Ben Plotnicki

11/20

A. Tabata Wall Facing Handstand Shoulder Taps for 5 x 20/40s. https://youtu.be/Tz-eP0w9884

Done – this got really hard

B. Handstand Walk AS SLOW AS POSSIBLE 3 x 25 Feet. https://youtu.be/-pwVtVCrXRM

Slow is my normal speed

C. Handstand Walk 25, 25, 50, 50, 100 Feet. https://youtu.be/-pwVtVCrXRM

**Note: Only move to the next set if you were able to complete the set unbroken. If you are unable to do these distances unbroken, then set a scaled version for yourself that is at your current level of capacity. 

The longest runway i had was 75ft….2 attempts at 75 and failed at 72 and 70

+

Every 90 sec x 6 sets

Odd sets – 12 toes to bar + 12 thrusters @ 95lbs

Even sets – 40 DU’s + 12 PC/PJ @ 95lbs

(within 3 min of last interval)

4 sets to find a tough but not maximal hang power snatch

Struggle bus for me today, wrist/front rack would not loosen up so the thrusters didn’t feel great as I was in a bad position the whole time. And pc/pj felt like it too so much energy.

175 on hang power snatch

11/15

A. Split Jerks: 3,3,2,2,2; rest 2 min – 60,70,75,78,80% – Working strength/control in rerack, No blocks

185-195-205-215-225

B. Deadlift: Build to 85% Current 1RM

385

C. Hand Release DL: 5 reps x 3 sets @ 82-85% 1RM

335

+

For time (20 min cap)

30 Cal C2 Bike 

30 Walking Lunge Steps (farmers Carry) @ 50lbs 

30 toes to bar 

30 Cal C2 Bike 

20 Walking Lunge Steps (FR) @ 50lbs 

30 CTB 

30 Cal C2 Bike 

10 OHWL Steps @ 50lbs 

30 Bar Muscle Ups 

18:16 – of course the bmu took the longest, but i did this at the gym that has the bike erg but the negative is the ceiling clearance space, at lockout if i look forward/neutral my head hits the ceiling. Which when i started getting tired and needed to keep really hard i could feel my hair hit the ceiling so that made me hesitant to be aggressive. Definitely effected my overall time because even with taking semi short breaks I could never do a big set

11/18

A. Bench press – 10,10,8,8,6. heavier each set, rest 3 min

165-175-185-195-205 – i would say that each set was pretty close to 1RIR

B. DB Suitcase KOT Split Squats @ 2020: 8-10 reps/side x 3 sets; rest 2 min – Front foot slightly elevated – light/moderate load working end ranges

35’s

+

10 min AMRAP:

11 CTB Pull-ups 

9 DB Power Clean @ 50lbs 

7 Strict HSPUs 

5+2 – I actually was really pleased here as I had good breaks on shspu and never hit failure. I was a little nervous that i might push too hard to failure, but i never let it happen. I also started breaking up pc as that felt like my bis/lats/shoulders started blowing up and was afraid of the carryover to the hspu.

11/3

Overlap

11/4

A. 1.1.1.1.1 Tuck to handstand on wall w/ 2inch elevation x 3, rest 90-120 sec btw sets

*elbows stay locked out throughout. Before kicking up, press hard into the ground. As you kick, continue to press and push your hips over your shoulders. Ideally, you pass through a controlled tuck position before extending your legs

*youll have to be more aggressive with pushing your hips over your hands to get into a stacked position with the elevation 

B. Acumulate 5 reps of: Kick up on cross + 1 step into turn

C. Accumulate 5 reps of: Kick up on cross + 2 step into turn (90 degrees)

D. Accumulate 5 reps of: 10ft HSW to cross + 2 step 90 degree turn

E. Accumulate 5 reps of: 10ft HSW to cross + 2 step 90 degree turn + 10ft HSW away

This went really well and was really fun but started hitting a wall when i was getting into E

+

Throwdown: 

AMRAP 15 min

16 Cal Row 

6 Burpee Box Jump Overs @ 24in

10+1 – I did not get a proper warm up in for this today and i definitely could tell as it was hard for me to hold on to the high effort on the rower

