Ben Plotnicki

A – Push Press 4 sets of 5, rest 2 min185-195-205-210-215

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

155-170×2-185

+

2 rounds for time

15 thrusters @ 115

15 C2B

15 power snatches @ 115

15 HSPU

9:54

All thruster unbroken, 2nd round might have not been the best choice 

C2b felt the best I ever recall feeling 

Power snatch all singles and took the longest. 2nd round was miserable 

Hspu 12-3 last round. Would’ve gone for them all unbroken except my hands were so sweaty and they slipped off the plate 

+

Easy bike 12 min

done 

In the car for 12 hours in the last 24 hours plus shitty hotel breakfast so I didn’t have high expectations 

A – OHS @ 3121 tempo x 4-5, rest 2 min x 5

185 across 

B1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec 

used a 44kb today, like the kb’s better for set up with the handle 

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

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

these felt great today, and they made me super freaking sore 

+

6 sets

4 burpees AFAP into 8 sec prowler sprint, rest to recovery

hit a wall and called it after 3 when my power dipped and just wasn’t there 

+

8 min easy cyclic cooldown

done

Much better today than last week. Hands just felt a little tender EMOM x 12

Odd min – 8 cal bike

Even min – 8 C2B pullups

solid here. 

Need to find a better strategy for jumping onto the bar, creating tension and getting hollow quicker. Hand sensitivity might have had something to do with this today. 

+

EMOM x 12

Odd min – 12 cal row

Even min – 3 strict HSPU + 6 kipping HSPU

hspu felt crisp today 

+

EMOM x 12

3 burpees + 9 cal bike

this was terrible 

+

Band pull apart super series – do 5 KB drag throughs from plank between each movement

done 

10 min AB @ 300 watts, steady+

12 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

+

12 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

+

12 min easy movement

5 sec/side active scap hang from pullup bar (use foot on upright to resist rotating, try to keep ear by bicep, scap locked down)

3/direction/side mini band wall clocks (https://www.instagram.com/p/BWTOZSShTLH/)

Ring fall throughs from tall kneeling x 5 slow reps

archer pushups x 3/side, controlled movement
today was a grind on the bike. All gymnastics pieces felt better this week. Wall clocks were awesome. Single arm hangs felt better than I expected, 

A – Below knee hang squat snatch doubles – new set every 2 min x 8 (all around 65-70%)155

+

4 sets

15 cal AB @ 88-90%

5 squat snatches @ 175lbs

2-3 min slow spin on bike as recovery
Times are of splits of each 

29/1:26

28/1:11

30/:56

31/1:10

+

E3MOM x 5 sets

15 bar over burpees AFAP

41

34

32

30

31

Yuck!!!!!!
+

15 min bike @ EN2-3 pace

Probably closer to EN2 pace the whole time 

A – Below knee hang clean x 1/Front squat x 4 – find a max275
265 was pretty easy, and 275 clean was a pause in the bottom so I didn’t lose it, and grind through the 4 reps. Don’t think I could’ve hit any more weight today. Pretty stoked about this lift with all things considered. 
+

10 min clock

1k row

AMRAP wallballs in remaining time

Row @ 3:29.2

127 
Reps broken down as 

25-25-20-20-10-27
Did a decent warm up but dicked around a lot because I was stalking. Could’ve/should’ve refocused here (hindsight is always 20/20) and been more efficient. Would have put me in a better position to hold my higher end pace on rower. 

Traps and shoulders was the limiter I felt, legs could’ve handled more. 

+

Easy bike 12 min

done 

A – OHS @ 3121 tempo x 6, rest 2 min x 4165

From the ground, all racks were taken for class. Also used a much more narrow grip then normal. Tempo up was a game changer. 

B1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec (https://www.instagram.com/p/BVkpHvjBuQ0/)

@50

Was a little awkward with my set up today but made it work 

B2 – 1-arm landmine pivot press x 8/side, rest 30 sec (https://www.instagram.com/p/BScV0ixDJCg/)

+45

Make shift landmine today 

B3 – Hanging windshield wipers x 5/side, rest 90 sec x 4 sets

felt good today 

C – Prowler sprint – 10 sec building pace, rest 2-3 min x 8 sets (start moderate and end sprinting)

yuck 

+

8 min easy cyclic cooldown

done 

8 min AB @ 300 watts, steady
+
12 min easy movement
Free standing HS holds
Tripod headstand into forward roll x 5
Skin the cats on rings
1-arm KB high windmills
+
8 min AB @ 300 watts, steady
+
12 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
+
8 min AB @ 300 watts, steady
+
12 min easy movement
2 TGU/side
10 dbl KB russian swings
6/side elevated renegade row
Sandbag/slam ball bear hug squats @ 31X1 tempo x 4-5

Made some subtle changes in my hands to improve my handstand holds
Skin the cats were just what I needed today. Was feeling a little tight
I liked the seated version of the half moons so much better than the tall kneeling
The last 12 minute piece was like a punch in the gut. Double kb swings are a bitch, renegade rows even when elevated are a bitch. It was a shitty feeling knowing that TGU were the rest

A1 – Reverse slam ball toss x 1.1.1, rest 30 secA2 – Power snatch x 1, rest 3-4 min, build to tough single for the day

185

Got 195 up but couldn’t put on the brakes and stop above parallel

+

20 squat snatches for time @ 165lbs

4:28

Didn’t have a plan, just went for it. Legs got tired if I tried to push a limit, especially around 14/15 and up

+ (rest to recovery)

50 bar over burpees for time

2:43
23/24 at the 1 minute mark but I couldn’t hold on to that pace. Hips got tired but told myself that wasn’t a reason to stop. Pushing got a little fatigued