Ben Plotnicki

A – Power clean – 1.1.1 x 4, rest 8 sec/2 min
235-240-245-255
Barely made 3rd rep on the last set.
B – Power clean x 10 @ 175lbs + Front squats x 10, rest 4 min x 2 sets for times
1:24
1:12
C1 – Glute airplanes x 3/direction/leg
C2 – Cossack squat flow x 3/leg
C3 – Banded psoas march x 6/side
C4 – GHD hip extensions x 8 @ slow tempo
rest as needed x 3
done

15 min power work (*include 5-8 reps of slam balls, vertical throws, AB sprints, Ski erg Sprints, Etc. Get your CNS really fired up.)
This was really good – should’ve got more aerobic build up in too

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Open workout 17.1
15:10

Db portion
Switched hands in the air during the 10-20’s- and majority of the 30’s
40’s had less hand switching in air
Way more low back work when switching on ground, had very little transition time bt burpee work to pick up db

Burpee
Really felt the fatigue after the set of 40 db snatch – kept telling myself how close I was but at that point just tried to keep moving. I felt I was fairly steady but did noticably rest more in the set after 40. Maybe a little after the set of 30 but not much. Rest was on belly.

Looking back
Could’ve grinded through a few more db air switches but not sure how that would have carried over for the burpee. The new standard is a game changer, it is what it is, but it’s stupid.

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15 min bike flush
Done and probably about to do another night time flush
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6 min breathing tempo work with feet elevated and head supported
Same as above

A – Banded speed deadlifts – 3 reps EMOM x 8 (moderate load, good speed)
185
B1 – 8-10 strict HSPU, rest 15 sec
B2 – 12-14 kipping HSPU (open standard), rest 3 min x 4 sets
10-10-8-8
14-14-14-13

C1 – 30 sec active hollow hang from pullup bar, rest 10 sec
C2 – 100ft dbl DB farmer carry unbroken and tough, rest 180 sec x 3 sets
95 on farmer carry
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For time hard effort
30 cal AB
30 toes to bar
(rest 8 min)
For time, hard effort
30 cal row
30 dbl DB thrusters @ 50/hand

2:29
1:09 @ roughly 600+ Watts whole time
21-x-9
My hands were a little tender when doing the hollow hold so I turned into a little bitch, didn’t man up and went with extra padding for gripping. Big mistake. I felt like I was having to readjust my hands every rep, this was the only reason I came off the bar at 21, jumped up immediately and couldn’t grip. Ripped off grips and then fought for the last 2 reps. My flexors were pretty lit up so not sure I could’ve hit 30 ub but damn sure wanted to try.

2:52
1:20 on row – stayed right around 1475-1500 cal/hr, about 2-3 breaths before I picked up db’s because the plan was to go all the way
29-1
Failed rep 30 @ 2:40
Left bicep started cramping up at rep 26 in front rack, tried to minimize it and take a quick breath in lockout, rep 29 used a ton of energy to jump it out of rack rep 30 could not extend the elbow lost it and dropped it, tried to pick it up as quick as I could but db’s bounced too far away.

Effort and want to were high today. A couple of minor errors that we can not have happen on gameday.

Had a great warm up and some really good db skill exposure and was hyper focused on prepping for the conditioning piece that when I looked back at the day and was pretty close to forgetting about A & B. Well damn, so hit those up and didn’t have time to go through the whole warm up again for the conditioning at that point.
DB skill exposure (low volume work in same patterns as last week)
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A – Front rack reverse alternating lunges from deficit x 16 (8/side, work from a 3-4inches), rest 2 min x 4 sets
135 across
B – Snatch grip single leg RDL x 8/side, rest 90 sec x 3 sets/side
75 across
Much better balance and control this week.
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AMRAP 12 min
50 dbl DB shoulder to overhead @ 50/hand
40 C2B
30 deadlifts @ 225lbs