+

30 min easy jog (do this as 15 min with 20lb vest, 15 min without. zone 2 effort throughout)

11/5 – OFF

11/6 – think I have alreayd posted this day but wanted to repost it just in case i forgot from last week

Power snatch – 1 rep every 30 sec x 12

155 – felt pretty good

+

Hang squat snatch – 1 rep every 45 sec x 9

170 – felt even better

+

Squat snatch – 1 rep every 60 sec x 6

190

+

Back squat – 6,6,4,4,2. start moderate and build, rest 2-3 min

225-255-275-295-315 – none of the lifts were grindy, but there were not many more reps in reserve

+

CrossFit:

Every minute on the min until failure or 10 total minutes: 

7 Pull-ups 

7 OHS @ 75lbs

7 bar facing burpees

Completed 7 full rounds at the buzzer….we know that I wasn’t feeling great, so was just going to see where this was going to go, and after the 3rd round, i thought, hey this is hard but you can keep pushining. A little healthier and I think i have a fighting chancee to push through but it was the mental toughness that was a great resistance

(if you fail before 10 min, hop on a bike and ride at a 30 min pace for rest of the window)

11/1

A. Push Jerk w/ 1 sec pause in dip: 3 reps x 5 sets; rest 2 min – 70,73,75,77,80% 1RM SJ

185-195-205-210-215

+

B. For reps:

1 min AMRAP: Hang Power Cleans 

Rest 30 sec

1 min AMRAP: PC/J 

Rest 30 sec

1 min AMRAP: Thrusters

Rest 30 sec

1 min AMRAP: Squat Snatches

*All sets at 185lbs

13-7-6-2 (and 1 miss)

+

For time: 

15 DL @ 355lbs

2:34 – came out with 6 tng and that was probably a mistake but also wanted to see what I could do. It was a mistake because I went to two really quick singles and the 2nd felt so slow and almost like I was going to fail if I did one more quick single. 

+

On the 2min for 8 sets: (4 of each)

split this into a 2nd session so i could use the bike erg at my other training location

Odd Sets: 

10 Cal C2 Bike @ 10 Damper – Standing 

15 Heavy Wall Balls @ 30lbs 

54-48-46-47

Even Sets: 

10 Cal C2 Bike 

12 Alternating Pistols 

75 second cap per round – adjust as needed

39-38-38-41

11/7
Bike erg 3-2-1 breathing progression
+
Breathing intervals
Echo bike
60 sec @ 70-72 RPM
rest 60 sec x 10
+ (rest 3 min)
60 sec @ 70-72 RPM
rest 45 sec x 8
+ (rest 2 min
60 sec @ 70-72 RPM
rest 30 sec x 6
**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes

all sets complete
+
4 sets for quality
18 banded reverse squats from supine, ab mat under butt/low back
21 banded hip thrusts with pause and glute squeeze at top of each
55 sec loaded wall sit at parallel (true KB front rack)

3 sets – started running out of time

11/6

Power snatch – 1 rep every 30 sec x 12

155 – felt pretty good

+

Hang squat snatch – 1 rep every 45 sec x 9

170 – felt even better

+

Squat snatch – 1 rep every 60 sec x 6

190

+

Back squat – 6,6,4,4,2. start moderate and build, rest 2-3 min

225-255-275-295-315 – none of the lifts were grindy, but there were not many more reps in reserve

+

CrossFit:

Every minute on the min until failure or 10 total minutes: 

7 Pull-ups 

7 OHS @ 75lbs

7 bar facing burpees

Completed 7 full rounds at the buzzer….we know that I wasn’t feeling great, so was just going to see where this was going to go, and after the 3rd round, i thought, hey this is hard but you can keep pushining. A little healthier and I think i have a fighting chancee to push through but it was the mental toughness that was a great resistance

10/31

Bike erg 3-2-1 breathing progression

+

Breathing intervals

Echo bike

60 sec @ 70-72 RPM

rest 60 sec x 8

+ (rest 3 min)

60 sec @ 70-72 RPM

rest 45 sec x 6

+ (rest 2 min

60 sec @ 70-72 RPM

rest 30 sec x 4

**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes

Completed all intervals at prescribed paces

+

4 sets for quality

15 banded reverse squats from supine, ab mat under butt/low back

18 banded hip thrusts with pause and glute squeeze at top of each

45 sec loaded wall sit at parallel (true KB front rack)

