Ben Plotnicki

AM
12 min AMRAP
12 Deadlifts @ 185
12 toes to bar
12 wallballs
6+18

Negatives I couldn’t control:
How early I had to train today.
Went for extra sleep instead of waking up to properly fuel. But did try to consume more carbs the night before.

Negatives I could control but didn’t:
Shitty warm up. Should’ve planned this out and got a better sweat going. Lats felt smoked, not sure why but could’ve warmed them up better as it effected me mentally in TTB.
Broke up my TTB in the beginning thinking that I might need to, hindsight would’ve liked to have known if I could have gone unbroken the whole time.

Positives I felt I did a better job with:
When my respiration rate got high, I didn’t try to slow it down just trusted that I was going to be okay and moved forward. Big steps here.
last round and 18 reps i pushed the pace. would have not been anle to sustain this effort much more than i did, but i didnt worry about what it was going to feel like.
this felt like a really fast 12 minutes, part of the reason i broke the ttb was thinking that 12 minutes is a long time to workout with movements that have a high and consistent turnover rate per rep, and fairly quick transitions.

+ (rest 90-120 min)
For time – 27-21-15-9
Thrusters @ 95lbs
C2B pullups
8:50
Rep breakdown
27 – 7/7/7/6
10/6/5 (got in my own head here and talked myself into the break) – 8/7/6
15 – 10/5
9 – 9

Negatives couldn’t control:
Time at which I did the session and time between.

Negatives I could control but didn’t:
Lack of confidence in the high volume of c2b
Breathing got high but this afternoon I didn’t let it happen as easily or try to keep moving forward.
I need to trust myself more with less rest between small sets.

Other notes:
Some of the thruster workouts in the past I felt some positions weaken getting into higher reps but not today. I am so happy in hindsight about sustaining my c2b rhythm and I felt it got better as I fatigued.
+
30-45 min mobility

A – Squat snatch from high blocks – 1 rep every 90 sec x 8
195 across
+
B – BTN Snatch grip push jerk x 4, rest 2 min x 4
205/215/225/235
+
On a 2 min clock, start a set every 5 min x 5
Row 350m
AMRAP burpees in remaining time (two hand touch to target 6in above reach)
13/15/13/13/15
Played with different pacing strategies on each set, the rounds of 15 were with rowing a 1:42 pace done at 1:12, first round no repped my 1st burpee, the other 13’s tried to come out faster o the rower and hold a moderate pace.
+
C1 – Side lying banded clamshells x 8/side, rest 1 min
done
C2 – Single leg BB hip thrust with shoulders elevated x 6/side, rest 1 min x 3
100 across

A – Hang Power clean from below knee x 3, 6 building sets, rest 2-3 min
195/205/215/225/235/240
Didn’t feel as powerful today, could’ve hit one maybe two for a power at 245, but more than likely would’ve had to squat one if not two of them so this was about top end for the day. M
+
15-12-9 for time
AB cals
Toes to bar
3:28
The 9’s sucked and just felt shifty, TTB were solid but hands were tender but unbroken as they should be.
+ (rest exactly 1 min)
90 sec AMRAP power cleans @ 185lbs
14
6 in the first 30 seconds, wanted to get 5 and 4, but it was 4 and 4. Thumbs and hands were so sore that I tried doing some touch and go in warm ups but just east going to happen.
+
3:30 AB @ 85-90% aerobic pace, rest walk 90 sec x 4
done –

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
+
B – Snatch balances – 4 sets of 3, rest 2 min
185/195/200/205
+
C – 1 round of 11.1, start a round every 2 min x 8, push the pace and get close to 1:10-1:15/round
I pushed it and way exceeded the time you set for me. Was done with 30 double unders at the 17/18 second mark every round. Found a comfortable rhythm and fast turnover with the 15 power snatches and was consistently 2 seconds/rep slowing down a little around rep 11/12.
55/53/50/55/54/58/54/55
Wanted to quit every round from 4 on.
+
D – 30 wide grip strict pronated pullups, not for time, control eccentric each rep
thank goodness this wasn’t for time.
+
E – Barbell bicep curls – 3 sets of 15, rest 1 min
75 – felt a discomfort in the forearm located near or at the radius
65 X 2, felt better

I am getting closer to be 100%, still minor congestion effecting my breathing.

