Ben Plotnicki

A – Squat snatch – build to moderate single with no misses
210 – don’t think I would’ve had much more today.
+
B – Split Jerk – build to tough single with no misses
280 – stopped here but could’ve made one maybe two more small jumps.
+
On a running clock
4 min AMRAP overhead swings @ 2pd
3 min AMRAP MU’s
2 min AMRAP box jump step downs
1 min AMRAP row cals (empty the tank)

KB swings – 73
MUps – 16 (1/2/3/4/3/3) – thought this was going to be a long 3 minutes after the first rep. Did that one pretty quickly into the time. I have done this combo in the past and it created all sorts of challenges for me. So after I got everything under control I felt a little better about being consistent with my sets. I focused on 2 other things, not getting chalk as an excuse to rest and not bending over for rest but instead keeping my arms moving.
Box jumps – 32 – slow start, did 8 reps and then turned my rower on. Tired to keep moving but just couldn’t move very fast here today.
Row – 25- first 30 seconds avg cal was not under 1200, last 30 seconds avg cals were not under 2100, kept spm above 44. Could’ve possibly held that pace from 35 seconds but not much more.

A – Overhead Squats – 3 reps EMOM x 10, moderate loading
175
Might have been a little more than moderate. Bit I knew I wasn’t going to miss any reps and might have to work for a few of them towards the end.
+
AB 10 min for cals (start moderate and get faster every 90 sec)
had to use AirDyne that didn’t have a monitor so I borrowed a heart rate monitor to help measure intensity.
1-93
2-99
3-112
4- 123
5- 135
6- 144
7 – last minute – 153
+
30 min mobility work (low back/hips/shoulders)
done

felt prwtty good today, a little stiff in the upoer back on power snatch. not really sore at all. feel pretty good. didnt have a deep night sleep last night. couple of good nights of sleep over the weekend and will be ready to rock this shit on monday.

A – Power snatch cluster – 1.1.1 x 4, rest 15sec/2 min
180/185 X 3
+
B – Overhead squats @ 21X1, 4 sets of 4, rest 2 min
185/200/205/215
215 felt better than any of the previous sets
+
5 sets @ 90-95%, start a set every 4 min
20 cal AB
15 russian swings 70lbs
10 burpees
1:48/1:38/1:57/1:45/1:39
Round 3 dropped off of power output on the assault bike
+
C – AB 18 min @ 80-85% aerobic pace, sustainable.
done
+
D – 20-30 min targeted mobility (hamstrings, shoulders)
Going to do a lot more throughout the day.

A – Split Jerk singles x 12 @ 75%, 1 rep every 45 sec
225.
mechanics and speed felt good todsy.
+
For time:
12 Burpees
8 power cleans @ 135
6 front squats @ 135
8 power cleans @ 135
12 Burpees
2:09
Unbroken barbell work, slowed the cycle time down a fraction in order to make myself never put the bar down.
+
C1 – 30 sec passive hang from pullup bar, rest 30 sec
C2 – 6-8 light DB front raises with palms down, rest 30 sec x 8
8 @ 10 across
+
D – 10 min bike, cooldown
done

One of the greatest traits of a true competitor is what they do after a perceived failure or disappointment. 

I had an opportunity to make a big push, but I did not. I can continue to be angry, frustrated and disappointed but what will that really accomplish. There are two weeks left, and anything can happen in that time. It is up to me, the effort that I put in, the mind state that I compete in regardless of what the outcome is. 

I will be successful, and this feeling of anger I carry today will fuel my desire to compete tomorrow. Tomorrow is another chance to improve on the person I am after my defeat. So bring it on, as there is only one person that can stand in my way, and they will not be allowed to do that today, tomorrow or ever because my time is now. 

A1 – 15 GHD situps AFAP, rest 15 sec

31/30/30

A2 – FLR on rings ALAP, rest 3 min x 3 sets

40 seconds with a few extra seconds here and there across. Abs were tired but felt low back tighten up I each set. 

