Ben Plotnicki

AM – Row 3 min @ 80% aerobic pace, rest 1 min off rower accumulating 1-arm thoracic bridges x 3/side, 5 sets
Done

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PM

WZA qualifier
#5 – 5 rep C&J for total tonnage in 5 minutes
1330
255 (pic+pj) – 255 – 265 – 275 – 280

Qualifier #6
6 min amrap of muscle ups & sq/snatch
40
Felt muscle up fatigue really kick in towards the end of 6. First couple of reps in the 8 felt good. Last 4, were tough, knew I was going to finish but limiter was muscle fatigue and sustaining good gymnastics position and kip in the last 4 of the 8.

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Bike flush 10 min
done

A – Low bar box squat 6 sets of 3, rest 2 min (moderate loading)
225 across

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B1 – Good mornings x 6-8, rest 90 sec
135 X 6 across – don’t ever recall having the confidence in my back to do 135. No pain and felt good but it was work.

B2 – BB OH carry 30m (KB hanging in bands from bar), rest 90 sec x 4
70 X 2, 100 X 2
The 100’s felt like I was on an old wooden roller coaster, and I had to turnaround which made it extra fun. Used a bamboo bar.

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C1 -DB reverse flys x 10, rest 1 min
20-25-25

C2 – DB Bicep curls x 12, rest 1 min x 3
40 across
Do not have a pair of 35’s, wasn’t as strict on movement as I could be but it wasn’t terrible.

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D – Band pull apart super series
done

WZA HSPU/C2B redo
Against coaches recommendations redid yesterday instead of today so was pretty smoked.
Did a bunch of general movement and mobility.

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2 min Air bike @ 85%, 1 min slow spin x 4
Maintained 392-409 watts and around 67-69 rpm

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DB ext rotation light x 15/arm, 3 sets, rest as needed
15lbs at a good steady tempo

And FYI – I got the days mixed up in my design and completely mixed up and messed it up. 

Am. Redo of WZA qualifier #3.
106
3 reps better and pretty close to a minute better on tiebreaker.
C2b’s are starting to feel a lot better. Endurance in the hspu felt weak today. Lockout in extension felt fatigued.

Pm.
Redo of WZA #4
Got to the rower and realized I was not going to beat my previous time so I slowed down.
Thought my pacing and plan was better, did do bigger sets on the back end of t2b, however my abs felt smoked when I got to the wall balls, so much I felt I wanted to throw up. I made myself do the wall balls unbroken because I knew time was limited and then as I set down on the rower I had nothing left in the tank mentally or physically.

I was able to grind in the am session and not listen to negative self talk and in the pm when I wanted to rest on the back end of the workout I pushed through and this spent a lot of that energy I felt I lost towards the end of the workout.

I know this will be something I have to deal with in future comps, however I have been putting a lot of emotional stress on myself this week/weekend and just need to not attach myself so much to this and just enjoy the process and the hard work. It will all be worth it in the end, I know I am improving and plan on continuing to develop and love putting in the work. Tomorrow is another day and looking forward to the challenges I will be faced with.

AM – Bike 25 min @ aerobic pace

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10 min locomotion work

PM

A – Dbl Barrel front squat – 4,2,1,4,2,1. rest 3 min
215-245-265-225-255-275

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B1 – Rear foot elevated DB split squat x 8/leg, rest 1 min
60 X 4 sets.
Last set on the left leg I felt an uncomfortable pop in my right hip flexor. We will monitor this situation. Walking lunges are uncomfortable but squatting does not hurt at all. The monster walks were fine as well. So I am not majorly worried but still a level of concern.

B2 – Banded lateral monster walk x 16 steps/direction, rest 1 min x 4
Done

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C1 – Banded tricep pulldown + 1 sec squeeze x 14, rest 1 min
Done

C2 – Lean away pullups @ 31X1 x 3-4, rest 2 min x 4
4-4-4-3

AM – Row 3 min @ 80% aerobic pace, rest 1 min off rower accumulating 1-arm thoracic bridges x 3/side, 5 sets (did this in pm before WZA #4)

WZA #3
103
Poor warm up, heart elevated a little more than I expected. Going to watch videos of both tomorrow and will send over the work/rest ratio. also felt like i rushed myelf a little and did not relax and execute the movements like i potentially can, mostly because i know this workout targets some of my weaknesses.

