Ben Plotnicki

1/10

FOTC run through (might just need to find a running setup that mimics something close to 200m with a few tight turns)

*get round times as you go, and a rough idea of splits on the snatches and rope climbs. what we’ll want is an idea of turnover speed for both as the workout progresses, and then reverse engineer our way into a running pace that optimizes those times

12:48 – the best I can remember finish times per round —> 2:43 / 6:03 / 9:51 / 12: 48 – run was outside in the absolute warmest of temps and some terrain changes and I think it was a little longer than 200m, my run wasn’t slow but first run was done around 1:06-1:10 and I do think that dropped to 1:10-1:15 ish I believe so that can give us some reverse engineering for the snatch/rope climb, logistical transitions were probably a little longer than floor set up will be, but those did allow me to get right away into the movement. Tried to move descent with cautious intentions. Snatch felt like pretty fast singles but took a little longer going into the 6th rep so I would waste no time for first rope climb. Ankle held up well, run was short enough I wasn’t too stressed on it, running outside in the terrain also made me a little more cautious

+

EMOM x 15min 

Min-1 – 40 Double Unders + 40 Crossover Singles (40 sec cap) 

MIn-2 – 50′ HSW

Min-3 – 15 toes to bar

Min-4 – 3 Sandbag to Shoulder + 6 Sand Bag Squats @ 150lbs

Min 5 – rest 

This was fun.  jump rope work – was never able to get 40 crossover singles, finished each round just over 30. Got a chance to race on the other movements which was so much fun.

1/11

Sooooo – there was some gym access today but the snow was so beautiful we took the dogs out to play for a solid hour and then went on a long hike to somewhere with spectacular views. It was well worth not getting this session in. With the snow I just thought it was a rare opportunity for the pictures and the views and being in nature unplugged

EMOM x 10 

Odd – Max Bench Press @ 135lbs in 30sec 

Even – Max Strict Pull-ups in 30sec

+

2 min window, 1 min rest/reset x 4 rounds

15 cal ski

12 chest to bar

AMRAP 1-arm DB devil press @ 70lbs in remaining time

+

BB hip thrusts x 8 reps with 2 sec hold at top of each, rest 2-3 min x 4 sets

+

GHD situps – accumulate 60 for the day

1/7

ABC’s trace with big toe x 1 time through each ankle

done

+

Donny Thompson banded ankle protocol x 2 sets of 20/side

done

+

3 sets, rest as needed

Extended ROM calf raises x 10 with 1 sec pause at top AND bottom of the ROM for control

Light anterior tib raises x 10 with 1 sec pause at top AND bottom of the ROM for control

Cone touch matrix from single leg balance x 3/foot/hand ( just the three front ones, no shoes)

done

+

light treadmill walking/jogging to test things out, but nothing too fast

If FOTC was this weekend and we have a run, I would be able to do it, would probably just have to take a I’m brining up the rear effort but I would be able to run.

+

Bike 3 min, nasal breathing only

Bike 2 min, inhale through nose exhale through mouth

Bike 1 min regular breathing

done

+

EMOM x 15

Min 1 – Bike 14 cals

Min 2 – Bike 16 cals

Min 3 – Bike 18 cals

My buddy who mutually suffered in this piece with me told me to send you a middle finger emoji…but don’t have one on my computer so you will just have to imagine it was there. This SUCKED….attempted to do this on the echo because I was a glutton for punishment. And after the 6th interval second 18, my legs stopped working and was not going to get 14, i would’ve been lucky to get much past 4. So reset mentally and physically and went to work on the C2 bike erg. Same level of discomfort but manageable to get all 15 rounds. 

1/8

A – Power clean x 1/Hang squat clean x 1 – new complex every 90 sec x 8, start at 175 and build every 2 strong makes

175—195—205—215

B – Hand release deadlifts x 3 reps, rest 2:30 x 4 sets

305—305—325—325

+

Every 2 min x 3 sets

100ft sandbag bear hug carry @ 150lbs, into

6 ring MU

52—56—1:21 (had to do 5/1 on rmu for last set) 

+ (rest as needed)

Compete FOTC intervals

4 Sets, each for Time: 

15 Cal Echo Bike 

9 Hang Power Clean @ 155lbs 

6 STOH @ 155 

15 burpees AFAP 

rest 3min bw sets with easy bike spin 

**can do burpees with jump/touch target overhead instead of bar facing here, should be a little easier on ankle?

2:58—3:02—3:27—3:51 – I did do bar facing and probably should have gone overhead, no pain but was just really afraid to push it with a hard pace. I was surprised that the STOH felt the easiest, I never went ham on the bike.

