Ben Plotnicki

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
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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 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
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EMOM x 6
6 AB cals
1 squat snatch @ 155
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EMOM x 6
20 DU’s
1 squat snatch @ 175
1 mental miss
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EMOM x 6
4 bar facing burpees
1 squat snatch @ 185-195
185
1 mental miss
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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
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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.
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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
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%
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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.
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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
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Ido squat
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4 min easy ski
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Thoracic spine flows
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3 min easy row
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5 min locomotion
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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
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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
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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.
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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
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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.

No heat on in gym during open gym, it was freaking bone chilly
RKC hard plank – 7 sec on, 23 sec rest x 6
Good stuff, 7 sec today was about the perfect dose
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Seated box jump x 1.1.1, rest 6 sec/30 sec (land with straight legs at top, focus on power and rate of force development through extension)
24” box landing with knees bent just enough to absorb landing
Power clean x 1.1.1, rest 6 sec/3 min x 3 sets
235-240-245
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A – Clean and jerk – find tough single in 12 min
270 – clean was a grind but good, started to press out just a little on the 270 so called it here.
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AMRAP 10 min
Dbl DB walking lunges x 50ft @ 50/hand
Toes to bar x 12
Dbl DB walking lunges x 50ft @ 50/hand
BB ground to overhead x 6 @ 135lbs
3 even
This was interesting – heart rate was never up to an uncomfortable feeling, but body temperature was skyrocketing. Lunge was the only time I really felt the heart rate up, I’m sure mostly because the time under tension, in warm ups i calculated around 40s per 50ft. Found no comfortable way to hold db’s, vertical on shoulders was probably best way to breathe but felt the least amount of control and had to grip to control a little. Handle laying across the shoulders felt the least amount of work from grip, but made this the hardest to breathe. Don’t think this has any relevance for you but I was 17 steps each time in the 50ft. T2b felt good but it was only 12, and when I did the time estimation in warm up, I didn’t expect much more than I got so knew I had to not let go. Need to find a way to speed up my barbell cycle time, even though it was only 6 this is the one that the heart rate response felt the highest, just need to suck it up and be quicker here.

4 rounds for time
10 deadlifts @ 275lbs
15 kipping HSPU
20 box jump overs @ 24in
10:01

Hspu – 8/7 – 9/6 – 9/6 – 15
Heart rate response on the box jump overs was my biggest concern in this piece. Also tried to have a pacing plan. First round done around 2:12. Started next round at 2:30, and finished that round about 5:18ish. Pacing I was hoping was shot. In round 3 on jump overs stepped down and immediately back up, this allowed me to keep moving and I’m pretty sure got back on track for pace. Started round 4 around 8:12 and now at this point wanted to finish sub 10, picked up barbell pretty quickly and wasn’t going to come off the wall. Went back to bounding for box jumps and the only reasons I couldn’t finish sub 10 is my hips were so tired, I felt it was more of a leg tuck to land on the box instead of a jump.
As far as hspu go, might have been able to do one more set unbroken, but before the fact thought it would be too much of a risk. Also, many times in this piece I wanted to put my hands on my knees and take a breath, but i never let myself do it, felt pretty good about that.

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Row 250m @ 90-93%, new set every 2:30 x 4
48
49
48.9
48.3
This sucked, felt like I emptied a ton of the tank in the last round of the triplet

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Row 100m HARD, new set every 3 min x 2
17.2
17.3
This felt much better than the longer row’s.

A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min
A2 – Hollow arch rolls x 3/direction with 2-3 sec pause in each position, rest 1 min x 3
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

Loved these two for movement prep

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For time
10 squat snatches @ 185
20 squat snatches @ 135
30 OHS @ 95
60 wallballs
13:32

185 – did 1 rep every 15s, rep 9 almost lost, so stepped back a little before rushing #10, the last thing I wanted to do was miss this one.
135 – 1 rep every 10s, about 12/13 in felt the low back, left spinal erectors get hot, not painful at all, just for the bending, tried to pull back just a little, about 12s/rep.
OHS – picked up the bar pretty quickly when got weight changed, wanted to do some big sets but at that point, low back burn and knowing the time that I would end up resting bt the big sets would not be worth it, so breakdown w/quick-ish rest was 8-10-7-5
Wall balls unbroken (and no repped myself twice)
Need to get better at plate changes, or a better plan when changing plates.

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C1 – Single leg banded isomtric hip flexion hold in supine x 15 sec/side
C2 – Single leg GHD sorenson hold x 10-12 sec/side, 3 sets, rest as needed
Left leg is way stronger, and the hip flexion sucked, that was an eye opener.

I would like to give you the fullest details and update on the pec, however, I am in general really freaking sore, so it’s hard to seperate the soreness around the pec/delt that can give us the best feedback possible. It is sore on both sides, the left pec is just a little more sensative to the touch in the concerned area.

10 min cyclic warmup
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10 min movement quality for hips (ido squat, hip flow, hamstring work)
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10 min running specific warmup (feet/ankles/calves/hamstrings/hips)
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800m run @60% effort
rest 1 min
800m run @70% effort
rest 2 min
800m run @80% effort
rest 3 min
800m run @85% effort
rest 4 min
800m run @90% effort
rest 6 min
800m run for time

5:03 – 4:45 – 4:34 – 4:30 – 4:15

For time
3:36

Wish there was a way to track the breakdowns of time/distance. Started really strong and really hot, and aggrressive through 300m – ish, that was the point of mental/physcial test for me, the first 300 I told myself I could hang on to this pace, then 300-600 I mentally didn’t want to hang on, but picked it back up and finished strong.
I will say, I know this is not a fast time, but I’m pretty happy with it for never running. Two things here, I know could get mentally tougher with this with more exposure, the hamstring tendon flared up and was uncomfortable but never at the point of being painful and wanting to stop on the for time, I did want to stop on the 90% effort one though.

Throughout the session the pec felt really good, making me feel good about the severity of it and the aid of blood flow. So feeling a little more confident.
Morning update, I haven’t done anything so far in my day to test it out, but it is not as sensitive to palpate the area, still minor soreness but that is the same soreness on both sides. Feeling good and confident.
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15 min easy outdoor walk/cooldown