Ben Plotnicki

18 bar facing burpees @ 93% effort, new set every 3 min x 3
56-56-53
I think it was around rep 14/15 that I wanted to slow down but stayed pushing so was happy with the mental victories.

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16 burpee box jump overs @ 24in, new set every 3:30 min x 3
59-59-57
Tried slowing my pacing down a little bit each round and just felt smooth. The pushing and mental fatigue was noticeable at rep 13 but I never wavered and stayed in it.
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12 dbl DB burpee box step over @ 50/hand to 20in box, new set every 3:30 min x 3
Passed on due to the shoulder extension

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E4MOM x 4 sets
Row 50 cals
18 kipping HSPU, open standard
Over the past 3-4 weeks of doing this I have been good on the first 2 rounds and then set 3 the row cals eats my lunch. Today was no difference. I know the rower is not like the bike where you are not rewarded by going faster/harder so I have been trying to maintain 1100 cals, and in sets 3 i can manage it for the first 90s and then it’s so much work and I end up barely finishing each round and feels more like an amrap then e4mom. Positive, even with feeling heavy and sluggish all hspu were done unbroken and I felt no extra work on the negative.

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4 rounds not for time
50ft seal crawl with feet on sliders
Single leg straight leg hamstring bridge from low box x 5/side

Seal crawl is my new least favorite movement of all.

Overall pec was really sore, but showed no limitations in the moves performed today.

A – Clean and jerk doubles, rest 10 sec bt reps, 2 min bt sets x 3 working sets
245-255-265 (not a pretty set)
B – Front squats – 3 sets of 6, rest 2 min
235, surprised myself a little here, there was more there but was happy to knock these out
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For time
30 1-arm alternating DB snatches @ 50lbs
15 Bar MU
20 1-arm alternating DB snatches @ 60lbs
30 ring dips
10 1-arm alternating DB snatches @ 70lbs
45 GHD situps
11:00
Shitty performance but no umph today.
Hands were so cold didn’t trust switching hands of the db overhead. So this was a steady almost methodical pace
Muscle ups were 12-3. Should’ve tried to grind out the last 3 reps to do this unbroken, on rep 10/11 felt my hand grips slip off the bar and got in my head mentally and might have messed me up a little. When I jumped back up on the bar I missed 2 attempts on 1 attempt.
The ring dips scared me a little bit and I almost quit the workout. 10 reps out of the gate pretty fast, then 6, and then I felt left pec discomfort. No tear, but felt a tightness that was afraid if I kept going with big sets I assumed that it might not have ended well. I walked around for a little bit, and a little scared, and contemplated calling it. Did a couple sets of 2 or 3, and did all singles from 25 to 30.
Update of 4 hours later, it’s a little tender to the touch.

For time
50 burpee box jumps to 24in
40 toes to bar
30 power cleans @ 135lbs
20 ring MU
16:30

T2b – 4-4-4-4-4-5-5-5-5
Muscle ups were – 3-3-3-3-2-1-2-3

Plan and thought was this was going to be all about the muscle ups, and even though it still was here’s what I got. I had a decent warm up, but my hips were tight from the drive to GA, I felt it around the 1:30 min in, my goal was to get about 12 burpee/min and thought this would be conservative enough and about 4s/burpee. Finished around 4:50ish, breathing was fine, but my hips were tired. First of all, way to conservative on t2b and I had a brain fart and thought about it after doing all the 4’s, plan for breaking these was resting about 8s bt each set, don’t know how true to that I stayed, but I could’ve been more aggressive on that time, and 5’s all the way would’ve have been way better. I had a hard time getting hollow and tightening up my posterior chain, I’m sure the tight hips played a role but the small sets of 4’s minimized the ability to get in the rhythm. BB felt good I wasn’t aggressive but I felt consistent. Got done with all of that @ 11:15.
Muscle ups felt way off rhythm, same in t2b, also after finishing lockout I felt like I was favoring my right side so when I will be falling into extension I felt I had more tension on the right side than the left.

