Ben Plotnicki

did not get much sleep at all, had to help out abs coach in the am so it messed my sleep schedule all off….

EMOM x 21

Min 1 – 3 MU’s – felt great today 

Min 2 – 3 squat clean singles @ 225-235

Min 3 – 30 sec AB high aerobic effort – fell off a little around round 5-6

So my heart rate skyrocketed today, I’m sure the lack of sleep was a major factor in this. Not sure how it’s been in the ATL, but in Knoxville it had been fall like for the past week until Monday when it got hot again and this day was close to 90. I know the body adjusts to temperatures but how much does that kind of hot of a day play a role in the body not being used to thermoregulation in unseasonably warm climates as I’m sure this played a role as well. It was the cleans that I felt the heart rate spike, I was trying not to hold my breath but my overall fatigue encouraged me to hold my breath and I know this is a cause for heart rate elevation. So I know there were several factors involved in the heart rate but just curious on which traditionally has the greatest. 

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Inverted trap 3 press x 6-8, rest 60 sec

felt good control on these today, wrist mobility felt to be the biggest limiter 

Foot assisted hold in bottom of korean dip 15-20 sec (shoulder extension stretch), rest 90 sec x 3

this is one of the gnarliest stretches I have ever felt

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1-arm bottoms up KB carry 50ft, rest 30 sec x 4 sets each

done 

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Easy jog cooldown (10-12 min)

 done

3 sets60 sec AB @ 300 watts, rest 15 sec

45 sec AMRAP burpee box jumps, rest 3 min

12-12-13

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3 sets

60 sec AB @ 300 watts, rest 15 sec

15 thrusters @ 95lbs, rest 3 min

29-29-27(rockie was watching on the last set lol)

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6 sets, not for time

6 sumo stance good mornings

6 strict toes to bar

6 twisting GHD hip extensions (3/side)

6 KB arm bars (3/side, moderate load)

this was a perfect ending to finish of the session. 

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AB 15 min @ 200-250 watts

Only got in 10 minutes. 

A – Push press waveload – 4 sets of 4, TNG at shoulders, 2 sec hold overhead each rep185-205-195-212

B – Clean x 1/Front squat x 2 – 4 sets, rest 3 min

245-260-275-285
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AMRAP 10 min

50ft HS walk

5 Dbl KB clean and jerk @ 53/hand

10 GHD situps

3 rounds even 
First round took me 2 minutes and change. The double KB c&j were the worst part. I could feel myself wanting to get overhead position by losing midline and overextending through the hips. I also could feel this trying to effect my handstand walk. My handstand walk endurance just isn’t there right now. Was fun but a tough tough challenge. 
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10 min box breathing

done

Thorough run warmup+

Run 1000m @ 90% effort, start a new set every 6 min x 2

4:54 – 5:12 run down and up the hill for the second 1000

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20 alternating TGU, not for time, rest as needed

all @ 50

Bridge up with KB in right hand felt a little off. Glutes probably weren’t firing effectively. 
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modified run warmup again

a couple 100m OTM @ 70%

Several 200m E3MOM progressive build up

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Run 1000m @ 90% effort, start a new set every 6 min x 2 (repeat efforts from first set)

4:54 – 5:22 – same as 1st set, looked at my watch specifically to see that it took 2:26 just to run up the 400m hill. 

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Air bike 10 min cooldown

done 

A – Strict MU negatives x 5 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 5B – Row 1k @ 1:52-1:54 pace, start a new set every 6 min x 2

3:45 on both 

+(rest as needed after 2nd set)

C – Row 1k Time trial (take this out at 1:28-1:30 for first 100-150m, then back off to around 1:37-1:38 for middle section, then try to kick again last 100m)

Recover as needed

3:12.1

Breakdown by 200m’s

200-1:32.5

400-1:36.0

600-1:37.7

800-1:38.7

1000-1:35.2

D – Box breathing from supine 12 min

this is pretty awesome. Will use this frequently. 

A1 – Tucked front lever x 30 sec, rest 90 secBig fight today, was right around 28/29 seconds for 2 out of the 5
A2 – Circling GHD hip extensions x 6 (3/direction), rest 90 sec x 5

Felt the best today with these, almost over exaggerated to feel it 

B1 – False grip ring row x 4-5 into False grip ring to chest hold with foot support x 15 sec, rest 90 sec

Solid here on hold 

B2 – Ring dips @ 22X2 x 8 (break only if needed) directly into support hold in external rotation x 10 sec, rest 90 sec x 5

8 with no breaks, felt like my external rotation position got better 

C1 – Batwing row x 4-6 with 1 sec squeeze at top + DB reverse flys x 4-6, rest 90 sec

C2 – Planche lean walk in and out x 2-3 controlled reps, rest 90 sec x 5

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AB 8-10 sec @ 1200+, rest 2:30 min x 6-8

6 sets all at around 1272, first set was around 1342

A – Split jerk x 1/BTN split jerk x 1 – 6 sets, last 2 are tough, rest 2 min215-235-245-255-265-275 (missed the back rack position

Did not feel fast under the bar at 275, and this affected my standing up, and transitioning to the back rack position

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10 min comp workout in full (DU/row/PP)

40 PP

Didn’t feel much junk yard dog going into this one today

One break on dubz, row pacing was around 1:52-1:54. Time of 1500 was 5:44

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C1 – 1-arm KB windmills from straddle seated x 4/arm

C2 – 1-arm hang from rings 10-12 sec/side

5 times through

done!

Pullup/BBJ + Clean workout in full5:35

Going to go back and watch video of burpee pacing, I know I can go a little faster and push the limits a little more on gameday.
290

Opened at 260, 280 and then 290, the way I felt I might consider opening at 270/275 depending on how I feel through the events occurring previous that day. That is two weeks in a row i finished at 290, this week I did it in one less lift, I had 45 seconds to spare. 
+(rest 60+ min)

For time, 15-12-9

Dbl KB front squat (53/hand)

Toes to bar

Sprawls (no pushup burpees)

4:53

Hardest part about this piece was getting fired up to warm up again and get after it. The hour in between was just enough to cooldown and stiffen up. TTB felt decent and sprawls have such a high turnover rate that finding the happy pacing medium to not let the heart rate skyrocket out of control. 

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AB easy 15 min cooldown

Thorough run warmup+

Run 800m @ 90% effort, start a new set every 4 min x 3

3:02 – 3:05 – 3:08

Had a 200m path to use today that allowed me to pace out each lap and give me a good visual for effort. 

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Planche walk in on toes x 3 controlled reps (shift weight to hands as much as possible)

GHD twisting hip extensions x 6/side

Tall kneeling KB halos x 4/direction

4 sets, rest as needed

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Run 800m @ 90% effort, start a new set every 4 min x 3 (repeat efforts from first set)

3:10 – 

Temporarily called on the 2nd set at 400m. I should have gone through another thorough warm up before starting back in the 800’s. The body felt really cold on the first run and started to feel irritation in the hamstring tendon. Cooled off for a little bit, voodoo flossed the knee, and then went back through a mini-warm up that I could squeeze into the time I had allotted. 

First 800 felt so so, and completed at 3:08, next 800 could feel the irritation 600m in and decided that pushing through the temporary discomfort could make things worse. I know this will be fine later, but for future reference I need to focus on doing another warm up when intervals are split. 

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Air bike 10 min cooldown