Ben Plotnicki

tried to deduce what happened tonight. As much as i wanted to put it on training in the evening i am going to put it on supplement use. Took a supplement that i have used in the past and got a brand new bottle but it’s also what i used on Tuesday which i had a crazy heart rate response and ridiculous sweating. 
At first thought it might be training in the evening, then the movements of the dead and t2b, but even on the bike i had to work a little harder to hit the 425 Watts. Also my grip for the t2b was weak. On a positive note, even feeling like shit and not able to control my heart rate c2b felt great and easy. Chalk it up as an off season learning experience first of all. Don’t know if you have another progression off of this, which i would be fine with or another crack at this one would be fine with me as well. 

90 sec bike @ 425+ watts, rest 15 sec

2 rounds for time of 

10 deadlifts @ 225

10 toes to bar

rest 2 min x 3 sets

1:31-1:33-2:09

+

90 sec row @ 1:44/500m, rest 15 sec

2 rounds for time of

10 thrusters @ 105lbs

10 C2B pullups

rest 2 min x 3 sets

2:09-2:09-dnf

+

90 sec ski @ 1:50/500m, rest 15 sec

2 rounds for time of

12 TNG power snatch @ 75lbs

30 DU’s

+

Heavy prowler push 12 sec on, 1:48 rest x 5 (make this tough, grinding effort)

A – Snatch grip halting deadlifts, 2 positions (off ground and below knee), 5 sets of 3, rest 2 min215 x 3, 225 x 2

B – High hang power snatch x 1/above knee hang power snatch x 1, rest 90 sec x 6 sets

155

Focuses on good position throughout. Felt a little better than last week. 

C1 – Banded russian swings x 12, rest 30 sec

C2 – Supine hollow hold with weighted PVC in overhead position x 30 sec, rest 30 sec

C3 – Single arm banded lat pulldown from 45 degree hip hinge x 8/side, rest 30 sec/90 sec x 4 sets

complete 

D1 – Partial ROM GHD hip extensions x 15-18, rest 60 sec

@18

D2 – Swivel hip to extension x 5/side, rest 60 sec x 3

complete 

EMOM x 35Min 1 – 40 sec ski @ 1:50/500m pace

Min 2 – 5 burpees + 10 dbl KB snatch (split 5/5) @ 53/hand

Min 3 – Run 150m out and back

Min 4 – 5 burpees + 15 dbl KB deadlifts @ 53/hand

Min 5 – Rest

kb snatch was much easier today. Heart rate elevated Today more than last week. 
+

Dbl KB front rack hold from tall kneeling x 30 sec, rest 60 sec

Sorenson hold with plate hugged to chest x 30 sec, rest 60 sec

Straight arm star plank x 15-20 sec/side, rest 60 sec x 4 times through

same loading on hold and sorneson this week and star planks felt so much better, I did not feel as awkward or mentally challenged with the hold and control. 

A – Strict C2B pullups x 4 + kipping C2B pullups x 6, rest 2-3 min to recovery x 5 setsfelt pretty good here. 

B1 – 1-arm alternating DB shoulder to overhead x 12 (6/arm, switch overhead each rep), rest 1 min

55-40-45

Went down after the first because didn’t practice enough and my thumb was getting caught, just wasn’t pretty. Then got comfortable at the night weight and then actually felt like an athlete again towards the end. 

B2 – Batwing row x 6-8/side, rest 1 min x 3 sets

C – Front rack cyclist squats @ 2011 tempo x 8, new set every 2:30 x 4

125

Why do these at tempo feel like the take so much longer than they actually do. 

+

6 rounds for time

3 bar MU

6 strict HSPU

35 DU’s

8:40
Had a little wrist pain that could feel on top of the lockout, could adjust hands on hspu. All hspu done unbroken but having to adjust my hands effected some fatigue and fought for last couple of reps in the last round. Changed handgrips early on because felt my hands were going to rip and changed to ones that felt better. 

+

KB bottoms up front squats x 6/side

Side plank rotate unders x 4/side

Dead hang to inverted to tucked front lever x 2 controlled reps

3-4 times through, rest as needed
3 sets 

A – Heavy KB rotational deadlifts x 12 (6/side), rest 2 min x 4
90 – found a 100lb kb when i put the 90 away
B1 – Ring MU transition x 2/Ring MU x 2/Strict dips x 4, rest 60 sec
dips felt good, muscle up work, transitions into the muscle ups felt awkward
B2 – Top to top DB press from tall kneeling x 10 (5/side), rest 60 sec
40-45-50
B3 – DB reverse lunge into high knee raise x 10/side, rest 60 sec x 3 sets
40 – balance started getting shitty but weight felt good.
C1 – Banded bird dogs x 10/side, slow movement
C2 – Banded psoas march from supine x 6/side
C3 – Frog pumps x 30, rest as needed x 3 sets
all complete
D – Overhead yoke carry 100ft (break at 50), rest 2 min x 5 sets
a 6th set with only 2 min rest would’ve have been tough. 5 sets was perfect and felt good. 4th and 5th were a grind but I felt confident with the yoke overhead

