Ben Plotnicki

Run 400m @ high aerobic effort, rest 20 sec

1 set Ring MU AMRAP (-2), rest 2 min

7-5

Run 400m @ high aerobic effort, rest 20 sec

1 set Bar MU AMRAP (-2), rest 2 min

9-7 – on the first set I had at least 3 more reps in me but my grips got tangled up on the bar and was trying to adjust it on the top of the bar and got in my head when I tried to turnover rep 10

Run 400m @ high aerobic effort, rest 20 sec

1 set TNG Power snatches/TNG Hang Squat cleans @ 155lbs AMRAP (-2), rest 4-6 min x 2 sets

(first set the BB movement is TNG power snatches, second set the BB movement is TNG hang cleans)

5-9 – on the squat cleans I could’ve grinded out a few more reps but it was just the line of want and can.

My heart rate was around 150-160+ on the runs and even trying to slow down still kept the high aerobic effort around that range

+ (rest to recovery)

A – Axle bar shoulder to overhead x 10 reps @ 135lbs, rest 2 min x 4 sets

Done – is the goal here just some movement variance? I wasn’t comfortable push pressing the axle bar, just felt more comfortable to jerk it…definitely like the vaiance and the challenge of the different mobility position with the axle bar

B – Pressing snatch balances x 4 + Tempo OHS x 4 (3 down and 3 count in bottom), rest 2 min x 4 sets

75 – stayed at 75 across just felt like i had a better focus on the tempo

C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 8/arm, rest 30 sec x 4 sets (moderate loading, tempo priority)

Was running out of time so I used 25’s to keep the focus on the tempo

Thoracic would not open up at all today and nervous system was pretty run down. It’s not a cumulative thing, it’s just this day. Normally Wednesday’s are manageable but this one was not and you just can’t quite grind through squat snatches.

A – 5 squat snatches for time @ 185lbs

rest 3 min x 3

1:04 – 1:42 (1 miss) – called it – started off with a miss, then reset the clock and missed on rep 3

+

With a 30 min running clock:

For time:

10 bar facing burpees

20 cals assault bike

10 bar facing burpees

2:12

… rest until 5:00

15 min amrap:

Row 16 cals

8 burpees to 6″ reach

8+ 17

…rest until 25:00

For time:

10 bar facing burpees

20 cals assault bike

10 bar facing burpees

2:33

+

Ski erg 10 min cool down

Was trying to see how slow I could go but still keep the machine registering that I was moving

For time

100 cal row

100 cal ski

100 cal AB

17:48

4:54

5:52 (on ski)

And whatever that translates on the bike

With the last 15-18 cals on the rower I kind of pushed it a little harder to finish, set a goal to not dip under 1200 and I started creeping towards the majority of the time around upper 1200 – 1300. The finally push kind of set up the first minute of the ski to be a “throwaway minute”. I made a quick transition to the ski and goal was just to move until I could get my “sea/ski” legs under me. Goal here was to stay about 1000 cal/hr and was fairly successful for majority. Same here as the row when I started getting close I wanted to push to finish. This left the first minute on the bike a little bit of a throw away as well. It took me a little longer to get up to speed and settle in to 300+ watts. With about 22 calories left I started pushing the wattage in the 400’s and then I started pushing them into the 500’s. As soon as I got done I felt I could’ve started pushing the bike pace a little bit sooner. That is my only regret in this piece.

(warm up really thoroughly for this, get nice and sweaty and spend some time at your target paces on each machine)

Getting nice and sweaty in this humidity is pretty easy

+

Strict toes to bar x 4-5 into hanging L-sit ALAP

4 and around 8-9 with good quality active position

GHD hip extensions x 8-10 into GHD sorenson hold ALAP

30 and 25 – sorenson always make me a little dizzy

Overarching side plank press ups x 8-10 into start plank ALAP

Couldn’t see clock here so just pushed it and didn’t have much time getting to this point

2 times through, rest as needed

A – Clean and jerk doubles @ 84%, rest 10 sec/2 min x 4

235 –

B – Clean and jerk singles @ 92%, rest 2-3 min x 4 reps

265 – pull felt pretty good today but jerk didn’t feel like it had a ton of power behind it. I would translate it to not feeling comfortable in my dip and drive phase

C – 1-1/4 front squats 5 sets of 3, rest 3 min

235 – ummm these sucked, but still better than 3 sets of 5

+

For time

9-15-21

PC/PJ @ 95lbs

Kipping Ring Dips

7:02

Tried to cruise in the beginning becuase I wanted to make a hard push in the end on the ring dip with short rest. Fell a little off my pace as I was not comfortable today with my high heart rate from the pc/pj. Did not have a killer instinct with the barbell, my legs were still sore from Saturday and pushed them hard today. The good thing is, I didn’t let this fall into a negative feedback loop today. Just didn’t have the umph

A – Split jerk – 1 rep every 45 sec x 15, build in load every 5 reps

205 – 220 – 235

B – Pressing snatch balances 5sets of 5, rest 90 sec

95×2, 100x 2, 105x 1

I feel like when we did a few weekly progressions of these several years ago, my shoulder stability and bottom position were most confident

C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 8/arm, rest 30 sec x 3 sets (moderate loading, tempo priority)

25 – went lighter than last week and was way more legit on tempo

+

For time

30 cal AB

10 ring MU

10 strict HSPU

30 cal AB

7 ring MU

15 strict HSPU

30 cal AB

4 ring MU

20 strict HSPU

18:20

Even though I feel it has been a while since we have done ring muscle ups in a piece, I felt pretty good with them today, and I smoothed them out as I went. And I found some good timing and rhythm patterns in them too.