1/6

A – Squat snatch triples x 2 sets, rest 2 min bt sets

(135-155)

145

B – Squat snatch doubles x 2 sets, rest 2 min bt sets

(155-175)

160

C – Squat snatch x 4 building singles, you decide loading, rest as needed

165-175-missed 180 twice – it felt more positional overhead and not the ankle, but there could have been some limited dorsiflexion that inhibited that load as well as not opening up my thoracic enough. I did go through the ankle work and that took a while and I tried to speed track some of my snatch prep so might not have done myself any favors there. Overall, the ankle work felt really good and I think we will be ok, but like we discusses i’ll be smart this week and progressing and therapy. 

D – 3 TNG squat snatches @ 135lbs, new set every 30 sec x 3, rest 3 min x 2

*18 total reps

Done – it was probably about the 6th rep on both sets that I felt the spiciness kick in. 

E1 – Front squat x 6 reps @ 185-195, rest 30 sec

E2 – Front squat x 4 reps @ 205-215, rest 30 sec

E3 – Front squat x 2 reps @ 235-245, rest 3 min x 3 sets

Went with the low end on all sets except for the last set of 2 when I went 245

F – Knee prehab/accessory, your choice

*VMO and hamstring activation, but go with what feels ‘needed’ 

3 sets

Lowbox hamstring bridge 30sec

Band TKE 25

Patrick stepdown x 6/leg

1/1

Every 90 sec x 8 alternating sets (4 each)

Odd – Bike erg 16 cals

Even – Row 16 cals

+

Soft rolling x 2/side, 1 each with hand drive and leg drive

Snatch grip sots presses from box x 4-5 slow reps, take a breath at extension and at back rack

Cone touch matrix (3 in front, touch each one with each hand on each leg, return to standing posture between each touch)

3 times through, rest as needed

+

Hip flow x 3/direction (shin box to half kneel to squat to pigeon pose and back)

4 times through, rest as needed

+

Every 90 sec x 8 alternating sets (4 each)

Odd – Bike erg 16 cals

Even – Row 16 cals

Due to traveling back on wednesday I did this on thursday and it was the perfect session for coming back off of inconsistency of days of training and food indulgences and enjoying adult beverages. I pushed the first piece pretty hard and the piece on the back end I focused a little bit more on sustainability. 

1/2 – OFF

1/3

A1. Double DB Incline Bench Press – AMRAP-1 @ 70/hand; rest as needed 

6-6-7-6 – I did more of a -2 on the first 2 sets as the shoulder wasn’t used to the incline position, so I didn’t push it until the set i hit 7

A2. Narrow Grip Inverted Bar Row – AMRAP-1; rest as needed x 4 sets

18-15-15-13

B – Dbl DB push press x 8 reps into Dbl DB OH carry x 50ft, rest 2 min x 3 sets

*start at 35lbs

35-40-45

C – Rope pullups AMRAP (-1), rest 1 min and switch top hands, rest 3 min after both x 2 sets/side

This stupid finger is still a little irritated so so I just went with accumulating 10 reps/side – it just is uncomfortable from how much squeezing the rope puts on that finger. 

+

Run Speed Sesison

10 x 100m run at 1 mile effort, walk 20 seconds

+

2 x 1k run at 100% 5k, 90s jog recovery 

+

3 x 400m run at 102-104%, walk 45s 

rest 4:00

x 2 

+

10 x 100m run at 1 mile effort, walk 20 seconds

So I started this session on an assault runner and the battery died midway through the 2nd 1K, so I had to make a choice. So I took a short break and to treat it as a second session and went to the track. At the track I started back from the top and felt pretty good. But when I got to the 400’s I opted to only do 1 set there, as I didn’t want to overdue the running volume in 1 day plus it was 20 degrees and snowing so I was just trying to not freeze

1/4

A1 – Back rack split squats x 5/side @ 115lbs, rack and rest 30 sec

A2 – Thrusters x AMRAP (-2) @ 115lbs, rest 3 min x 3 sets

*go to the point where you feel the need to pause overhead or at rack. keep steady momentum as long as you can)

13—13—11 – this did a lot for my thruster confidence. I’ts not a huge number but I was actually very happy that I felt in control breathing wise. I don’t feel we’ve done a lot of thrusters so had lower expectations so happy with thisl

B – Paused front squat @ 22X1 x 4 reps, rest 3 min x 3 sets

185-205-225

+

EMOM x 5 – 4 clean and jerks @ 185lbs

Done – was finishing around 19-20sec on the first 3 sets, and the 4th got a little spicy and just had to grind through the last

+

Chipper Intervals

Complete as many reps as possible in 3 minutes of:

20 cal Row 

30 wallballs @ 20lbs

20 toes to bar

30 box jump overs @ 24in

20 kipping HSPU

30m dbl DB front rack lunges @ 50lbs/hand

20 cal Row 

8 RC’s 

…Rest 2min

…then same workout: 6min cap

…Rest 2min

…then same workout: FOR TIME 

Well…..my luck has not been so great lately with annoying minor injuries. I rolled my ankle on the rope coming down.

