Ben Plotnicki

A – 1 squat clean thruster every 30 sec x 12 (build in load every 4)205-215-225
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AMRAP 15 min

6 clean and jerk 185lbs

9 TTB

12 box jumps 24in

… immediately following completion of the workout 5 min to establish a

1rm snatch (not maximal effort here, again just build comfort with the

short time frame and load selection)

6+6

185
The limiter on the amrap was cardiorespiratory from the box jumps. I stepped down from the beginning and thought this would control them, used more of a bounding towards the end because I knew I had to go. I did not expect they would eat my lunch so bad though. First 2 rounds my pace was where I wanted it to be, about a round every 1:50, but in round 3 the heart rate response on the box jumps. Really bummed and trying not to be down on myself as this week has been subpar performance for my myself. Trying not to be too worried, because I know we have put in the work, timing of my trip last week wasn’t ideal but had no control over that, I’m sure there’s more psychological carry over than physical but at camp I felt great and cardiorespiratory was not an issue at all and today it was and I definitely wasn’t comfortable breathing heavy. I tried to treat everything today as it was a competitive day. Warm up did, 2-3 c&j at workout pace, added weight and even went heavier, 2-3 TTB + 30 seconds AB @450+ watts. TTB was truly a break and felt good and efficient. C&J wasn’t bad, didn’t feel as light as it has been or should’ve, was trying to go a rep every 7-8, but wasn’t able to sustain that every round. The one positive I have for myself is all the times I wanted to put my hands on my knees I never did. I chalked up after TTB so I wouldn’t be as anxious to rest too long and do so after box jumps. 
On Snatch, rested first minute, got first rep out of the way. Pulled under 205 easily, lost right arm lockout standing up. 
I have faith and trust everything will be fine, we have put in the work, just frustrated. Hindsight, I might just be being a little bitch and just need to suck it up. And also formulate and plan a better warm up ahead of time as well. 

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B1 – Single leg opposite arm KB RDL x 6/side, rest 1 min

70 x 3

B2 – Side to side leg lifts from parallettes x 3/direction, rest 1 min x 3

done 

C – Side plank rotations x 4/side, rest 30 sec bt sides, 2 min after both x 3 sets

done with a huge focus and attention to breathing 

D – Thoracic bridge flow

about 6-7 minutes of total work here 

First of all thank you for today. It was a reminder for the importance of several things that I have been neglecting. The appropriate energy system warm up, and confidence with my gymnastics. Most of the conditioning pieces lately have been a little longer, Amanda is pretty fast and high output, much like all workouts in the open will be. So getting the heart rate up and getting jazzed up is not something I did well today. I did do some barbell cycling and got my heart rate up there, but I never primed the pump like I needed to. I managed that heart rate spike today but not as well as I could’ve. And managing adversity with gymnastics. I still had a ton of residual soreness in the triceps and some residual fatigue. 
For time

Amanda

6:51

Workout breakdown 

Plan was to do 3-3-3, so I did 3, went @ the 20 sec mark, on the 6th rep I couldn’t decide to let go from the top, bottom of the dip, or hold onto through the negative, so I held on and it kind of threw my body for a shock, didn’t hurt anything thanks to bracing but it mentally messed me up. Then in the next set of 3, don’t know if I was mentally thinking about it but I missed rep 9, timing and rhythm were off. Had it been an open workout, I would’ve stopped and started over a little later, but wanted to see how I managed the adversity, but it mostly threw my goal pace off big time and probably cost me a good 45 seconds at leasts, between missed rep and regrouping. All singles in snatch, hindsight, should’ve done a couple of tng in each round. Round 2 did 3-2-2, round 3 did 2-2-1. 
A little bummed about the mental error that definitely effected what could’ve been an Amanda PR for me, and I just need to have more confidence in the muscle ups, the miss was a mental error, not for lack of anything else, and should’ve pushed a little harder on snatch and last round of muscle ups.
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1-arm alternating KB sots press x 3/side (elevated heels)

strict pullup with side to side neck twist at half way up, top, and half way down

Prone scapula swimmers x 3 reps with active retraction

3 times through

done

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5 belly breaths from active hang from pullup bar

5 belly breaths from belly to wall HS hollow hold

5 belly breaths from bottom of squat with empty bar in front rack

5 belly breaths from bottom of deadlift holding empty bar

2-3 times through

done

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10 min bike, easy

10 min bike easy+

Ido Portal squat routine – https://www.youtube.com/watch?v=lbozu0DPcYI

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10 min row easy 

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Thoracic bridge flow – https://www.youtube.com/watch?v=X_aJXXGs6kg

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10 min ski easy

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Hip Flow – https://www.youtube.com/watch?v=XH0b7T_LSkY

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10 min bike easy

Had fun with this today, I need to revisit Ido Portal squat routine more frequently and this was a great reminder. Max Shank has been a hero of mine for some time, and the hip flow was awesome. I had a ton of fun with that one. 

10 min of ski could make a man pretty dizzy at times.

