Ben Plotnicki

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

+

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

Today was an odd and challenging day. I had to split the day up in two sessions. Came in around my lunchtime to hit the session and as soon as I got to the rowing part, I felt under fueled and this definitely affected me mentally. Did the first set without a problem of the 1K, the second was a mental and physical fight. At that point I called it, energy was too low, in a bad head space and wouldn’t have time for a proper cooldown as well. Made sure I got as much fuel as time would allow and would come back to tackle D, D, and EA – Strict MU negatives x 3-4 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 5

B – Split stance DB RDL x 8-10/side, rest 1 min bt sides x 5 sets (build heavier than last week by last set)

Only access to 70lb kb’s, did 10 reps across, did only 8 previous week. Why do these suck so bad.

C – Row 1k @ 1:50-1:52 pace, start a new set every 5 min x 3

+(rest 5 min after third set)

All finished within the time average, however it felt like a fight to stay in that goal pace. Back when I had time to do multiple sessions in a week, hitting target paces was much easier, but today just felt like I was constantly a second too fast or a second too slow. I know it’s more exposure than anything.

D – Row 1k Time trial (

3:14

(split pace per 200)

1:35.2/1:37/1:38.7/1:41.5/1:33 

Felt great through the first 500-600 and thought I was going to be able to hang on, legs just couldn’t keep pushing as hard as I wanted, I did feel that early on I might have been over pulling with my arms.
E1 – Banded inlocates from kneeling x 6-8

E2 – Banded butterfly pulls from kneeling x 6-8 x 5 sets

Fairly tired and low motivation today due to a poor night sleep, 
A1 – Tucked front lever x 30 sec, rest 90 sec

30 seconds today felt much better than 25 last week
A2 – Circling GHD hip extensions x 6 (3/direction), rest 90 sec x 4

felt better with these today as well 

B1 – False grip ring row x 3-4 into False grip ring to chest hold with foot support x 12-15 sec, rest 90 sec

pretty much 4 and 12 each time 

B2 – Ring dips @ 22X2 AMRAP(-1), directly into support hold in external rotation x 10 sec, rest 90 sec x 5

6-8-7-8-6 used shorter straps from set 2 on

C1 – Batwing row x 3-4 with 1 sec squeeze at top + DB reverse flys x 5-6, rest 90 sec

20’s with 5 on the flys with good control 

C2 – Planche lean walk in and out x 2-3 controlled reps, rest 90 sec x 4

got froggy and wanted to try one from a tucked position. Probably should’ve tried on the first attempt va the last, so I came close to eating it lol 

+

AB 15 sec @ 1000+, slow spin 1:45 x 5

rest 3-5 min x 3 sets

much harder today to get above 1100, but all sets were completed as prescribed

A – Push jerk x 3/Split jerk x 1 – 5 sets, last set tough, rest 2 min185-205-215-225-235

Lockout didn’t feel as crisp this week as last week. Did have to rush into this piece as I didn’t have time to do all my structural mobility. 

+

4 sets, start a new set every 8 min

50 DU’s

Row 750m

25 shoulder to overhead @ 115lbs

5:18 – 2:51.9/1:55.6/22 – 9/8/8

5:10 – 2:52.9/1:55.2/20 – 7/6/6/6

5:07 – 2:55.2/1:56.8/21 – 8/6/6/5 – with a couple PJ

4:56 – 2:58/1:58.8/20 – 15/10 wanted to do all UB but mentally wasn’t there. Jerk did not feel efficient here as I felt over extension in the spine 

Playing with the different rep schemes and making sure rest was calculated helped me pick up pace from sto as evident by the rows got a little slower. All dubz were unbroken 
+

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

35 across 

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

4 times through

12 sec across

For time15-12-9

pullups

BBJ 24in

rest walk 6-8 min x 2 sets

(attack this setup at a pace faster than expected game pace)

4:17 & 4:31

Just didn’t have it mentally to push for more pain. Felt right have skin separate on rep 3 of 9, no josh a little blood blister, gold we are hitting this little bit of volume progression to build in some hand tolerance. 

Was a way faster pace last Saturday. 
+ (rest 5 min after second set)

5 min to find tough clean single

opened at 255 – missed 275 purely technical and knew why. 285 and 290
+

Front squats 3×3, rest 3 min

255 across, wanted more but rep 3 felt heavy on the first set felt heavy so to thought best to stay fast and snappy.  
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Jog 2000m cooldown

Done 
Did something funky to my ankle yesterday, mostly felt it today when running hills in cookdown when my ankle felt limited in dorsiflexion, I’m not too worried though, will treat it proactively this weekend.  

Thorough run warmup+

Had to make some adjustments today. The 400m route that I attempted to run today had such a steep grade incline that in a run at 90% took me a 1:27. So I had to go with a 200m route which lead to changing directions 3x. Know this would change times as well just made sure my times were consistent and distances I ran were consistent as well. 
Run 400m @ 90% effort, start a new set every 90sec x 4

all around :59-1:02
+

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

placed my hands about 1-2 inches from the wall and my goal was to touch my back to the wall while in my lean. Gave me good feedback that I was fighting for the right weight shift. 

GHD twisting hip extensions x 4/side

Stir the pots on stability ball x 8/direction

4 sets, rest as needed

once again only had access to a med ball 

+

Run 400m @ 90% effort, start a new set every 90sec x 4 (repeat efforts from first set)

times were consistent with the first set 
+

Air bike 10 min cooldown

Done

A – Strict MU negatives x 3-4 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 44-4-3-4 lost a little focus on set 3, love these 
B – Split stance DB RDL x 8-10/side, rest 1 min bt sides x 4 sets (build heavier than last week by last set)

53 x 8 x 1, 70 x 8 x 3, today at my training location heaviest I had access to was 2 pood kb’s

C – Row 750m @ 1:45-1:48, directly into 250m HARD, get under 1:35 pace

750=2:37.5/1:45.0/27sp

250=:46.9/1:33.8/33spm

D – Row 10 min easy

done 

E1 – Banded inlocates from kneeling x 6-8

E2 – Banded butterfly pulls from kneeling x 6-8 x 4 sets

done