Ben Plotnicki

A1 – 1-arm hang KB snatches x 5/side, rest 45 sec
70
Was the first time in a long time snatching 2 pood overhead, it felt a little foreign but got better and started to gain a lot more comfort as I went.
A2 – Reverse bear crawl with banded KB drag x 30 sec, rest 90 sec x 4
50 roughly averaging 25-30ft each time. Went with straight legs and man this was tough
B1 – Empty bar OH walking lunge x 12 steps, rest 45 sec
B2 – V-ups x 8-10 reps, rest 90 sec x 3
My v-ups are a work in progress
C1 – Seal crawl x 50ft (active hollow and protraction), rest 1 min
So tough
C2 – Single leg sorenson hold x 10-12 sec/leg, rest 1 min x 3 sets
Feel so much stronger on the left leg than the right
D – Legs only AB 1 min, arms and legs AB 1 min x 5 sets, steady pace
done

Yuri cossack squat flow x 4/side, slow and deliberate movement (https://drive.google.com/file/d/0By5z4lLkCSuhakZOXzFxVG5jQWs/view)
Kang Squats with light load x 5 slow reps
Band resisted A march x 5 steps/side, exaggerate the glute squeeze on grounded leg (https://www.youtube.com/watch?v=tz3O0fFarZs&feature=youtu.be)
2-3 times through as needed
+
Open workout 14.5
11:47
Had no plan of pacing jsut wanted to move fast and see how long I could hold on and see where it would fall apart
Felt triceps in the round of 15 thrusters, not a major deal at that point but knew it was going to be an issue moving forward. Tried adjusting my hands during the 15 burpees to keep some tension off the tri’s. Feel that the 12 burpee took as long as the 15 burpee did. Just couldn’t push off the ground at the rate that I wished. This is the first time doing this workout I feel that I took very few rests period. I know in the past I might have taken several breaths on the ground but don’t recall doing that tonight. Felt completely comfortable with the elevated heart rate and never tried to slow it down. Even though my time was slower than the last time we did this in the open of (11:23) I feel pretty good about my mindset going into this.

+
Easy bike 10 min
done
+
Breathing work from supine squat with feet supported and elevated and head supported – 8-10 min
Done at 10min

AM
For time
10 squat snatches @ 135
8 squat snatches @ 155
6 squat snatches @ 175
4 squat snatches @ 185
2 squat snatches @ 195
9:14

Going into this I anticipated/assumed about 2 minutes including loading and transitions per round up to the set of 6. From what I recall 1:33 for the 10, plate change, took me longer than I would’ve liked to change plates, if I remember first @ 155 completed about 2:00ish, the set of 6 felt the best and I believe I finished just before 6 minutes. At this point the limiting factor of moving faster was low back fatigue. I had zero misses and could’ve pushed the pace a little faster, but back was tired. Loading felt fairly easy.

PM
A1 – Supine windshield wipers with knees together and bent x 5/direction
A2 – Quadruped rock back single leg x 5/side
A3 – Quadruped posterior capsule stretch with pelvic tilts
A4 – Frog pumps x 30
A5 – Quadruped hip internal rotations x 5/side (mini band around ankles if able)
3 times through
+
3 times through, not for time
6-8 toes to rings, big gliding swings, picture decompressing spine
10-12 alternating mountain climbers with hands on rings (keep angle conservative and move deliberately, keep down leg actively extended while driving other knee up high – https://www.youtube.com/watch?v=oI5J5MWAJnw)
Cossack flow x 3-4/direction (https://drive.google.com/file/d/0By5z4lLkCSuhakZOXzFxVG5jQWs/view)
Banded pallof hold with alphabet trace x 1 time through/side (keep constant tension on band in front of body, hands trace letters of alphabet while hips/trunk resist rotation)
Banded bird dogs x 6/side (drive through butt, keep low back from extending)
Banded psoas march from hollow supine x 6/side (keep active hollow while reaching through straight leg)
Mountain climbers were surprisingly difficult, caught me off guard. Tracing the alphabet caught me off guard as well, didn’t expect that to be as challenging as it turned out to be but loved it.

