Ben Plotnicki

12/4

A. Max UB HSW into 300 feet for time. https://youtu.be/-pwVtVCrXRM

12:36 – 75 and had to turn into this to get extra distance behind the 50ft – I was at 150ft at around 5:40ish

B. Freestanding Handstand Hold 1 x Max Seconds. https://youtu.be/wN223ZFu7gA

+

20sec – i should’ve rested a little longer but I needed to see how well i could balance under a little fatigue. 

3 sets

12 cal row (finish sub 60 sec)

6 BBJO @ 24in

3 ground to overhead @ 245lbs

rest 5 min bt sets

2:59-2:53-3:00 – it was the jerk all the way as the limiting factor here. Clean felt strong except for the last set as I was getting tired. Also notes said 12 cals sub 60 which I thought was awfully slow so I tried to get the row and the burpee under 60 sec

11/29

A. Split Jerk Stance Strict Press: 5 reps x 4 sets; rest 2 min – 40% 1RM SJ – alternate front foot each set, keep this light/technical focused

115×2 – was a bit too grindy to be tech focused – so dropped to 95 and that was much better

B. Deadlift: Build to 90% Current 1RM

405

C. For time:

20 Hand Release DL @ 75-80% 1RM

I don’t remember exactly at this moment but i know it was just over 2 minutes and i did it at 295

+

20min AMRAP:

50 CTB Pull-ups

50 DB Thrusters @ 50lbs

50 TTB

50 DB Box Step Ups (one DB) @ 50lbs

50 HSPUs (open standard)

50 DB Ground to OH @ 50lb per hand

This did not go well, i was distracted before i got started so it pout me in a pissy mood, and then my hands started hurting on the c2b and it just put me in a bad place, the thrusters did not go well, my lats felt so tight from the c2b that locking out felt so tough, i had to reframe my mind when i was really close to quitting on the TTB but i zoned back in and just told myself to give all you have for the time that i had left….i finished with 44 hspu, Just not in a good place and was tired and the distraction and briefly thought about quitting and trying over later but that it was an opportunity to get better but having good mental focus. I struggle already with workouts like this so i was excited to take this on.

11/30 – OFF

12/1

Overlap

A. clean & jerk doubles – power + full/split – 4 sets @ 225

B. Auto-regulated back squat @ 275, 1 rep, rest 30sec, 2 rep, rest 30….. – did up to 5 on set 1 and 4 on set 2

C. 4 rounds for time

12 echo cals

6 dbl db snatch @ 50/hand

2 rope climbs

I actually had rare access to 15ft rope climb so i wanted to do something with RC, RC technique was actually decent, but confidence and cycling time needs improvement but it was better than in the past, so some good takeaways. 9:34

12/2

A – Bench press – 20 reps for time @ 185lbs

1:15 (7-6-3-4)

(rest as needed)

Throwdown:

“Three Course Meal”

For max reps:

Every 3 min x 3 sets:

15 DB Bench Press – 50lbs per hand

10 Squat Snatch – 135lbs

AMRAP Lateral Burpees Over Bar in remaining time until 3 min mark.

*Score is total reps combined for all rounds including the bench & snatch.

Standards – One head of DB must touch chest at bottom, arms fully locked out at the top. Must be squat snatch. For burpees, after the jump feet must make contact with the ground first before chest. Two foot take off.

29 – (21-7-1) – had to break the bench press in round 2 & 3, which slowed me down – had 2 snatch missed in round 3, and cycle time of the snatch slowed down a lot…..this was fun, i knew it was going to be sneaky but and knew the bench press was going to really effect opening up for the snatch,.

11/27

A. Tabata Wall Facing Handstand Shoulder Taps for 5 x 30/30s. https://youtu.be/Tz-eP0w9884

B. Handstand walk obstacle tech work 10 min. https://youtu.be/-pwVtVCrXRM

C. Handstand Walk 25, 50, 75, 100, 125 Feet. https://youtu.be/-pwVtVCrXRM

I was having a terrible time with my handstand walks, just bad midline positions, felt i couldn’t open my shoulders up, the handstand obstacle walk tech link was of the handstand walk not tech work. So i did the conditioning work and then came back and revisited this. Coming back around after the row and bb work handstand walking went much much better. Did the same as last week. 25-50-70x 3

+

3 sets

20 cal row (finish sub 60 sec)

4 ground to overhead @ 225lbs

rest 4 min bt sets

2:35 — 2:17 — 2:24 – just did not feel good cycling the heavy barbell today and attacked the rower a little harder than i should’ve on the first one, and i paid for it on the first bb

11/22

A. BTN Split Jerk from Blocks: Build to a heavy single for the day

245 – sometimes i just mentally struggle with behind the neck of the blocks to get under the barbell better

+

B. Deadlift: Build to 87.5% Current 1RM

295- really wanted to go more as it felt easier than last week but wanted to leave some in the tank for future tough singles

+

C. For Reps:

AMRAP UB DL (-2) @ 315lbs

Rest 1 min

AMRAP UB Hang Power Cleans @ 225lbs

Rest 1 min 

AMRAP UB Hang Power Cleans @ 205lbs

Rest 1 min 

AMRAP UB Hang Power Cleans @ 185lbs

Rest 1 min 

AMRAP UB Hang Power Cleans @ 165lbs

11 – 4 (pulled under inito a squat clean on rep 5 and was probably a mistake that I didn’t feel like i recovered from on the next barbell) – 6 – 9 – 15

11/23 – OFF, Happy thanksigving!