Not my best effort and was kind of disappointed with some positioning and technical things. Time is what it is and that didn’t bother me, but was frustrated at the fact I struggled to correct the minor but highly important technical faults. But was fun to train at TTT

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A1 – Band assisted tucked planche x 8-10 sec
A2 – Band assisted front lever pulls x 2-3
A3 – Hands circling from front plank on rings x 6-8/direction
3 sets, rest as needed
done

Today I said, everything will be done off a plan, no misses, thorough warm up, get your shit together and get better as you go.

A – 12 squat snatches for time @ 165lbs, rest 3 min x 2 sets
2:12 – goal was one rep every 15 seconds, felt good and then tried to go off of feel for the last 3
1:57 – thought the previous was too easy, so wanted to go one rep every 11 seconds, this was great until I got to rep 7, but felt good.

B – 8 squat clean thrusters @ 185lbs, rest 4 min x 2 sets
1:19 – goal was 1 rep every 12
1:19 – wanted to be a little more aggressive and go about every 9s and held that until rep 5/6
C1 – Front squat x 4 @ 225, rest 15 sec
C2 – Dbl DB thrusters x 15 @ 50/hand, rest 30 sec
C3 – 35 wallballs @ 20lbs to 10ft, rest 4 min x 3 sets
3:07
3:03
2:55
DB thrusters were the worst, but could have (and anticipating I will) grinded out more reps.
The wall balls were the bitch, it was more muscular endurance of the shoulders, but was as much of a mental game. Where I could tell the biggest difference of muscle endurance with the shoulders was ease or not of hitting the 10ft target.

D1 – Half kneeling banded pallof press x 8/side
D2 – Single leg hip thrusts x 8/side
D3 – Mini band knee knockers x 8/side x 3 sets
E – Ski 2k easy effort
done

10 min cyclic warmup
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10 min movement quality for hips (ido squat, hip flow, hamstring work)
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Row 12-15 sec @ 600-700 watts, rest 60 sec x 10
All good here, most stayed around 657
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Ski erg 12-15 sec @ 450-500 watts, rest 60 sec x 10
All good here, most stayed around 470, even had a couple of sets that went over 500 for a few seconds and didn’t seem that hard to get there.
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AB 8-10 sec @ 1400-1500 watts, rest 60 sec x 10
This wasn’t as good as the previous efforts, 1387 is where I topped out on i think 6 of the 10. The others was over 1400 but barely
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15 min walk outside, unplugged, cooldown
Still the best part of the day being unplugged

Glad Christmas is in the rear view mirror, no more cookies around and bad food. Perfect training design for today. I knew today would be a struggle with all the inflammatory foods I have been consuming, which was very relative in my performance and the perceived limiters.

16 bar facing burpees @ 93% effort, new set every 2:30 x 3
40-42-41

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13 burpee box jump overs @ 24in, new set every 3 min x 3
45-47-48

In these two the limiter felt more LME than breathing.

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10 dbl DB burpee box step over @ 50/hand to 20in box, new set every 3 min x 3
1:12-1:00-56
Those extra 2 made a difference today, and just found a better stepping rhythm

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E4MOM x 4 sets
Row 50 cals
15 C2B pullups
Didn’t get many metrics on this, first 2 sets were solid. Kept rower around 1100. Round 3 keeping above 1000 didn’t happen a lot and round 4 took me about 3:20 to row the 50 cals. On the positive side of things went unbroken on all c2b, and the only ones that didn’t feel great were the last 5 reps but maintained rhythm the whole time so that’s the positive.

