Ben Plotnicki

A – 1 strict MU + 4-5 kipping MU (but keep them all in rhythm)- 3 sets, rest as needed
One of the best days I feel I have had with muscle ups
B – 2 banded strict HSPU, rest 30 sec, AMRAP strict HSPU in one set, rest 3 min x 5 sets
11-8-9-8-8
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Bike 120 sec progressive intensity, faster every 30 sec, starting around 300 watts and ending around 450 watts, directly into
AMRAP 5 min
50ft sandbag bear hug carry
6 burpees over bag
50ft HS walk (25ft out and back)
6 sandbag bear hug squats
rest 5 min slow spin on bike x 3 sets
2 + 6 burpee
2
2 + sandbag
Handstand walking was definitely the limiter here. I was having some sandbag issues in the second round then I finally figured it out. The sand was moving around a lot and the bag did hit me in the nuts once. Should’ve been common sense how to figure it out
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C1 – BB rollouts from tall kneeling x 6-8, rest 1 min
C2 – Banded pull throughs from wide(r) stance x 6-8, rest 1 min x 3 sets
D1 – Ring in and outs from front plank x 10 alternating reps (hands in arm pits, 1 arm extends laterally at a time), rest 1 min
D2 – 1-arm rotational ring rows x 5/side (rotate body away at extension, and towards top hand/strap at top), rest 1 min x 3 sets
E -Multi directional lunge matrix with arm drivers in:
– arms over head lateral flexion right
– arms over head lateral flexion left
– arms in front rotational right
– arms in front rotational left
– arms in front reach in front to overhead
3 reps in every position with each hand driver
all complete

My own fault for not having a proper warm up dialed in and some parental duties that put me in a position to rush, looking back though the only thing I missed was 2 sets of the floating deads.

A – Paused squat clean – new rep every 45 sec x 20, 2 sec pause below knee each rep
1st 3 @ 215
4-10 @ 225
11-15 @ 235
16-20 @ 245
B – Floating clean grip deadlifts 6 sets of 4, rest 2 min
@ 185
Was afraid of time so I didn’t push the eight and did 4 sets
C1 – Heels elevated back rack cyclist squats x 8, rest 90 sec
@ 125
Thank you for not doing tempo here (yet!?!?)
C2 – Dbl KB deadlifts x 10 TNG reps, rest 90 sec x 4 sets
Done at 90’s
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5 burpees AFAP, rest 50 sec
8 heavy russian swings, rest 50 sec
10 sec HARD AB, rest 3 min x 3 sets
Swings done @ 90
I think I hit 1400+ watts each time
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1 set for time, high effort
Bike 20 cals
20 dbl DB thrusters @ 45/hand
Bike 20 cals
2:09

First 20 cals done @ 22 seconds, hit 18 at about 17/18 seconds and let the follow through of bike finish.
Thrusters were steady movement until about rep 17-18 and didn’t feel as efficient.
Back on the bike and I told myself that I had to get up to 700 watts to finish it out, took me about 15-20 seconds to do so, but was at 500+ when I hopped back on

This turned out to be not the best training day. Not sure what was going on, stress was a little higher over the past couple of days but sleep was good. Back/QL felt a little wonky and tight but didn’t feel like it was going to be a major limiter

3 sets, rest 4 min bt sets
20 DU’s
5 squat snatch @ 135
20 DU’s
4 squat snatch @ 165
20 DU’s
3 squat snatch @ 185
20 Du’s
2 squat snatch @ 205
6:36 (missed 205 twice)
7:36 (missed 205 once)
8:51 (missed 205 twice and 165)

In the 3rd set I could feel my back position in my set up and first pull wasn’t maintaining proper position due to fatigue/and some kind of compensation. Missed every attempt in warm up at 205 and started getting pissed. Said fuck it and I will hit it in the training piece. Something I’ve never really done a lot of and I did it today was changing my foot position because lack of self confidence and was hoping it would help me keep the right torso angle. Almost quit the 3rd set after the second miss, then told myself to go hit the fucking weight, that is the reason it took so much longer.

