Ben Plotnicki

A – Power clean x 1/Squat clean x 1, build to tough complex260

W/a so so bar, and slow elbows on the squat clean are the only reasons I didn’t try a set a little higher. Power clean I hit the brakes just in time to keep it power. 

+

5 rounds for time

4 ring MU

16 row cals

8:24
Row times were 43.3/48.8/48.8/48.5/41.8

Was overpulling at times on rower, goal was to keep row’s under 50 sec, should’ve been more aggressive with that goal. 

One more round and it would’ve been hard to do the 4 muscle ups unbroken. 

+

E3MOM x 6 sets

20 bar over burpees AFAP

52-51-50-52-52-51

Way better today than last week, didn’t pace them at all pushed them. Rep 9-10 was the rep that I could feel that it was going to be a fight to finish and stay “relatively” fast. Set 4 was the set that it started to really hurt. 

+

15 min bike @ EN2-3 pace

didn’t get a chance to do the full15. Have to take the driveway tonight and have a homemade sled to assist, it will be about 40 minutes of work that will spend the bulk of the time in EN2-3. 

wrist series+

A1 – Paused false grip ring pullups x 3, rest 90 sec

A2 – Strict ring dips AMRAP (-1) straight into straight arm support hold x 10 sec, rest 90 sec x 4 sets

15-11-11-12

B – Floor press 6 sets of 4, rest 2 min

185-195×5
+

For time

Row 1k, into

5 rounds

10 deadlifts @ 225

15 wallballs

11:05

First of all underestimated this big time. Not sure if it just was there perfect blend of an awesome challenge or I was just that tired. I was tired and had to train earlier in the am than I would like so was a little sleepy and didn’t have a killer instinct today. 

+

Easy bike 12 min

done 

A – OHS @ 3121 tempo, 2,2,2,1,1. rest 3 minall racks were taken so the 2’s were taken from the ground 

205-225-245
From the rack 

260-275 (not sure if I was true to tempo, eccentric was, ISO in bottom maybe, concentric might not have been 2, just wanted to stand it up, felt right elbow bending, but finished the rep. Haven’t OHS this much in 4-5 years, and not sure if I ever went more than 275 either. 
+

4 sets, high effort

15 sec AB @ 1000+ watts, rest 20 sec

10 TNG power snatches @ 75lbs, rest 20 sec

10 bar facing burpees, rest 20 sec

60 DU’s

rest walk 4-6 min to recovery

pretty shitty while in it, by wasn’t that bad. Avg time was around 2:30, including 20 seconds rest. Power snatch became the biggest energy drain or I felt I got slower each round. Burpee was good steady movement I think, and clipped 2x on dubz, once first round and last round on rep 59. 

+

8 min easy cyclic cooldown

done 
Good day of training, fueling and sleep were a little more well rounded today. 

EMOM x 15Min 1 – 15 cal row

Min 2 – 12 burpees over erg

Min 3 – 12 C2B pullups

+

EMOM x 15

Min 1 – 13 cal AB

Min 2 – 8 burpee box jump overs (24in)

Min 3 – 4-5 bar MU

The row and burpee over the rower is always a grind and I’m not comfortable pushing the pace on the rower. Good C2b day, only once through the pull up rounds did I lose rhythm but I felt so comfortable that I got it back right away. Feeling so much better with c2b. Still a long way to go, but I feel so much more comfortable and confident 
I pushed the limits much better on the bike, all the bike volume has helped me know how hard I can push and know I will still be fine. Tried to hold at least upper 600watts for the 13. Pushed these burpee more than I did over the erg. Not sure what, they suck more, maybe the psychology of fewer reps. 4 muscle ups across. Felt heavy on these but got better as I went. 
+

For time

Row 350m

15 thrusters @ 115lbs

1:48

1:05 on the rower at a 1:34.1 pace. Didn’t feel I could keep a faster pace and maintain it. 

+

Mini band scap stability series in full (https://www.instagram.com/p/BWTOZSShTLH/)

done 

12 min AB @ 300 watts, steady+

10 min easy movement

Free standing HS holds

Tripod headstand into forward roll x 5

Skin the cats on rings

1-arm KB high windmills

+

12 min AB @ 300 watts, steady

+

10 min easy movement

Calf raise eccentrics x 6-8/side

90/90 shin box switches x 4/side

GHD side bends x 5/side

Sandbag half moons from straight leg seated x 4/direction

sandbag half moons didn’t feel great on the elbow today so went a little lighter 
+

12 min AB @ 300 watts, steady

+

20 min steady movement

50ft back rack yoke carry

30 unbroken DU’s

50ft slow reverse bear crawl

20 walking lunges

50ft sandbag bear hug carry

8 tempo GHD situps (2020 tempo)

one of the best days on the bike that I stayed steady and consistent over the 300 the whole time without a fight at all. I think the 2 extra minutes I had to focus even more to not get lazy or bored and stay dialed in. 
I still hate slow reverse bear crawl. 

