Ben Plotnicki

For time
150 DU’s
60 wallballs
30 chest to bar pullups
150 DU’s

7:45

Felt way better with a better approach but even then still left some out there. First set of dubz did 100/2 breaths/50

At first i wanted to stop and breathe but I made myself pick up the wall ball right away and said you can do 10 right now then you can catch your breath. So then i did 15/15/15/15……..took 2 breaths and stood right on top of medicine ball. Didn’t take longer than 6-7 seconds until the last set, on that one i took 2 breaths and then bent over to pick it up but didn’t pick it up right away. Pull ups 12/10/8 – same here for pull ups, quick transitions of 2 breaths bt the 12 and 10, but took a little longer bt the 10 and 8.

Picked up rope right away and did 25/50/30/45. Was quick in transitions and breaks in all except for the last set.

Limiter here was definitely lats in holding good positions on dubz, and when it came time to put the hammer down for the last set of each movement I took an extra breath. Overall much happier today with quicker breaks and trusting myself, but still missed the killer instinct to finish out each movement transition.

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec
A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec
A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
today was the first day that the box jumps felt super explosive and felt there has been some adaptation here.

C – Front squat autoregulated sets – 4 sets of 3 and 4 sets of 2 @ 8-9 RPE (1-2 reps in reserve each set)
255 – definitely a few in reserve

275 – first 2 sets felt great, 2nd 2 felt like 1 more rep would’ve been a grind

D – BB hip thrusts x 20,20,15,15 rest 3 min
135 x 2, 155 x 2

E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 115 sec hold, rest to recovery
done

+
CO symmetry full recovery protocol
done

A – Power snatch triple with less than 10 sec bt lifts, build to quality triple for the day.
185

Wanted 195 but don’t think quality would’ve been super high

B – Front Squat x 6/Split jerk x 1 – 4 sets to find tough working load for the day
185-205-215-225

Right wrist mobility was not forgiving today, do think it effected me a little bit in the transition from the last squat to jerk.

+
AMRAP 12 min
Yoke back rack carry @ 365lbs x 50ft
4 burpees over yoke crossarm
Yoke back rack carry @ 365lbs x 50ft
50 DU’s

4 + walk

There was a couple times I feared for my life jumping over the yoke, my hips on the first leg that I took over the yoke wasn’t super mobile to make clearance easy.

It was a funny mobility day today, as good as the snatch felt, everything else felt a little stiff

5 min @ EN2 (Less than 75% HR) on the following machines
Run
Ski
A/B
Row

RPE – 6-7
800m on run – this includes the massive gnarly hill that we have

1100m ski

54 cals

1200m row

*Track your paces held for each that allowed you to maintain an EN2 HR as well as RPE for each machine.
Rest 2 min
+
4 min @ EN3 (Less than 85% HR)
Run
Ski
A/B
Row

RPE 7-8

800m run – same – goal was to accelerate a little more on the way down and same pace up, just knew if i tried to run harder up the hill it would change the stimulus completely

900m ski

50 bike cal

975 row

*Track average paces held as well as RPE for each machine
Rest 2 min
+
3 min @ Threshold/EN4 (Less Than 90% HR)
Run
Ski
A/B
Row

RPE 8

I think the run was around 400+ – ran down hill for about 1:25 and turned around

???? Forgot to track ski – this round was so much more work

31 cals (pretty sure)

769

*Track average paces held as well as RPE for each machine
Rest 4 min
+
45 sec @ 95-100% effort
Run
Rest 90 sec
Ski
Rest 90 sec
A/B
Rest 90 sec
Row

RPE 9-9.5

200ish run

200m ski (brain fart and stopped a few seconds early)

22 cal bike

250m row

EMOM x 8
Odd min – 2-3 ring MU
Even min – 6 BBJO @ 24in
ring work felt really good today, just a couple of key things I was forcing on made a big difference today

+
EMOM x 8
Odd min – 2-3 bar MU
Even min – 4-5 sandbag ground over shoulder
same for bar – on the very first rep I scared myself because I was afraid I was going to go all the way over the bar.