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Back squats – 8 sets of 3, tough effort but no longer than 2 sec rest at top of each, rest 2 min
275 across
Felt tough but there was definitely more there but wasn’t sure how I would feel. And after the way the snatch felt just wanted to be consistent.
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Banded pallof reverse lunges x 8/side
Alternated legs here, wasn’t sure if I was supposed to or not but this made the one leg hella difficult
Sky reaches from spiderman stretch x 4/direction/side
3 sets, rest as needed

E8MOM x 3-4 sets as able to maintain intensity around 88-90%60 cal AB

20 wallballs @ 30lbs

15 burpees

10 bar MU

5:56

7:02

8 on the dot 
A couple of factors here. First, I switched pre-workouts today, I have used it before but not sure how much this effected my heart rate in today’s piece. Much like yesterday I was comfortable moving with an elevated heart rate. 

Second, in round one I did the 60 cals in 3 minutes (not sure where this falls in line with proximity of previous times), and round 2 was 4 minutes, round 3 was 4:10. Not sure if I spilled over too much from round one. Wall ball unbroken on all rounds. Burpee took a minute in round one, longer in the remaining. Muscle ups done unbroken as well
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10 min parasympathetic breathing @ 3142 tempo

Much needed, stressful last 24 hours. 

A – 1 strict MU + 3 kipping MU – 3 sets, rest as needed
B – 5 strict HSPU + 10 kipping HSPU – 4 sets, rest as needed
Video is of 2nd set of muscle ups and 3rd of hspu
Muscle ups feel really solid right now, hspu not as crisp, felt a little more restricted through my neck and shoulders today. I’m sure this played a huge role there.

Muscle up + hspu 

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Bike 120 sec progressive intensity, faster every 20 sec, starting around 250 watts and ending around 450 watts, directly into
AMRAP 4 min
10 wallballs
10 hang power cleans @ 95lbs
30 DU’s
rest slow spin on bike 4 min x 3 sets
3 + 3 – missed on double under in each round
3 + 9
3+11
This was one of the first times I have pushed through the heavy uncomfortable breathing, I would assume the psychological factors were that I’m solid at wall balls and dubz, and the power clean was so light there’s not reason to not pick it up and go. If it were heavier that might have played a mental factor.
The last round was harder to get the 450 watts, had to really try for it, first 2 were solid and spot on.
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C1 – BB rollouts from tall kneeling x 6-8, rest 1 min
C2 – Banded pull throughs from wide(r) stance x 6-8, rest 1 min x 3 sets
Completed

Today was the day I have more company coming in so I knew I would get my session in just had to be early. I chose to sleep in a few extra minutes, knew this would sacrifice the ideal warm up, but I wanted to prioritize the extra sleep. 
My plan going into this was to treat it as if it were a competition workout, where the burpee needs to be where I minimize time wasted and be faster than I want to be. To do so decided to break up thruster and c2b conservatively in 7/7/6. 

AMRAP 20 min

20 thrusters @ 135

20 C2B

20 burpees over

3+13
Breaking up reps was a good plan but no killer instinct today and rested too much b/t sets but you can almost assume that was going to happen. Burpee I did a good job of keeping moving until finishing round 3, at this point it was mental and just didn’t want to go. It was more about not wanting to pick up the barbell again. 

Didn’t/don’t give myself enough credit of the progress we’ve made with gymnastics development, did the 7/7/6 first round and hated I couldn’t get the rhythm so went 14/6 the last 2 round and that felt pretty good, better rhythm and felt I got quicker as I went. 