A – Push Press – Build to a 10RM, must be TNG at shoulders
200 – goal was 185, after I hit that I knew I had more left so went for 200. Lockout and the last rep might have been questionable but other than that felt good here.
+
B1 – Row 500m @ 2k pace, rest 15 sec
B2 – 12 strict HSPU for time, rest walk 3 min x 4
20/18/20/22
All unbroken and pretty consistently smooth. Super happy here.
+
C1 – Row 500m @ 2k pace, rest 15 sec
C2 – 15 C2B pullups for time, rest walk 3 min x 4
16/20/18/16
If the goal was to do a shit ton of pulling to effect my c2b, then we succeeded. 2nd round of rowing here was a fight to stay on pace, know this effected my pull ups that round, but I didn’t panic and tried to regain rhythm. Round 3 was a little better, round 4 was my slowest row, still around a 1:48 pace, but that was why I was able to gain back my quick time on c2b.
+
D1 – Banded pull throughs x 12, rest 30 sec
done
D2 – Straight leg strict toes to bar x 8 controlled reps, rest 30 sec x 4
right around rep 5-6 is when control becomes a little bit harder

A – Push Press x 3/Split jerk x 1 – build to tough load in complex in 12 min
225 within the time limit

Felt really good so I wanted to see if I could hit 235, was a struggle for lockout on rep 3 but I got it. The last time we tested a long time ago push press I believe was 240 so pretty stoked about that.
+
Securely feeling better, but still strongly effected about congestion, and today I was not comfortable breathing heavy. Fuel utilization and energy felt a little off. But that is not to take away from how difficult these two pieces were for me today.
B – AMRAP 6 min
12 PC/PJ @ 95lbs
12 box jumps @ 24in
4
Didn’t always have a comfortable rhythm on box jumps, but felt I moved quickly and efficiently otherwise.
(rest 4 min)
C – AMRAP 15 min
10 burpees
10 toes to bar
10 shoulder to overhead @ 135lbs
6+6
All TTB done unbroken, lockout for STO got tougher when I hit round 4. Burpees zapped all of my energy today.
+
D – Barbell bicep curls – 3 sets of 15, rest 1 min
65 across

A – Snatch – build to a tough single with 1 allowed miss
215
Had 220 overhead fairly easily, couldn’t keep right elbow locked out. This has happened on many of my lifts before, but 220 has never felt as easy as it did today. Hoping that CAR’s will help the right side where I do have some minor thoracic restrictions.
+
B – Power snatch – 12 reps for time @ 115lbs, rest walk 2:30 x 3 sets
27/29/29
+
On a 2 minute clock
15 burpees (no jump/clap)
5 MU’s
AMRAP row cals in remaining time @ 95%
Rest walk 3 min x 4 sets
18/16/14/13
Kept forgetting to turn on the tower right before the timer started, lost a couple of Cals there for sure. Felt GHD sit ups from the other day in my muscle ups. Round 3 was tough but round 4 was super tough with the muscle ups. Did all unbroken but lockout got fairly hard in round 4.
+

Backwards sled drag 15 sec heavy sprint, start a set every 2:30 x 6
Done

3 sets, start a set every 3:30
8 power cleans @ 155lbs
75 sec row @ 1k pace
346/335/337

All cleans tng finishing at or around 17 seconds
+
3 sets, start a set every 3:30 min
12 C2B pullups
75 sec row @ 1k pace
344/349/350
Other than the pull ups making the row a little easier I was counting my row strokes instead of watching the screen and paying attention to pace. This just took my mind to a different place more than anything.

I did 15 pull ups instead of 12, whoops, my bad. Was a push but stayed consistent at 17/16 seconds
+
4 sets, not for time
15 GHD situps
15sec/side single leg sorenson hold
right side was a fight, left side was tough but not a fight. But holy shit these were tough.

A – Squat clean cluster from high blocks – 1.1 x 5, rest 20 sec/2 min
270/275/280/285/290
+
B – Front Squat – 5,5,3,3,1. Rest 3 min
255/265/280/295/315
+
Open workout 11.1
7 rounds
Finished the last power snatch right before time expired. I know that moral victories don’t really mean shit but I had some good feelings leaving this one. Had a plan to pace and start a round every 1:20. Missed a double under in round 3 so I knew this would throw that plan off just a little, but was okay with pushing that pace to try and catch up. Round 4, broke the snatches into 6/5/4, just felt tons of fatigue in the lats and shoulders. Didn’t take a ton of rests between mini sets but could have shaved a little (I did video so let me know if you want to see). Breathing was high and under congestion but was completely cool with letting it happen, a step forward for me here. Was at 5 rounds in and wanted to get 7, stayed same pace with round 6 and then unbroken on snatches to finish round 7, told myself dropping the bar was not an option.

2/1/2016
A – 60m HS walk for time, done in 10m increments (at the top of each minute, stop to do 6 toes to bar)
4:51
Got 20m in the first minute.
Wasn’t bad, congestion didn’t make breathing easy but I knew it would happen so it made push a little harder because I knew I was going to be breathing hard so I just went with it.
+
EMOM x 16
Min 1 – 4 MU’s + 20 DU’s
Min 2 – 15 thrusters @ 95lbs
Min 3 – 5 burpees (no jump/clap) + 12 cal row
Min 4 – Rest
was off big time today on getting a calorie per stroke on rower. Today was a tough, nice low volume high breathing day almost perfect for how I’m feeling. Not sure if it was just tough because I had a hard time breathing or just tough.
+
B1 – Banded pull throughs x 12, rest 1 min
done
B2 – Hanging L-sit ALAP, rest 1 min x 3
13/15/15