Ben Plotnicki

A – Power clean x 1/Push press x 3 – find tough load of this complex225

Grinded this one out a little more than I probably should’ve 

B – Front Squat @ 2121 tempo x 5, rest 3 min x 4 sets

185-195-205-215

Slower concentrics in squats are stupid 

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3 rounds for time

AB 30 cals

30 wallballs

15 ring pushups

14:05

Had to run today for AB and only had access to a 25lb wall ball 
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10 min positional breathing work, varying positions (supine 90/90 with feet elevated, quadruped, straddle seated against wall)

done 

A – Clean grip deadlifts with bands (keep arms long) – 10 sets of 3, rest 60 sec185

Focused on speed here 

B – Straddle tripod to headstand with controlled toe touches x 3, rest as needed x 4-5 sets

got better each set and had fun with these 

C – Side plank pressups x 5 into side plank hold 15 sec, rest 1 min bt sides x 3 sets

done 

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For time

30 thrusters @ 95lbs

Row 500m

2:37
done with thrusters a :53/54 seconds 

Row – 1:34.2

Held 1:33/:34 for 100 – 400. Last 100 was 1:30.5 (spm-37)

I remember doing this around 2 years ago and it was 3 and change. 
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20 min easy bike, off every 4 min to do 5 DB side bends/side and 10 empty bar good mornings from sumo stance

done 

45 min steady effort (60-70% RPE, should be able to hold a conversation throughout)Air bike 20 cals

50 single unders

5 strict pullups

Row 20 cals

5 snatch grip BTN sots press with empty bar with 2 sec pause overhead/rep

10 russian swings
Was kind of hard to do this at conversational pace (I trained alone and wasn’t in a talkative mood to myself)

Perfect day today for focus. About 10-15 minutes in I was already starting to get bored, so I turned the music off completely, and turned off the lights as well. I wanted no other distractions so I could focus on just me. This made a huge difference, the time became irrelevant and high quality movement and breathing became the only thing I thought about and kept me moving diligently. This was what I needed today, and a remembrance of what is needed in longer workouts of finding your place and rhythm. 

Had the opportunity to play around with a Zeus rope on the single unders today. Don’t remember how many rounds, assault bike cut off in the middle and I wanted to use the total running calories as my marker. 

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6 min box breathing @ 3152 tempo

Done and felt great

5-6 min DB front rack lunge skill work (only if elbow allows to do this with no pain. play around the with the vertical stack, and try to smooth out the movement, i think that there is a good chunk of time to be had here for everyone ive seen so far by moving more deliberately here, so just play here today)I really like the vertical stacking, but I feel it takes a little longer to get in the right position. So I tried just that for quite a few times without the lunges. Elbow felt ok, so was glad that I could practice positions.
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A – Power snatch x 1/Hang Power snatch x 1 – new complex every 90 sec x 8

165 (x3) – 175(x3) – 185(x2)

B – Front squat @ 20X1 x 6, rest 2 min x 4 (do this as zombie squat if needed to avoid tension at elbows)

185-205-215-225

Went with front squat and tried to use as a big stretch

C1 – KB Banded OH carry x 100ft, rest 90 sec

C2 – Yoke back rack carry x 100ft (break at 50), rest 90 sec x 4

This was stupid, lol. Only because i had to pretty much go on the 25ft track so I had to turn around 4 times. 

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For time

AB 50 cals

100 DU

Ab 40 cals

80 DU

AB 30 cals

60 DU

12:39

Subbed 800-600-400m runs for AB. 

Shoes came untied in first round, uncharacteristic of not paying attention to that detail.

