Ben Plotnicki

11/1

A. Push Jerk w/ 1 sec pause in dip: 3 reps x 5 sets; rest 2 min – 70,73,75,77,80% 1RM SJ

185-195-205-210-215

+

B. For reps:

1 min AMRAP: Hang Power Cleans 

Rest 30 sec

1 min AMRAP: PC/J 

Rest 30 sec

1 min AMRAP: Thrusters

Rest 30 sec

1 min AMRAP: Squat Snatches

*All sets at 185lbs

13-7-6-2 (and 1 miss)

+

For time: 

15 DL @ 355lbs

2:34 – came out with 6 tng and that was probably a mistake but also wanted to see what I could do. It was a mistake because I went to two really quick singles and the 2nd felt so slow and almost like I was going to fail if I did one more quick single. 

+

On the 2min for 8 sets: (4 of each)

split this into a 2nd session so i could use the bike erg at my other training location

Odd Sets: 

10 Cal C2 Bike @ 10 Damper – Standing 

15 Heavy Wall Balls @ 30lbs 

54-48-46-47

Even Sets: 

10 Cal C2 Bike 

12 Alternating Pistols 

75 second cap per round – adjust as needed

39-38-38-41

11/7
Bike erg 3-2-1 breathing progression
+
Breathing intervals
Echo bike
60 sec @ 70-72 RPM
rest 60 sec x 10
+ (rest 3 min)
60 sec @ 70-72 RPM
rest 45 sec x 8
+ (rest 2 min
60 sec @ 70-72 RPM
rest 30 sec x 6
**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes

all sets complete
+
4 sets for quality
18 banded reverse squats from supine, ab mat under butt/low back
21 banded hip thrusts with pause and glute squeeze at top of each
55 sec loaded wall sit at parallel (true KB front rack)

3 sets – started running out of time

11/6

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

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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

10/31

Bike erg 3-2-1 breathing progression

+

Breathing intervals

Echo bike

60 sec @ 70-72 RPM

rest 60 sec x 8

+ (rest 3 min)

60 sec @ 70-72 RPM

rest 45 sec x 6

+ (rest 2 min

60 sec @ 70-72 RPM

rest 30 sec x 4

**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes

Completed all intervals at prescribed paces

+

4 sets for quality

15 banded reverse squats from supine, ab mat under butt/low back

18 banded hip thrusts with pause and glute squeeze at top of each

45 sec loaded wall sit at parallel (true KB front rack)

Did later but completed

10/23

A. HandStand 1/4 Pirouette; 8-14 turns in each direction – https://youtu.be/_zZ5VODOijM

B1. Lateral Handstand Walk Against Wall 3 x 10 Yards. https://youtu.be/ju00nI5CHKE

B2. Offset Handstand Hold Against Wall 3 x 30 Seconds. https://youtu.be/Hepc0GzIEHI

B3. Cartwheel 3 x 3. https://youtu.be/gPHWIBmZ_9s

B4. Bridge Hold 3 x 30 Seconds

Not as good as last week but feeling like i’m getting minor improvements on some of these positions

+

3 sets of: 

3 Wall Walks 

20 Sec HS Hold 

50′ HSW for Time 

rest 2-3min bw sets 

35-52-43 (rested about 15-20 seconds before going into the last hs walk)

+

C – Below knee hang squat clean x 4 – 4 working sets, rest 3 min

185-205-225-245

D – 2in deficit floating deadlifts @ 31X2 tempo, 4 sets of 6, rest 3 min (ROM will be same as regular deadlifts, but deficit will allow for constant tension

265

E – Front squats @ 21X1 – 4 sets of 4 @ 80-85%, rest 2:30 min, control depth to below parallel and pause for split second before driving out of the hole with speed

225×2, 235×2

10/24

FOTC week 4 redo

Redo complete – improved overall time and first piece with a minor snafu in the 2nd part

+

easy 10 min bike

+

5 min down regulation breathing

10/25 (compete overlap)

A. BTN Split Jerk – Blocks: 5,4,3,3 – 65,65,70,70% 1RM SJ – Speed focus

175 & 185 – i need more of this….speed felt really good but my footwork felt way off

B. Deadlift: Build to 80% Current 1RM

385 – a bit heavier than my current 80% but loading was more convenient – hate it when that happens

C. Deadlift: EMOM x 5: 15 sec AMRAP @ 70-75% 1RM

70-75% would have been in the 315 range and today was not the day to move that for high reps – went with 275 – and hit 8’s and 2 7’s

+

BB Cycling:

EMOM x 8:

Min 1: 15 sec AMRAP Hang Power Clean

Min 2: 15 sec AMRAP Hang Power Snatch

Min 3: 15 sec AMRAP Hang Squat Clean/Jerk

Min 4: 15 sec AMRAP Hang Squat Snatch

*Light/moderate load across/ breathing/cycling focus, Each set should remain unbroken.

