Ben Plotnicki

Much better day today. Better night sleep but still need to catch up on some rest. Nutrition intake is starting back on track. My cough has been from allergies and is waining but still present.

AM

Row 1000m @ Z2, rest 2 min off rower and do 4 thoracic bridges/arm
Did 8 bridges per side. I really like this and can see a ton of value in it.

PM

A – Power snatch from blocks at mid thigh – 1 rep EMOM x 12
175
Did 4 extra sets as I figured out what I had been missing around round 8. Didn’t have much hip pop today but as I progressed I rounds started fine tuning technical components to make up for the moderate hip drive.

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B – EMOM for 8 min

6 Deadlifts @ 225lbs

6 strict ring dips
Avg finish time was :24
I could’ve done one maybe two more rounds of unbroken ring dips, felt strong and solid until the 8th round

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C – EMOM for 8 min

odd min – 10m HS walk + 25 DU’s
Working on speeding up these handstand walks but that is a work in progress avg time was around 16 seconds

even min – 5 strict pullups + 5 strict toes to bar
I am finding out that I am holding my breath too much on pull ups so I was breathing harder than I should be here but at least I know why now.

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D – Side arch body hold 20 sec/side x 3 sets, rest as needed

Not a goodnight of quality sleep at all. Very restless and not near enough sleep. Survived the day with caffeine and the am skill session was ok but the pm get worse as it progressed. I have had a nasty cough that has gotten worse as the day progressed, I’m hoping a goodnight of sleep tonight will fix everything.
Also my nutrition is a bit off and I am going to dedicate myself to cleaning that up to.
Today is the first day that I have felt a little beat up but I attribute that to poor sleep, weekend travel and hotel stays, not optimum nutrition. I know after dialing all of these back in it will take a couple days to feel better but I don’t like having shitty training days like today.

Am – skill
15 minutes triple under work.
4 rounds for quality
6 double KB thruster @53/hand
4 bar muscle ups + 6 t2b
30 second wall facing handstand hold

hip/hamstring/glute warmup

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A – Hang Squat clean 2 reps every 30 sec x 8 @ 55% max
165

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B – Banded front squats – 3 reps every 45 sec x 12, AFAP up and down
135
Weight felt light, band tension felt good and felt fast and quick.

+

C1 – Russian KBS x 12, rest 30 sec
Done

C2 – GHD situps x 18, rest 90 sec x 4
Done
But couldn’t find my normal setting on the ghd so it was a struggle getting comfortable.

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D – EMOM x 24
Only did 4 rounds, felt so much mental fatigue and felt I was only going to do more harm than good.

Min 1 – 8 S2O @ 135lbs AFAP

Min 2 – 4 MU’s
It’s been a while since doing muscle ups so I felt a little rusty, 3rd and 4th round felt better even though I felt a little labored today

Min 3 – 6 burpee box jumps 24in

Min 4 – 12 Row cals

Kind of a different day. Left home early am and had to drop in to CrossFit Flagstaff. Luckily they were front squatting for strength so I got 4 sets of 4 @ 315. Extremely hard today 3 and 4 in every set were work. I attribute to being in the car for 3 hours. 

Also had to do an easy WOD with the class that killed me. Training at 7000ft is a whole different monster. 

The likelihood of anything other than zone 1 and mobility today is very slim. 

A. AirDyne
30 seconds high effort
30 seconds slow spin

B. SMR
It-band, TFL, psoas, and thoracic extension

C. 8 rounds for completion
40′ yoke walk @ 465

D. Wall facing handstand holds
5 sets @ 30 seconds

KB windmill x 6/per side @ 35

E. 10 minute cool down

Am – skill session
A. L-sits, 6 sets @ 10 seconds.
My quads became the reason holding for 10 seconds became harder.

B. 4 rounds of quick pace but not for time
30m farmer carry @ 115/hand
10 alt pistols
10 quick lateral box jumps @ 18″

I definitely plan on doing more farmers walk as this was not super hard but walking slow increased my own personal difficulty. Pistols felt good today as I worked on ankle mobility warming up and the lateral bounding at this height wasn’t a problem but it got me breathing pretty hard

Pm

Warm up with
20 ft handstand walks for speed and improving mechanics

A1 – Half kneeling 1-arm landmine press x 8/arm, rest 1 min
40 x 2, 45 x 3
Left arm couldn’t have handled any more weight today. Triceps were also pretty smoked from yesterday as well.

A2 – 1-arm suitcase deadlift x 8/arm, rest 1 min x 5
125 across
Felt super strong, stable and controlled on left side. Right side felt controlled but not as strong.

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B1 – 1-arm ring rows x 6/arm, rest 1 min
Done

B2 – 1-arm DB side bends x 6/arm, rest 1 min x 4
50, 65 x 3

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C – Reverse wtd bear crawl x 30 sec, 90 sec rest x 6
Much harder going backwards than forward

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D – Airdyne 15 sec HARD, 45 sec slow spin x 8, rest walk 5 min x 2
Rough day for the AirDyne.
1st set was on the assault bike which we had to tighten up the bike because the chain came off and it was so tight and hard to maintain 500 watts so I felt more leg fatigue then overall hard output.
2nd set was on an AirDyne which the monitor doesn’t work so just tried to go ham on it but have no measure of output.