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bicep and tricep openers and elbow care

Done

A – Power clean x 1/Front squat x 3 – new set every 2 min x 5
225-235-245-255 (hit the brakes just in time to keep it a power, so I did my last two sets here) second set received it much higher
B1 – 5 strict HSPU + 5 kipping HSPU, rest 30 sec
B2 – Tucked front lever on pullup bar x 10-15 sec, rest 90 sec x 4 sets
I know it was low volume but strict hspu felt good today
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3 rounds for time, high effort
20 wallballs
10 power snatches @ 75lbs
10 OHS @ 75lbs
So I have been trying to calculate what time I finished becuase I forgot pretty quickly after looking at the clock. All reps were done unbroken, and holy hell this was 10x harder than I thought it was going to be.Wanted to break in the last set of wall balls, wanted to break in the last set of power snatch. Overhead position felt like it got smoked.
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18 min easy bike, off every 3 min to do 20 sec belly to wall HS hold and 20 sec hollow body hang from bar
Done, belly to wall position is feeling much better

12 min bike @ 300 watts
Done, got more to the mid 300’s towards the back end
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1-arm half kneeling KB OH hold in external rotation x 30 sec/side
1-arm hang from rings 8-10 sec/side
Side plank from elbow x 15 sec/side with top leg abducted
Split stance banded pallof press x 6/side, steady movement
2-3 times through
Thank you for making the side plank only 15 seconds, I didn’t feel like as big of a bitch
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12 min row @ 1:55, 2 breaths/stroke
Was a grind to keep this pace
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Hip flow
Single leg GHD sorenson holds x 6-8 sec/side
Straddle seated leg lifts x 3-4 with hold after last rep
Quads wanted to cramp
2-3 times through
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12 min bike @ 300 watts
Harder then the first of course but still good
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Positional breathing work 10-15 min, working on diaphragmatic activation, varying positions

A – Below the knee hang squat clean doubles – new set E2MOM x 6, moderate load, crisp245 across 

B1 – Clean pulls x 3, rest 15 sec

305 across 

B2 – Seated tall box jump/step down x 1.1.1.1, rest 3 min x 3 sets

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For time, high effort

12 bar over Burpees

8 Hang PS @ 115lbs

6 OHS @ 115lbs

8 Hang PS @ 115lbs

12 bar over Burpees

2:45
Goal was to do all barbell work unbroken, almost talked myself out of it at rep 4 of the hps but took a breath at the top of each rep to just give myself that quick break. Looked at the clock after the 2nd burpee and it was 2:02, so quickly made the decision I wanted to do 10 burpee in 40 seconds, (the decision was more like 10 x 4 second/burpee = not real fucking sure because this hurts but keep moving and maybe you will finish in whatever time that equals)

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10 min easy bike

done 

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10 min breathing @ 3152 tempo

done 

Bar facing burpee skill/pacing work – do 4 sets of 10 reps, with 2 min rest between, work on finding consistent pace and efficient footwork

tried two different style of burpee, my end goal on all was to turn and pivot immediately upon landing
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For time

10-9-8-7-6-5-4-3-2-1 Shoulder to overhead @ 155lbs

12 row cals after each step

12:33
Cycle time of barbell wasn’t fast but it felt crisp and smooth with tng at shoulders. All unbroken and felt relatively easy. Row stayed above 1000 on all rounds, as I passed the 5 round mark I tried to get a little faster with my rhythm of rowing, round 8 I think I was around 1300, 1400-1500 on 9 and 1800+ on 10. Thought row would get me more so could’ve pushed that a tad bit more. 
Set Cals to do a countdown, I feel they count differently when counting down vs counting up. Have you guys ever played with this in training or have any data on it. 
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Side plank with top leg abducted x 20sec/side, rest 40 sec bt sides

Banded lateral walk x 10 steps/direction (slight hip and knee flexion)

Banded pull throughs with active glute squeeze x 10 reps

Toes to rings x 5 with big arc on kip swing

rest as needed x 3 sets
holy shit I am terrible at side plank with abduction

When I asked my questions about the double, I should’ve been more detailed, in that I had the time, was going to do the first workout, hang out, do some work, check my email, etc. and rest for whatever time you recommended, so I just chilled and worked for a little over 2.5 hours and then did the AB piece.