In #3, c2b felt pretty good, hspu felt a little off. Traps lit up a little but no other major limiters.

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PM

WZA qualifier #4
17:34
In both cases, I am just afraid to push myself to the limits of potential failure. I paced way to much here, I know exactly what to do different and make changes on #4. In hindsight kind of disappointed that I didn’t challenge the limits here.
long video that i tried to upload.

#3 don’t know completely where to make changes yet, I’m sure the video will help along with a better warm up.

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Bike flush 10 min
done

A – Snatch grip deadlift @ 31X1 x 3/Snatch Pull x 1, rest 3 min x 5 sets
225-235-240-245-250

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B1 – BB front rack step ups x 6/leg, rest 1 min
135

B2 – BB single leg hip thrusts x 6/leg, rest 1 min x 4 sets
115 – went lighter this week but felt more in control with the movement

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C – 10 sets

20 sec row @ 90%

20 sec burpees

20 sec DU’s

rest walk 30 sec
Goal was to hold pace on the tower of 1:37-1:39.
Burpee did 7-7-7-6-6-6-6-6-6-6
Double unders – only wet unbroken in 3 rounds and was about 22-27 on each
I have to be at 600 or more doubles in the past 3 days

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D – (1-arm KB OH press + KB High windmill) x 4/arm, rest 1 min bt arms x 4 sets

35, 44 X 3 tricep on the left arm were pretty smoked so the 44 was doable but a grind

AM – Bike 25 min @ aerobic pace
Done

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10 min locomotion work
Done

PM

A – Push Press x 2/Split Jerk x 1- 6 sets 70-75% effort, rest 2 min (2 sec hold in split position each jerk)
205 X 2, 215 X 2, 220 X 2

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B1 – DB bent over scap retraction x 10/arm, rest 1 min
60 X 2, 70 X 2

B2 – 1-arm half kneeling landmine presses x 10/arm, rest 1 min x 4
27 X 2, 33 X 2

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C1 – Glute ham raises x 12, rest 1 min
Done

C2 – 20 sec active hang from pullup bar in hollow position, rest 1:40 x 3
done

Redid WZA qualifier WOD #2.

284 tiebreak time 5:30. On redo, I broke 135 into 3 sets so I would take less rest at the 155 load. This paid off well as I was about a little over whole minute ahead of my time the previous day. At 195, had about 30 seconds and did one squat clean thruster, dropped the bar and gave myself 10 seconds. Did one rep and knew I didn’t have enough time to put the bar down and went for it but could not press it out.

AM – Bike 25 min @ aerobic pace
Done

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10 min locomotion work
Done

PM

A – Dbl Barrel front squat – 5,3,1,5,3,1. rest 3 min
Completely underestimated where my numbers would be here so the first wave was way off so I did a couple of extra sets to accomplish the task , but second wave was way closer to potential.
185-215-255

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B1 – Rear foot elevated DB split squat x 6/leg, rest 1 min
60-65-70-70

B2 – Banded lateral monster walk x 12steps/direction, rest 1 min x 4
Done

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C1 – Banded tricep pulldown + 1 sec squeeze x 12, rest 1 min
Done

C2 – Lean away pullups @ 31X1 x 3-4, rest 2 min x 3
these are awesome 4 across

AM – Row 3 min @ 80% aerobic pace, rest 1 min off rower accumulating 1-arm thoracic bridges x 3/side, 4 sets
Low 1:50’s

PM

A – Squat snatch – 1 rep EMOM x 15 @ 81% 1RM
185 – 15 for 15
Warming up felt a little heavy just figured due to lack of exposure to the overhead movements

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B – BTN snatch grip push jerk x 3/OHS @ 32X1 x 3, rest 3 min x 4 building sets
165-189-185-190

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C – 15-12-9 for time, all out

Thrusters @ 95lbs

Burpees
3:45
Yuck
Finished set of 15’s at 1:25 grabbed the bar for the 12’s right away. This made the 12’s feel harder than they should’ve but kept moving pretty solid, slight pause on the lockout overhead. Started feeling fatigue mid quad more than anything. Started the round of 9 at the 3 minute mark and the last burpees of course went all out with everything I had left.

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D – 5 min row cooldown
done