Ben Plotnicki

Dynamic running warmup

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Run 200m progressive intensity, rest walk 2 min x 2-3

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800m @ 85%, rest 4 min 3:26

600m @ 88%, rest 3 min 2:28

400m @ 91%, rest 2 min 1:33

200m @ 94%, rest 1 min

400m @ 91%, rest 2 min 1:30

600m @ 88%, rest 3 min 2:44

800m @ 85% 3:42

(total 3800m, goal of finding and sticking to different ‘gears’)

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5 sets of bent knee hollow hold

Did session at wet track so didn’t feel like doing this and had to get it later at home.

When I got into this I never really had a pacing plan, and it definitely hurt me on the back end as my efforts from the front half to the back half were not the same time wise. Technique broke down on the back half and body felt it for sure. Not sure why my gps didn’t record my 200 but was really curious but not sure I was truly near 94% effort as I was afraid of that 1 minute rest back into a 400 for high effort.

Overall, not sure if it was the new environment at the track, the fresh (damp) air or what but this was a blast and kind of exhilarating.

For time

10 squat clean thrusters @ 155lbs

20 box jump overs @ 24in

30 chest to bar

40 wallballs

150 DU’s

40 dbl DB front squats @ 50/hand

30 toes to bar

20 box jump step downs @ 24in

10 OHS @ 155lbs

20:07

This was about the ballpark time i had anticipated for myself. Decent warm up, got heart rate elevation but not enough spikes or CNS prep/activation. Had to hit it early, not at home, and not my normal breakfast.

Had a shitty double under day, not sure what’s going on.

Thrusters were about 1 rep every 8-9 seconds but then right out the gate the box jumps sky rocketed my heart. C2b was 8/8/8/6, walk balk 16/14/10

Dubz – have no clue how many breaks and most were early on, before I got to 75. Never panicked or lost my cool but definitely lost a lot of time here. Even sat my rope down and walked away to stay under control. TTb all 5’s with seemingly quick breaks on most. Ohs UB

HS walk skill

Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

done

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Partner assisted HS kick up into lean into pirhouette/walk – 12 reps for quality, rest as needed (two options for this, wall facing – https://www.youtube.com/watch?v=mttIYGXtCcU&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=7 and freestanding – https://www.youtube.com/watch?v=gXXIL2NHgNg&index=14&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA)

Didn’t know if I would have enough time to get everything in so only did 7 reps or so

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6 sets of 3 strict banded HSPU, rest as needed (https://www.youtube.com/watch?v=P8zJ4JxYPnc)

8 sets of 4 strict flat HSPU, rest as needed

Not at normal gym so had to try and find a set up comparable to what I used last week. Settled on something that was the perfect challenge and knocked them out.

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8 sets

Row 15 cals

10 lateral burpees over rower

rest 90 sec, goal of getting faster with each set

1:15 – 1:14 – 1:13 – 1:12 – 1:05 – 1:00 – :55 – :54

So i took it too heart to get faster each round – could’ve pushed the burpee faster in the beginning – first 5 sets on rower made myself stay around 1400 cal/hr on rower and dipped into 1500 a little. Then sets when 1700 – 1800 and held 2000 on the first 10 cals and dipped to 1800, just couldn’t hold the 2000. From set 5 on really tried to speed up the cycle time of burpee. Feel pretty pleased here as I felt in the past 2 weeks I have struggled to getting that gear back but this last week or so feeling things are getting back to where they should be. Eating good, warming up better, still need to improve my sleep a little more but pretty happy overall.

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5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel

Done

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

305-320-340

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TTT comp tester

For time:

18 pullups

3 cleans @ 185/125

12 CTB

3 cleans @ 185/125

6 BMU

3 cleans @ 185/125

18 pullups

2 cleans @ 225/155

12 CTB

2 cleans @ 225/155

6 BMU

2 cleans @ 225/155

18 pullups

1 clean @ 275/185

12 CTB

1 clean @ 275/185

6 BMU

1 clean @ 275/185

13:42

Cost myself about 40s by missing the last clean. I rushed it, approached the bar immediately after finishing my last muscle up and didn’t put on my belt that I used for the previous lifts at 275. Goal was to be aggressive and go for it. But I missed it and had to regroup.