Did later but completed

10/23

A. HandStand 1/4 Pirouette; 8-14 turns in each direction – https://youtu.be/_zZ5VODOijM

B1. Lateral Handstand Walk Against Wall 3 x 10 Yards. https://youtu.be/ju00nI5CHKE

B2. Offset Handstand Hold Against Wall 3 x 30 Seconds. https://youtu.be/Hepc0GzIEHI

B3. Cartwheel 3 x 3. https://youtu.be/gPHWIBmZ_9s

B4. Bridge Hold 3 x 30 Seconds

Not as good as last week but feeling like i’m getting minor improvements on some of these positions

+

3 sets of: 

3 Wall Walks 

20 Sec HS Hold 

50′ HSW for Time 

rest 2-3min bw sets 

35-52-43 (rested about 15-20 seconds before going into the last hs walk)

+

C – Below knee hang squat clean x 4 – 4 working sets, rest 3 min

185-205-225-245

D – 2in deficit floating deadlifts @ 31X2 tempo, 4 sets of 6, rest 3 min (ROM will be same as regular deadlifts, but deficit will allow for constant tension

265

E – Front squats @ 21X1 – 4 sets of 4 @ 80-85%, rest 2:30 min, control depth to below parallel and pause for split second before driving out of the hole with speed

225×2, 235×2

10/24

FOTC week 4 redo

Redo complete – improved overall time and first piece with a minor snafu in the 2nd part

+

easy 10 min bike

+

5 min down regulation breathing

10/25 (compete overlap)

A. BTN Split Jerk – Blocks: 5,4,3,3 – 65,65,70,70% 1RM SJ – Speed focus

175 & 185 – i need more of this….speed felt really good but my footwork felt way off

B. Deadlift: Build to 80% Current 1RM

385 – a bit heavier than my current 80% but loading was more convenient – hate it when that happens

C. Deadlift: EMOM x 5: 15 sec AMRAP @ 70-75% 1RM

70-75% would have been in the 315 range and today was not the day to move that for high reps – went with 275 – and hit 8’s and 2 7’s

+

BB Cycling:

EMOM x 8:

Min 1: 15 sec AMRAP Hang Power Clean

Min 2: 15 sec AMRAP Hang Power Snatch

Min 3: 15 sec AMRAP Hang Squat Clean/Jerk

Min 4: 15 sec AMRAP Hang Squat Snatch

*Light/moderate load across/ breathing/cycling focus, Each set should remain unbroken.

I have forgotten all the reps at this point, but squat snatch felt the best, squat clean and jerk was a slow cycle time for me – went with 95, but should have gone 85 to work on the power snatch cycling better

+

5 Rounds for Time of:

5 Front Squats @ 225lbs (from floor)

10 Cal Row

7:00

rest 5min

4 Rounds for Time of:

10 Thrusters @ 95lbs

10 Cal Row

5:13

rest 5min

3 Rounds for Time of:

75′ Empty Bar BR Walking Lunge Steps

15 Cal Row

6:11

10/20

Fittest of the coast week 4 qualifier

2:50 & 4:04

10/21

Gait prep

+

4 rounds for time @ 90% effort

Run 400m

7 bar MU

11:29 did run on air runner and kept distance at 400

+ (rest 6-10 min to recovery)

4 rounds for time @ 90% effort

20 ski erg cals

15 bar facing burpees

10 ground to overhead @ 95lbs

14:04 – had some major footwork issues in round 1 on the burpee – the first 6 or 7 reps I tried not jumping up and just knew i wasn’t going to be able to sustain that pace for the rest of that round and the next 3 and attack the barbell, and then thats when i hadn’t practiced the step up variation in a while and it threw me off that it slowed me down and i had to stop and think about the footwork. Did some tng reps in the first round and the wheels came off a little bit from there

+ (rest 6-10 min to recovery)

50 dbl DB bench presses @ 50lbs/hand, go big early and then chip away to finish the volume on short rest breaks

27-8-6-4-5