Ben Plotnicki

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.

Felt really really good with my performance today by way of pushing my effort.
Used a detailed and thorough warm up.
And the biggest difference today was after my normal breakfast (plus a few extra carbs) I did not eat a snack like I normally do. Instead supplemented with some BCAA. I’m not going to attribute my effort today to those two factors but I will test this out a few more training week days and see if the mental and physical stimulus is the same.
Also C2B pull ups felt much improved, 2nd set felt the best and wish I had video’d that one to show but I get set 3 and 4, and even though they didn’t feel as good as #2, I still feel like I have improved a lot here.

A – Clean pulls from blocks just below knee 4×4, rest 2 min
130-135-140-145-150 (kilos) (did an extra set, b/c obviously the first set was too conservative)

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B – 4 sets, start a set every 5 min (push the pace)

15 C2B pullups

10 deadlifts @ 225lbs

5 burpee box jumps to 30in
56/53/54/51 (went double overhead on last set to not waste time setting up with mixed grip, would not have been able to keep up the pace on deads had I done this prior to the last set, was pulling mostly with low back.

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C1 – 1-arm hang from rings ALAP, 2 sets/hand
10 seconds was a fight every time on the left side, stayed the same on the right side even though could have gone a little longer

C2 – Inverted thigh slaps x 10 (5/side), rest as needed x 4 sets (1 after each hang)
done

AM

100m warmup

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AMRAP 15 min

100m swim (work on breathing patter

24 russian swings

6 burpees
3 rounds with 16 db snatch @ 40
Better on breathing by was stiff and mechanics weren’t as fluid.

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Swim 250m cooldown pace

(immediate hot shower and post workout shake or meal, then rest 3+ hours)

PM

A – Clean – Work to a tough double, less than 15 sec bt reps
250
Didn’t feel a ton of hip pop today.

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B – 5 min AMRAP

5 strict HSPU

5 front squats @ 185lbs (from ground)
5 + 1
Got done with round 1 about 38/40 seconds and I wanted to wait just a little bit because I knew the handstand push ups would eventually catch up to me. Round 3 hspu started slowing down, stayed unbroken until round 5 with just inside a minute left did 2-2-1, with hopes of having enough left in the tank to get more.

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C – AB 10 sec sprint, 20 sec @ 350 watts, 30 sec slow spin x 8 this had a yuckiness to it.

A – 12 MU’s for time, rest walk 5 min x 2 sets
1:07 – 9/3
1:19 – 9/3
More so on the second round but I was mentally so concerned with failing reps that I definitely rested to long instead of going for it and resorting to a couple of singles or a 2/1 just to shave off some time.

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B – 15-12-9 for time, ALL OUT

AB cals

Burpees
4:15
The 2nd half of the15 burpees punched me I the face. You said go all out and I wanted to. Didn’t get feeling back in my legs until second half of 12 calories. 12 burpees felt slow. Last 9 burpees were a mental test and tried the wide foot burpee and anything to keep moving.

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C1 – Side to side weighted cossack squats x 12, rest 2 min
35 across with double KB front rack

C2 – KB bent press x 5/side, rest 2 min x 3 sets
35-44-53
This was a good kind of hard where I was still trying to get comfortable with the movement pattern

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D – 6 min row cooldown @ conversation pace check

AM (after thorough warmup)

Run 3k for time
13:37 (13:45 on 12/12)
1K – 4:31
2K – 4:37
3K – 4:29
Started a slower pace today, which was obviously beneficial. Also did by myself this time which had a difference on pacing. The last 1000m I kept telling myself that it was ok to be uncomfortable so pretty happy. Now just need to get familiar with pacing better so I can run negative splits.

PM

3 rounds for time

4 MU

8 HSPU

12 GHD situps
4:33
If there was a 4th do not think I would’ve been able to do the muscle ups unbroken. GHD’s definitely took a ton out of my kip mostly in rd 3 not as much in rd 2.

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B1 – Hip extensions x 15, rest 1 min
Done

B2 – Thigh slaps in supported handstand, 10/side, rest 1 min x 3
These sucked

AM – Row 16 min @ 80% aerobic pace, rest 3 min off rower x 3
done
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Ido Portal locomotion work
Done

I was heavily effected by mental stress and lack of sleep today. I was DD last night leading to poor sleep, just haooy i got to train even though it wqsnt of highest quality.

PM
A – Snatch balance x 3/OHS x 3 – 5 building sets, rest 2 min
175-185-195-205-215
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B – For time
20 power snatch @ 95
15 power snatch @ 135
10 power snatch @ 165
5 power snatch @ 185
9:30
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C1 – Wide grip pronated strict pullups @ 31X1 x 4-5, rest 90 sec
Done
C2 – Planche lean with feet elevated x 30 sec, rest 90 sec x 4 sets
Done
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D – Passive hang from pullup bar – accumulate 4 min
done

A – Clean pulls 3×3, rest 3 min
305 – across – got to get stronger here, happy with position, not super explosive but heavier than I have been going here.

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B – Single leg snatch grip RDL x 5/side, rest 1 min bt sides x 3
75-95-95

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C – EMOM x 20

Min 1 – 14 C2B pullups
Felt great here, cycle time still needs to get faster but maintained butterfly on all, big confidence boost for me

Min 2 – 15 ground to overhead @ 75lbs
Power snatch rd 1, muscle snatch for most of rd 2, rd 4 juts wanted to see about using a c&j and this was just a bad idea.

Min 3 – 16 row cals
Didn’t track my time but went for it since I knew I had rest coming.

Min 4 – Rest
You must have felt sorry for me to give me a minute off. Lol.

Did a much better job warming up going into this and I felt great. Calm and good breathing on c2b. Gto sky rocketed my heart rate but in sure the good warm up is the reason it came back down so quick

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D1 – Standing banded abductions x 12/leg done

D2 – Cossack squat x 6/leg, 3 sets, rest as needed
done

AM

100m warmup

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10 rounds for time

50m swim

6 burpees out of pool
21:01
I know this is slow and took my time in a couple of places. But this was a big confidence booster for me that all the technique work over the past weeks starting feeling more natural as I got tired and keep moving. It was also super f-ing cold getting out of the pool to do Burpees. Breathing and staying streamlined is one of the big goals I am continuing to work on.

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Swim 250m cooldown pace

(immediate hot shower and post workout shake or meal, then rest 3+ hours)

PM

For time

20 MU’s
7/4/3/2/2/2 – 3:30?

40 Power Cleans @ 135

60 toes to bar
17/13/8/7/8/7

80 wallballs
15/15/18/????/9

100 DU’s – unbroken
21:35
Felt heavy on muscle ups today plus I’m not sure what it feels like to not have sore lats lol.
Barbell cycling today smoked me. Big set on TTB felt good but definitely too aggressive, at this point just wanted the workout over. Wall balls was fighting mentally to keep doing big sets, normally a strength for me, but shoulder fatigue and breathing were limiters here. Did a thorough warm up but not enough pushing in warm up.