Ben Plotnicki

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 

+
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.
+
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. 
+

thorough cooldown

Run warmupBasic Blood Flow/Prep:

Easy Walk/Jog 400m 

+

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 

+

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 

+

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 

+

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 
+

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 

+

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. 

+

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. 

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