Ben Plotnicki

EMOM
Min 1 – 6 fast burpees
Min 2 – 6 1-arm russian swings (3/side)
Min 3 – 6 sec HARD AB
rest walk 3 min x 3 times through
+
3 rounds @ 88%
12 1-arm alternating DB snatches @ 50lbs
12 burpee box jump overs @ 24in
rest 4 min
2 rounds @ 90%
24 1-arm alternating DB snatches @ 50bs
15 burpee box jump overs @ 24in
(rest 4 min)
1 round @ 92%
36 1-arm alternating DB snatches
18 burpee box jump overs @ 24in
5:22
5:08
2:48

Had a goal to beat all my times from last week, and I was pretty close on all of them, proof I felt like dog shit. Did start playing around with some transitional things on the round with 18 bbxjo that made it quicker but not super sustainable I feel.

+
Jefferson curls x 4 slow reps
Negative body levers x 3 slow reps
2 dead hang to inverted on rings
rest as needed x 3 times through

Negative body levers are no joke –

A1 – 8 TNG deadlifts @ 295, rest 20 sec
A2 – 8 strict HSPU, rest 15 sec
A3 – 12 kipping HSPU (open standard), rest 3 min x 4 sets
Felt good with all of this. Deadlifts felt fast,
Last set of hspu for the last 1-2 reps of strict and 1 of kipping almost missed more because of losing my midline and getting that big arch position, other than that midline flaw pressing endurance felt fairly decent here.

B – 100ft dbl DB farmer carry unbroken and tough, rest 90 sec x 4 sets
@ 100’s – this weight was pushing it a little because I got close to the “finish line” i definitely speed up a lot
+
For time, very high effort without spilling over
25 cal AB
10 dbl DB thrusters @ 50/hand
15 toes to bar
10 cal AB
rest walk 6-8 min to recovery x 2 sets
2:17
2:20

DB thruster felt heavy as shit when I got there. Didn’t accurately keep track of when I got off of the bike, could hold on to 1100+ for about 20-22 seconds, never felt like I spilled over too much because I could move on to the next movement without too much transition time

DB skill exposure (low volume work in each pattern, just get some exposure)
Dbl DB deadlifts
Single DB alternating power and squat snatches
Single DB same side TNG power and squat snatches
Dbl DB power cleans and hang power cleans
Dbl DB squat cleans and hang squat cleans
Dbl and single DB thrusters
Dbl DB devil press
Dbl DB burpee to box step over
Dbl DB front rack lunges
Single DB OH walking lunge

Same side snatches were awkward, devils press was tougher than I anticipated. Did some double db oh walking lunges as well
+
A – Front rack reverse alternating lunges from deficit x 12 (6/side, work from a 3-4inches), rest 2 min x 4 sets
135-145-155-165 (165 might have been a bit much, didn’t have as much control
B – Snatch grip single leg RDL x 6/side, rest 90 sec x 3 sets/side
95 across. Balance was not consistent here today.
+
AMRAP 12 min
150 DU’s
50 OHS @ 95lbs
25 ring MU

19 dubz into round 2
(244)
In warm ups I didn’t want to hit too many muscle ups, but the few I did made me hella nervous. Was even at that point tempted to stop after the OHS. I thought no, adrenaline will get going and your just being overly cautious.

Unbroken first dubz. OHS in sets of 17-17-11-5
Muscle ups 5-4-4-3 ?????????
Couple of things here, first workout I can recall with muscle ups that I did not fail/miss a single rep! Could’ve been to conservative in that case but also was trying to be cautious. Right around rep 11 I could feel the pec, but I noticed it was when I would hang out too long in the bottom of the dip to kip out of it. That’s when I decided to start doing sets of 2’s and 3’s. I did have a peculiar moment when my thumb got caught in my grips and this really f’d some things up and the other hand somehow that grip got caught on the ring when I jumped off. Really weird, but my confidence in my muscle ups were higher than they’ve ever been and this didn’t affect me wanting to get back on the rings. With more at stake I could’ve pushed the limits a lot more, especially knowing that the key is to not hang out in the bottom of the dip.

4 rounds, keep effort high across without needing to slow the pace
Row 60 cals
30 box jump step downs @ 24in
15 burpees lateral over erg
3:28.1-3:15r
3:40.7-3:40r
3:34.2-3:13r
3:26.2
26:20
I set the rower up to countdown cals as I wanted to be able to see pacing on each set. I started round one much slower than I could’ve as I tried to assume the pace I would get into the rest of the way that would be high but not have much if any attrition from round to round. Setting the cals on intervals also allowed me to see the time between the rower and outside of the second set I felt, and the rest intervals show I maintained pretty steady pace. My goal going in was to not let the box jumps eat my lunch. As I realized I could keep a good pace on the burpee’s and it would have a little less effect than I thought they would I picked up the pace there on round 3 and 4.