AM
(done as PM)
10 min bike easy pace
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4 sets
30 sec bike @ 525-575 watts
90 sec slow spin, <200 Found the groove right around 539 watts + 5 min AB for cals 91 Cals Started out the first 2 minutes in the mid to low 400’s, but mentally did not want to hold that, next 1:30 was upper 3’s but fighting for it, with 90 seconds started using my arms a lot more to get into low 4’s, and with 30 seconds left got to low 5’s, and I told myself with 10 seconds left you have to give whatever you have left and got into mid 600’s + 5 min bike easy pace PM Foam roll lats + DB skill exposure (same as last week, move through and build comfort with skills) EMOM for 20min Min 1 - 10 1-arm alternating DB squat snatches @ 50lbs Min 2 - 5 2-arm DB squat cleans with touch to floor + 5 2-arm hang squat cleans @ 50/hand Min 3 - 5 2-arm DB Burpee to box step over @ 24in @ 50/hand Min 4 - 5 steps/arm 1-arm DB OH Walking Lunges @ 50/hand Min 5 - 10 steps 2-arm DB OH Walking Lunges @ 50/hand What a difference a week makes, did 10 on first half and 8 on last half DB snatches felt solid DB cleans sky rocket my heart rate, got done with my reps in plenty of time just breathing hard Burpee box step overs, roughly 8-9 seconds per rep, played with different foot step down, I’m stronger on my right leg so could feel less fatigue when I stepped down more using the eccentrics on my right leg 1-arm overhead no big deal 2-arm, right between steps 6-8 I could feel my back wanting to overextend big time, left arm was pretty solid holding lockout, but right arm wanted to give, and I could feel the restriction was coming from my thoracic area + AMRAP 20 min 5 power cleans @ 145lbs 10 toes to bar 15 wallballs 10+13 Goal was to do a round every 1:35-1:40, and start next round at 1:50/round, stayed pretty consistent with that, around 13/14 minute mark, mentally wanted it to be over just becuase 20 min amrap is a long time not because I was tired or exhausted, so staying focused and being in the moment was something I had to dial in right then and there. Didn’t really push very hard on this one today, went 6/4 on t2b, I thought I was going to feel more fatigue there, but confident I could’ve gone 10 UB each time All wall balls UB and all singles with cleans until last 5 + Dbl banded shoulder external rotations from seated x 6-8 Dbl banded reverse flys from seated x 6-8 Prone liftoffs x 3-4 with 2 sec hold at top (light load) 2-3 times through All done

14 min amrap:20 deadlift 225lbs

12 muscle ups

100 double unders

20 deadlift 275lbs

12 muscle ups

100 double unders

20 deadlift 315lbs

12 muscle ups

100 double unders

20 deadlift 365lbs

12 muscle ups

100 double unders

(if you complete up to this point before the time cap, that is your

score for the workout and do not go back to the top)

8 @ 315

With all being said, that two of my biggest physical weaknesses in one workout (plus the mental issues this week, which I think I have figured out, to be explained later) I’m pretty happy with how I finished, however, I left so much more out there. But more what I left out there was just not wanting to pick up the barbell. My limiter here was the absolute strength endurance. 

Reps of muscle ups were 3-3-3-3, during the sets, I unloaded and loaded the barbell for the weight change. Second set was all 2’s, with 4 left, I wanted to go for it, but after 2, didn’t feel right so I didn’t risk what could’ve affected me physically and psychologically. To get a high score on something like this I have to be more aggressive, but I felt like I was getting my rhythm back on muscle ups a little bit, finding the timing of the kip and not pulling too much.

DL sets were 10-6-4, should’ve gone unbroken, I do not think that me gaming this the way I did vs going unbroken would’ve effected that first set of muscle ups.

275, 6-6-8, was thinking 4 sets but when I got in it I thought no reason to put this bar back down, just finish it.

315 – 3 right off the bat, then I got chalk and just delayed picking up the bar as long as I could, then finished with 5

Overall finished today in a much better place. Warm up was hitting deadlifts and 1-2 kip swings, then going into full movement, at 225 and 275. Did a few reps at 315 just to feel it out. After barbell warm up, I did 6 sets on AB @ 10:50 with the 10’s being close to 700/800+. Really liked this. Breakfast I had bread, along with some of my other stuff, energy felt good. Also decided to go back to my old pre-workout. I had been using Mission 6 for the past month, and talking to Rockie, we had been experiencing some to the same things with it, super tightness like close to cramping, I also think this has played a role so I’m off that shit!!!!!!
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3 sets not for time

Quadruped rock back x 5-6 reps

Banded Bird dog with neutral lumbar spine x 5/side

Planche lean with active hollow and protraction x 20 sec

Reverse hyper x 10-12 light load

All done