A little sluggish today, not a great night of sleep
A – Clean pull x 1/Power clean x 1/Squat clean x 1

235 – 255 (missed the power so squat x 2) back down to 245-250-255

+

3 rounds for time

15 toes to bar

6 squat cleans @ 205lbs

5:42

Didn’t open up my lats or shoulders so felt tight, not fluid in the kip. All unbroken though

Paced the first round of cleans, tried pushing the pace, felt faster on the first 3 reps
+

E3MOM x 6 sets

18 bar over burpees AFAP

1:00-:51-:53-:55-:57-:56

Tried to different strategies of stepping with feet, when to breath, but was consistent with being quick off the ground 

+

15 min bike @ EN2-3 pace

has to cut short 

wrist series from mcG – https://www.youtube.com/watch?v=N3035vpgJuEalso do some lax ball smashing on flexor pronator group, long head of tricep, and lat/teres

this was great!

+

A1 – Paused false grip ring pullups x 2-3 (pull to 90 degrees elbow flexion, pause for 1-2 sec, then try to pull chest to rings as explosively as you can from there), rest 90 sec

this warmed up quickly. 3’s across 

A2 – Strict ring dips AMRAP (-2) straight into straight arm support hold x 8-10 sec, rest 90 sec x 4 sets

10-11-10-12

Tried to externally rotate on the hold as well 

B – Floor press 6 sets of 3, rest 2 min

205-195 x 5

Didn’t not have a spotter and was afraid that I would drop it. 

+

10 rounds for time

1 rope climb to 15ft

15 cal AB

13:40

Did on good ol Schwinn airdyne with minimal measurables 

Plan was 45 seconds at 67-70 rpm’s. Rope climbs felt better this week not rushing it. Bike was horrible towards the end because I wanted to pedal faster but didn’t know accurate time so just had to endure the 45 seconds 

+

Easy bike 12 min

done 

A – OHS @ 3121 tempo x 2-3, rest 2 min x 6225 across x 2 

On the first rep on the first 2-3 sets, had to sit in the bottom longer than 1 second because I felt the bb move forward of my center, same before starting the next rep at the top. Rep 2 always felt better than the first. 2 sec concentric is still terrible 

lB1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec 

B2 – 1-arm landmine pivot press x 8/side, rest 30 sec 

Really irritated the QL on the right side, stayed conservative and minimized rotation on said side

B3 – Hanging windshield wipers x 5/side, rest 90 sec x 5 sets

+

AB @ 1200 watts as long as ‘comfortable’, rest walk 4-5 min to recovery x 6 sets. (expect these times to be 5-10% shorter than last week, still stay aware to what the perceived limiter is, and if it is the same at this power level)

13-15-13-16-13-12

Today when I got off the bike pretty early on, felt more tightness in my left leg, more leg it was dominating the pedaling more than my right. Was staying around 1242, and when I dropped to 1206 was my indicator that power output was not going to get back up. Leg power felt like limiter today, was more mentally prepared for this today. Some sets didn’t use my arms to the fullest. 

+

8 min easy cyclic cooldown

EMOM x 15Min 1 – 12 cal row

Min 2 – 10 burpees over erg

Min 3 – 10 C2B pullups

c2b started feeling consistent. With that, tried to focus on tightening them up and being faster. 

+

EMOM x 15

Min 1 – 12 cal AB

Min 2 – 6 burpee box jump overs (24in)

Min 3 – 3-4 ring MU

4’s across on muscle ups. Power and timing felt a little off on kip, but 4 without a problem. Also kipping the dip was out of rhythm. 

+

3 rounds for time

15 thrusters @ 95lbs

10 burpees over bar

4:53

after our burpee talk, had a different vision here. Thrusters were extremely hard for me in this piece. Could’ve been energy expenditure at this point, also in overhead position traps/rhomboids felt exhausted. Fought for all the thrusters to be unbroken. On burpee, I focused on trying to be consistently quick off the ground and fast over the bar, maybe a quick breath before getting into the next rep. Not sure where this would fall into the plan, but I felt this was a way for me to maintain quality movement but still push the limits of pacing/breathing. 

+

Mini band scap stability series in full (https://www.instagram.com/p/BWTOZSShTLH/)

done

Day started strong. I could tell I hadn’t had enough fuel for this whole day, so I waned in the middle, made a Gatorade drink to survive and finish. 
10 min AB @ 300 watts, steady

+

10 min easy movement

Free standing HS holds

Tripod headstand into forward roll x 5

Skin the cats on rings

1-arm KB high windmills

+

10 min AB @ 300 watts, steady

+

10 min easy movement

Calf raise eccentrics x 6-8/side

90/90 shin box switches x 4/side

GHD side bends x 5/side

Sandbag half moons from straight leg seated x 4/direction

+

10 min AB @ 300 watts, steady

+

20 min steady movement

50ft back rack yoke carry

30 unbroken DU’s

50ft slow reverse bear crawl

20 walking lunges

50ft sandbag bear hug carry

8 tempo GHD situps (2020 tempo)

I like the tempo ghd sit ups, the slow reverse bear crawl was terrible. 

The ghd side bends felt great in the QL as well as the shin box

Overall good but challenging day based on good effort and drained fuel.