+
Star plank – 15 sec/side, rest 30 sec bt sides x 5 sets
Getting better here, but if I get lazy balance becomes the issue. Didn’t get great abduction today, was just average

For time
Row 2k
50 toes to bar
40 shoulder to overhead @ 115lbs
30 bar facing burpees

16:57
Row was 7:22 – first 1K was about a 1:46 pace felt I was over pulling so eased up a little bit
Ttb was 10-10-12-10-8
Sto – 20 (way too aggressive because I rested too much, that’s the only thing I would do different) – 9-6-5
First 14 burpee were slow, took about 10 sec of breathing and then hit the last 16 as fast as I could.

+
15 min easy bike
class needed bikes so only got in 10 mknitww
+
Hip flow and banded shoulder work
Done

A – Power snatch – 1.1.1.1 x 4, rest 8 sec/2 min
165-175-185-195
Kind of surprised myself here. One of the 195’s definitely not pretty, and 2 we’re very solid powers, 2 were probably pretty close but I’m confident they were still powers
B – (Hang squat snatch x 1/Snatch balance x 1) x 3, rest 2-3 min x 4 sets
135-145-155-160
This was way tougher than I expected, but really felt good hip drive during the latter reps, some of the snatch balance did not move my feet well.
+
6 sets @ high effort, rest 90 sec bt sets, goal will be building in intensity as you go
8 1-arm shoulder to overhead @ 70lbs (switch after 6)
10 burpee box jumps @ 24in
15 cal row

2:12
2:27 – f’d up with the dumbbell
2:02
1:57
1:47
1:42

Goal was to keep a similar pace on the burpee for the first 3 rounds and then pick up the pace for the last 3. Row goal was to increase 1000cal/hr each set. Accomplished. Last set finished 1600-1700 and even dipped into 1800 for 2 strokes.

+
Hollow rocks with light weight in hands x 15-20 sec, rest 90 sec x 4
done
+
Banded lat pulldown and aparts x 8-10
DB powell raise x 8/side
DB external rotation with elbow on knee x 8/side
3 times through, rest as needed
can we do this more frequently. I feel I should be stronger in these positions and movement patterns

6 times through this complex, rest as needed for quality
8 chin over bar
5 C2B
2 bar MU
this was fucking terrible. Hand wasn’t completely healed from last week so the dead skin kept ripping away, between babying that and I’m pretty convinced now that I am over pulling my chest to bar making that bar muscle up way harder than it should be.
First set done but was just a shit show after that, subconsciously was protecting my hand so it didn’t even look like I knew what I was doing. So I didn’t even get the chance to get all the volume in.

+
Dead hang to inverted to tucked ring tick tocks x 3, rest 2 min x 4-5 sets for quality (reminder for video this week so i can get you some feedback)
after watching video of my first set it is apparent that I did not do a single ring tick tock last week. Needless to say, I only did 4 sets today because that last little bit of increasing range of motion was a game changer.
Ring Tick Tocks
+
Parallette Support slide in and outs x 3 slow reps for control (https://www.youtube.com/watch?v=9VyP90_ubI0)
Tucked pseudo planche with feet on bands x 15-20 sec
rest as needed x 5 sets
Done
+
Dead bugs with mini band on feet x 6/side with light KB held overhead 2in off ground
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
4-5 times through, rest as needed

because the gymnastics complex did me in again, hit this today with way more focus and intensity in an attempt to salvage what could’ve been a negative session. This helped me finish on a high note.

Days like this I miss AZ, it is a bitch to train in the cold weather/cold gym.

A – Thrusters x 10 for time @ 145lbs, rest 2 min x 3
20-21-21

B – BB deadlifts x 10 for time @ 265lbs, new set every 2 min x 6
14-14-16-15-14-14
Deads felt way better than they have felt all month.
+
For time
30 thrusters @ 95lbs
30 row cals
30 OHS @ 95lbs
30 row cals

6:37

If this were a competition workout valuable time would be lost or gained on the rower, With that being said my goal was to maintaining a high output on the rower but it’s a must and no reason to go unbroken on the barbell movements. An argument can probably be made for a quick break on the barbell movements though to maintain even higher power on the rower, but wasn’t going to let that be an option for me today. The only transition that was a quick was from the rower to the overhead squats. First row avg was 1100-1200. Second row was around 1100 the first 10 cals, 1200 the next 5 got my legs under at that point and picked up to about 1500, and 1600 for the last 5. Upper back was the only fatigue I really felt on the thruster around rep 24/25 and breathing wasn’t elevated until o sat down on the rower, OHS legs were a little fatigue and overhead position felt decent. With as poor as Friday went my main goal today was effort, still not 100% but knew this was one I could focus on my intensity, energy, and effort.

