Ben Plotnicki

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. 

For time
Row 250m
Squat snatch ladder – 1 rep at 155/165/175/185/195
2:54
Snatches actually felt better here than in warm up, row pace was @ 1:34
+
For time
AB 30 cals
Squat clean ladder – 1 rep @ 225/235/245/255/265
4:52

Went 40 seconds on bike, might not have been the best idea to move through a clean ladder really fast.
Felt like I moved the 245 and up better, just got tighter and focus on keeping an upright torso
+
5 rounds for time
50ft HS Walk
5 ring MU
13:11
From the beginning I made up my mind that I was going to break my handstand into 4 quick sets. This worked well even though I didn’t have a rest structure in place. All muscle ups unbroken. One thing that I noticed wasn’t that shoulder endurance was the biggest limiter, when my shoulders got tired, it was harder or took more focus/discipline/energy to keep a good hollow position. Felt myself in over extension often when the shoulders got tired.

12 min ski @ 2:12/500m pace
2:11.8/500 – 2730m avg heart rate 136

+
12 min easy movement
Tall kneeling KB halos x 4/direction
KB around the worlds x 4/direction
Judo roll x 2/side (shoulder roll)
Dead hang to inverted and slow lever negative x 2
+
14 min row @ 2:05/500m pace
2:05.3 avg/500m – 3533m – avg heart rate 108
+
12 min easy movement
KB pitchers curl x 5 + bottoms up OH press x 5
Parallette support slide in and outs x 3 slow reps
Wall supported inverted straddle side bends x 3/side
Sorenson hold 30 sec with slow trunk rotations x 3/direction
+
15 min AB @ 220-250 watts, steady
didn’t set timer so measurables are
147 cals – 5.2 miles – 120 avg heart rate
Another just good skill and breathing day today

AMRAP 60 min @ EN2-3 effort
Row 250m @ 2:00/500m pace
Banded straight arm PVC lat pulldowns with shoulders down and back and rib cage down 5-6
Supinated grip foot assisted hang x 20 sec with full breaths
AB 90 sec @ 250-300 watts
1-arm farmer carry 50ft/side
1-arm bottoms up KB carry at shoulder height 50ft/side
Run 200m @ 8 min/mile pace
10 alternating cossack squats
15 sec L-sit hold from parallettes
+
10 min parasympathetic breathing @ 3142 tempo

Was surprised at how fast the 60 minutes flew by, actually enjoyed this a ton today. Avg heart rate was @ 100bpm, spike Around the 20 minute mark, runs and row elevated more than others.
Started breaking up the L-sit in 10/5, I try to make my L-sits super pretty w/straight legs and pointed toes and everything.

Breathing work was much needed and awesome today.

A – Mid thigh hang power snatch – 1 rep every 30 sec x 15 @ 165-175165 across 

Not all reps felt crisp from mid thigh, but overall moved the barbell with ease
B – Back squat 3×3 @ 84%, rest 120 sec

went conservative on what I would anticipate my current max to be or close to 

305

+

2 rounds for time

Row 25 cals

15 C2B

Bike 25 cals

15 HSPU (open standard)

9:35
Holy shit this was horrible. Wasn’t rushed but jumped into this without the appropriate heart rate spike in my warm up. First set of c2b felt some general fatigue carried over from the rower. Was more prepared to aggressively kip on round 2. I have confidence could’ve done 1 more set of 15 unbroken at my current state, better warm up and possibly done more. Second set on the bike was like pedaling through mud, wanted to go hard but the calories weren’t moving fast enough, was around 800+ watts for the first 15 cals but mentally didn’t want to hold on. 

Also some more adversity I dealt with was accidentally calling emergency on my Apple Watch at the end of the first set of hspu, whoops. That shook me a little bit and definitely felt bad (I’m sure that shit happens more often than we would like to think though). 

