Ben Plotnicki

A – Scap circles from knees – 60 sec continuous steady movement, rest 60 sec x 4
done – the muscular coordination of this was difficult but a great start to the session as my rear delts were super smoked and this helped warm up.
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B – 12 reps for time 1-arm alternating KB snatch @ 2pd, rest 2 min x 4 sets
44/32/36/34 (did better on transitioning from arm to arm after 1st set, but still didn’t not feel comfortable with a consistent rhythm of alternating)
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C1 – 30 unbroken wallballs, rest 30 sec
C2 – 6 MU’s for time, rest walk 4 min x 4 sets
21/22/20/20
Wasn’t until the 3rd round that I thought the wall balls would even have an effect on the muscle ups, muscle ups didn’t feel great today but doing six in a row was never in question
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D1 – X-band walk x 12 steps/direction, rest 1 min
done
D2 – Glute ham raises x 8, rest 1 min x 3
done

AM
4 min Air bike @ 85-90% high aerobic effort, rest 1 min off bike x 4 sets
heart rate stayed around 135, watts stayed at or above 375 the whole time
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20 min mobility
PM
A – Snatch balance x 1/Overhead Squat x 3, rest 2 min x 5 building sets
175/190/205/215/225 (speed was good but didn’t drop fast enough under bar)

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B1 – BTN seated Z-press @ 2121 tempo x 6, rest 1 min
85/95 X 3 – tempo with this was hard, could’ve gone a little heavier but would have been a struggle to maintain 2 second press
B2 – Supinated pullups @ 22X1 tempo x 6, rest 1 min x 4 (add load as needed to challenge)
stayed bodyweight, joints were a little achy and Supinated definitely challenged my external rotation when I started but felt good as I got going but felt it was better to stay unloaded for today.
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C – 3 sets for times, rest walk 4 min bt sets
Row 40 cals
30 burpees
20 toes to bar
10 HSPU

5:41/5:36/5:44

Row times got progressively slower but not by much, around -7, then – 3 to 4. Last round on rower has more frequent strokes I did not get a calorie per pull, if I had to guess I would say 7 – 8. Burpee’s were faster on round 2 and slowest on round 3. First round of TTB 13 – two breaths – 7, round 2, was 7/7/7, tried to take only breath in b/t and last round did 20 unbroken.

Thoughts here, felt my abs each time as I got back on the tower but the tension eased up quickly. Rd 2 TTB goal was to try quicker smaller sets with short rest and trusting the shirt rest. Last round wanted to prove to myself I could go unbroken.

A – Clean grip deadlifts – 3-4 reps @ 21X1 tempo, rest 3 min x 5 sets
275 X 4, 295 X 4, 315 X 3, (used straps for the last 2 sets, almost lost bar on set of 315 and reason I only did 3, also knew how today’s focus appears to have some grip endurance work so thought it would be ok since I felt I could move heavier weight at this tempo) 335 X 3, 345 X 3
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B – Seated good mornings x 6-8 @ 2020 tempo, rest 2 min x 4 sets
85 X 8 X 2, 95 X 8 X 2
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C1 – Deadlift static hold 30 sec, rest 30 sec (tough load for this time range, no mixed grip)
255 – last round was a fight but 30 seconds was never in question, 5-10 more seconds would’ve been tough though.
C2 – 15 C2B pullups for time, rest walk 3 min x 4 sets
16/16/16/17
This is fun that I am building tons of confidence in my chest to bars. I feel huge progress here but still room to grow
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D – Prowler push back and forth 45 sec continuous movement, rest 45 sec x 4, rest 4 min x 2 sets (heavy but keep turnover high)
135 – thought was easy after first 45, changed my mind after round 2 into round 3
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E – For time: 400m Dbl farmer carry @ 2pd/hand
5:40 (going to go with this as it might have been 4:40). Limiter here was less about my grip endurance and more about my trap endurance

3 sets, start a set every 3 min

8 power snatches @ 115lbs

60sec row @ 1k pace

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3 sets, start a set every 3 min

3 burpee MU’s

60 sec row @ 1k pace

Forgot to go back and look at the rower to track all the rowing intervals. But pace average was between 1:39-1:42.
Distance was 282 on the low end and 298 on the high end for all 6 intervals.

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4 sets, not for time

12 strict toes to bar

12 weighted GHD hip extensions
25lb across focusing on the extension and controlled tempo down.

1/22/2016

A – Squat clean cluster from high blocks – 1.1.1 x 4, rest 15 sec/2 min
265-275-280-285
Missed 2nd attempt at 285, so rest closer to 20/25, and then hit the next two

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B – Front Squat – 4,4,4,4,4. Rest 3 min
275 across – probably a bit heavy for the first set, but grinded through all. Reps 1-2, weren’t bad, rep 3 was good and rep 4 was the grind
These took a lot out of me today but it was not to move some weight.

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For warm up I did 4 rounds at 95% effort
8 deadlifts
3 tng power snatch @ 125
9 Cals on rower
3 tng power snatch @ 125
8 deals it’s

Open workout 15.1
175

So I decided today I was going to go for it and just see what happened. Set a little plan and goals, goal was to start a round every 1:15, I paced round 1 and finished not to much ahead of that pace, so I stayed with that being the plan, and pretty much went right into it. I was able to stay at this uncomfortable fast pace for 4 rounds. But it was in round 4 that I started feeling my girl go, I had to come off the bar at 5 reps in TTB as I just couldn’t hold on.

