Ben Plotnicki

A – Deadlift – 12 reps for time @ 225lbs, rest walk 2 min x 4
17/16/17/16
Just hard for me to go faster here as much as I tried or want to.
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B – Parallette L-sit ALAP, rest 3 min x 3
26/25/17
Limiter on the first 2 sets was my right quad. Last one my abs just couldn’t stay engaged to keep my legs above 90 degrees
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EMOM x 15
Min 1 – 12 C2B pullups
Felt much improved here today. Didn’t feel a fall off in mechanics until round 5. All unbroken and all butterfly. Pretty happy here. Roughly around 13-15 seconds every round
Min 2 – 12 burpees to 6in touch
Min 3 – 12 Power Cleans @ 95lbs
Holy crap this became a big mind f$&# and way harder than I expected.
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Standing banded abductions x 10/leg
SIngle Leg PVC good mornings with knees touching x 5/side, rest as needed x 3
this was way way harder than I expected from a balance perspective.

AM

swimming went well this am.
100m warmup

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200m freestyle at tough pace, rest 60 sec in place x 6

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Back stroke 50m, easy

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200m freestyle at tough pace, rest 60 sec in place x 6

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100m warmup

Rest 3+ hours

PM

AMRAP 10 min

Assault bike 20 cals

5 MU
3 + 21
muscle ups felt good, bike slowed down after rounds 1 and 2
(immediately at 10 min mark)

5 min to find 3RM hang snatch
185
Today I tried something a little different than previous maxes after testers. In the 3 rep format I chose to hit singles as I got to the wanted I wanted to attempt my first 3. In my head I felt the pull and receive would be tired so going singles wools loosen up and dial in the pull. After hitting a single at 175 went straight to 195 and missed so hit 185 with a little over 1 minute left. I respond better with a little rest before making the first attempt.

Not a ton of sleep and right into an airplane. Trained earlier than normal after arriving back home.

A – Find a tough thruster from rack
235

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B – Open workout 15.5
8:10
Wasn’t mentally ready for this today but had a pretty solid warm up. Transitions onto the rower could’ve been much faster. Thrusters were slow and steady.
27 Cals – roughly 1:14
27 thrusters – 20/7
21 Cals – I think around 1 min (couldn’t mentally go to that dark place at this point)
15 cals – slower getting onto the rower and not sure time
21, 15 & 9 unbroken
9 Cals and 9 thrusters was about the only time today I pushed hard.
Pretty confident that if you program this again or it is a redo in the open that with proper sleep and not being tight I can go sub 7.

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C – 10 min air bike cooldown
Completed

Let me start by saying I had to change my plans and train at a globo gym.

So I don’t think the c2b pull ups were completely fair. They were performed on one of those multi grip hand position pull ups set ups. As much as it made it easier I did fell and think that there was some value in mechanics on the angle of the bar. I know it’s not the same but I felt better on mechanics in the same big pull.

A – 25 C2B pullups AFAP, start a set every 5 min x 3
I did 4 sets because I felt it was easier so wanted to get the contraction volume.
:57 (8/12/5)
44 (15/10)
43 (20/5)
32 (25 – just wanted to go for it because it did feel raised but don’t think all reps would’ve cleared the right height)

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B – EMOM x 15

Min 1 – Row 13 cals

Min 2 – Row 15 cals

Min 3 – Row 17 cals
This was definitely challenging on the 17 cal interval and gave me the opportunity to play with spm, cadence and effort
low back was a little fired up after but i am sure this is because of airplane and travel. tomorrow will be spent doing tons of mobility.

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C1 – BB hip thrusts x 6 (3 sec hold at top of each), rest 1 min
115 across

C2 – Standing banded abductions x 12/side, rest 1 min x 4
got to use the abduction machine for this lol.

AM – Row 14 min @ 80% aerobic pace, rest 3 min off rower x 3
Done

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Ido Portal locomotion work
Done

PM

A – Hang muscle snatch x 3/Pressing snatch balance x 3 – 4 sets, rest 2 min
125 X 3, 130
Figured a couple things out on the muscle snatch that I had never felt before more due to lack of exposure. Pressing snatch balance at 3’s feels better but still want to get over that 125/130 hump.

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B1 – 10 power snatches AFAP @ 135lbs, rest 90 sec
24/26/24
The limiter on going faster after round 1 was the hip drive. Last round was just knowing it was the last round

B2 – 15 burpee box jump overs @ 20 in, rest 90 sec x 3 sets
43/37/38
First Set stepped into the first 4 reps and told myself it’s AFAP not pace so then opened it up for me.

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C – AMRAP 8 min

Sets of 10m unbroken HS walk
6
Started out OTM for 3 rounds then missed attempt 4 and 5 by falling at 8m due to mental errors

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D – Passive hang from pullup bar – accumulate 4 min
holy forearms

A – Wtd pullup – 3,2,1. rest 3 min70 – 96 – 105 – (wanted to go for just one more single to see if I could do it. Had to kip that final inch or so to finish the pull and got 123)

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B – Nate

20 min AMRAP

2 MU

4 HSPU

8 russian swings @ 2pd

14 + 4

A couple of things happened today. I learned that I need to prioritize, structure and plan a solid warm up. I have gotten lazy with this recently and needed a mental kick I the ass to refocus this. 