+

10 min bike slow spin
done 

10 min ski @ 2:12/500m pacestayed around 2:10

+

10 min easy movement

Tall kneeling KB halos x 4/direction

KB around the worlds x 4/direction

Judo roll x 2/side (shoulder roll)

Dead hang to inverted and slow lever negative x 2

+

12 min row @ 2:04/500m pace

stayed around 2:03-2:04

+

10 min easy movement

KB pitchers curl x 5 + bottoms up OH press x 5

Parallette support slide in and outs x 3 slow reps

Wall supported inverted straddle side bends x 3/side

Sorenson hold 30 sec with slow trunk rotations x 3/direction

love the sorenson w/rotation

+

14 min AB @ 270 watts, steady

zoned out and went 15 minutes. 288 steady 

+

Tough reverse sled drag 50m, rest 90 sec x 6 sets

Terrain always effects which set is tough.

Find a 1RM of the complexPower clean/Hang Squat clean/Shoulder to overhead x 2

255

Power clean felt good, but just above parallel, was first load I did of the actual complex, the standard of above the knee for hang caused me to be a little off since we haven’t done above in a hot minute, but felt pretty strong. The shoulder to overhead was not crisp or clean but felt pretty solid. 

+ (rest as needed)

As many reps as possible in 7 minutes.

Ascending ladder of:

BURPEE ONTO PLATE

25’ SHUTTLE RUN 

117

A little upset and kicking myself for this one right now. I went at a great training pace but not competition pace. Was expecting this to get tough but it never really did at the pace I was going at. Pretty confident in hindsight I could’ve held a slightly faster pace. At most could’ve finished the round of 11 burpee and got into the run. Not sure it could’ve been much more. Decent warm up, but should’ve done a round with 5/6/or 7, would’ve helped for knowing pace, steps and cadence on burpee plus how hard I could’ve pushed the run. 
Overall this was fun and wish I had one more day to do this one. Oh well, I enjoyed it.

A – Banded box squats to parallel, wide(r) stance, 3 reps EMOM x 8165

Could’ve gone way heavier but gave me the feeling of the controlled eccentric 

B1 – Banded glute march x 40 steps, rest 30 sec

B2 – Banded bird dogs x 10 reps, rest 15 sec

B3 – Banded hip thrusts x 10 reps, rest 2 min x 3 sets

done 

C1 – Seated DB shoulder press elevator reps x 6-8 (half ROM, back to shoulder, full ROM, back to shoulder = 1 rep – https://www.youtube.com/watch?v=Njbh-0wHx8s)

30, 35 x 2

35 was a good load, not hard but my overhead positioning today wasn’t where I needed it to be today 

Sneaky deep burn 

C2 – False grip chest to rings hold with feet elevated in front of you x 15-20 sec, rest 1 min x 3 sets (adjust angle as needed to challenge)

holy shit these were hard at 20 seconds 

+

3 sets

4 min AB @ 88-90%

1 min AB slow spin

forgot to check data as soon as I got off. Started at 400+watts the first 2 minutes but the Nancy legs kicked and made sustaining that less likely. Held around 376+ for majority of the remaining 8 minutes and the last 2 minutes were purewant to not give up. 

OHS – find tough single275

Went from 260 to 275, the 275 felt way better than the 260, after that 260 I said yes you are going to go for it but this will be the last one. 260 I cooks feel my thoracic want to give a little, weight shift into toes so I was afraid would lose it forward or my elbow would break and I would lose it. On 275 I dialed all the shit in another notch and was solid, one of the hardest parts on that was the jerk. Had I not decided that would be my last set might have been able to hit 280. 
+

For time

Nancy with 115lbs

16:17
Mini goals 

*Keep all runs under 2 min 

Successful on 1-3, 4 was 2:11, started out with a walk to feel my legs under me, then I just didn’t want to. Rd 5 2:01, started out with a walk for my sea legs then I pushed it to try and get back under, might have pushed a bit too hard because I didn’t want to pick up the barbell even though it was the last round. 

*all squats unbroken duh 
Notes 

Rd 3 I could feel losing a little position and my shoulders fighting to not internally rotate. Went with a much more narrow grip on the last 2 rounds. Rd 4 could feel squatting endurance was a fight. Sped up in round 5 and felt it catching up with me, rep 14 & 15 my personal thoughts were you will die trying to get these last two reps before you fail them. 

+

8 min easy cyclic cooldown

done on bike