to do this saturday as I was not going to be able to a double saturday or have access to a rope on saturday so I switched the two and that might have made the ttb a little stiffer but everything else felt decent other than earlier than I like training

A – PC/PJ – 1 rep every 20 sec x 15 reps, 135-155lbs

155

B – Banded sumo deadlifts – 5×5, rest 2 min (155-175 on bar, med band)

155

+

Goal is sustainable pace throughout. Make your second set faster than your first set of each. 

500m Ski @ 2:00-2:04/500m

into: 

60 Sec AMRAP Strict HSPUs 15-18 (first 10 and 11 ub)

60 Sec AMRAP Double Unders 75-90

60 Sec AMRAP Toes to Bar 15-18

60 Sec AMRAP Shuttle Runs 7-7

60 Sec AMRAP Wall Balls 25-28

Rest 5 min

I felt really stiff and slow on the TTB, super happy about my hspu work today 

+ (Rest as needed) 

500m Row @ 2:00-2:04/500m

into: 

60 Sec AMRAP Single Arm KB Snatch @ 24kg (switch every 5) 17-20

60 Sec AMRAP Box Jump Overs @ 24in (must step down) 18-22

60 Sec AMRAP Bar Muscle Ups 6-8 – just really didn’t feel like hurting at this point this morning and was mentally tired

60 Sec AMRAP Shuttle Runs 6-7

60 Sec AMRAP Wall Balls 25-28

8/10

AM

12 min AMRAP

2 RC’s 

25ft HSW 

8 DBL DB Box Step-overs @ 50/hand, 24in

25ft HSW

5+2 – one thing I wouldn’t have said a year ago was man I wanted a whole lot more rope climbs, those felt good, fast and descent felt really good. Hs walk first round was good, after that it fell apart, just breathing, and some wrist discomfort but thats more on what I can tolerate than anything. 

PM

A – BB Bench press @ 41X1 tempo x 4 reps, rest 2 min x 5 sets

B1 – 1-arm banded DB bent over row x 8/arm, rest 1 min

B2 – Dbl DB squeeze press x 10, rest 1 min x 3 sets 

C1 – Strict rope pullups x 6-8 (switch top hand at halfway), rest 1 min

C2 – Piked strict HSPU x 4-6, rest 1 min x 4 sets (feet on box, hips above hands, hands can go on DB’s/parallettes – https://www.youtube.com/watch?v=QFYMhbj3s9g )

D – Single DB overhead tricep extensions x 50 for time @ 35lbs (big sets!)

unable

8/11 – OFF

8/12

Half kneeling thoracic flow x 3 sets

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

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

I like this

+

A – Parallette shoot through skill work 6-8 min (progressive intensity as you go, work towards tucked/extended V-sit to controlled tucked planche – https://www.youtube.com/watch?v=Ttp4zkZn4P0 )

This was fun

B1 – Band assisted tuck planche x 15 sec (active protraction, get a good lean forward), rest 45 sec ( https://www.youtube.com/watch?v=-ykN-AEsR-E )

Did the first set on paralletes and man it is so much harder on the ground

B2 – Tucked back lever on rings x 15 sec, rest 1:45 x 5 sets

I think with a back lever your hands are supposed to be facing the ground? I just did not trust myself there

C – Piked parallette HSPU x 6, rest 2 min x 4 sets (set a target for head to hit bt parallettes, make it challenging depth for this rep range. get as vertically stacked as you can)

2 abmats

D – BB OHS @ 32X1 tempo x 3 reps, new set every 2 min x 4

145 – just feel weak in my shoulder 

+

For time

15 strict ring dips

20 kipping ring dips

25 ring pushups

30 hand release pushups

7:00***** with a strong asterisk – i wanted to see if i could do the first 15 strict ring dips unbroken and then see what would happen after that, and I did and it felt pretty good, but the asterisk came in the ring push ups when the strap started slipping so i adjusted it once and just had to switch rings so that cost me a lot of time. 

