Ben Plotnicki

9/29

Fittest of the coast week 1 qualifier

17:17

9/30

Clean and jerk doubles, rest 15 sec bt reps and 3 min bt sets x 3 sets

Clean and jerk singles, rest 3 min bt reps x 3

185-205-225-235-245-255

+

For time (9 min cap)

21-15-9:

Front Squat @ 225lbs

Box Jump @ 30in

Finished the round of 15 box jumps – started off bad as i missed the forest clean by overpulling but shook that. Should have restarted the clock but had someone going through the mutual suffering with me….front squats were in 8-7-6 – and 5-4-3-3 – i know those sets were a little too big as the rest was longer but i didn’t want to do more cleans than I had too

+

Single leg opposite arm landmine RDL x 6/side with 3-4 sec negative, rest 1 min bt legs x 3 sets/side

( https://www.instagram.com/p/BOVv8zQD3N9/?taken-by=cliftonharski )

Stayed at 35 added on

10/1 – OFF

10/2

6 sets, rest 1 min bt sets

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

Started out pretty rough and not smooth on pirouette but i figured it out so i did some extra sets and started having fun with it

+

Wall Facing HSPUs; 10 sets of 3 UB for Time

8:03

+

3 Sets:

20 Sec AMRAP Pike on Box HSPUs

rest 20 seconds

AMSAP Wall Facing HS Hold (60 second cap)

rest 3min bw sets

10-8-7 —— 21-17-24  – my wrists were shot after all of this

+

EMOM x 12 (4 sets each)

Min 1 – 1 legless rope climb

Min 2 – 15 GHD situps

Min 3 – 6 shuttle runs

Done and all felt pretty smooth

9/25

A1 – Strict HSPU x 10, rest 1 min

A2 – 6 wall walks for time/60ft HSW for time, rest 3 min x 4 alternating sets

*each super set starts with strict HSPU, then alternate the following movement

Ww – 38-41. Hsw – 1:30 – 1:52 – my handstand struggles or i think more to positional restrictions. I’m at the computer a bit more with clients and not doing enough mobility to off set the accumulation of computer positions and it is very evident here, also not doing a good job of keeping my head in a neutral position much more aggressively looking at the ground leading to a big arch and a ton of extension in my lumbar

B1 – Paused strict rope climb x 1 rep to 12-13ft (1 sec full pause after each grab/step – https://www.youtube.com/shorts/_YtIQAqq_C4 ), rest 30 sec

These actually felt really good….and on the last set i did from seated L – but was much harder coming down that set

B2 – Band assisted strict chest to bar pullup x 10 for time, rest 3 min x 3 sets (chest makes contact at top, same band setup as last week)

We did not do this set up last week and i actually started failing some reps in the 3rd round…..forgot my times at this point.

+

3 sets

Row 1k @ 2:00/500m pace, rest to 4:30 mark

40 wallballs for time @ 30lbs to 10ft

new set every 10 min

2:20–2:02–2:1 – really played around with small sets and short breaks and was pretty happy with my ability to sustain that with the heavy medball

9/26

A1 – 8 TNG power snatches @ 95lbs, rest 1 min

A2 – 5 ring MU, rest 2 min x 4 sets

Played around with different snatch techniques – no hip contact and no foot movement etc….. – rmu felt smooth and the rep range of 5 really made me focus on big hip pop.

+

2 rounds for time, high effort

3 dbl DB devil press @ 50/hand

6 echo bike cals

9 bar facing burpees

if both rounds are completed in under 2 min, rest to 4 min mark and go again. continue until you fail to finish work in 2 min window, or you complete 5 successful rounds

Not sure if there was still a ton of fatigue from the weekends comp so it was hard to really hammer down the throttle – i didn’t finish the first round, i was 1 burpee short – so i ended up going 2-4-6 – and times were 1:38-1:36-1:39-1:31

9/27

6 min running clock

25 cal echo bike, into

AMRAP remaining time

10 1-arm alternating DB snatches @ 70lbs

10 cal ski erg

3+19

(rest 6 min)

6 min running clock

20 cal echo bike, into

AMRAP in remaining time

5 sandbag ground over shoulder @ 150lbs

10 burpees over bag (lateral jump)

2+9 – the sandbag crushed my soul today…..i did have a goal to move fast and smooth on the burpee so never broke rhythm and that did make the sandbag a little harder

(rest 6 min)

6 min running clock

20 cal echo bike, into

AMRAP in remaining time

6 sandbag on shoulder squats @ 150lbs

18 crossover single unders

3+7 – if i could get through the crossovers i found a killer groove and just fought for fast reps on the sandbag and that was a big confidence boost

Friday 9/22/2023

still did clean and jerk – singles at 235 x 3 sets

write up had 15 clean and jerks for time – skipped that but still did myo reps @ 165 – opened with 12 – had a partner jump in with me so was more like 30-35 sec rest instead of 20-30 – held 6’s the whole time until the end

Saturday competition – a shit ton of volume!