I way over analyzed and over strategized this workout. I broke up all pull ups in 3 sets with a goal to move the barbell quickly and do the bar muscle ups unbroken. Hindsight would have been fine doing c2b in 2 sets, would’ve kept the chin over in 3 sets, sometimes I feel I pull more on those to try and be faster through positions. Was pretty happy with myself for the jump from 225 to 275 – the first 2 sets I hit and felt strong.

Notes:

-load your own weights

-Any style clean

– 15 min cap”

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15 min spinal decompression and down regulation breathing

Done

I really prioritized a great warm up today – did a 20 minute amrap – warm up of movements I feel I should have some decent volume in that don’t necessarily need to be in every week progressions – (ie glute ham raise, ghd sit ups dbl kb c&j & snatch) This got my heart rate where it needed to be and I felt mentally better than I’ve felt in a long time.

EMOM x 15-18

Min 1 – 40 sec row @ <1:40/500m

Min 2 – 25 sec DU’s

Min 3 – 40 sec AB @ >400 watts

Did 18

Row was around 1:38-1:39 – I had to work for it for sure but was super sustainable and felt I could’ve maintained for at least 3-4 more sets.

Bike was easy today – stayed around 425 most of the time

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EMOM x 15-18

Min 1 – 40 sec ski @ <1:52/500m

Min 2 – 25 sec wallballs @ 30lbs

Min 3 – 40 sec AB @ >400 watts

Ski was solid today – sometimes hit 1:52 but was mostly between 1:49 – 1:51

Most sets of wall ball were 13 – but occasionally if I didn’t catch the wall ball in the perfect position it would carry me forward and I hit 12 on those

Bike once again on point

Did only 15 because I could feel power dipping – wanted to get the best output for the 8 sec wattage work

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AB 8 sec for max watts, new set every 2 min x 4-5

1427-1387-1427-1387

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5 sets of bent knee hollow hold with cat camel iterations during rest times, record time held each interval

done

HS walk skill

Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

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12-14 ‘reps’ of wall walk into lean away and controlled pirhouette after 1-2 steps, rest as needed (https://www.youtube.com/watch?v=hkgDui28Vts&t=0s&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=13)

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A – Squat snatch x 1/OHS x 1/Hang Squat snatch x 1/OHS x 3, rest 3 min x 5 working sets

155-165-175-185×2

B – Dbl KB front rack reverse alternating lunges x 16 steps, rest 2 min x 4 sets

50 – 4 more steps was so much worse

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5 rounds for time

30ft HS walk (15ft turnaround)

5 ring MU

11:45

I was too exctied on my walks, overextended from my back several times and wasn’t patient. Muscle ups started good, and then I could feel doing the same overextension that was happening on my walks. This was good though becuase it was a good learning tool for me to look back and all the small fixable moments. Also towards the 4th and 5th rounds, my hands were not moving well on the rings, kind of sticking, this caused me to miss a muscle up in the last round.

(rest 15 min)

For time

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

40 chest to bar pullups

6:42

Step overs started out not feeling too bad, but when I felt the grip and trap work starting to kick in I knew I had to start chopping them up. Pull ups went 10/10/7/6/quick singles

(rest 15 min)

For time

10 rope climbs to 15′

3:42

Started out pretty good, but at this point I was physically tired and the ability to endure the work was fading

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15 min easy bike cooldown

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A1 – Single arm banded pulldowns from straight leg seated x 10/side (sit directly under pullup bar, band anchored to bar above you), rest 45 sec

A2 – Band resisted pushups x 12 (band across back and held in hands), rest 45 sec

A3 – Banded tricep press downs x 18-20, rest 45 sec

A4 – Banded face pulls x 8-10, rest 45 sec x 3 sets”

Did not get to any of this. By the time I got here, I was mentally and physically exhausted and had been in the training session for close to 3 hours between warm up and prep and execution. Just was smoked.

5 min AB

2 min @ 350 watts

2 min @ 400 watts

60 sec kick at end

(rest 2 min)

5 min row

2 min @ 1:50/500m

2 min @ 1:45/500m

60 sec kick at end

(rest 2 min)

5 min ski

2 min @ 1:58/500m

2 min @ 1:54/500m

60 sec kick at end

(rest 5-6 min)

3 min AB

75 sec @ 350 watts

75 sec @ 400 watts

30 sec kick at end

(rest 2 min)

3 min row

75 sec @ 1:50/500m

75 sec @ 1:45/500m

30 sec kick at end

(rest 2 min)

3 min ski

75 sec @ 1:58/500m

75 sec @ 1:54/500m

30 sec kick at end

Thought I had a decent warm up but in hindsight I could’ve done better.