+

Not for time – 20 1-arm alternating TGU @ 35lbs

done

8/13

For time

45-35-25-15

AAR cals

Bike erg cals

rest 8 min x 2 sets

*lets try to mimic the paces from last week here

Because of last week having to run outside i opted for that to keep paces similar and distance as close to equivalent as possible and had a homie jump in with me.. The only place that i fell off this week was pacing on the bike because we got 2 brand new bike ergs, and they were fresh out the box today. 13:10 & 12:49 – distances ran were 475-400–300–225

+

Easy walking cooldown x 5 min

+

Down regulation breathing x 5 min

8/14

Shoulder prehab (same)

A1 – BB javelin press x 6/side, rest 1 min

35-45×3

A2 – 1-arm landmine meadows row with 4 sec negative on each rep x 5 reps/side, rest 1 min x 4 sets

44

B1 – 1-arm elbow on knee DB ext rotation x 8/side

15

B2 – Hinging ring rows x 5-6 reps for control

B3 – Half kneeling thoracic rotations against the wall x 5/side (pin a foam roller between front knee and wall – https://www.youtube.com/watch?v=AlYEcT5eLq8 )

B4 – Table top plank hold with as much hip/shoulder extension as you can get x 30 sec ( like this but try to turn hands out OR backwards – https://www.youtube.com/watch?v=imuZFRIdGW8 )

rest as needed x 3 sets

C1 – Skin the cats on rings x 2-3 for slow control, rest 45 sec

C2 – Empty BB turkish situps x 4-5, rest 45 sec

C3 – BB rollouts from knees x 5-6, rest 90 sec x 4 sets
Same as last week but rollouts felt much stronger

D – Prone scap swimmers x 30 sec continuous movement, rest 90 sec x 4 sets

+

Row Warm-up; 

+

Row 1:40 @ 1-2 sec per 500m faster than avg pace from test 

rest 20 seconds 

x3 

rest 2min, then: 

Row 1:40 @ 1-2 sec per 500m faster than avg pace from test

rest 20 seconds 

x3 

rest 3min, then: 

Row 1:40 @ 1-2 sec per 500m faster than avg pace from test

rest 20 seconds 

x3 

rest 3min, then: 

Row 1:40 @ 8-10 sec SLOWER per 500m than avg pace from test 

rest 20 seconds 

x3 

1:48.4 average for all 12 sets – total distance – 5530 meters – man this was a grind to stay fighting for that pace but felt pretty good after 

**you will perform 12 total sets this week. The last three sets of intervals should be at a slower effort, while your first three should be at a faster effort than last week”

8/15 – OFF 

7/29

I was really pressed for time today so that effected my overall time available to warm up longer to hit some bigger lifts. 

Thoracic prep (your choice from drills that have worked best)

+

Shoulder strength (same)

Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top

Parallettes on boxes pike raise 3 sets of 3-4 reps – https://www.youtube.com/shorts/1Wk1ryma854?feature=share , press down HARD and try to elevated hips as high as you can

Straddle tripod to headstand with controlled toe touches 3 sets of 3-4 reps https://www.youtube.com/watch?v=sfaZ-vkbmaI

*for these, do them right up against a wall so that you have it there to catch you if you go too far forward 

All the gymnastics shoulder strength felt really really strong today and is still so much fun. I love the challenge of them

+

A – Split jerk recovery from high blocks/pins x 1.1.1 with a 3 sec overhead hold after the recovery of each rep, rest 10-12 sec bt reps, rest 3 min bt sets x 4 sets

225-240×2-245 – when setting up the jerk blocks I left off one block on the top on accident so it was a big recovery, which was kind of exciting because no shoulder issue, it also felt like an aggressive strength piece. 

B – Clean and jerks – 2 reps (completed in 35 sec or less), rest 3 min x 3

235 – clean did not feel strong today at all, power jerked the first rep on each set, but the 2nd rep was a grind as something felt off on my dip….it could have been technical but it could also have been feeling like I was against time available too which gave me a little bit of anxiety. 

C – Clean and jerk x 3 strong singles, rest 3 min

245 – just did not feel strong, front rack didn’t feel great and jerk drive didn’t feel great either.

