Ben Plotnicki

everythig completed as designed. bkdy feels a little tired, mich if that csn be tied to a poor nights sleep. no major soreness to report. body feels better this day after 16.1 then it did on friday. good day of general movement, and low skill work. just what i needed today.

A1 – Straddle hollow body hold 20 sec, rest 10 sec

A2 – Small beat swings on rings 15 sec, rest 1:45 x 4

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B1 – Dbl farmer carry tough x 30 sec, rest 30 sec

B2 – Air bike 15 sec sprint effort, rest 2:15 x 4

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C – Air bike @ 90% effort, start a set every 4 min x 5, resting actively between

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D – Passive hang from pullup bar – accumulate 3 min

A – Power clean cluster – 1.1.1 x 3, rest 15 sec/2 min (85% effort)235 across 

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B – 15-12-9 for time

Power Cleans @ 135

GHD situps

4:07

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C – AB 10 min @ 80-85%

done 

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D – 30 min mobility

Done 
Overall, a little Glute soreness. Not a great night sleep, I’m sure more from the intensity and some hormonal distress. Cleans and ghd’s were perfect for today, moved semi-fast with some uncomfortable breathing. 

A1 – Row 350m @ 93-95% effort, rest 15 sec
A2 – 15 HSPU for time, rest walk 3 min x 3
21 – (1:07.3 – 1:36.1)
24 – (1:08.1 – 1:37.2)
23 – (1:08 – 1:37.4)
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15 min AMRAP @ 80-85%
7 toes to bar
10 box jump step downs 24in
13 row cals
8 +2
Rounds finished were at;
1:45/3:34/5:30/7:08/9:05/10:54/12:48/14:48
Not 100% sure this is completely accurate but pretty sure it’s close. I could’ve sustained this pace for at least 5-7 more minutes. Thinking about sustainable efforts, I was assuming with transitions it would be close to 2 minutes/round.
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30 min mobility
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A – Split jerk – 5 singles @ 85-90%, rest 2 min
268 acrosa
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Pre-workout notes
30 STO and 30 TTB are fast and quick on paper, but there are 60 total Burpee. STO is a 1-2 second per rep movement, TTB is a 2 second movement. If you burn these 2 movements out it can turn the Burpee into a 5-6 second per rep movement. With that being said there is not a lot gained from going unbroken on the 2 movements especially with upper body pushing playing a roll for muscular endurance. 30 TTB unbroken wouldn’t be that big of a deal, but I potentially tighten up with that much trunk flexion, goal here is 2 sets with 2 breaths b/t.

B – For time
30 S2O @ 135lbs (1:18 – 12/10/8)
30 burpees (3:45 – didn’t start first rep of TTB until 4:00)
30 toes to bar (??? 17/13)
30 burpees
7:11
push pressed the first 15/16 reps, in hindsight would’ve gone to push jerk sooner to not fatigue pushing, tricep endurance. I felt a little fatigue here on first round of burpee, was happy to pull, hindsight would’ve broken TTB in 3 sets, didn’t feel quick with trunk extension through the last set of burpee. After the first set of 17 TTB I stopped myself from going to chalk bucket as habit, kind of excited for that little moral discipline.
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C – EMOM x 15
Min 1 – 4 MU’s got better as I went!
Min 2 – 12 thrusters @ 95lbs finished around 22-25 seconds ew h time
Min 3 – 25 sec AD @ 85-90% effort ✅
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D – 30 min light cyclic and mobility
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A – Squat clean x 1/Hang Squat clean x 1/Front squat x 1 – 1 complex every 90 sec x 6
235/245/255/265/275/285
Clean complex
Really wanted to go for a single @ 295 but thought it would be smart not to.
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B – Overhead squats @ 31X1 tempo x 3-4, rest 2 min x 3
185/205/225 X 3 reps across
Overhead felt a little more unstable than expected, I also didn’t warm this up as much so I will assume more on that than anything else.
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3 sets, start a set every 3 min
8 hang power cleans @ 135lbs
60 sec row @ 1k pace
302m/1:39.3
302m/1:39.3
298m/1:40.6
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C – Glute bridge hold 30 sec on, 30 sec rest x 4
done

Felt great today, excited and feeling good for the week. Body feels good and ready to rock.