11/24

Overlap

11/25

A. Bench press – 10,8,8,6,6 heavier each set, rest 3 min

170-175-190-200-210 – I did not have a spotter this week so I wasn’t as aggressive on pushing the limits as that last set probably had no reps in reserve

+

Thanksgiving Throwdown: 

6 Rounds for Time: 

400m Run 

24 Hand Release Push-ups 

48 Double Unders 

22:27 I had a very bad double under day, didn’t feel like I could relax until the 4th or 5th round – broke up push ups early as I did not want to hit failure there

11/20

A. Tabata Wall Facing Handstand Shoulder Taps for 5 x 20/40s. https://youtu.be/Tz-eP0w9884

Done – this got really hard

B. Handstand Walk AS SLOW AS POSSIBLE 3 x 25 Feet. https://youtu.be/-pwVtVCrXRM

Slow is my normal speed

C. Handstand Walk 25, 25, 50, 50, 100 Feet. https://youtu.be/-pwVtVCrXRM

**Note: Only move to the next set if you were able to complete the set unbroken. If you are unable to do these distances unbroken, then set a scaled version for yourself that is at your current level of capacity. 

The longest runway i had was 75ft….2 attempts at 75 and failed at 72 and 70

+

Every 90 sec x 6 sets

Odd sets – 12 toes to bar + 12 thrusters @ 95lbs

Even sets – 40 DU’s + 12 PC/PJ @ 95lbs

(within 3 min of last interval)

4 sets to find a tough but not maximal hang power snatch

Struggle bus for me today, wrist/front rack would not loosen up so the thrusters didn’t feel great as I was in a bad position the whole time. And pc/pj felt like it too so much energy.

175 on hang power snatch

11/15

A. Split Jerks: 3,3,2,2,2; rest 2 min – 60,70,75,78,80% – Working strength/control in rerack, No blocks

185-195-205-215-225

B. Deadlift: Build to 85% Current 1RM

385

C. Hand Release DL: 5 reps x 3 sets @ 82-85% 1RM

335

+

For time (20 min cap)

30 Cal C2 Bike 

30 Walking Lunge Steps (farmers Carry) @ 50lbs 

30 toes to bar 

30 Cal C2 Bike 

20 Walking Lunge Steps (FR) @ 50lbs 

30 CTB 

30 Cal C2 Bike 

10 OHWL Steps @ 50lbs 

30 Bar Muscle Ups 

18:16 – of course the bmu took the longest, but i did this at the gym that has the bike erg but the negative is the ceiling clearance space, at lockout if i look forward/neutral my head hits the ceiling. Which when i started getting tired and needed to keep really hard i could feel my hair hit the ceiling so that made me hesitant to be aggressive. Definitely effected my overall time because even with taking semi short breaks I could never do a big set

11/18

A. Bench press – 10,10,8,8,6. heavier each set, rest 3 min

165-175-185-195-205 – i would say that each set was pretty close to 1RIR

B. DB Suitcase KOT Split Squats @ 2020: 8-10 reps/side x 3 sets; rest 2 min – Front foot slightly elevated – light/moderate load working end ranges

35’s

+

10 min AMRAP:

11 CTB Pull-ups 

9 DB Power Clean @ 50lbs 

7 Strict HSPUs 

5+2 – I actually was really pleased here as I had good breaks on shspu and never hit failure. I was a little nervous that i might push too hard to failure, but i never let it happen. I also started breaking up pc as that felt like my bis/lats/shoulders started blowing up and was afraid of the carryover to the hspu.

11/3

Overlap

11/4

A. 1.1.1.1.1 Tuck to handstand on wall w/ 2inch elevation x 3, rest 90-120 sec btw sets

*elbows stay locked out throughout. Before kicking up, press hard into the ground. As you kick, continue to press and push your hips over your shoulders. Ideally, you pass through a controlled tuck position before extending your legs

*youll have to be more aggressive with pushing your hips over your hands to get into a stacked position with the elevation 

B. Acumulate 5 reps of: Kick up on cross + 1 step into turn

C. Accumulate 5 reps of: Kick up on cross + 2 step into turn (90 degrees)

D. Accumulate 5 reps of: 10ft HSW to cross + 2 step 90 degree turn

E. Accumulate 5 reps of: 10ft HSW to cross + 2 step 90 degree turn + 10ft HSW away

This went really well and was really fun but started hitting a wall when i was getting into E

+

Throwdown: 

AMRAP 15 min

16 Cal Row 

6 Burpee Box Jump Overs @ 24in

10+1 – I did not get a proper warm up in for this today and i definitely could tell as it was hard for me to hold on to the high effort on the rower

+

30 min easy jog (do this as 15 min with 20lb vest, 15 min without. zone 2 effort throughout)

11/5 – OFF

11/6 – think I have alreayd posted this day but wanted to repost it just in case i forgot from last week

Power snatch – 1 rep every 30 sec x 12

155 – felt pretty good

+

Hang squat snatch – 1 rep every 45 sec x 9

170 – felt even better

+

Squat snatch – 1 rep every 60 sec x 6

190

+

Back squat – 6,6,4,4,2. start moderate and build, rest 2-3 min

225-255-275-295-315 – none of the lifts were grindy, but there were not many more reps in reserve

+

CrossFit:

Every minute on the min until failure or 10 total minutes: 

7 Pull-ups 

7 OHS @ 75lbs

7 bar facing burpees

Completed 7 full rounds at the buzzer….we know that I wasn’t feeling great, so was just going to see where this was going to go, and after the 3rd round, i thought, hey this is hard but you can keep pushining. A little healthier and I think i have a fighting chancee to push through but it was the mental toughness that was a great resistance

(if you fail before 10 min, hop on a bike and ride at a 30 min pace for rest of the window)