D – Back rack split squat drop set

6 reps/leg, rest 60 sec

12 reps/leg, rest 60 sec

18 reps/leg, rest 3 min x 3 sets

I was really pressed for time so after doing the first set I had to drop weight or else I wouldn’t have gotten the volume in 145/95/75 – 115-75/45 x 2 sets

+

Snatch grip OH carry x 120ft, rest 3 min x 4 sets

(banded KB’s hanging from bar, work on stabilization/strength here)

Unable to complete today

7/30

Hypoxic drills x 6 sets

Gentle nose breathing x 4-5 cycles, end on a small gentle breath in and small gentle breath out, then pinch nose.

rest 2 min bt sets, record number of paces you are able to cover each set, and notes on the ‘feel’

27–24–21–32–28–33 – was a little over the place today but still about the 17th pace is when I feel that funkiness

+

6 sets, new set every 5 min

Sets 1,4 – 24 burpees to touch bar + Ski 20 cals  2:20 — 2:27

Sets 2,5 – 24 burpees to touch bar + Echo 23 cals 2:34 — 2:46

Sets 3,6 – 24 burpees to touch bar + Row 26 cals 2:35 — 2:59

Thank you for getting the math right and I can’t wait to see what next weeks progression has in store. Burpees felt good on the front end, and I did all jumps back and up, no stepping so I was pretty happy with just being uncomfortable when those got hard. 

+

Low box hamstring bridge with very slight bend in knee x 10/side, rest as needed x 4 sets/side

7/31 (snatch touch, but lets stay lighter until we’re sure of shoulder)

Burgener snatch warmup (3 reps/movement, first set with training bar and second set with 20kg bar)

+

A – EMOM x 6 (Power snatch x 1/BTN sn grip push jerk x 2)

*start at 115 and build every 2 sets

115-135-155

B – OHS x 3 reps, rest 3 min x 5 sets (active tension throughout)

115-125-135-155-175 – i know your notes say stay lighter, but 135 felt GREAT and I wanted to see how it felt. Felt stronger and more stable than last week, still not 100% healthy but barbell work in general seems to be less of an issue than some of the gymnastics positions.

+

EMOM x 10

Odd – 8-10 chest to bar pullups

Even – 10-12 kipping HSPU

10 on ctb and kipping hspu felt really off today. Hit 12 every round but my timing or position was off.

+

EMOM x 10

Odd – 8-10 toes to bar

Even – 50ft HSW

I called it at 8 sets, the shoulder was doing ok just thought it was time to call it. Also my wrist was having a funky kind of day and the hs walk started irritating it which also played a role. CTB is probably a 1 out of 10 on a pain scale, it’s there but not a problem, and the TTB is probably a 2, more noticeable and could push through if I had to

+

Run 800m @ 5k effort

new set every 7 min x 4

4:15–4:10–4:09–4:04 – it felt like i was running uphill the hole time today, also hit this one outside on the street so there was a little anxiety with drivers that I do not trust, but pace felt a little slow from where I would like to be but I am hoping to get some more run work in because I like that distance and want to get more comfortable pushing that a little bit

8/1 – OFF

7/26

12 cal bike erg 

10 Hang Power Clean @ 95lbs

48 DU’s 

12 cal bike erg 

Rest 2min

x 3 Rounds @ fastest sustainable pace possible

1:38–1:34–1:40 – only had access to echo bikes today so did 9 echo cals

+

12 cal ski erg

10 Deadlifts @ 245lbs 

12 chest to Bar 

12 cal ski erg 

Rest 2min

x 3 Rounds @ fastest sustainable pace possible

**record round time / split for each set

2:18–2:19–2:29

(rest as needed)

20 min continuous jog

done

7/27

10 Rounds for time 

3 Clean and Jerks @ 135lbs

3 Ring Muscle Ups 

10:31 – took a very very conservative approach to this…not to mention I did it at a much earlier training time than i’m used to. So far the observation i am making on my shoulder is anything that goes into a big arch swing, or the shoulder could roll forward like an overhead squat is the only things that cause some discomfort. It is low on the pain scale but still present. So lets not change a thing and keep moving forward as it is not a major worry of mine, but I feel equipped enough to adjust as needed based on feel for the day. But the rings feel much better than the arch on the TTB, and c2b yesterday was less than TTB…..actually semi happy with this today even with a slower time. the conservative approach was not rushing my transition to the rings but around round 5 I felt some things I was missing in my kip and that boosted my confidence there.

