Ben Plotnicki

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

EMOM x 18
Min 1 – 15 cal row
Min 2 – 12 burpees over erg
Min 3 – 12 C2B pullups
one of the best days on the pull up bar, kip and rhythm felt so good that I could actually focus on scap activation throughout the pull, felt really good and cool. My game i played with the burpee was I must have 3 day before every 10 seconds.

+
EMOM x 18
Min 1 – 13 cal AB
Min 2 – 8 burpee box jump overs (24in)
Min 3 – 4-5 bar MU
As good as the first EMOM felt, this one went to shit fast. I felt like a had a good pace on the first one, but when I got done I was spent. Walked around, drank some Gatorade to try and get jazzed up. First round of cals on AirBike were murder, same for BBxJO. First round on muscle ups I missed twice. My hands hurt so bad at this point, the humidity and hands were soft, not torn, just hurt. I wore gloves for the c2b so I’m sure this created the hands to look like I just got out of the pool. Second round bike and burpee were better, made one muscle up missed the second. Wanted to quit at that point. After the 3rd round and another missed muscle up I decided to try even harder on the bike and row and skip the muscle up. Got way faster on my burpee as I tweaked a small transition piece before the jump to the hands

Is there any connection to hand sensitivity and CNS recovery?

+
2-3 sets
6 TNG power sntaches @ 95, rest 60 sec
6 box jump step downs to 30 in, rest 60 sec
10 sec AB hard effort, rest 3-4 min to recovery
legs were dead at this point so I thought the box jump might be a crazy experience but I was fine when I got there. First round on the bike held 1200+, second round couldn’t get out of 1100, so I told myself I had to do the 3rd round to get back into 1200 watts, goal accomplished

+
1 set high effort
40 unbroken wallballs
80 DU’s
2:20
Clipped on rep 6 of DUBZ, so took a deep breath and instead of trying to be fast I just focused on jumping high so I wouldn’t miss
+
Mini band scap stability series in full (https://www.instagram.com/p/BWTOZSShTLH/)
done

8 min ski @ 2:08/500m pace
+
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
+
10 min row @ 2:04/500m pace
+
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
+
12 min AB @ 300 watts, steady
+
800m outdoor sled drag, slow and steady

ski erg was brutal to me today. Had fun with the judo rolls, row @ 2:04 was a good easy pace. The inverted straddle will be a continuous work in progress. Bike was good. The outdoor surface to walk on with a sled today created issues with consistency, downhill and uphill rock, to asphalt, to loose gravel. Kept moving but this made it hard to pick a weight that wasn’t too easy or impossible

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