Monday is a really tough day for me to hit quality doubles. I got both sessions in, but the 2nd one was rushed and outside of the structured warm up, didn’t have much else time to warm up at all. Had to go directly from emom to emom in order to get done in time, and same can be said for the amrap.
AM
Row 4 min easy
+
Row 3 min moderate
+
Row 2 min @ 2k pace
(rest to recovery between each)
+
Row 1k in 3:45-3:50, rest 30 sec
Row 1k in 3:40-3:45, rest 30 sec
Row 1k in 3:35-3:40, rest 4-6 min x 2 sets

3:50.4 – 3:44 – 3:39.1
3:49.8 – 3:47.1 – 3.38.8
First set my grip felt like poop in the last 1K portion, had to work for it a little to keep the pace higher on the last set.
Pace was good, not hard, attainable and sustainable physically, but more of a mental challenge because often at the 3:35-3:40 pace I wanted to stop but I knew I didn’t have to so I had to just stay focused on various components of the row to stay dialed in.

PM
A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min
A2 – Seal walk 25ft with feet on sliders, active protraction and hollow, rest 1 min x 4 sets
B1 – Russian baby makers x 4 slow reps
B2 – Alternating sky reaches from deep squat x 4/side
B3 – Single leg quadruped rock backs x 4/side
2-3 times through as needed, just some extra mobility work before the snatches
C – Paused snatch pull x 1 + Paused snatch x 1 (2 sec pause at mid shin each rep) – 6 sets, rest 2 min bt sets
155-165-175-185-195-200
+
EMOM x 6
6 AB cals
1 squat snatch @ 155
+
EMOM x 6
20 DU’s
1 squat snatch @ 175
1 mental miss
+
EMOM x 6
4 bar facing burpees
1 squat snatch @ 185-195
185
1 mental miss
+
AMRAP 7 min
3 bar MU
10 PS @ 75lbs
6 rounds even – after I finished the last snatch on round 6 I jumped up to the bar turning away from my clock and rushed the effort, caused me to miss the attempt, came down and there was still time for another rep. Mental error that I thought I was gaining time but turning around right away, rookie mistake.
Had no time to warm up at all so knew the heart rate would get a little out of control and needed to manage it. To manage it, I broke the PS from rd 2 until the last round. This was the best way I thought I could minimize the heart rate response. In My latter rounds, I started breaking 3 times, mostly becuase I thought I would rest less total if I took the small sets/breaks then say a 6/4 or 7/3. Not sure how it paid off but it felt much quicker. All except for the last attempt, muscle ups felt solid.

Still not feeling 100%, but felt important to get the volume and practice this piece even if I wasn’t functioning up to my full potential.
EMOM
Min 1 – 6 fast burpees
Min 2 – 6 1-arm russian swings (3/side)
Min 3 – 6 sec HARD AB
rest walk 3 min x 3 times through
Think I was about 14-15 seconds on burpees felt slow
Kb swings @ 70
Bike got up to 1500+ watts each set
+
3 rounds @ 88%
10 1-arm alternating DB snatches @ 50lbs
10 burpee box jump overs @ 24in
rest 4 min
2 rounds @ 88%
20 1-arm alternating DB snatches @ 50bs
12 burpee box jump overs @ 24in
(rest 4 min)
1 round @ 88%
30 1-arm alternating DB snatches
15 burpee box jump overs @ 24in

5:42 – 3x – 10/10
5:01 – 2x – 20/12
2:43 – 1x – 30/15
My 88% was not existent. First set, burpee ate my lunch, felt I was better in the 2rd piece but was unable to sustain the pace which happened around rep 8 in round 1, round 2 just told myself to suck it up and deal with it.
Going into this the idea of switching hands in the air with the db stressed me out, so this was good exposure and built my confidence for that. Caught myself with wanting to step up on two burpee, did this when I was tired, and it broke my rhythm, but caught myself without wasting too much energy.
Good news is chest didn’t hurt at all during the db snatch/burpee pieces. Was tight during emom but warmed up quickly.
+
Jefferson curls x 4 slow reps
Negative body levers x 3 slow reps
2 dead hang to inverted on rings
rest as needed x 3 times through
Only got 2 rounds through

Once again it’s that time of year to start fighting off all the shit that is going around. I’m sure being in a tropical paradise for a weekend and then back into 7 degree temps didn’t help anything. Super congested so breathing was not easy today.