I also chose to use a set of rings that I never use to get used to not always being able to have the equipment I normally use. It never greatly effected my muscle ups but a couple of visual points I normally look at where not there and missed some technical mechanics because of this. With only 2 muscle ups I never got a chance to find that groove of muscle ups. 

KB swings of course takes the longest in this and it has been a while since doing full swings so I felt more fatigue in my traps than I should. 

Positives – did strict hspu for the first 7 rounds. Did 7 rounds in the first 7 minutes so I was happy that I had no drop off in the 2nd 10. 

(immediately upon completion)

C – 5 min to find a max effort shoulder to overhead from rack 

275

Wanted to open at 255, bit when I untracked it my midline felt way more fatigued than I anticipated. So went 225 – 255 – 275. Didn’t have much hip drive but I felt I had good speed under the bar. 

AM
Shoulders/neck/traps were pretty lit up so my swimming mechanics were way off. Spent about 30 minutes in the pool doing drills. This helped me get really warm so finished with some good quality 50m tough pace intervals EOMOM X 6.

200m swim warmup

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100m freestyle at tough pace, rest 30 sec in place x 6

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50m slow flutter kick (25/side)

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100m freestyle at tough pace, rest 30 sec in place x 6

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200m swim cooldown

Rest 3+ hours

PM

A – Front rack walking lunges x 16 steps, rest walk 2:30 x 4 sets (you pick weight, make it tough)
185 – might have been a little too tough. But I finished in prescribed work and rest so maybe not.

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B1 – Single leg BB RDL x 6/side, rest 1 min
95 across
Legs were pretty tiered just to balance, stayed at that load and focused on good tempo, tension and tried to improve my balance.

B2 – Tuck ups x 15, rest 1 min x 4

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C – Heavy prowler push 30 sec grinding effort, rest 2 min x 5
+205

A – BB Z-press x 6 @ 20X2 tempo, rest 2 min x 5
115 across
Was good with the hold and negative, around set 4 and 5 pressing speed definitely slowed down.

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B – 10 squat clean thrusters for time @ 155lbs, rest walk 2 min x 3 sets
:38 – unbroken
:41 – unbroken – rest walking is relative as I did not want to keep moving.
:45 – 9/1 – rep 9 was a long slow press out, wanted to go unbroken but the slower drive made think I would have a better chance with a quick breath.

And this last set put me over the edge. Not recovering well as soon as I go there, and I tried going there and felt like I did.

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C – 15-12-9 for time

Row cals

S2O @ 115lbs

Toes to bar
6:17
First round done at 2:01, 4:40. All reps unbroken. T2b felt good, pp felt like work and for the lockout felt shakey more from the yuckiness of the thrusters not from the movement.

Felt like shit and not recovered from the thrusters but felt much better as I went through the 9’s and felt normal as soon as my heart rate slowed down after. Wanted to do this in the 4-5 minute range, might have had the chance had I longer time to recover but I did not.

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D – Glute bridge march x 16 alternating steps, rest 2 min x 4
done

AM

After thorough foot/ankle/knee warmup and energy system warmup
Spent a good chunk of time on joint warm up and running drills. Should’ve gotten a little more est warm up in but was running out of time.

Run 3k for time
13:45 (13:57 was previous)
Splits
4:14
4:45
4:43
Felt good but I can push a little harder, of course the time was an improvement, but were I feel the biggest improvement is the effort, I feel like in June I had to work really hard to run that time, today felt very relaxed and in control.

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20 min mobility cooldown

PM

A – Front Squat – 3,2,1. Rest 3 min
315-335-345

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B1 – Side lying adductions x 10/side, rest 1 min
Done

B2 – Standing banded abductions x 10/side, rest 1 min x 5
Done

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C – AMRAP 8 min

10-20-10m shuttle sprint

3 MU’s

6 Front squats @ 135 from ground
6 + run + 1 front squat
Legs felt heavy on the run, the muscle ups felt like a rest station, tried to find a happy medium of good rep cadence with front squat. It was light but if I moved to fast through them the run was effected mostly on the turnaround.

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D – Air bike 8 min cooldown
done

AM – Row 12 min @ 80% aerobic pace, rest 3 min off rower x 3
Done

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Ido Portal locomotion work
Done

PM

A – Pressing snatch balance x 3/OHS x 3 – rest 2 min x 4 sets
125-130 x 2 – 135
Felt a knot around my scap creep in. Didn’t hurt

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B – Power Clean cluster – 1.1.1 x 3, rest 15 sec/2 min (not max effort)
235 across
Didn’t feel much pop today.

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C – Open workout 15.4
93 (-21)
Think I paced and broke up the hspu too much. Wish I had video’d so we can analyze where I could’ve made up time.
Not too pisswd because I understand we are just not starting to increase the frequency of open workouts and “Crossfit” workouts. But still wanted to be at least close to last year.

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D – 4 min row cooldown
done