I have forgotten all the reps at this point, but squat snatch felt the best, squat clean and jerk was a slow cycle time for me – went with 95, but should have gone 85 to work on the power snatch cycling better

+

5 Rounds for Time of:

5 Front Squats @ 225lbs (from floor)

10 Cal Row

7:00

rest 5min

4 Rounds for Time of:

10 Thrusters @ 95lbs

10 Cal Row

5:13

rest 5min

3 Rounds for Time of:

75′ Empty Bar BR Walking Lunge Steps

15 Cal Row

6:11

10/20

Fittest of the coast week 4 qualifier

2:50 & 4:04

10/21

Gait prep

+

4 rounds for time @ 90% effort

Run 400m

7 bar MU

11:29 did run on air runner and kept distance at 400

+ (rest 6-10 min to recovery)

4 rounds for time @ 90% effort

20 ski erg cals

15 bar facing burpees

10 ground to overhead @ 95lbs

14:04 – had some major footwork issues in round 1 on the burpee – the first 6 or 7 reps I tried not jumping up and just knew i wasn’t going to be able to sustain that pace for the rest of that round and the next 3 and attack the barbell, and then thats when i hadn’t practiced the step up variation in a while and it threw me off that it slowed me down and i had to stop and think about the footwork. Did some tng reps in the first round and the wheels came off a little bit from there

+ (rest 6-10 min to recovery)

50 dbl DB bench presses @ 50lbs/hand, go big early and then chip away to finish the volume on short rest breaks

27-8-6-4-5

10/16

A. HandStand 1/4 Pirouette; accumulate 6-10 turns in each direction; https://youtu.be/_zZ5VODOijM    

Definitely enjoyed working on these

B1. Lateral Handstand Walk Against Wall 2 x 10 Yards. https://youtu.be/ju00nI5CHKE

B2. Offset Handstand Hold Against Wall 2 x 30 Seconds. https://youtu.be/Hepc0GzIEHI

B3. Cartwheel 2 x 3. https://youtu.be/gPHWIBmZ_9s

B4. Bridge Hold 2 x 30 Seconds

Cartwheels to the opposite side will make you feel unathletic

+

HSW 25′ for speed x 8 sets; rest exactly 30 seconds bw sets

Forgot timies at this point, first 6 were really good, then started losing some quality in 7&8

+

C – Power clean x 1/Below knee hang squat clean x 2 – 4 working sets, rest 2-3 min

205-225-245- (missed the hang squat on my first attempt at 245, – was just a positional miss) and came back and hit 245 2 more times

D – 2in deficit floating deadlifts @ 31X2 tempo, 4 sets of 4, rest 3 min (ROM will be same as regular deadlifts, but deficit will allow for constant tension

245-275x 3 – used clean grip and the limiter was grip. Could have gone heavier if i went mixed grip

E – Front squats @ 21X1 – 4 sets of 6 @ 75-80%, rest 2 min, control depth to below parallel and pause for split second before driving out of the hole with speed

205 – might have been on the lighter side, but much heavier I would have had a hard time with the pause and control in that position

10/17

FOTC week 3 redo

+

easy 10 min bike

+

5 min down regulation breathing

Redo – shaved 34 seconds off my time

OR (if no redo needed)

Gait prep

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1k repeats on a waveload

Run 800m @ 85%, rest 4 min

Run 800m @ 88%, rest 4 min

Run 800m @ 91%, full rest x 2 full waveloads

(4.8km)

10/18

Clean pull x 1/Hang clean pull x 1/Hang squat clean x 1, drop and rest 15 sec

225 – this felt really easy, but knew the squat clean singles would be a challenge so stayed here

Squat clean x 5 singles for time, rest 3 min x 3 sets (challenge the loading on the complex, then find a rhythm to knock out singles from the floor at same load)

47-51-56

+

For time

1k bike erg

12 ring MU

20 kipping HSPU

1k bike erg

9 ring MU

15 strict HSPU

1k bike erg

6 ring MU

10 kipping HSPU 3in deficit

1k bike erg

3 ring MU

3 kipping HSPU 6in deficit

19:11 – I would have sure as hell much rather have had access to a bike erg…..25 cals on echo. Strict hspu of course was the biggest limiter, don’t remember the splits here, but all others felt good, on RMU, I tried to keep sets small and shorter rest, still working on that with gymnastics movements but that is still a struggle

10/14

Gait prep

+

Every 3 min x 9

Set 1,4,7 – Run 400m @ 70%

Set 2,5,8 – Run 400m @ 75%

Set 3,6,9 – Run 400m @ 80%

So I decided to not adjust the distance on the runner and go the full 400, i knew this would effect my rest time but if the goal was progressive intensity at sustainable paces I thought the value was more in that and the run progressions than any other tertiary things. Also, it was easier to set my paces of the wattages because of the greatly fluctuating meters/mile – so semi target wattage was 800 – 850-900+

2:20-2:18-2:13

2:11-2:13-2:09

1:59-1:58-1:57

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Accumulate 30 ring MU for quality

5 sets of 6 with roughly 2-2:30 minutes rest bt sets – got a little fatigued at the end but was really trying to focus on good hip opening.