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accumulate 60 GHD situps and 30 GH raises for quality, not for time
Done

5 min clock
Row 60 cals
Box jump step downs @ 24in in remaining time
(rest 5 min)
5 min clock
AB 50 cals
Toes to bar in remaining time
(rest 5 min)
5 min clock
Ski 40 cals
AMRAP bar MU in remaning time

2:52 – 42 box jumps
2:50 – 42 t2b (5-5-5-5-5-5-12)
2:33 – 8 bmu (4-2-2-x) should’ve stuck to my original plan of doing all 2’s. Had to rest too long after the aggressive set of 4. Also tried to start slowing down the ski because I could feel my abs from the t2b mixing that with the up and down and it wasn’t a good feeling at all. A little disappointed with the bmu, but I got in my own head a little bit as well and head some unnecessary negative self talk.

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A1 – Band assisted tucked planche x 8-10 sec
A2 – Band assisted front lever pulls x 2-3
A3 – Hands circling from front plank on rings x 6-8/direction
3 sets, rest as needed
done

A – 10 squat snatches for time @ 165lbs, rest 2 min x 2 sets
1:19-1:54 w 1 miss
Had no plan here whatsoever and just went for it. When I got to 8 on both squatting fatigue was my only worry, which is what forced me to rush the rep in the 2nd set causing me to miss it.
B – 6 squat clean thrusters @ 185lbs, rest 3 min x 2 sets
1:12 – 1:02
I decided that having a plan would be a much better idea, first set plan was 1 rep every 15, thought that was to easy and did 1 rep every 12s. This felt heavier today than it should have when I started but got easier as the groove got greased.
C1 – Front squat x 5 @ 205, rest 15 sec
C2 – Dbl DB thrusters x 12 @ 50/hand, rest 30 sec
C3 – 30 wallballs @ 20lbs to 10ft, rest 3 min x 3 sets
2:43
2:38
2:33

Don’t know what was mentally tougher, the db or the wall ball. Just got in and out of my front squat a little faster each time, only reason for speeding up.

D1 – Half kneeling banded pallof press x 8/side
D2 – Single leg hip thrusts x 8/side
D3 – Mini band knee knockers x 8/side x 3 sets
E – Row 3k easy effort
Put on a youtube video and just rowed away

10 min cyclic warmup
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10 min movement quality for hips (ido squat, hip flow, hamstring work)
Got in about 15+
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Row 12-15 sec @ 600-700 watts, rest 60 sec x 8
of course the minimum interval requirement is 20s so I can only speculate where I felt I was holding wattage.
645ish was avg tried my damndest to get as close to 700 but 689 was where I would top out at

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Ski erg 12-15 sec @ 450-500 watts, rest 60 sec x 8
450 is about where I hung out at, get occasionally get higher but felt it was easier to get this output then it was on the erg.

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AB 8-10 sec @ 1400-1500 watts, rest 60 sec x 8
Even got over 1500 for several of the earlier rounds. 8 rounds here was more than plenty, wouldn’t not have wanted to do one more at all.
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15 min walk outside, unplugged, cooldown
This was the best part of the day!

Before starting this day I thought you had extremely high confidence in me in my ability to move fast on burpees and then I surprised myself.

12 bar facing burpees @ 93% effort, new set every 2:30 x 3 (sets should be around 30-32 sec at this intensity, sustainable but deliberate)
25-28-28
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10 burpee box jump overs @ 24in, new set every 3 min x 3 (sets around 36-40 sec)
35-34-36
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8 dbl DB burpee box step over @ 50/hand to 20in box, new set every 3 min x 3 (sets around 40-44 sec)
54-44-43
Found a cadence to be way more efficient.
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E4MOM x 4 sets
Row 50 cals
50 DU’s
2:58
3:02
3:12
3:30 (for starters kind of forgot I had 4 sets instead of 3 until just seconds before it was time to go. Also rowing mechanics discipline broke down with 20 cals to go in set 3, and work hard to mentally focus to dial them back in the last 10 cals.

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accumulate 50 GHD situps and 25 GH raises for quality, not for time

I owe you these on Wednesday. Unusual time crunch today.