Went with 5 sandbag

+
B1 – 1-arm sled drag from front plank x 50ft, alternating hands each pull, rest 60 sec
this was so much harder than staying on one side, I’m assuming the overall distance from the first couple of pulls made all the difference for covering the all that friction and surface area

B2 – Banded high rows with thick grips from straight leg seated x 18-20, rest 90 sec x 4 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
man these still burn

C1 – Supinated grip pullup negatives on x 6 count x 1.1.1, rest 10 sec/1 min
these felt good, good eccentric control

C2 – Towel threaded KB farmer carry 100ft, rest 2 min x 4 sets
53 – think I need to crank this weight up next week

D – Wrist flexion/extension curls with banded KB on BB sleeve – 2 raises each direction x 5 sets
done

For time
150 DU’s
60 wallballs
30 chest to bar pullups
150 DU’s

8:58

Really bummed with myself, not necessarily my performance, but my mental effort here. I was not comfortable at all with high respiration rate. I went earlier in the day, and that played a role, but not a huge role. Before I went I decided I wanted to go unbroken, but changed my plan in the middle. First dubz unbroken. Wall ball broke up into 3 sets, 26/20/14 – I will watch my video of transitions and rest times bt wall balls, but I already know it was way too long, and I’m kind of disappointed in myself for it. My thought was break to give my shoulders a break so I could go unbroken on pull ups. After wall balls my heart rate and respiration was high so I decided to break pull ups even before i started. Pull ups 20/10. Dubz, i took one break and one miss, shoulders/lats were effected but I grinded through the last 60 reps. If it works in design structure, I would love the chance to retest this, but not sure if it will be the best evaluation. Just knowing that i need to embrace the workout will yield a better result in itself.

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec
A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec
A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
C – Front squat autoregulated sets – 8 sets of 3 @ 7-8 RPE (2-3 reps in reserve each set)

245 – definitely felt like an 8 while squatting, but didn’t need a long rest time
D – BB hip thrusts x 15,15,10,10,25, rest 3 min

135-155-175-195-135

Went a little more conservative with loading to focus on higher quality extension, and felt way more valuable with this loading today
E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 90 sec hold

done
+
For time
100 hand release pushups

7:16

Had no plan today, just kind of wanted to go with the flow, this is the most push ups ive done since the shoulder injury. I did baby it today, if I kept a closer hand position then the shoulder wasn’t happy. Could tell hadn’t got much movement work here.

EMOM x 10 (use same bar, build in load from last week)
Odd min – 1 squat snatch
Even min – 2 power snatches
165 x 3 sets

175 x 2 sets

The sets of power snatch @ 175 felt better, mostly because I knew I couldn’t dick around anymore and started focusing on more speed past the knees and into extension

+
EMOM x 8 (both lifts in same minute, stay at same weight as last week)
Power clean/Push jerk x 1
Power clean/Split jerk x 1
205 – much much better this week, was more clean and crisp into the rack postion, and felt smooth and quick under the split jerk

+
3 sets
Yoke back rack carry 75ft
AB 18 cals high effort
rest 60 sec
Sandbag bear hug carry 75ft
Prowler push 75ft high effort
rest 60 sec
Farmer carry 75ft tough
Ski erg 12 cals high effort
rest 4 min
Lost time again, around 20+, went heavier on yoke and that felt pretty solid today, was able to generate more power on the bike today, prowler was “light” and faster turnover, sandbag bear hug felt pretty strong today, didn’t feel I could generate a ton of output on ski, struggled to stay in the 1300cal/hr, spent more time in upper 1200’s than 13’s.

+
Axle bar zercher carry 100ft, rest 2 min x 5 sets
Done – same set up as last week

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s)
done

+
Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s)
done

+
RKC plank HARD contraction 8 sec on, :52 sec rest x 8
done

+
Run 400m into
45 cals each (Row/Ski/AB)
rest 4 min
Run 600m into
35 cals each (Row/Ski/AB)
rest 4 min
Run 800m into
25 cals each (Row/ski/AB)
rest 4 min
Run 1000m into
15 cals each (Row/ski/AB)
39:16

Had a goal to be close to last week if not faster even with the additional cals, just knew how to approach the workout better for pacing and not blow up too soon. Rounds were; 11:43, 10:23, 9:10, 7:00

A – Bar Mu – 3 reps EMOM x 6-8 for quality
8 sets – felt much better on the bar today, I like the emom work to start the week, the volume today felt high quality and got a chance to focus on a few things

B1 – 1-arm sled drag from front plank x 25ft/side, rest 30 sec bt sides, 30 sec after both (https://www.youtube.com/watch?v=My5DoeTEm-0)
@+35 – averaged about 12 pulls on left side and about 11 on the right side

B2 – Banded high rows with thick grips from straight leg seated x 18-20, rest 90 sec x 4 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
this is the worst of all of today, it’s a deep burn!!!!!

C1 – Towel threaded KB bicep curls x 8-10, rest 0 sec
8 reps @ 26 – supination at top still feels a little awkward

C2 – Towel threaded KB farmer carry 75-100ft, rest 2 min x 4 sets (thread towel or shirt through KB handle, do dbl KB curls with supination at top, then immediately into the carry)
100ft

D – Wrist flexion/extension curls with banded KB on BB sleeve – 1 raise each direction x 5 sets
done