AM

Row 3500m @ Z1, off rower every 350m to do 3 TGU/arm
Started getting really bored with the TGU so I started executing the movement with different objects. Slam balls, empty barbell. It helped change things up but made it a little bit more difficult but at least added something to the challenge.

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15 min thoracic spine and pec mobility

PM

A – Power Snatch from blocks at mid thigh – 1.1 x 8, rest 15 sec/2 min
170-175-180-185, 2 sets at each load.
Missed the very last rep, more on a technical component than fatigue or load.

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B – EMOM for 6 min, rest 4 min x 3

5 front squats from ground @ 185lbs

5 HSPU (start strict, transition to kipping as needed
This was a true grind. First round front squats felt hard but good. And all hspu unbroken. Started kipping in round 4 of the second set.
Round 3 was work. Limiter became low back fatigue in the front squats and breathing. In minute 3 finished with about 10 seconds and the same for minute 4. Was afraid that I might not be able to finish in enough time for minute 5 so I took one minute off and grinded through 5 and 6. Was a little pissed and frustrated at this point. But was not going to quit at all.

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C1 – Belly up wtd chinese plank 25 sec, rest 35 sec
15 kilos on set one but wasn’t confident I could maintain good active position so used 10 kilos on the last 3.

C2 – Hamstring curls x 8 with feet in low rings, rest 90 sec x 4
Done
Used TRx for this.

hip/hamstring/glute warmup

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A – Banded Back Squats – 3 reps EMOM x 10 AFAP up and down
165
Went through all 3 reps quickly, wasn’t sure if this was the goal or if wanting a quick pause at the top.

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B1 – Banded pull throughs x 15, rest 1 min
Done

B2 – GHD situps x 15, rest 1 min x 4 sets
Done

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C – EMOM x 24

Min 1 – 8 S2O @ 115lbs AFAP
Around 8-10 seconds per round by way of push press

Min 2 – 8 C2B pullups
Last round went to shit for rhythm and speed. Middle rounds were probably best as I found a groove but the overall volume was my limited for continued speed and rhythm.

Min 3 – 8 ring dips
All strict

Min 4 – 8 Supinated BB rows @ 115lbs
Done

AM

Row 5k at Z1, off rower every 500m to do 30m bridge wall
Bridge walks were not happening. Was able to bridge up 6 reps per round but was more dominant bridging from the hips. Will work on being more evenly balanced and being able to get the elbows extended.

PM

A – Power Clean from high blocks – 1.1.1 x 6, rest 10 sec/2 min
185 x 2, 195 x 2, 205 x 2
195 felt the best, quick crisp and clean.

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B – 10 rounds for time

5 deadlfits @ 245lbs

10 box jump step down 20in

15 DU’s
9:31
Went EMOM for the 7 rounds. Was finishing around 47/48 every round. Deadlifts felt a little heavier today than they normally would (more mental than anything as I pushed through every round of them quickly) so wanted to approach today with keeping the heart rate under control and smooth on the box jumps.

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C1 – Face down chinese planks 20 sec on, rest 1:40
Done

C2 – 1-arm standing DB upright row @ 3121, 5/arm, rest 1:30 x 4 sets
20lb across
Right shoulder felt a little creepy here in the up holding position so I went a little faster o the tempo here than prescribed. Have never had any real shoulder issues so I’m not too worried about this but will keep monitoring it.

Had a Pre workout cocktail of electrolytes and I felt pretty good. Other than the rowing today there wasn’t much to test the dizzy spells Ive had but it’s at least a baseline to start from.

A1 – Banded glute bridge x 40 sec, rest 30 sec

A2 – Banded adduction x 10/leg, rest 30 sec

A3 – Spiderman stretch x 30sec /side, rest 30 sec

A4 – Half kneeling hamstring stretch x 30sec/side, rest 30 sec x 4
Done
The banded work was really good because I do not normally use these 2 movements in my dynamic warm up so I felt it prepared my flutes really well.

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B – Back Squats – 5 sets of 4 @ 310lbs, rest 3 min
Done
Felt good but it was definitely a grind. 4th set was the hardest as rep 4 was a fight. Felt like it took for ever to stand up when in reality that’s probably not the case. Set 5 of course a mental victory for being the last set and I was more mentally prepared for the fight.

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C – Row 500m @ 1:40 pace, rest walk 2 min x 4
1:40.2
1:40.9
1:40.5
1:40.1

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D – Single leg opposite arm deadlifts x 10/leg, rest 1 min bt legs 4 sets

40, 50 x 3.
Balance was much better today.

Very very sore today, just happy to move around and get some good blood flow.

A. 10 min AirDyne
30 seconds sustainable effort
30 seconds easy effort

B. 15 minutes of mobility

C. Worked up to a heavy 30′ Yoke Walk
547
Heaviest I’ve ever done but soreness made it hard for me to have energy or drive to do more.
So did 4 more 30′ walks at 457

D. 3 rounds
60 second FLR
1/1 TGU (53, 62, 70)

E. 10 minute AirDyne flush