Ben Plotnicki

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

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