9/16

Power clean – find a tough set of 4 TNG, rest as needed

205 – So i messed up, and when i read my day i glossed over this and hit this after the throwdown so really limited myself on overall load but was happy hitting this after that fatigue 

+

Throwdown:

5 Rounds for Time: 

10 DB Power Cleans @ 50lbs 

50′ FRWL @ 50lbs 

75 Double Unders 

*15min Cap 

11:31 – this is one of the best times i’ve felt getting back to normal in metcons….a still a ton of room for improvement. Didn’t have the confidence to go for unbroken dubz and keep my heart rate down so had planned breaks but kept them short. Warming up the power cleans felt super heavy so that intimidated me a little but as I got going that was fine. 

+

Front squat myo-rep @ 155lbs

(same load, target less sets than last week. lets start with 8-10 and then try to hold 4-5’s for ALAP, going to 3’s when needed

Almost went to 12 on the first set, felt pretty good, and much more comfortable squatting and didn’t feel like pooh after the metcon like last week

+

Glute ham raises – accumulate 35 reps for quality for the day

done

9/17 – OFF

9/18

A1 – Strict HSPU x 8, rest 1 min

A2 – 5 wall walks for time/50ft HSW for time, rest 3 min x 4 alternating sets 

*each super set starts with strict HSPU, then alternate the following movement

29-:59-:30-1:02 – definitely was very very rusty on the hs walk, i also reverted back to some old habits and was using way too much over extension from my lumbar curve to be efficient. Afterwards I felt all jacked up which the chiro straightened me out, literally. But on a positive note, I did get all sets of 8 strict hspu

B1 – Strict pullup x 8, rest 1 min

B2 – 4 ring MU/7 bar MU, rest 3 min x 4 alternating sets

*same as above

Rings felt rusty but the straps were being very distracting that almost threw me off but what did feel good was some pretty good hip pop because i had to.

+

3 sets

Row 1k @ 2:00/500m pace, rest to 4:30 mark

35 wallballs for time @ 30lbs to 10ft

new set every 10 min

1:33 —- 1:39 —- 1:36

9/19

8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

10 toes to bar

Bike erg 500m

Rest/Walk 90 sec bt sets

2:12—2:05—2:11—2:09—2:13—2:09—2:11—2:48 (rope broke and didn’t have my spare rope at the immediate ready)

9/20

3 rope climbs for speed

rest walk 2 min bt sets x 3

done – still no regular access to 15′ rope but just trusted some things a little more today and tried to be touch and go and just not care and trust my mechanics

+

EMOM x 6

Odd min – 8 thrusters @ 95lbs + AMRAP C2B until 30 sec mark

Even min – 6 cal echo bike + AMRAP C2B until 30 sec mark

8-6-8-5-7-7

+

EMOM x 6

AMRAP 30 sec 1-arm alternating DB hang clean and jerk @ 70lbs

8-8-8-8-9-9

+

EMOM x 6

Odd min – 8 power snatches @ 95lbs + AMRAP C2B until 30 sec mark

Even min – 6 cal echo bike + AMRAP C2B until 30 sec mark

6-6-6-7-4-7

+

8 min to build to a strong deadlift triple (leave plenty in the tank, just touch something heavy here for the day

325 – someone distracted me and forced me to rest longer than i needed so when i pulled 325 i decided it was a good place to stop 

9/21 – OFF

9/13

2 rounds, continuous effort

Ski 250m @ steady effort (around 1:55/500m)

12 hang squat cleans AFAP @ 115lbs

3:32 – finally some of these that i had some confidence in of moving unbroken

+ (rest to recovery)

2 rounds, continuous effort

Row 250m @ steady effort (around 1:50/500m)

12 overhead squats AFAP @ 115lbs

3:21

+ (rest to recovery)

2 rounds, continuous effort

Echo 15 cals @ steady effort (300-350 watts)

12 deadlifts @ 275lbs

3:46 – i kind of surprised myself with the deadlift today, was planning on having to do doubles but when i picked it up the first time after the bike I was surprised, probably defeated the idea of the steady effort on the machines but just happy the deadlift did not break me down. 