Had to do both sessions together, with a rest between. Running on fumes from travel.AM

5 min bike easy pace

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4 sets

90 sec bike @ 350 watts

30 sec slow spin, <150

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4 sets

60 sec bike @ 450 watts

60 sec slow spin, <150

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4 sets

30 sec bike @ 550 watts

90 sec slow spin, <150

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5 min bike easy pace

350 watts was the toughest pace to keep, 550 plus was the easiest. 
PM

Foam roll lats 

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DB skill exposure

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

This was shitty for me today.

Easiest was the DB snatch, squat cleans got my heart rate cranking the highest, the step overs were almost a disaster at time, as I came close to not getting my lead toe up high enough on several reps. 2-arm walking lunge was super tough doable.
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For time

30 cal row

100 DU

30 cal row

60 shoulder to overhead @ 135

30 cal row

100 DU

30 cal row

16:27

As I thought and planned out this workout, I thought the fewest rest, on the shoulder to overhead would be the key. So I cruised into the first half not pushing the tempo too hard so I could get to the barbell and start cranking out reps. Reps were 12-24-31-??-??-48-57-60

As soon as I got to 48 I wanted to go all the way, not the best choice but I wanted to do it, was jerking all reps at this point trying to speed up cycle time, got to rep 57, and then I missed rep 58. Considered quickly grabbing barbell again to do singles to finish so I wouldn’t wasted anymore time resting. 

Overall, aerobic work was solid and everything else was just a grind. Life will be back to normal now. No more traveling, eating only the food I will be cooking and getting back to a regular sleep schedule. 

A – Snatch pulls 5×5, rest 2 min (keep arms long and lats active)195-215-225-235-245

Hands were sensitive today and no wraps, yes I was being a little bitch, felt good on pulls and holding positions

B – 1-arm bottoms up KB carry at shoulder height x 50ft/side, rest 30 sec bt sides x 4 sets

44 across 

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7 min amrap

50ft/arm 1-arm DB OH walking lunge @ 50lbs (do this as 4x25ft, switch arms every 25ft)

30 box jump overs 24in

20 snatch 165lbs

finished last Snatch with about 3 seconds left, had to squat Snatch the last 2 to rush and finish. Box jump overs took a little longer than I wanted, wanted to finish quicker but not push too hard because I knew I needed as much in the tank to attack the snatch. Finished box jump overs with 3:38 left, should’ve got one snatch in right away, but I grabbed chalk and belt. First snatch at about 3:18 left. I think I had 6 left at the one minute mark, if I had a better plan of rep scheme timing probably could’ve finished. Mentally in my head as soon as I started thought there were 30 so I was pushing the pace early and know this effected my cycle rate but then I remembered it was only 20. 
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C1 – Ring support hold 20 sec with external rotation, rest 40 sec

C2 – Active hollow hang from pullup bar 20 sec, rest 40 sec x 4

D – 2 min foam roll lats

E – 6 min box breathing @ 3152 tempo

all accessory done!

A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 (same position progression as tuesday)positions felt way better today. 

B – Reverse table plank hold x 20-30 sec, rest as needed x 3 (adjust hand height as needed as well to adjust intensity)

30 seconds but didn’t add any intensity today. 

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18 min amrap

40 bar over burpees

4 squat cleans (225)

30 burpees

8 cleans (205)

20 burpees

12 cleans (185)

10 burpees

16 cleans (135)

… immediately following completion of this workout you have 10 minutes

to hit 5 successful 2rm hang snatches. Add 10# per set if you are

successful. Get a feel for the lift under fatigue but don’t push too

hard to hit the lifts. Just technical practice under fatigue. Only

increase weight if you hit the previous lift)

No excuses I sucked hardcore today, 4 cleans at 135, when planning and strategizing this I thought finishing the 135 shouldn’t be a problem, kept my burpee s on the pace that I planned so I was happy with that, 225 went as planned, 205 was where I started to feel the work catching up but the 185 took it out of me. The limiter I felt was predominantly on my left side with my spinal erectors and left hip, which is the leg I step up with first on the burpee, so when I went to clean the left side felt like it was going to lock up. Low back was still a little sore from Wednesday, that didn’t play a huge factor but it led to the that left side feeling overworked. Tried switching which leg I stepped up with first in the middle of the 20 burpee but it felt so awkward and almost like it took more energy to that way. 
On the snatch, I did 135-145-155-165-175
So training today sucked but I won’t beat myself up much over it, cross county travel, long plane flights, shitty food doesn’t equal the best training environment but it is what it is. 