Pull up bars were pretty crowded, had to work around a few next time this happens would not allow this as an excuse for extra rest. Finally broke down and used hand grips, was learning experience but east transition. 
212 total burpee for the week. 
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thorough cooldown

Run warmupBasic Blood Flow/Prep:

Easy Walk/Jog 400m 

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Stationary: 

Banded lateral monster walk x 8/direction

Seated Hip Rotations; 8/leg 

Leg Swings; 10 forward/leg, 10 side/leg 

Side to Side Lunge; 10/leg 

Forward/Back Line Drills; 20 reps 

Side to Side Line Drills; 20 reps 

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Dynamic Activation (10yds each): 

Knee Hug March 

Lunge to Lizard

Single Leg RDL w Toe Touch to Kick 

Ankling

Carioca (each side) 

Side to Side Lunge w Jump 

Ankle to Elbow 

Butt Kicks 

High Knees 

Power Skip 

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Progressive Speed Warm-up (run the prescribed distance while slowly building to prescribed effort): 

1x50yds @ 70% 

1x50yds @ 80% 

1x50yds @ 90% 

rest walk 3 min x 2-3 sets 

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4 sets, start a new set every 5 min

Run 400m in 90-95 sec

immediately into 2 rounds for time

10 burpees

10 box jumps

87- 3:25

92-3:30

93-3:58

95-3:58
Turnover of gymnastics movements was slow and methodical. Runs (on true form) were not the limiter, could’ve sustained that effort for one more round, maybe 2. But not sure about the gymnastics movements. Not sure as well how much pushing the runs effected my burpee and box jump but was happy that all runs were completed w/in time 
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Hanging lat activates x 3 + bottom half pullups x 3 + top half pullups x 3 (maintain hollow position for pullups) – https://www.instagram.com/p/BYirvgCht-R/

Reverse table plank press ups with 5 sec hold at top of each x 3-4

rest as needed x 3 sets

a big fan of the hanging lat activates. 

A – Squat snatch doubles – new set every 90 sec x 10 (start at 155, build every 2 solid makes)155-165-175-185-190-195(2 sets)-200(2 sets)-205 1 miss 

B – Front squat x 3/Split jerk x 1 – 6 working sets, rest 2 min, only last 2 are tough

165-185-215-225-235×2

Felt myself go into over extension a lot on the lifts above 215, the last two weren’t tough I just felt that mechanical breakdown. Hip drive felt good but speed under receiving felt a little inconsistent 

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EMOM x 6, rest 3 min x 3 sets

Min 1 – 15 deadlifts @ 205

Min 2 – 4 burpees + 25 DU’s

Min 3 – 15 thrusters @ 75

Min 4 – 4 burpees + 25 DU’s

Min 5 – 15 row cals

Min 6 – 4 burpees + 25 DU’s

I hated my life through this. Deadlifts felt good through the first 4 rounds, pushed the pace in round 5 and the heart rate sky rocketed more than it had been. My thrusters (and this could’ve been part of my issue with the front squat/jerk piece) and rack mobility felt a little restricted and did not feel like I had as efficient movement as normal. Burpee and double under were a nice break, but it took discipline to make sure burpee were honest legit movement standard instead of shortening some part of it. 

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10 min bike, Nose breathing only 

not enough time to do full 10

Cascade classic workout #6
222

My mini goal that I had was to do all c2b unbroken. 9 isn’t a huge obstacle and probably could’ve score slightly better by breaking them up. I took a rest walk to the bar that with smaller sets could’ve shortened that rest walk, but it was at least a mini goal for myself.
The major limiter here was the high end aerobic power and keeping my foot on the pedal through the box jumps after minute 10. I felt my pace was good and close to where it should be but got uncomfortable with the box jumps.
I also used one of the soft jump boxes, not sure I liked it, too much cushioning on landing, kind of threw me off a little bit at times.

Cascade classic 5a & 5b

9:32

20 muscle ups 

1 miss and left one on the table. 

Steady movement on couplet, pretty happy with the 20 muscle ups in the shorter period of time. 3 on first set and 2’s the rest of the way. High heart rate and had to keep telling myself that’s ok and make myself go. Missed a second rep with time running out, got in my head a little, had I known how little time was left I would’ve at least attempted one more rep, didn’t feel it was there but wish I tried.