+

2-3 sets, rest as needed

Single leg hamstring slider negatives x 4-5/side

Hanging psoas march with miniband x 4-5/side

Banded lateral monster walk x 8-10/direction

Banded good mornings x 12-15 tempo reps

Done 2 sets

9/8

Overlap

9/9

Power snatch – find a tough set of 4 TNG, rest as needed

175 ——— 170 was super clean one 175 was a little grindy, couldn’t find a great hip pop to make the turnover more efficient 

+

For time

Helena

3 rounds of (400m run, 12 BMU, 21 1-arm alternating DB snatches)

13:19. A couple of minor foot notes here. Did run on a rogue woodway, this thing was super super nice and very very smooth. Wasn’t sure if there were a similar quantifiable distance like the other runner but went to 375 as I had about a 25-30 meter jog back and forth from the rig for bar muscle up and db set up. Pull up bars were the super slick ones so in warm up and first round was very cautious. 2nd round I pushed it a little, bmu in 7 & 5 and kind of wished I had done 3 sets with really short break’s because after the dbs I really felt it was super hard to push the run. Slow run but transitioned as quick as I could and did a set of 5 and was planning on doing 3 sets but did 2 and moved slow on db but wasn’t going to put it down. 

+

Front squat myo-rep @ 155lbs

Start with a big unbroken set (picture AMRAP (-2)), rest 20 sec, 3-5 reps for speed and posture, rest 20 sec, 3-5 reps for speed and posture, rest 20 sec…continue in this fashion until you cannot complete at least 3 reps with good speed and mechanics OR you accumulate 50 reps for the day.

I remember how painful this was the last time i did this so my amrap -2 might have been more like minus 3, but I also should have taken some carbs post Helena to allow for a faster recovery at least mentally so it squatting actually felt better the more i got into it, so I did 7 out of the gate and then held 4’s for the most part, i few 3’s but tried to stay around 4

+

Glute ham raises – accumulate 30 reps for quality for the day

done

9/10 – OFF

9/11

3 sets of 25 HSPU, rest 2 min bt sets

Start each set with an AMRAP set of strict HSPU, then go into kipping reps to finish the 20

8-7-5 on the last set I had to come off the wall

+

3 sets of 35 pullups, rest 3 min bt sets

Start each set with an AMRAP set of strict chin over bar pullups, then go into kipping C2B to finish the 30

12–7-8

+

3 sets of 50 wallballs @ 30lbs, start each set with as big of an unbroken effort as possible, rest 3 min bt sets actively on bike erg

20-20-15 – i thought with the stuggles of the other two was going to be able to redeem myself here, but it was just not my day today

+

5 rounds not for time

30 sec face up plank hold on GHD

30 sec bear hug hold with 200lb sandbag

10/side banded pallof hold split squats

10/direction landmine rotations from tall kneeling

Called it after 3 – today was not a good day, after getting 8 hspu, down from last week i was really close to quitting for the day. Then when on my first set of pull ups i got even closer to quitting but just said lets get the volume and reframe the goal for the day. I slept decent last night, ate well yesterday and this morning but just felt really off. My right shoulder felt sticky, not painful but was hard to generate power from a good position in the handstand push up, like it needed to pop but just couldn’t

9/1

A1 – Circling GHD hip extensions x 5/direction

A2 – Twisting GHD sorenson hold x 5/direction

A3 – Hip blocked GHD back extensions x 5 slow reps

A4 – Reverse leg lifts from bench with mini band around ankles and ab mat under hips x 10-12, rest as needed x 2 sets

B – (Power snatch x 1/Heaving snatch balance x 1/OHS x 1) x 3 unbroken complexes, rest 3 min x 4 working sets

Wasn’t sure if this was tng out of the overhead squat into the power snatch, i did that up until the last set which i moved 155 and felt like it would’ve been a bit too grindy for that. 130-145-150-155

C1 – Bike 30 cals @ 400+ watts, rest 30 sec

Times were on bike were – 1:17 – 1:20 – 1:21 – 1:15

C2 – Squat clean x 1.1.1, rest no longer than 20 sec bt reps, 3-4 min bt sets x 4, find a tough working load by the last set

205-225-235-245 – also did this today as a pm as still did an am session with the boys that was partner based and majority machines

9/2

Throwdown:

Running Clock:

At 0:00, For time

Row 250m

15 Power Snatch @ 95lbs

10 BFB

15 Power Snatch @ 95lbs

Row 250m

rest to 10 min mark

At 10:00, For time

Row 250m

15 Thrusters @ 95lbs

10 Burpee Box Jump Overs

15 Thrusters @ 95lbs

Row 250m

*score = total working time

4:37 – 5:12 – had to hit this early so tried to get really fired up to get after it and then it punched me in the face. Power snatch just slowed me down, did UB on the first half and might have been a bad idea. Thrusters UB first half and had no umph to go 15 straight so tried to chop them up and rest as little as possible but that turned into really slow thrusters

+

Accumulate, not for time

40 pistols/side

80 GHD situps

120 russian swings @ 32kg

There is a definitive difference from my right side on the pistols. My left leg feels good and strong but not my right. I had an annoyance over the past 2-3 months on my right side that I used a ton of knees over toes and isometric holds to get back to a pain free environment but now I feel a little weaker on that side

9/3 – OFF

9/4

3 sets of 20 HSPU, rest 2 min bt sets

Start each set with an AMRAP set of strict HSPU, then go into kipping reps to finish the 20

10-8-7

+

3 sets of 30 pullups, rest 3 min bt sets

Start each set with an AMRAP set of strict chin over bar pullups, then go into kipping C2B to finish the 30

15-12-8 – and going to kipping after strict I felt very uncoordinated, this also was very very hard

+

3 sets of 40 wallballs @ 30lbs, start each set with as big of an unbroken effort as possible, rest 3 min bt sets actively on bike erg

28-20-20 – really wanted to hit unbroken for one of the sets but today was not the day. Was at gym with no bike erg so used spin bike

+

4 rounds not for time

30 sec face up plank hold on GHD

30 sec bear hug hold with 200lb sandbag

10/side banded pallof hold split squats

10/direction landmine rotations from tall kneeling

Done but smoked

9/5

12-15 min continuous

60 sec nasal breathing cyclical option (row/jog/bike)

60 sec regular breathing cyclical option

30 sec/side perfect stretch

20 sec hollow rocks

20 sec arch rocks

5/side side plank press ups

3 times through

+

12-15 min continuous

3/side TGU @ 35lbs

3 skin the cats on rings

3/direction parallette shoot throughs

3/leg shrimp squat + pistol squat (use a PVC/rig upright to help with balance and get some controlled loading on single leg)

Did 4 times even after clock expired – i feel the difference here too on that right leg – everything else felt really really good

+

5k easy bike

done

9/6

I was super tired today but gave everything i had in the moment but machine paces felt much easier to hold than the last time we did this or something similiar to this

2 rounds, continuous effort

Ski 250m @ steady effort (around 1:55/500m)

12 PC/PJ AFAP @ 115lbs

4:19

+ (rest to recovery)

2 rounds, continuous effort

Row 250m @ steady effort (around 1:50/500m)

12 thrusters AFAP @ 115lbs

3:12

+ (rest to recovery)

2 rounds, continuous effort

Echo 15 cals @ steady effort (300-350 watts)

12 power snatches @ 115lbs

4:20

+

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec

A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec

A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets

Going to have to make this piece up either later today or will get it in on friday

9/7 – OFF

8/30 (compete overlap, CF focus)

A. Power Snatch + Hang Squat Snatch + Squat Snatch: 5 complexes @ 95-115lbs; rest 60-90 sec b/t sets – breathing/cycling focus

115 – felt really good today, been focusing on foam rolling/opening up my lats more and it is helping my bottom position and building that confidence back in that position.

B. Hang Power Clean: 1 Rep every 20 sec @ 75-80% 1RM x 20 reps 

185 – when warming up this felt pretty heavy so stayed there, but as soon as the groove got greased better was solid and strong

C. Back Squat: 10,8,6,4; 60,70,75,80% 1RM 

215-255-275-295 – 295 was maybe about 1 more RIR, with the other loads feeling really good

+

5min Clock: 

22 Cal Row 

25 Deadlifts @ 225lbs

20 CTB Pull-ups 

AMRAP Rope Climbs in remaining time (5 rep cap) 

rest 5min with easy bike spin 

5min Clock: 

22 Cal Row 

20 Deadlifts @ 275lbs 

15 BMU 

AMRAP Rope Climbs in remianing time (5 rep cap) 

3 & 1 – was actually really surprised by how well i felt in the first one, the 2nd one, i knew that deadlift was going to be tough for me. I actually resorted to singles and stayed on top of the bar for the majority of the reps (i did have a few small sets in there), 2 sets on the bmi with enough time to get 1 rope climb but not enough time or recovery to get a 2nd