Even though this performance was down from previous attempt, I’m still happy that I executed a warm up that got me uncomfortable, let the heavy breathing just happen in the workout and didn’t try to slow it down.

20 min cyclical work @ conversation pace (row or bike or combination)Done 
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20 min around the world @ conversation pace

Had to keep reminding myself to slow down and stay at conversational pace 
50ft farmer carry

115/hand 
30 sec belly to wall HS hold
8 toes to rings
30sec/side side bridge
Heavy prowler push @ walking pace 50ft

+90 and indoors on rubber so hard to tell with the amount of friction 
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20 min locomotion/mobility work 

done – did/tried some Ido portal movement 

Movement based prep

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For time

40 alternating pistols
1:46

30 GHD situps
3:32

20 overhead squats @ 175
6:36 – missed my first snatch twice, more laziness and not focusing on position as much as I should. Glad I made these mistakes today.
Sets were 10/10
Goal was to do 10/6/4, but after I got the barbell up the second time I felt better and fresh enough to go straight through.

100ft HS walk
10:10
Hardest part of the workout. Breathing was elevated and excepted it. Was trying to find the happy balance of Keeping abs tight while active shoulders and moving at a good controlled speed. 3 attempts to move 50 feet, 2 to move the last 50 (which was broken down into 40/10, made myself stop because I could feel myself losing it so went down quickly a few quick breaths and made myself kick up before I really wanted to and just finished)

(rest 60+ min, make sure you warm back up thoroughly)

For time @ 90-95% effort

21 AB cals

15 power snatch @ 105

9 Bar over burpees

15 thrusters @ 105

21 AB cals

5:04

Had to run about 30ft after starting clock with no countdown, about 7/8 seconds. Had to restart the air dyne for the second time. Off air dyne 1st time at :58, went 6/5/4 on ps, too much rest in between. Wore lifters and knee braces, body was a little tired going into today, lifters distant feel good on burpees. 11/4 on thrusters, when it counts will be able to go unbroken. Hopped on air dyne and legs didn’t want to work , but 7 Cals with mostly all arms and found the switch with about 25 seconds left and layer it all on the line to finish

A – Deadlifts – 2 sets of 12 @ 255lbs, rest 3 min
18 – felt yucky trying to go afap
24 – slowed it down to the tempo I anticipate going on Saturday. Didn’t feel as yucky, but time under tension is of course worse

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Snatch and energy system warmup

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B – Mini snatch medley, for time and load

Just the snatches and muscle ups

1 snatch
205

500m row @ 1k pace
1:47

2 snatches
195

100 DU’s
98/2 – felt more fatigued in the shoulders here than I anticipated

3 snatches
190

10 MU’s
6/4
7:27
Wanted to open up at 215, but I missed it in warm up, just felt tight through my hips so decided to back off just do to structural feeling. The 3 rep felt the easiest of all of them. Rested 25 seconds (way too long) b/t sets. Must shorten that up big time.

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C1 – 10 alternating pistols for quality, rest 1 min
Check

C2 – 5/leg single leg PVC good mornings with knees touching, rest 1 min x 3
These are so good and challenging

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D – 10 min air bike @ 80% aerobic
check

AM

Open workout 14.4
190
Failed muscle up #11 twice.
Paced this one out perfectly I felt, could’ve pushed the pace even more but I don’t think it would’ve made much of a difference. High volume abdominal contractions have always effected me and I could feel the muscular endurance in this in the muscle ups big time. All sets of 10’s in the TTB, from rep 31-40, wasn’t a problem but I could feel the muscular fatigue. Reps 41-50 weren’t a huge fight but might either, and had the workout called for more I think I might have been able to do 10 more unbroken. Didn’t feel the effects anywhere except for when I went to do the muscle ups.
Wall balls did 17/14/9
Cleans felt good, could’ve done several touch and go’s but wanted to be fresh for muscle ups, finished cleans at 11:27.

PM

Thorough warmup

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Run 800m @ minus 3-5 sec from 3k pace from last week, rest walk 60 sec x 5
pacing wasn’t as consistent as it should have been. Did 2 400m runs building in pace as a warm up, but should have done one more. Also ran with a friend who is a good runner, he helped me keep pace, but might have pushed me out a little too fast.
3:32 @ 4:18
3:34 @ 4:35
3:48 @ 4:40
3:52 @ 4:50
3:50 @ 4:43

I know paces aren’t completely accurate as I didn’t not always stop my watch at the exact time.

A – Squat snatch – 10 singles @ 85-88%, rest 90 sec 
195 X 3, 200 X 7
Felt some good positional stuff today, hip drive and speed weren’t great on all but 9 out of 10 felt pretty clean and crisp

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B – HS walk – 3 min AMRAP of unbroken sets of 10m
4
Only 1 fall at the very start and 2 meters short of 5 as time expired, wanted to take every last second of rest that I could but flirted too log with recovery

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C – 4 min AB @ 90%, rest walk 1 min x 4 sets
Done
The 1 min rest walk didn’t last very long and tried to track heart rate on this

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D – 20 min locomotion work
10 minutes was all I had time for after session and before coaching and finished with 10 more minutes later in evening.