Bike numbers – spot on – and kick was/stayed around 500+

Rower – 2nd – 2 minutes was a grind and kick was just trying to stay at or just below the 1:45 mark

Ski was absolutely shitty, felt my lats and tri’s not want to work

2nd round – nailed everything – it was work but I nailed it. The effort on the bike didn’t come as easy

Row – I was able to keep a consistent stroke rate and just pull harder, on the kick stayed close to 1:40 but I did dip into 1:38/:39 for a few consecutive strokes

Ski – was much better, was just able to generate more power but lats and tri’s were still not happy

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GHD situps – 4 sets of 15 unbroken, rest as needed

Done

HS walk skill

Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

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Partner assisted HS kick up into lean into pirhouette/walk – 10 reps for quality, rest as needed (two options for this, wall facing – https://www.youtube.com/watch?v=mttIYGXtCcU&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=7 and freestanding – https://www.youtube.com/watch?v=gXXIL2NHgNg&index=14&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA)

had a partner to play around with this on, was slightly different feel then coming off the wall, cannot really put my hands on why but was definitely different

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4 sets of 3 strict banded HSPU, rest as needed (https://www.youtube.com/watch?v=P8zJ4JxYPnc)

done

6 sets of 4 strict flat HSPU, rest as needed

Done – and felt comfortable to do sets 2-6 with hands on a 10lb plate. Creating this minor deficit created no slow down in noticable speed of contraction on all sets

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AMRAP 20 min, rest 1 min after each round

2 power snatch singles @ 155lbs

4 BBJO @ 30in

50ft bear hug sandbag carry

12 rounds – finishing last walk right before time expired

Went tng with a couple of rounds, felt it was more detrimental than beneficial.

Carries didn’t really feel like a grind until minute 12 or so

This was a ton of fun, thoroughly loved the grind and with only 4 bbjo I really tried to push the cycle time of them

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5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel

Done – went for a little longer this time – around 25-30sec

A – Front squat waveload – 4,2,1,4,2,1. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave.

255-275-305-265-295-335

B – Back rack split squats x 6/side x 3 sets, rest 1 min bt legs

135-145-155

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30 min AMRAP:

60 cal row

60 DU

60 Alt. DB Snatch @ 50lbs

60 DU

60 cal AB

60 DU

60 lateral burpees over rower

60 DU

60 single arm DB hang squat clean @50lbs

60 DU

1+10

Of course the burpee ate up this biggest chunk of time – tried to play little mental games with myself to keep me moving, some fast and some slower to tolerate the higher turnover mentally. On the single arm squat cleans – my back started to tighten up, it was enough to slow me down and get in my own head but not enough to be painful just uncomfortable.

EMOM x 10

Odd min – 12 wallballs @ 30lbs

Even min – 4 burpee bar MU

Pretty good feel here

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EMOM x 8

Odd min – 12 toes to bar

Even min – 25DU + 30ft HS walk

Handstand walk on first 2 were good, had to break on the last 2 pushing towards the minute

On the 4th set of ttb I was tempted to break – the set of 12 was tough but only had 5-7 sec to transition from walk to ttb. Also grip was slightly efffected and was having to re-grip every 2-3 reps. But abs were definitely fatigued. If there was 2 more 2 more minutes it would’ve been a huge fight to finish the ttb unbroken

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EMOM x 6

AB 16 cals

Didn’t have the same amount of power this week – still made all numbers but not as effectively as last weeks 30s each set. Had a hard time getting the watts high enough in the first 5-8 seconds so I know this forced me to grind a little harder

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(rest to full recovery before this)

EMOM x 4

Bar facing burpees x 16 (all 4 at 16!!)

I got the firsts 3 – 14 as the time expired on the last set but still got the volume in

Detailed info about my perceived limiting factors. Set three I finished the last rep with about one second to go it was in that set that it was difficult to bring my feet to my hands forcing me to take an extra stop before jumping over the bar. Breathing was super high but I was ok with that mentally and physically. But the main struggle was getting the feet as far forward in the burpee as the previous 2. I know for one this effected the cycle time of the reps in that round but the energy expanded to try and get my feet closer to the hands was so much more work.