I didn’t push the pace as I wanted to stay super consistent because I really wanted to push the rope climbs on the end, so my goal was to work hard, stay consistent and attack the movements i’m confident with and minimize breaks and rest at the others. First set 17 TTB, second set 19 hspu and the for time, I tripped and rolled my ankle coming down off the 5th rope climb, on the for time piece i was at the same cadence for the 6 min amrap, when I got to the lunge I wanted to pull back just a little so I got minimze rest time and treat the 8 rope climbs like they were 8 reps for time and do touch and go in sets of 2 with short-ish breaks. On the 5th climb after my second pull I was not high enough so instead of do one more really good pull I did a couple of short pulls which through off my rhythm to finish and my timing coming down so coming down was awkward and thats when my foot hit the rope on the ground and rolled over it, It is swollen and a bit tinder today. But I do not foresee squatting will be an issue,Right now dorsiflexion feels good, an aggressive plantar flexion feels tender, and inversion is limited and a little painful, eversion is uncomfortable and not as painful. I’ll keep you updated on it in my monday session and maybe push back any running progressions towards the end of the week. I do not feel the timetable to heeling on this one will be super long but we’ll just be mindful of it.

12/16

A – Hip strength series 

Side lying internally rotated abduction x 5/side with pause at top of each – 

Glute med wall lean x 20 sec/side for activation of grounded leg – 

Balance assisted shrimp squats x 5/side for control – 

Half kneeling adductor dips x 5 reps/side at slow tempo 

+

A – Hang Power snatch – 1 rep every 20 sec x 20 @ 135-145lbs, crisp and fast

145 – felt fast and snappy today

B – Power clean/push jerk x 12-9-6 TNG reps @ 85-115-145, rest 20 sec bt weights, rest 4 min after the whole set x 2 sets

Ummmm this was awful….i forgot to take notes of times. But 145 was horrible. On the second round I took closer to 30 sec than 20 leading to the 145, that round the 115 was not fun so was alright in grind mode going into it

C – Russian KB swings – 12 reps EMOM x 6 sets (24-28kg)

60

D – Back rack carry iso hold x 20 sec, new set every 90 sec x 5 

*load this up and challenge midline 

365 and it felt like what I think 405 would feel like

E1 – Straight leg copenhagen plank x 12-15 sec/side, rest 10 sec bt sides, 60 sec after both

E2 – Hamstring walkouts from supine x 4 reps, rest 2 min x 4 sets

done

12/17/2024

TTT gait prep

+

Easy 400m jog

+

100m building efforts, rest walk back to start x 4

*target here is a steady build in your speed from the start up until around the 70m mark, at which point you should be around 90% sprint speed. Hold that pace through the finish thinking about keeping a high turnover, driving knees up and forward, and midline strong. This ISN’T an all out sprint at the end, but should be close

+

800m repeats @ consistent pace

new set every 7 min x 5

*4km total, REMEMBER TO CHANGE DIRECTIONS

*lets target a steady pace throughout the 800 this week, still trying to keep finish times around 3:35-3:40

3:31—3:36—3:45—3:43—3:38 Hip was still a little sensitive but changing directions was huge in the long run for leaving this session feeling healthy. Going the opposite direction challenged what I felt paces were but settled in to feel consistent

+

Backwards walking cooldown 200m

12/18

A – Ring MU – 9 reps for time, rest 3-4 min x 3 sets

:33 UB 1st set —— :49 6/3—:56 6/3

B – Passive hang from pullup bar as long as possible with 1 pullup every 10 sec, rest 4 min x 3 sets

6—6+7 seconds —-6—–5 forearms were just blown up and mentally was having a hard time fighting through it. 

C1 – Single DB pullover from shoulders supported on bench x 6-8, rest 90 sec

50

C2 – 1-arm Overhead archer ring rows x 3/side + 2-arm overhead archer ring rows x 6, rest 90 sec x 4 sets

Please make a video of all these various archer rows because I still have no idea if my guesses are right. 