10/7

Back squat – build to tough set of 4, leave 15-20lbs in the tank

315 – probably a little bit heavier than I should’ve but I had it in ny mind this is what I wanted. Had 10 more pounds on the tank but not 20

+

3 sets

Run 800m @ 5k pace, into

7 squat clean singles @ 205lbs

new set every 10 min

6:15-5:55-6:09 – i went back and forth on to adjust the distance on the runner for proper calculation but thought, nope you need to get better at it so went for the full 800 on the assault fitness vulcan runner

+

Strict wall facing HSPU – accumulate 30, not for time

Completed in sets of 10-8-5-7 – rested 2 min bt sets for the first couple and about 2:30 for the last – these felt smooth and not forced today, and even going to amrap -1 they felt good

10/9

6 sets, rest 1 min bt sets

HSW 10ft into wall + 180 pirhouette on wall + HSW 10ft away from wall

Hs walk felt better – piroette wasn’t as smooth as I finished with them last week but i only had to reset one time so that was a win, the shoulder which i mention on wednesdays training session felt really stuck and effected the efficiency of my pivot, i need to find the skills to work through these issues when they arise

+

Wall Facing HSPUs; 12 sets of 3 UB for Time

8:12 – didn’t feel great here today but definitely felt better than last week

+

4 min window

Echo bike 25 cals, into AMRAP in remaining time

12 wallballs

12 1-arm alternating DB snatches @ 50lbs

36 DU’s

2+1 & 2

(rest 2 min)

4 min window

Echo bike 25 cals, into AMRAP in remaining time

12 box jump overs

12 1-arm DB hang clean and jerks @ 50lbs

24 crossover singles (QF counting)

1 +13 – 1+ 11 – i felt super weak and inefficient in the jerk portion with the db – would like a few more tocuhes here from time to time

rest 6 min x 2 times through

10/10

FOTC week 2 redo

7+21 – worse than the first attempt and i am very humbled…..i over paced this, i felt so much more in control and should’ve pushed a bit more, but I felt my lats fatigue way more this time then the previous attempt. Just very very humbled is where i will leave it. 

+

easy 10 min bike

+

5 min down regulation breathing

10/11

Power snatch x 1/Hang power snatch x 1, rest 20 sec

Squat snatch x 1/Hang squat snatch x 1, rest 2 min x 6 sets

145-155-165-170-175-180 – i actually surprised myself here with the power snatch, didn’t think i would be able to execute that at that load as efficiently as i did.

+ (rest as needed)

WZA Death by Triplet

Every 2min until failure:

8 BBJOs

8 Hang Power Snatch @ 105lbs

8 Thrusters @ 105lbs

*Cap at 20min

3+17 – the hang power snatch felt like it took more life out of me than the thruster did. Felt controlled on bbxjo – kept a 4sec/rep pace there but the hps got me. Also – i have no pain here first of all, but I feel my right arm external rotation was really really stiff today and made the thruster feel like it was work to be in the rack – so i didn’t feel as strong as I should there. I was also mentally tired and still a little down from yesterday. 

10/12 – OFF

10/13

Fittest of the coast week 3 qualifier

12:51 – i think this is a descent score, but I need to get really uncomfortable pushing the shuttle runs on the back end and need to execute wall walks at a level of fatigue. I have not analyzed my video but know i need to make up some time here, even if I don’t make up time in a repeat I need to take a little more risk. So I want to redo on Tuesday – the last set of thrusters was really tough but outside of that, have to pick up the pace on the shuttle….also on tuesday, i will have no time crunch and will write up a warm up to have a little more structure in my prep

10/3

FOTC week 1 redo

16:12

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easy 10 min bike

+

5 min down regulation breathing

10/4/2023

A – Snatch from blocks above knee – 1.1.1.1, rest 15 sec/3 min x 4 sets (crisp and clean)

155-165×2

B – Ground to overhead x 10 reps for time @ 185lbs

1:21 – had 5 reps @ 30sec mark – limiter for me felt like the leg drive in shoulder to overhead 

+

Every 90 sec x 10 alternating sets (5 of each)

Odd sets – 18 toes to bar

Even sets – 18 wallballs @ 30lbs

Wanted to see if I could go UB on all sets of TTB and it was close to losing it the last 2 reps but was successful – wall balls borke up in all 6’s

+

Accumulate 30 nordic curls with band assist as needed

Done – had a pretty good set up for band assist but struggled to find the proper band tension – some were too easy and another was too hard as i had to bend at the knee to shorten the angle a little