+

B1 – BB front rack carry @ 205lbs x 30 sec, rest 30 sec

100’ with turnaround avg 

B2 – Prowler push 25 sec tough effort, rest 2:45 x 4

110-120’

+

350m row @ 90-95% aerobic effort, start a set every 4 min x 5, resting actively between

so I thought this would be a perfect opportunity to try out different rowers, I set each at the same damper and foot setting. I used 3 different rowers. I used the same rower for set 1/3/5. 

1:10.4 – 1:40.5/30

1:12.2 – 1:43.1/29

1:10.5 – 1:40.7/29

1:11.8 – 1:42.5/28

1:11.0 – 1:41.4/29

Effort felt OK, I’m tired and a little drained but focused on what’s important. 

A – Squat clean singles from blocks above knee – build to tough rep with no misses269

+

B – Banded front squats @ 30X1, 4 sets of 6, rest 2 min (skinny band around knees to cue external rotation and hip activation, weight is moderate, tempo and tension are priorities)

154
+

6 sets @ 90-95%, start a set every 3 min

200m run

8 FAST burpees

30 DU’s

1:32

1:31

1:34

1:34

1:41

1:37

+

C – AB 15 min @ 80-85% aerobic pace, sustainable.

done 

+

D – 20-30 min targeted mobility (hamstrings, shoulders)

16.3

Post workout notes. 

My breathing and heart rate got up, but I feel my limiter was more muscle endurance and grip. 

Started with a muscle snatch for 3 rounds and then went to a power. I think it was round 4 that I started breaking into 2 sets, part of this is mental, might be able to hold on to unbroken sets longer on Monday. I didn’t have a counter today to keep me honest in between breaks, will make sure I have this on Monday. 

Wouldn’t not be able to go at an optimal time tomorrow so had to give it my first run today. I have no other choice to be in a better mental and physical place Monday. Also started chalking more frequently, in the moment I don’t think I was using it as an extra excuse to rest every set, in my mind as the lme was becoming a factor or wax more worried about failing a muscle up, and finishing round 6 was close. 

Can’t think of any other notes at this moment. 

EMOM x 30
Min 1 – Overhead squats x 8 @ 115lbs (from ground)
Min 2 – 16 russian swings @ 2pd
Min 3 – 8 bar muscle ups
Min 4 – 16 wallballs
Min 5 – 8 power snatches @ 115
Min 6 – Rest
on paper I thought this was going to be really tough so I made it super important to do a hardcore warm up. Didn’t feel challenging until round 3 in the wall balls. Rd 4 my back started getting a little fatigued in swings. All muscle ups done unbroken until rd 5, stopped at 5, felt like my hands would’ve torn had I finished all 8. All power snatch done tng.

+
20 min locomotion work
done
+
20 min easy bike
done

AM
A – Clean grip deadlifts – 3,3,2,2,1. Rest 3 min
305/315/325/335/345
+
B – 3 rounds for time
10 deadlifts @ 255lbs
5 MU
6:31
Bodyweight felt heavy and felt slow on muscle up kip. Kip felt like I couldn’t establish a solid strong hollow position. Lats and abs a little tired. Grinded through though.
Muscle up breakdown
3/2
3/2
1/2/2
+
C – Air bike 60 sec @ 350 watts
Air bike 60 sec @ 200 watts x 6
done
+
D – 20 min mobility
ROMWOD sessio

PM
A – Row 250m @ 95-98% effort, rest walk 3 min x 3, rest 6 min x 2 sets
45.6 (1.31.6)
45.1 (1:30.2)
44.3 (1:28.6)
44.7 (1.29.4)
45.0 (1.30.0)
45.4 (1.30.8)
+
B – Row 1500m @ En2-3 effort (5:30-5:45)
5:43.6
+
C – 15 min locomotion
done

Felt much better in my pm session. Much closer to my normal training time, there could be a couple other small factors. I had a huge and later than normal breakfast. A little less sleep and not to mention the emotional stress of the 16.2 redo. But was very happy to close out the day strong.