AM
2 sets
Row 40 cals
15 box jumps to 30in
3 squat snatches @ 195-205lbs
rest 4-5 min

Lost track of the 2 times for this, I missed 205 out the gate twice. Missed 195 I think 3 times during the second set.
Dont know how much the FREEZING AM effected the big picture on this, warm up, mobility holding the bar, mental bitchiness.

+
2 sets
14 AB cals
18 alternating pistols
3 squat cleans @ 255-265lbs
rest 4-5 min

@265
3:47 – came out a little too hot on the bike, definitely made the pistols harder than they should’ve been
3:24 – held about 60-700 watts on bike, made the pistols a little better. Cleans felt better in this round as well. Hit the first 2 fairly quick, rested a little more for the 3rd and ended up pulling it pretty strong.

+
Axle bar zercher carry 100ft, new set every 120 sec x 6
125

PM
Ski 1k Time Trial (get a good warmup for this)

3:28

Didn’t know what to expect and could’ve gone harder on the front end. 200m splits times were
42.1
41.5
41.9
42.1
40.5
Towards the end I felt myself shortening my arm in extension when I was getting tired or trying to speed up my stroke rate. Definitely way more in the tank.

Overall not the best day but I attribute most of that to the congestion issues this week.

EMOM x 5
3 muscle cleans + 3 zombie squats @ 95lbs
Loved this combo
+
EMOM x 4
2 hang power cleans + 2 front squats @ 155lbs
Tried to practice power position and high hang
+
EMOM x 3
1 hang squat clean + 1 front squat @ 225lbs
+
E4MOM x 3
30 sec window for 6 bar facing burpees and a squat clean double. second rep must be stood up before time hits 30. then rest 3:30 and attempt two more times, score is load on bar for successful double
255 (with about 2 seconds to spare)

Tng on 245 and 255. 245 felt easy and kind of surprised myself. 255 lost slightly forward but recovered in the hole to finish it. 265 got the first rep, not enough time to finish the pull. Just took too much time setting up for the first rep. This was fun but tough with no time to dick around.
+
3 rounds for time
64 unbroken Du’s
32 unbroken wallballs
16 unbroken toes to bar
10:57

Broke on rep 45 in round 3, I think it was mental error just thinking I had it in the bag.
I want to do a little personal experimenting or don’t know if you have input. I have felt with the increases t2b volume that I wasn’t progressing the way I thought I should. But today I had a mini revelation, since I’ve started using grips it’s been more of a struggle to find a good pair that I am able to keep a grip with all my knuckles fully over the bar. Today I noticed that when my grip was in that position I felt super strong but because the gymnastics grips aren’t super sticky or grippy I was constantly sliding from that position. With t2b, there is not as much torque on the bar and can pull off the no grips.
+
Band pull apart super series
done

as a footnote to the week/day have been fighting this yucky allergy crap they had been going around. Today I took some medicine and accidentally took the nighttime stuff in the am. I tried to nap it off, but most of the day was pretty foggy and trying to get jazzed up for today’s session was a bit of a challenge.

A – Establish 1RM snatch
220

This is the most weight we have lifted together in a long time and might even be the heaviest we’ve lifted working together.
+
AMRAP 12 min
25 chin over bar pullups
50 row cals
100 OHS
50 box jumps to 24in
25 chin over bar pullups
239

Was pretty upset with myself when this was over because I didn’t push myself the way this workout was intended to be, or push myself to score up to my potential. Warm up for this piece if I had the time or energy to do it right would’ve been about 20 minutes longer.
The major limiter today was muscle endurance, I never pushed hard enough for it to be cardio respiratory endurance limiter for me. The OH position for the OHS, and then my legs going into the box jump. Broke up the first 25 pull ups in the beginning but in hindsight the pulling vs the OH stabilization didn’t seem to affect that as a limiter.
+
Seated straight leg lift offs x 6 from straddle and 6 from feet together
Reverse leg lifts prone on bench x 6 from straddle and 6 from feet together
rest as needed x 5 sets

Legs weren’t happy with me at all so this was not pretty but done.