90 sec bike @ 400+ watts, rest 15 sec
10 sandbag ground over shoulder for time, rest 2 min x 3 sets
1:10-1:10-:59
@150lb sandbag. Bike effort was smooth and relatively easy
+
90 sec row @ 1:42/500m, rest 15 sec
1 round of DT, rest 2 min x 3 sets
59-58-57
Mentally could not make myself do DT unbroken. Was pretty smoked at this point. Rest was closer to 3 min b/t sets. Struggled to get row to 1:42, was closer to 1:44/1:45
+
90 sec ski @ 1:50/500m, rest 15 sec
2 rounds of Cindy, rest 2 min x 3 sets
1:15-1:15-1:14
Had a hard time getting a good solid rhythm on 5 pull ups. Ski was around 1:52
+
90 sec bike for cals, rest 30 sec
90 sec row for cals, rest 30 sec
90 sec ski for cals
1 time through
30-32-26

On paper today looked like a ton of fun, but in action this day sucked. But still fun though.
Not sure if this is a big deal or not, been training a couple nights a week instead of always around noon. Trying to adjust my eating/fueling accordingly. Have been eating good but not used to swing said fuel for exercising later. Really felt it was a more of a factor today than others as I felt today’s output was more fuel intensive.

A – Snatch grip halting deadlifts, 2 positions (mid shin and above knee), 5 sets of 3, rest 2 min
205
Bar felt really heavy this morning
B – Mid thigh hang power snatch x 1/Below knee hang power snatch x 1, rest 90 sec x 6 sets
155 x 2, then down to 145 x 4
The mid thigh hang is still a struggle to get the best leg drive, hip extension feels good though.
C1 – Banded russian swings x 12, rest 30 sec
done at 2 pood
C2 – Supine hollow hold with weighted PVC in overhead position x 30 sec, rest 30 sec
done
C3 – Single arm banded lat pulldown from 45 degree hip hinge x 8/side, rest 30 sec/90 sec x 3 sets
done, had to use a lower hanging bar so went to a half kneeling and hinge position
D1 – Partial ROM GHD hip extensions x 12-15, rest 60 sec
15
D2 – Swivel hip to extension x 4/side, rest 60 sec x 3
done

EMOM x 30
Min 1 – 40 sec ski @ 1:50/500m pace
Min 2 – 5 burpees + 10 dbl KB snatch (split 5/5) @ 53/hand
Min 3 – Run 150m out and back
Min 4 – 5 burpees + 15 dbl KB deadlifts @ 53/hand
Min 5 – Rest
+
Dbl KB front rack hold from tall kneeling x 30 sec, rest 60 sec
53/hand
Sorenson hold with plate hugged to chest x 30 sec, rest 60 sec
15lb plate
Straight arm star plank x 15-20 sec/side, rest 60 sec x 3 times through
20 first set but got sloppy so stayed with 15 sec last 2 sets.

This was a fun training piece today. Double kb snatch felt way better than the last time we did them a long time ago. Felt fairly comfortable and think they could help my overhead position as well. Ski pace stayed around 1:57 even when I tried to slow it down. Just got tired of doing burpee, not tired from them, just got tired of doing them.

A1 – 1-arm DB bench press x 6/side, rest 15 sec bt arms, 60 sec after both
55-65-70-75
A2 – 1-arm DB bird dog rows x 6/side, rest 15 sec bt arms, 60 sec after both x 4 sets
45-55×3
B – BB OH carry in snatch grip with exaggerate high knee march x 50ft, rest 90 sec x 6 sets (drive knee up high, rib cage down, down leg fully extended with active glue)
125 x 4 sets, 95 x 2
Went down for the last two sets to slow the march down and it was definitively harder. Way more steps and mofe time under tension
C1 – Acitve arch hang from pullup bar 10-12 sec, rest 60 sec
done
C2 – Hand circling front plank on rings x 10 small circles each direction, rest 60 sec x 4 sets
done
+
Bike 25 sec @ 95-97% effort
Bike super slow recovery pace 2:05 x 2 sets
21 cals – wattage was between 1108 – 1146, held 1146 for most of it until about the 21 second mark
19 cals – 1046 – 107?

A – Power clean x 1/Hang Power clean x 2 – new complex every 90 sec x 8
205 across
Hands were extremely sensitive today, I was a little bitch. Could’ve easily moved more weight for the power and the first hang, but I felt a huge difference of power and strength for the 2nd hang power clean
B – Push press @ 11X3 tempo x 6, rest 2 min x 4
155 across. Maybe a bit aggressive again, but I went for it staying there. Definitely a grind but good.
C1 – Banded strict HSPU x 2-3, rest 20 sec
0 the first set – 2 and 2
C2 – Strict HSPU x 6, rest 30 sec
3-3-4
C3 – Kipping HSPU x 12, rest 3 min x 3 sets
12 but not smooth at all.

Along these lines, in the comp, the strict press. My traps were so lit up and felt that was my limiting factor and not being able to hit more reps on the strict press. That is again were I felt the limiting factor today.

D1 – Wtd pullups x 3, rest 20 sec
3 @ 45
D2 – Strict C2B pullups x 6, rest 30 sec
done
D3 – Kipping C2B pullups x 12, rest 3 min x 3 sets
felt heavy, tired and joints were a little achy but felt technique and all the work up to this point helped.
+
5 rounds for time
3 bar MU
6 Dbl KB hang cleans @ 53/hand
35 DU’s
7:27
Bar muscle ups did not feel crisp, and kb hang cleans were no where near efficient today.

Today my joints just felt a little stiff and had a pretty good warm up, just think it was a bad day. I’m sure there was still some carry over from comp, travel, out of routine etc.