A – Split jerk tough single
285
Wasn’t feeling it this morning. Wanted more but hip drive and speed under the bar wasn’t great today.
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B – 60 sec AMRAP burpee MU’s, rest walk 60 sec x 4
5/4/4/4
Round 2 I did not do the negative to control the rings so hurt me in the long run for reps here. Felt heavy, training early in the am is not when I am at my best.
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For time:
50 cals row
100 wall balls
200 double unders
10:54

Off rower at 2:32 – I will video my row stroke I the near future, don’t know if I was getting sloppy, but the last 10-15 Cals were so inconsistent with a calorie per pull, was a lot of 1.5 pulls to get 1 cal
Wall balls – 31/20/21/18/10

I have to remember to do a better job warming up my shoulders when it comes to high volume wall balls.

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30 min mobility/flow work

Friday met-con planning;
As I spent some time Thursday night and Friday morning thinking about how I was going to attack the 8 minutes. Last Saturday’s 27-21-15-9 in 8:50 was a gauge of c2b pull up volume for my thoughts today. I knew 8 rounds might be a bit unrealistic from overall volume. This lead me to the conclusion of volume and avg rep breakdown to choose a 7&5 c2b structure from the beginning. Goal/plan was start a set every minute.

A1 – Prone scapular swimmers x 6, rest 30 sec
A2 – Prone PVC lift offs with jerk grip x 5 (maintain neutral spine and posterior pelvic tilt), rest 30 sec x 3
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B – Snatch balances – 5 sets of 2, rest 2 min
205/210/215/220 X 2 – footwork was a little off today.
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C – AMRAP 8 min
8 overhead squats @ 115lbs
12 C2B pullups
6+15

My pull ups were not the overall limiter as I thought they would be. It was more the breathing and working at a high heart rate. The past couple of weeks I have been working so hard on accepting the high respiration rate, today I think I might have been holding my breath on my early sets of c2b’s, after realizing this I fixed it but was not able to let the breathing happen. Was good for otm for 4 rounds, this is when I noticed holding my breath in c2b and rested longer in between my c2b sets. Pulled back a little between sets but kept same rep scheme.

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D – Barbell bicep curls – 3 sets of 18, rest 90 sec
45 lb bar

A – BB Z-press @ 21X2 x 5-6, rest 2 min x 4
95/105/105 X 5 X 2
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B – For time
50 strict HSPU (4:44)
50 deadlifts @ 185lbs (7:18)
50 burpees (13:15)
50 cal row (15:54)

Rep breakdown and notes
Hspu – probably came out a little too hot, but had a back up plan in case it didn’t work. Did a set every 30 seconds 11/6/5 dont remember from there, at 42 wanted to finish it out, but fought for 6, came down and finished with a quick 2
Deadlift – did 31, bad choice, got a little dizzy, after that 11/9
Burpees by far took the most out of me and the longest, tried to find a pace to keep moving. Knew going into this workout if it was in a comp the quickest threw the Burpee and row would probably have the best times (excluding hspu capacity)
Row – wanted to pick my spot when to go, at the 2 min mark on rower I picked up my spm, wish I would’ve done it 15-20 seconds sooner as I could have sustained that pace.

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C – 30 min mobility/flow work
ROMWOD

Air bike 4 min @ 85% high aerobic pace, rest walk 1 min x 3
so I don’t have the best heart rate monitor, but I at least try to use it for some of these sessions, my avg heart rate including walking rest was 118 on bit sessions
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5 rounds not for time
3 TGU/side
3 skin the cats
used 44 for TGU
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Air bike 4 min @ 85% high aerobic pace, rest walk 1 min x 3
done

A1 – Row 750m @ 2k pace, rest 30 sec
A2 – 20 toes to bar for time, rest walk 3 min x 3
26/25/27
Would’ve been able to do a 4th set unbroken, pretty confident of that, but would’ve resorted to the big kip, as I felt my lats start to fatigue with the quick short ROM in rd 3.
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B1 – Row 750m @ 2k pace, rest 30 sec
B2 – 15 power cleans for time @ 135lbs, rest walk 3 min x 3
33/32/32
This sucked but I just mentally grinded through here, was losing focus on rower and just had to make myself push on the cleans.
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C – Sled drag 800m @ sled + bodyweight
underestimated how shitty this was going to be. Ran out of time so could only do 600m, but it flat out sucked.