D1 – Lateral archer ring rows x 3/side + Overhead archer ring rows x 3/side, rest 1 min

D2 – Ring Fall throughs from tall kneeling x 5 controlled reps with a pause for control at end range in the bottom, rest 1 min x 3 sets

E – Single DB overhead tricep extensions x 12-15, rest 90 sec x 4 sets

done

F – 1-arm alternating TGU x 20 reps @ 16kg bell, not for time

done

12/19 – OFF

12/20

A – Bench press 3 sets of 12, rest 2 min

155

B1 – Wall facing strict HSPU – AMRAP, rest 1 min

7—10—7

B2 – Butt to wall strict HSPU – AMRAP, rest 1 min

3—4—1

B3 – Kipping HSPU AMRAP, rest 4 min x 3 sets

*target is beating last week’s numbers AGAIN

23—17—17

+

C – For time

100 hand release pushups

*don’t game this, start with a big/fast set and then chip away from there as fast as you can

6:47

+

D1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec

D2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec

D3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets

Done 

12/21

Warmup with hip series from Monday

+

TTT TD

Event-5

Strength & Skill 

3 Rounds 

15 Pull-ups

10 FS (135lbs) 

…

2 Rounds

15 CTB

10 Power Clean (185lbs) 

…

1 Round

15 BMU 

10 Squat Clean (225lbs)

18:38 – i know in WIC time cap was 18, and when I hit 17 min mark I knew I wasn’t going to finish under cap but I was still going to finish. I just think my confidence with heavy barbell cycling was not as high going into this and just tried to manage myself mentally and stay consistent. I also was way too conservative with the pull ups and the CTB (1st round), could have been way more aggressive and broke those up less, was afraid that big sets would have some cumulative fatigue but it did not feel that way towards the end in the moment so that would be an adjustment I would make.

12/22 – OFF

12/11

A – Squat snatch x 1/Hang squat snatch x 1 – new complex every 45 sec x 10 @ 145-165lbs

145—— My left hip is still not happy from the runs yesterday, so just didn’t feel the energy in the tank to hit top end loads today. 

B – Squat clean x 1/Hang squat clean x 1 – new complex every 45 sec x 10 @ 175-205lbs

195 found a little groove here and 195 might have been a bit aggressive for today but grinded through it 

C – BTN split jerk x 1/Front rack split jerk x 1 – new complex every 90 sec x 6 from rack @ 205-225

205

D1 – Tempo GHD situps @ 2020 x 12-15, rest 1 min

15’s across 

D2 – Tempo GHD hip extensions @ 2020 x 12-15, rest 1 min x 4 sets

15’s

E – Supinated grip bent over BB rows with pause at sternum x 6-8 reps, rest 2 min x 4

115

12/12 – OFF

12/13

A – Bench press 4 sets of 3 and 4 sets of 2, rest 90 sec

205 (that was about 9.763/10 RPE)——210  as much as a grind 205 was I was afraid to make a much bigger jump than 6 pounds. 

B1 – Wall facing strict HSPU – AMRAP (-1), rest 1 min

6—6—5

B2 – Butt to wall strict HSPU – AMRAP (-1), rest 1 min

6—3*—4 — came off the wall from losing my balance in the 2nd set so that ficjed up my groove and flow there. 

B3 – Kipping HSPU AMRAP (-1), rest 4 min x 3 sets

20—18—12

*target is beating last week’s numbers

C1 – Deficit ring pushups x 4-5 (set feet up higher than the bottom of the rings so that you’re at a bit of an incline press), rest 30 sec

C2 – Parallette pushups x 6-8 (feet on ground so now your hands are higher, but still get chest below hands for a little more ROM), rest 30 sec

C3 – Hand release pushups x 8-10, rest 30 sec

C4 – Cobra pushups x 12-14, rest 4 min x 3 sets (hips stay down, should burn triceps at lockout)

Damnnnnnnnn cobras got me today. I was not able to get 12 unbroken on any round. I hit failure around 8/9

D1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec

D2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec

D3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets

12/14

A – Front squat @ 40X1 tempo x 5, rest 2:30 x 5 sets

4 @ 205 – 1 @ 215 – every time I started a set I thought ok I feel good enough to go up on the next set and by the 3/4th rep of the set at that tempo I had second thoughts about my excitement to put more weight on the bar

+

Throwdown: 

For time (12 min cap)

10 power snatch 135lbs

20 power clean 135lbs

30 deadlift 135lbs

40 DB box step ups 50lbs/hand

50 toes to bar

11:52 —— barbell work felt good. Deadlifts got a little heart rate response. Step ups were mental and grip/trap fatigue. Ttb is not where I want it to be. Was doing 5’s and good until about 25 and that’s when my confidence to keep my rest breaks short went out the window. The last 15 were a fight. 

