Ben Plotnicki

Embraced the fact of being comfortable with traveling, not normal sleeping, time zone change, etc. and not being able to control a lot of things. Dropped in to a gym and did not have a ton of time during their open gym so this was also a factor that I embraced that seemed very relative to a competition setting. 

A. 1RM Push press 

238 (pretty sure this is a PR)
went for 243, missed it from a mechanical perspective. 

Rest 4 min

B. AMRAP PP @ 80% of A

10 – set myself up for this after my 2nd or 3rd rep I told myself I had to get 10 reps, so when I got to 11 I didn’t fight for it, not enough killer instinct but at that point not sure I would have been able to maintain push press standards to complete the loft anyway. 

Rest 4 min

C. AMRAP in 18 of
15 box jumps
12 s2o @ 115
9 t2b

8 + 8 (296)

Forgot how hard it was to breathe in humidity but that’s just an excuse. Wanted to maintain a round every 1:45 – 2:00. My limiter was maintaining a good breathing pattern on the box jumps. I went to a step down (for at least 10 out of the 15) to try and control breathing and heart rate in the box jumps. Shoulder to overhead was easy, felt fast, and had no problem breathing hear, all executed with a push press. All t2b done unbroken, had high respiration hear, but did not feel it effected me too much as I was able to get my first box jump in fairly quickly after finishing the round. 
Hands down the limiter was the box jump, from overall reps/volume breathing and ability to maintain consistency and high turnover rate of reps. 

A. A – Handstand walk – AFAP accumulated distance in 3 min
150m
I would like to try this again, for one I would like to see if my plan was good or bad. I know that I can go unbroken on 30ft walks consistently, so I set up markers for 30ft at a time. Did the first 30ft in 13 seconds. Didn’t watch the clock for my rest but did the next 30 and finished at the 46 second mark. From there started slowing no down quickly. One theme for me is my lack of gymnastics endurance. In regionals I did the 100ft with one beak in roughly 40 seconds give or take. This is one of the reasons I’m wondering or questioning the 30ft at a time.  

B. 5rft
1000m row
15 pull ups
15 thrusters @ 75
15 Burpee 

37:34

Had a goal to remember times per round but lost the ability to think and remember in this workout. Finished round 1 somewhere around the 7 min (and change mark) and round 2 around 15:38. Pull ups 9/6 in rounds 1-3, unbroken in rounds 4&5. All thrusters done unbroken. Kept moving on burpees just at a slower clip. Plan was to find a consistent pace even from the beginning. Did well with this on all movements except for the burpees. 
         

1k row/avg 500/spm

1st row – 3:57.5/1:58.7/21
2nd row – 3:57.9/1:58.9/23
3rd row – 3:56.4/1:58.2/21
4th row – 3:59.5/1:59.7/22
5th row – 3:57.2/1:58.6/22

A. 1RM Power snatch210

The camera angle says it’s a power, haha. I’m pretty sure this is a lifetime PR. Missed it twice previous to this successful lift. 

4 min rest 
B. For time 25 reps @ 80% of A

4:35

6 reps in the first minute, 6 in the second, wanted to hold onto that and got 5 in the 3rd. Stopped paying attention to my pacing at this point and just went with what felt good. Right arm/elbow was lazy locking out. I have no injuries in this arm but have missed max snatches because of that arm/elbow not firing or locking out. 
4 min rest 
C. For time 50 strict handstand push ups. 

8:00

Was at 25 reps at 2:30, 5 sets of 5 to get to this point. After this a couple of 3’s and 2’s and then finished with 2’s and 1’s. 
D. 5 minute Z1 cool down. 

A. 1RM Back squat 385 – this ties an old PR from 3 years ago. Anything above 365 for me today was going to be a moral victory, which was my most recent testing. With this I did underestimate where I was going to be and took too much time hitting sets and reps that were a lower percentage. Better planning and trust in myself confident I could have hit 390, 395 would’ve been a stretch. So just took too much time getting there, 400+ is a short term goal and I feel this is realistic and possible in the short term. 
B. Max reps @ 85% at a 30X1 tempo

5 reps. 

Last time I tested my NME I only got 3 reps and that was with a 365 squat. 
C. C2B ladder of unbroken reps of

1-2-3-4-5-6-7-8-9-10

4:03

Going into this piece I am aware that my pull up volume is down and gymnastics overall is a weakness. However, I was pretty bummed out and disappointed with my effort here. Wish I would have filmed this to go back and analyze my work to rest ratio here. Could foresee in the round of 6 that every set after was going to be a fight. Rounds 8 and 10 were the hardest. I know this will get better but still feel like I let myself down a little. 
D. 10×3 banded face pulls

Done 

A. 12 rope climbs with team, 3 min rest x 3

Tried thee different strategies and will take advantage of the best rope climb athlete by him doing 2 at a time. 

B. Snatch build up, then 1 min for max snatch regional format. 

205 – warmed up and felt comfortable to open at 205 but missed first lift and he it on the second attempt. Had about 15 minutes rest before my first lift, this is worst case scenario. With proper warm up and first attempt close to relative go time will feel better with this. 
C. For time

25 GHD sit ups

8 muscle ups (2 of 4)

12 hang clean @ 205 (either in 6’s or 3’s)

Roughly under 4 minutes. Due to space constraints for normal class had to share ghd’s and rings. Done with ghd’s in 47 seconds. 2 sets of 4 muscle ups felt good. Hang clean done with 6/3/3. 

a. 10-12 minutes for a tough OHS triple

245
felt really stiff in my right side, either lat, shoulder or arm related. this felt to be my limiter here stabilizing the load overhead on the right side especially in the hole.

due to teammates schedules switched the event #1 and event #3 practice to tonight.

b. practice and
15-10-5
deadlift
synched c2b pull ups
5:13
deadlifts (11/4 – 10 – 5)
majority of all pull ups done in 3’s. felt a good rhythmn here.

c. 800m run
40 wall balls

(i know it was programmed for 50, but i am not the stringest runner on the team so i have been delegated for the .4 & 40)
someone stopped our clock when we were out on our run.
did the 40 wall balls unbroken and no repped myself on 3. 1-30 were easy, 30-40 were more of a mental toughness than anything else but felt comfortable at 40. depending on no reps, confident i could do 50 if the athlete order was to change.

Felt pretty sore today. Decent night sleep and good feeding day. A bit lower on carbs than I normally am.

For time
30 thruster @95
30 power snatch @ 95
20 sto @ 135
20 OHS @ 135
10 power clean @ 155
30m ohwl @155

21:45

Thrusters done at 1:27 (25/5)
Power snatch done – several singles to start getting reps in, then in 3’s and 4’s to finish out. Done and weight changes at 7:15
Sto – done at 8:51 (12/8)
OHS – done at 9:57 (9/11)
Weights changed by 13ish
Had to do 10m at a time with a turn around. Broke on first and second increments more mental as much as physical. Last 10m went for it and couldn’t not stand up the last meter. The limiter on the lunges was more leg fatigue than overhead stability until the last 5 meters or so.
Low back fatigue was a limited when I hit the OHS but was strong enough to fight for it in two sets. However the break between the two sets was longer than need be, mostly due to low back fatigue. This was also a factor in picking up the bar for the walking lunges.

2K row at steady pace.

Focused on breathing.