+ (rest as needed)

A – BB bench press drop set

3 tough reps, rest 30 sec

9 mod reps, rest 30 sec

15 light reps, rest 3 min x 3 sets

*rest breaks inside of a set are just to do a quick weight change

205/155/125 the drop sets were the same loads as last week but the set of 3 was heavier

B- (Dbl DB supinated grip curl into Arnold press) x 8-10, rest 2 min x 4 sets

20’s

C – 60 reps of banded tricep pressdowns for time (get a good amount of band tension, should start with a tough set of 20-25 then have to chip away)

Done – i have completely forgot what my time was by now

7/22

Thoracic prep (your choice from drills that have worked best)

+

Shoulder strength

Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top

Parallettes on boxes pike raise 3 sets of 3-4 reps – https://www.youtube.com/shorts/1Wk1ryma854?feature=share , press down HARD and try to elevated hips as high as you can

Straddle tripod to headstand with controlled toe touches 3 sets of 3-4 reps https://www.youtube.com/watch?v=sfaZ-vkbmaI

*for these, do them right up against a wall so that you have it there to catch you if you go too far forward

much better here than last week and still super fun

+

A – Split jerk recovery from high blocks/pins x 1.1.1.1, rest 10 sec bt reps, rest 3 min bt sets x 4 sets

165-195-215-235 – smart conservative build. Only last set was rough 

B – Clean and jerks – 3 reps (completed in 40 sec or less), rest 3 min x 2

205 – was a little worried with power jerk but it actually turned out ok. Front rack position felt pretty stiff rough 

C – Clean and jerks – 2 reps (completed in 30 sec or less), rest 3 min x 2

225 – felt heavier than it should’ve but was also very cautious 

D – Back rack split squat drop set

5 reps/leg, rest 60 sec

10 reps/leg, rest 60 sec

15 reps/leg, rest 3 min x 3 sets

155/105/75×2—-145/95/65 this was worse than most conditioning we’ve done lately 

+

Snatch grip OH carry x 100ft, rest 3 min x 4 sets

(banded KB’s hanging from bar, work on stabilization/strength here)

w/26’s – and holy cow that was hard

7/23

Hypoxic drills x 6 sets

Gentle nose breathing x 4-5 cycles, end on a small gentle breath in and small gentle breath out, then pinch nose.

rest 2 min bt sets, record number of paces you are able to cover each set, and notes on the ‘feel’

21–25–21–27–24–27 – it was around step 17 that the discomfort would start to be felt, i would do better on the ones that I was really mentally prepared to endure. I also didn’t think this was to fight too too much through the “hunger” to breath

+

6 sets, new set every 4 min

Sets 1,4,7 – Ski 20 cals + 18 burpees to touch pullup bar

2:09 — 2:17 — 2:29

Sets 2,5,8 – Echo 23 cals + 18 burpees to touch pullup bar

2:15 — 2:22 — 2:34

Sets 3,6,9 – Row 26 cals + 18 burpees to touch pullup bar

2:27 — 2:38 — 2:56

not sure about your guerilla math here and how 6 sets turns into a 9th set…..I thought I could go ahead and go for it, there was definitely some drop off in the 7,8, & 9

+

Low box hamstring bridge with very slight bend in knee x 8/side, rest as needed x 4 sets/side

done

7/24 (snatch touch, but lets stay lighter until we’re sure of shoulder)

Burgener snatch warmup (3 reps/movement, first set with training bar and second set with 20kg bar)

+

A – EMOM x 8 (Power snatch x 1/Hang power snatch x 1/BTN sn grip push jerk x 1)

*start at 95 and build every 2 sets

95-105-115-135 – after the first 2 sets the shoulder felt really warm in this position. It’s really weird, because all the pain/discomfort is below a 2 and it’s not really painful, it feels unstable, hard to fire and maybe a little weak.

B – OHS x 3 reps, rest 2-3 min x 4 sets (active tension throughout)

135-155 – 155 might have been a bit heavy but I also went with a more narrow grip which didn’t cause any pain, the more snatch grip position was slightly uncomfortable

+

For time

1km run

50 WB (14 to 9)

40 toes to bar

30 dbl DB box step overs (50/hand, 24in)

100ft HSW

18:31 – run done on the air runner, wall ball to 9ft with 14lb almost felt like cheating. TTB had some low level, (3) pain and it only hurt in the arch swing….so i went really conservative here when i felt that. Nothing that i was majorly worried but enough that I wasn’t ready to attack in bigger sets or small sets with really short breaks. I knew step overs would blow up my traps so I tried to be smart here going into the hs walk. For the hs walk, the 50ft were conservative and I attacked the last 50ft with a much shorter rest.