Ben Plotnicki

Thorough run warmup+

4 sets

Weight vest burpee x 5 AFAP

Weight vest sprints 50m

rest walk 2-3 min bt sets

I think this was the first time ever doing weight vest burpee ever. Sprints at this distance felt good, much further and it would’ve been a bigger game changer. 
+

12 sets

Run 90 sec @ 90% aerobic pace

rest walk 45 sec

had to take circuitous routes so I was constantly up and down the terrible hill. It was around 7 that the mental challenge was present. But the phycial challenge of running mechanics wasn’t truly felt until set 9/10. Not knowing total overall distance covered but average heart rate was around 150, that average is in included w/the walking test time. 

+

Hypoxic drills x 6 sets

Gentle nose breathing x 4-5 cycles, end on a small gentle breath in and small gentle breath out, then pinch nose.

Walk calmly and naturally with the breath hold as many paces as you can until the air hunger starts to kick in or you feel your neck muscles twitch to try to restart breathing rhythm, at which point you will stop walking and resume gentle nose breathing. Try to recover normal breathing rhythm within 2-3 breaths, if unable you probably held a little too long. Don’t push this too much, just to the point of discomfort or natural body reaction, then resume natural breathing through nose. rest 2 min bt sets.
can you say panic. I’m sure this will be improved through more exposure but holy shit this freaked me out a little bit. 

in warm up, practiced with a Zeus rope, not sure how close that is to the rpm weighted rope. 
For time

21-15-9 row cals

21 pullups, 15 C2B, 9 strict pullups

5:19

21 UB (on hindsight maybe a mistake?)

15 – ⅞

9 – 2 then all singles 

First row took 48 seconds avg 1600+, maybe over pulling. But definitely wanted to find some of these things out 

+

A – 3 banded strict HSPU, rest 30 sec, AMRAP strict HSPU in one set, rest 3 min x 5 sets

12-10-7-8-9

(Might have actually done 6 sets, not 100% sure.)

B1 – BB rollouts from tall kneeling x 6-8, rest 1 min

Is there any major difference of leverage when doing these with an actual ab wheel vs a barbell because of leverage/hand position? 

B2 – Banded pull throughs from wide(r) stance x 6-8, rest 1 min x 4 sets

complete 

C1 – 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

C2 – 1-arm rotational ring rows x 5/side (rotate body away at extension, and towards top hand/strap at top), rest 1 min x 4 sets

D -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 

A – Clean and jerk doubles – reps must be completed within 30 sec window to go heavier, rest 3 min bt sets255

Tried so hard to open up my lats and loosen up my neck from the muscle up yesterday but just wouldn’t budge. Just didn’t feel comfortable overhead today. So called it at 255. Clean felt super solid, jerk was off, probably just protecting the neck. 
B – Floating clean grip deadlifts 6 sets of 3-4, rest 2 min (end heavier than last week)

225

C1 – Heels elevated back rack cyclist squats x 10, rest 90 sec

135

C2 – Dbl KB deadlifts x 12 TNG reps, rest 90 sec x 4 sets

100/hand 

+

Bike 8 sec high effort, rest 52 sec

Row 10 sec high effort, rest 1:50 x 5 sets

complete 

Bike was around 1400 watts and row was b/t 1:24-1:26

+

1 set, all out effort, pull thrusters down

15 thrusters @ 95lbs

15 C2B pullups

15 thrusters @ 95lbs

rest 6 min

1 set, all out effort

15 PC/PJ @ 115

20 AB cals

1:21 & 1:40

Second set of thrusters felt fatigue in my shoulders/lats in rack position but nowhere else. 1st set of thrusters done around 26 seconds 
Legs felt smoked when I got to the second piece. Wanted to break several times on c&j. Stepped on bike at 50ish seconds and just didn’t want to pedal finally got up to speed around 8 seconds and was done around 29. 

AMRun warmup

+

Run 200m @ 95%, rest 1 min

Run 400m @ 93%, rest 2 min

Run 800m @ 90%, rest 4 min

Run 400m @ 93%, rest 2 min

Run 200m @ 95%, rest walk 5-6 min x 3 sets

+

15 min easy jog cooldown

+

Hanging lat activates x 4 + bottom half pullups x 4 + top half pullups x 4 (maintain hollow position for pullups) –

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

rest as needed x 5 sets
round 1 went pretty well. Notables were 3:4ish on the 800, 95 seconds on the front end 400, around 97 on the back end. 

Round 2 was so so, effort on the back end was better on the front end, all metal. But I did feel some mechanical breakdown in technique from time to time, wasn’t as consistent throughout. 

Round 3 was not good. Running mechanics were so inconsistent. 

All done on a truform so was easy to get feedback when my running technique was dialed in or not. 

PM

A – Hang Power snatch double every 45 sec x 8 sets

175

(Wanted 185, did 2 sets and was not going to be able to finish there)

B – Build quickly to OHS double from rack, 2-3 min bt sets

260

I did move up very quickly, set breakdowns were 

185-215-245-260

+

7 min AMRAP

burpee ring MU’s

23
Had one of those oh shit, super scary fall through the ring miss/fails. It did scare this shit out of me. With 40 seconds left I wanted to get 3 more so I picked up my pace and that’s when it happened. One thing I was cognizant of was the half pull to create tension to get in a good position, tried to take that out because I thought that would add up over time, worked for some but wasn’t as comfortable getting in that good position without it without practicing it. 

3 sets, rest 4 min bt sets
5 burpees
5 squat cleans @ 185
5 burpees
4 squat cleans @ 205
5 burpees
3 squat cleans @ 225
5 burpees
2 squat cleans @ 245
6:03
5:39
5:29
Second set had a plan, 3rd set just executed that plan harder and made myself go faster on the burpee
185 was the toughest load, felt better and stronger on the 225 and 245
+
Back squats – 8 sets of 2-3, try for 285-295 this week, rest 2 min
295 2 reps x 6 sets, last 4 for 3
+
Banded pallof reverse lunges x 10/side
Sky reaches from spiderman stretch x 5/direction/side
3 sets, rest as needed
done

5 sets @ 80-85% effort, controlled breathing throughout, minimal residual burning
Row 4 min, rest 1 min
Bike 4 min, rest 1 min
Jog 800m, rest 3-4 min
+
10 min parasympathetic breathing @ 3142 tempo
measured heart rate on each, not distance or time

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
+
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
+
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
+
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
+
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.

+
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.
+
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
+

10 min parasympathetic breathing @ 3142 tempo

Much needed, stressful last 24 hours.