18 pull ups into 2nd round
Db sto 17-13-
PUp 14-7-12-8
DL – 12-10-8
Sto – smaller sets don’t remember shit. Didn’t really want to finish but told myself you have no excuse. Finished with 38 seconds. Took two deep breaths and jumped on the pull up rig and hit 18 unbroken, dropped off with 6 seconds left and attempted to do one on a low bar and just couldn’t get in s good position.
Had a semi plan but wanted to see if and where I had a pull up breakdown, but my plan was more go off of feel with pull ups and see what I could do on the back end and how I would manage any fatigue.
Hindsight, would’ve done a few smaller sets on first set of sto, pull ups felt good and would’ve had a little more structure but felt pretty good with those two larger sets for me. Also in hindsight I would’ve paid more fucking attention.

AB 6 miles, steady and sustainable
thoughts this was never going to end
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8 min steady movement
20 sec slow arch/hollow iterations on bar
20 sec belly to wall HS hold with steady breathing
20 sec hollow rocks
20 sec arch rocks
good stuff
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Ski erg 2k, steady and sustainable
my lats were smoked, made me a little scared for the pull ups tomorrow.
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8 min steady movement
Cossack squat flow x 2-3/side
Side lying GHD sorenson hold x 15 sec/side
Banded pallof split squats x 5/side
1-arm KB bottoms up swings x 5/side into 3 bottoms up KB windmills
I need to get back to using windmills in warm ups.
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Row 1k, steady
just end already
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8 min steady movement
Prone scorpion twists x 4/side
Supine scorpion twists x 4/side
1-arm KB arm bars (light) x 4/side
1-arm KB thrusters (light) x 4/side
Good finish to the day. Man I was hella sore.

AM
Row 4 min easy
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Row 3 min moderate
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Row 2 min @ 2k pace
(rest to recovery between each)
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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 3 sets

3:49.6-3:44.8-3:37.9
3:50.7-3:45.2-3:39.4
3:50.1-3:46.7-3:43.7

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 with 5 second negative + Paused snatch x 1 with 5 sec pause in catch position- 6 sets, rest 2 min bt sets
135-145-155-165-175-185
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3 rounds for time
9 C2B pullups
3 squat snatches @ 165
(rest 3 min)
3 rounds for time
12 C2B pullups
2 squat snatches @ 185
(rest 3 min)
3 rounds for time
15 C2B pullups
1 squat snatch @ 205
3:02 – missed 1 snatch because of lack of focus
3:24
Xxxxx
Missed 205 twice in first round, so I wanted to at least get the pull up volume so went on to the next round, missed 205 again and knew I needed to move on due to time

+
For time
10 bar MU
20 dbl DB burpee box step overs @ 50/hand to 20in box
30 dbl DB shoulder to overhead @ 50/hand
40 toes to bar
50 AB cals

13:27
Even with being tired, bmu felt pretty good, UB.
Db burpee box step overs took the longest and just didn’t want to push here at all. STO felt fairly easy, could’ve done 2 sets without much of an issue but chose not too for the back end – 13-12-5
T2b – did 6-6-6-6-6-10
Bike took 2:59, for the first minute I was in the mid 400’s, wanted to try and hold that but started dipping and then it became survival.

Was pushed for time quite a bit in the pm session, not enough time to do the appropriate warm up for the session today. Had to go into each training piece without getting any warm up reps, and if so I wouldn’t have been able to complete all my work. Would’ve like to been able to get a couple of warm up lifts at 205 today but had zero margin for additional time.

Yes, doubles on Monday’s are a huge task and challenge if I want to apply the proper warm up protocol and movement prep. But the other thing today that got me, is I was upset about not having enough time and that frustrated me and forced me to hold onto that stress in the session. Instead of focusing on doing the best I could with what I had and the time I had, I couldn’t, I was unable to compartmentalize that and it affected many components of today’s session.

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
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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.

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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
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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
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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.
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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.