A – Back rack split squats x 6/side, 4 tough working sets, rest 2 min bt sets
165 across
Got a little easier as I went but got a little sloppy on the last set
B – Clean grip TNG deadlifts 4 sets of 8, last 2 are tough, rest 3 min bt sets
255 – 275 – 295 – 305
Orginally wanted 315 but just wasn’t feeling it today not being 100%
+
Row 150m HARD effort, rest 10 sec
Plate pinch carry 50ft with 20kg comp plate each hand, rest 10 sec
18 toes to bar/18 C2b pullups for time, rest 3 min x 4 sets (alternate between t2b and C2b each set)
T2b – 29 – 32 (called a no rep on myself for 1 rep)
C2b – 24 – 26
Almost lost the plates on the very last set
Row was really hard in the high 1:20’s the first 3 but the 4th one couldn’t generate that power.
+
AB 20 cal HARD sprint, rest 4 min x 3 sets
26 – 27 – 30
This took everything out of me and I felt like complete poop afterwards. At least now as I type this I don’t feel sick anymore. I knew I wasn’t feeling good but wasn’t sure if it was the bike or me.

5 min easy bike
+
Ido squat
+
4 min easy ski
+
Thoracic spine flows
+
3 min easy row
+
5 min locomotion
+
AMRAP 30 min @ progressive intensity (faster every 10 min, then find another gear for last 3 min)
Row 50 cals
75 DU’s
Bike 50 cals
25 box jumps to 24in
Ski 50 cals
15 burpees over rower
2+2
Kind of screwed myself here. After I got through with one round I looked at the clock and thought time flew by, how’d it fly by so fast. How I screwed myself is class was using the bike during the second round so i jumped on the ski instead of bike, pushed that pretty hard and felt like a tough but close to sustainable pace, funny mental test though when you hit 35 cals and your close but 15 cals is still so far away. So of course as it sets up I hop on the bike with 3:30 left, and I thought FML, another gear for the last 3 minutes and it just so happens to be on the bike. So you better believe I waited until exactly 3 minutes and then I kicked it in gear, couldn’t really see straight, not sure how long it took to get the 50, but I had time to get all of the burpee, didn’t want to but I did, and jumped on the rower, never put feet in the straps just started pulling

A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min
A2 – Seal walk 25ft with feet on sliders, active protraction and hollow, rest 1 min x 4 sets
No sliders so I improvised
B1 – Russian baby makers x 4 slow reps
B2 – Alternating sky reaches from deep squat x 4/side
B3 – Single leg quadruped rock backs x 4/side
2-3 times through as needed, just some extra mobility work before the snatches
Still like this mobility structure
C – Paused squat snatch doubles (2 sec pause at mid shin each rep, take no longer than 6-8 sec bt reps) – 6 sets, rest 2 min bt sets
165-175-185-195-200-205(x)
Moved the 205 well was just a little tired at this point
D – Squat snatch – 10 singles @ 88-91% RPE for the day, challenging but crisp, rest 60-90 sec
All doen @ 180, felt crisp and smooth and each one got better as I went along
+
AMRAP 15 min
15 wallballs @ 30lbs
10 ground to overhead @ 95lbs
5 burpee box jumps to 30in
5+17
Barbell cycling and box jumps appear to be my arch nemesis. Went tng by way of C&J on first 2 rounds of gto, maybe a mistake for heart rate control!?!?
Originally thought a round every 2 minutes but thought theres no way I could maintain that pace. First one done in around 1:45 and waited before starting the next

Beat swings on rings with towel between feet x 4, work body tension and pulling actively through shoulder complex, rest 60 sec x 6
done
+
Slow transition foot assisted strict ring MU x 2-3 reps, pause in ‘catch’ of each rep to feel length in pec and anterior shoulder, control negative, as much weight on feet as needed, rest 90 sec x 4
2 reps/set – felt better into the 3rd and 4th set, but still tight.
+
Parallette support slide in and outs x 3 slow reps for control, try to get a good amount of shoulder extension in the front position each rep without discomfort, rest 2 min x 3 sets
This felt really good getting that huge shoulder extension, felt more work in my biceps but good stretch throughout the shoulder and pec
+
E5MOM x 4 sets
Row 40 cals
15 wallballs @ 30lbs
15 C2B pullups

3:04
3:36
3:58
4:26
I am having a shitty time adapting to these pieces. Not sure if I’m not breathing properly or what’s going on. Thought I had it all figured out when I adjusted the damper setting, no dice. Second set I lost rhythm on chest to bar (gained it back in later rounds) – dropped a wall ball in the 3rd set. Rowing discipline fell apart in round 3.
I did have a pretty traumatic incident happen late in the afternoon that had me on edge. Everyone is fine and no way hurt but it i’m sure it had my hormones all out of whack, was definitely in fight or flight mode for an extended period.