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Cyclic cooldown and breathing work

Done 

A – Power clean x 3/Front Squat x 3 – new complex every 90 sec x 6225 across Clean felt good, front squat felt heavier than it should’ve. Hips feel super tight. Going to spend some extra time there and my TFL, I’m sure it will be even better after this long cross country flight. 
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For time 

10-8-6-4-2 Deadlifts @ 315

5-4-3-2-1 Bar MU

5:54

Way more rest than I should’ve. I was looking forward to this challenge but was still intimated from the deadlifts. Originally had a plan to fraction the deadlifts but did all unbroken, know this caused me to rest more. Deadlifts didn’t feel too heavy, just felt my limiter was strength endurance. Set of 6 was the first one that felt grinding. Set of 2 was a fight, bar crept forward a little making it harder, could be that I jumped on it quickly to finish. So quick that I jumped to the bar for the last muscle up and wasn’t ready. 
(rest 20+ min)

3 rounds for time

10 OHS @ 115lbs

40 DU’s

2:48

My kind of workout. Misses dubz twice, once in round 2 at 31/32, round 3 at 1. Round 1&2 felt smooth and relatively easy. Round 3 on the squats felt the fatigue, there was no fear of not going unbroken or anything but legs just felt tired in the last 7-8 reps. 

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Bicep openers

Banded tricep pulldowns

Wrist mobility

done 

A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 sets (work from extended, to straddle tucked, to full tucked)Could feel losing hollow by overextension when transitioning from extended to tucked so it was good to feel that and focus on improving that.

B – Dead hang to inverted to tucked front lever negative – 8 reps for quality and control, rest as needed

Had a ton of fun with these, held positions longer than I ever had in the past

C1 – Dbl KB floor press into external rotation x 8, rest 1 min

53’s across, hardest part was getting in position 

C2 – Lean away pullups @ 30X1 x 4, rest 1 min x 4

These felt pretty good today, the closer I stayed to the bar there was no pain, the greater the lean away the more discomfort I felt, but it wasn’t bad

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Row 3k @ 85-88% high breathing effort, off every 600m to do

10 1-arm DB OH walking lunges @ 50lbs (5 steps/arm, just feel out position)

When DB was oh in left arm, midline wanted to overextend so got a chance to really focus on keeping good position here. Thoroughly enjoyed this and kept row in the mid to low 1:50’s

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8 min breathing work @ 3152 tempo

done 

The miraculous comeback in the super bowl led to a pretty shitty night sleep. Just had to be up early, that’s it. Plus my glutes and hips were still hella sore.
A – Power snatch cluster 1.1.1 x 6, rest 10 sec/2 min

155-165-175-185-195-205 (205 was just barely a power) but overall I’m pretty happy here and did not have these expectations today

B1 – 6 bar over burpees, rest 10 sec

B2 – 12 power snatches for time @ 95lbs, rest 2 min x 3

28 – 28 – 30

C1 – 6 bar over burpees, rest 10 sec

C2 – 10 thrusters for time @ 115lbs, rest 2 min x 3

21-20-20

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2 sets for times

250m row HARD (push this close to your 500m pace)

10 power cleans @ 135

10 shoulder to overhead

10 box jump overs @ 24in

(3-5 min slow bike as recovery)

2:41

2:35
First row 46.1 (roughly held a 1:29-1:31 pace), and then 46.6

First set rhythm was poor on STO and second set trusted myself and went to a push press. All singles on PC’s, just didn’t have the umph for tng here today. 
Overall loved the work today, just had to accept the fact that breathing heavy was going to be a thing today. Would have like to work on barbell cycling with the power cleans but would’ve done more harm than good. 
TNG Power snatches sky rocket my heart rate, where as the thrusters do not. I know I have good body mechanics to be a good squatter and this helps big time in my thruster, and was wondering if my mechanics work in my favor for the thruster and work against me in the power snatch? I think I do a really good job of breath control with my movement or if the long eccentrics in the power snatch is more the culprit.
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Bicep openers x 2 sets with light DB’s

Banded tricep pulldowns in neutral grip with slow eccentric x 8/side x 3 sets

Wrist mobility work

Done

Kind of a weird day, I was pretty sore, it was cold, and motivation was low. Stopped after the deads and wrote a letter to myself that I had to get excited, dig deep and get my shit together. 
A – Speed banded deadlifts 3 reps EMOM x 10 (155-185 on bar and skinny bands)

175

I always go back and forth with whats the best stimulus here. Touch and go with controlled negative or pause on the ground while maintaining tension
B – Clean pulls from blocks above knees – 4 sets of 3, rest 3 min (300+)

305 – 315 – 325 – 335
These felt really really good throughout pull and positioning.

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4 rounds for time

12 Power snatches @ 95

25ft BB OH walking lunge

4 ring MU

25ft BB OH walking lunge

12:38
All times per round are pretty much guesses but here is what I have

2:36 – 6:06 – 9:36 – 12:38

Going into this workout the only real plan I had was, lunges had to be unbroken and so did muscle ups, no options.
Power snatch 1st round – 5-3-3-1 (into overhead position with a narrower grip)

2nd – 4-3-3-2

3rd and 4th round all singles

One positive I told myself in this, when walking to muscle ups I wanted to rest longer, but told myself breathing heavy is ok, if your arms are smoked then you can rest but get your ass on the rings if they are not. In my power snatch singles I feel I was back on the bar pretty quickly, I only recall two longer breaks, somewhere around rep 5-6, and between 11 and 12. 
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90/90 shin box switch with internal rotation stretch at end range x 3/side

frog stretch x 30 sec

planche lean with elevated feet x 15 sec