+

Accumulate 3 sets for times

50ft HSW

50 DU’s

3 rope climbs with legs

rest as needed to keep speed high

Felt really really smoked and did not have access to the 15 ft rope so just accumulated these sets and did not do them for time

12/9
A – Squat clean x 1/Front squat x 1/Jerk x 1, new complex every 3 min x 5 sets
205-215-225-235-245
+
8 sets, rest 60 sec bt sets
12 wallballs (20lbs to 10ft)
9 box jump overs @ 24in
6 1-arm alternating DB snatches @ 70lbs
3 ring MU
19:46 (with rest) – the hardest part of this piece was the db…..so around the 4th round when it really set in that this was creating the greatest limitation in transitions, I made up my mind to grind through right after the box jump overs. My transitions after the db to the muscle ups was still too long but the goal was to cut out the transition from the box to the db and the db to the muscle up. I wish I had kept track of each round. After the first 2 rounds when the difficulty set in, I probably dropped off in sets 3&4 and cut that back down with the quicker transition to the db….i rounded up a few seconds on average on most rounds just to keep the timing of restart easier to remember. So I’d say the average time per round was consistently around 90sec

12/4

This was the perfect day I needed today

A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 125-135lbs

135

B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (very light load, first set empty bar)

Bar and 65 x 2

C – Russian KB swings – 12 reps EMOM x 8 sets (moderate loading, should be very doable to go unbroken across all sets)

60

D1 – Knee pull-ins from supine x 5-6

D2 – Prone wipers x 5-6 (hip internal rotation )

D3 – Squat flow with plate x 2-3 slow reps

* https://www.youtube.com/watch?v=1KjT50_1W_A&index=47&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM

rest as needed x 3 times through

+

Bike erg 150 cals conversation pace

Did 120 on echo

12/5 – OFF

12/6

A – Bench press 8 sets of 2, rest 90 sec

205

B1 – Wall facing strict HSPU – AMRAP (-2), rest 1 min

6—5—5

B2 – Butt to wall strict HSPU – AMRAP (-2), rest 1 min

5—4—3

B3 – Kipping HSPU AMRAP (-2), rest 4 min x 3 sets

18—13—-12

C1 – Deficit ring pushups x 3-4 (set feet up higher than the bottom of the rings so that you’re at a bit of an incline press), rest 30 sec

C2 – Parallette pushups x 5-6 (feet on ground so now your hands are higher, but still get chest below hands for a little more ROM), rest 30 sec

C3 – Hand release pushups x 7-8, rest 30 sec

C4 – Cobra pushups x 8-10, rest 4 min x 3 sets (hips stay down, should burn triceps at lockout)

done

D1 – Light dbl DB bent over reverse flys x 6-8, rest 45 sec

D2 – Scap swimmers from prone x 30 sec continuous motion without touching body or ground, rest 45 sec

D3 – Banded ATYT x 5-6 reps, rest 45 sec x 3 sets

done

12/7

Was really pressed for time this morning due to helping out with some holiday things. So I made an executive decision to get the lifts in, and erred on the lighter side of everything to make sure I could get into the work quickly and get the work in.

Overhead primer for snatches x 2 sets, rest as needed

A1 – Banded ATYT with CO sym bands x 6

A2 – Banded snow angels with CO sym bands x 8

A3 – Banded face pulls into external rotation and overhead press x 10

A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep

I really feel  the banded face pulls into external rotation creates a little bit of extra stiffness that I can feel fighting through going into the sots press

B – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets 

*work around 135lbs to start, pause for 2 sec with bar below knee caps before each snatch rep to re-inforce good tension in lats and posterior chain, move slowly and deliberately on OHS

Stayed at 135

C – Overhead step to split x 3 steps/side with 3 sec hold in split position each rep, light load, rest 1 min x 3 sets

* https://www.youtube.com/watch?v=irrYSp6OYus&index=146&list=PLvtkNKX0pcIYsJAAovRvhSzxZhcUMvhmM

95

D – Behind the neck split jerk singles with 3 sec hold in split each rep, new rep every 30 sec x 18 @ 155-175lbs

155

E – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set, so build as you go)

155-165-175-185 – probably could have pushed a lot harder but didn’t have a whole lot of available time left this morning so just went with it but at least I’m confident tempo was spot ono

+

Every 7 min x 3 sets

15 chest to bar

12 dbl DB thrusters @ 50/hand

9 lateral burpees over DB’s

Run 400m

*target here is smooth movement on the mixed portion and then trying to stay light on your feet and in control of your breathing on the run.

I would love to run this piece back next week if possible