Hspu started out shaky as my right shoulder felt like it just wasn’t able to get in a good pushing position, but it loosened up as I went.

Got done with the last 4 muscle ups around the 14 min mark. I also feel that it took me 2 minutes in change to get the last 8 or 10 reps, the first 10 were decent but it was the last 10 that were the biggest grind.

A – Squat snatch – AMRAP 30 sec @ 165lbs, rest 30 sec x 3, rest 3 min x 2

5-4-5

5-3(1 miss)-4

1st set – limiter was more squatting endurance towards the end of set 2

2nd set – low back became the limiter and miss was just lack of technical focus brought on by negative feedback from fatigue.

+

With a 9 min cap

3 rounds for time:

30 cals assault bike

17 CTB pull ups

7:11

Beginning at 10 min:

3 rounds for time:

30 cals row

12 DB step overs 50/hand, 24in

10:52

bike/C2b

This was extremely intimidating on paper and was slightly worried I wouldn’t finish under cap. All pull ups UB but the last 3-4 reps in round 3 were starting to become quite a bit less efficient. 2nd round of bike was mentally the hardest to really get after it, took me about 30sec or so to feel back like I was in control of the workout. Overall pretty happy with my effort here. I would love to revisit this on a day way I am a bit more snappy

Row/db

This was a whole other story. I kind of went for it on the first part and even though I felt recovered going into this, gripping the handle of the rower felt like I could create no tension. So generating power on the rower was extremely inconsistent. On the second round my db didn’t clear the box on rep 3 so I lost control and almost fell and at that point probably appeared as if I were trying to workout drunk. Also in that round I set the db’s down on rep 8 or 9. Last round tried to kick it a little on the rower but was having a hard time staying in the fight with any high effort.

+

B – Band assisted strict ring MU – with controlled negative – accumulate 18 reps for the day for quality

done

C – Reverse table top plank pressup with 5 sec hold at top, accumulate 18 reps for the day for quality

done

AB 2 min @ 300 watts, into

60 sec row @ 1200 cal/hr

60 sec row @ 1300 cal/hr

60 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

Took a different approach here today, the 60sec/per had a lot to do with this. But mindset in order to have better sustainability throughout the day was that if I fell slightly below my targets my goal was to get back into range w/in a stroke and not try to fight and grind to get back there. This had me feeling better overall and think it led to a better effort on the next piece.

+

AB 2 min @ 300 watts, into

3 min AMRAP

6 toes to bar

6 kipping HSPU

24 DU’s

rest 4 min x 3 sets

6+11 – 6+12 – 6+22

+

AB 2 min @ 300 watts, into

60 sec ski erg @ 2:00/500m

60 sec ski erg @ 1:56/500m

60 sec ski erg @ 1:52/500m

rest 4 min x 3 sets

Much better here with the slight pace adjustment

+

20 min outdoor run/paddle @ 75% effort, easy

Combo work at home

A – Clean and jerk doubles @ 80%, rest 10 sec/2 min x 4

225

Did power/power & full/split

On a few sets/reps was worrying too much about the time and got a little sloppy, that was a good reminder to put attention to detail

B – Clean and jerk singles @ 88%, rest 2-3 min x 4 reps

255

C – 1-1/4 front squats 3 sets of 5, rest 3 min

195-215×2

+

3 rounds for time

20 wallballs

20 GHD situps

50ft HS walk

10:25

Not sure if it was a good idea or a bad idea but went with a 30lb wall ball today. First hs walk did 48ft and broke. But did the last round ub.

+

D1 – Strict ring dips x 10/Kipping ring dips x 10, rest 90 sec

It’s a deep deep burn in the chesticles

D2 – Band assisted strict chest to bar pullups x 10, rest 90 sec x 3

done

A – Front rack split jerk x 2, rest 2 min x 6 sets (use blocks and drop between if you can)

185-205-225-235-245-255 – no access to blocks

B – 1-arm DB hang squat snatch x 16 reps for time (8/arm, switch halfway), rest 3 min x 2 sets (alternate starting arm for second set)

42 then 46

Did first set at 50 and second at 70, wish I did both at 70, after the 2nd set I was afraid I would’ve run out of time so I didn’t risk circling back

C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 6/arm, rest 30 sec x 3 sets (moderate loading, tempo priority)

35 – tempo was on point, rest wasn’t 30sec each set

+

AMRAP 10 min

50 cal bike, into

AMRAP in remaining time

5 sandbag ground over shoulder @ 150lbs

1 rope climb to 15ft

30 DU’s

3+6

You know, sometimes the 150lb sandbag is so fucking heavy you just don’t want to pick it up. Tried the best I could to “keep moving” with minimal rest between the sandbag work. If I had made it to one more round, I would’ve had to taken a little more rest before the rope climb

A – 12 seconds max reps TnG power clean and jerk 185lbs, new set EMOM x 3

4 across

Got a little sloppy on a few with almost losing eccentric control, and shoulder to overhead would lose a little power on rep 3 to 4

+

3 rounds for time

20 Thrusters 95lbs

16 TTB

12 bar facing burpees

8:55

Today was just about survival. First round was done at 2:30ish, second round @ 5:55 so was pretty happy that even how I felt that I found a way to dig in a little. UB on thruster and ttb, today how I felt, I do feel that going UB on both of those gave me some transitional cost. I could also feel everything from monday’s session, my lats felt smoked, my triceps burned, abs were screaming,

+

B – Band assisted strict ring MU – with controlled negative – accumulate 15 reps for the day for quality

Took me a while before I was even ready for this, but negative was hard but good.

C – Reverse table top plank pressup with 5 sec hold at top, accumulate 15 reps for the day for quality

One of my faves.