Ben Plotnicki

WICC Day 1

Event 1/2 – “Holiday Ham”

4 min AMRAP:

10 Sn – 95lbs

8 Sn – 135lbs

6 Sn – 165lbs

AMRAP Snatch @ 185lbs in remaining time until 4 min mark

6 – really surprised myself here…..it’s amazing what having a rather clean week can do for you, sleep wasn’t optimal but much better. 

Rest 1 min/Transition

Event 2:

6 min to find a 1RM Max Squat Clean

285 – didn’t have a plan because i just didn’t know, so after hitting a few lift, my buddies at the gym asked what i wanted so they started bringing me plates. I hit a lift and thought it felt really heavy so i asked for a smaller jump, but the end of the last successful lift (there were a bunch of 10’s and 15’s on the bar), i had successfully lifted 285. I did pull under 295 but caught it a little forward and didn’t feel it was worth the risk of the grind effort to stand it up. 

Event 3 –

5 Rounds for Time:

15 CTB Pull-ups

12 Deadlifts @ 225lbs

9 Burpee Box Jump Overs @ 24in

11:31 – this actually felt great, and probably paced a bit more than i needed, 2 of my toughest perceived movements in one workout so I just wanted to pace and then by any means necessary keep moving on the bbxjo. Broke the c2b and deads up a bunch better never rested too too much, only once did i put my hands on my knees and thats huge compared to the number of times i wanted to and didn’t let myself.

12/16

WICC Day 2

Event 4 – Throwdown:

For Time (15 min cap)

50 OHS @ 95lbs

40 TTB

30 FRWL Steps @ 95lbs

20 Bar Muscle Ups

30 FRWL Steps @ 95lbs

40 TTB

50 OHS @ 95lbs

190 – For all of my success yesterday, today was a little different. My wrist flared up on the ohs, i didn’t think it would, it was more mentally than physical, i was way too conservative on breaking up the ohs and ttb on the front end and should’ve had a few bigger sets to press for the the time cap. 

Event 5 – “It’s not the one I wanted”

15 Rounds for Time:

15 Cal Row

5 Shuttle Runs

*No Time Cap

23:11 – i really felt my drop off happen around round 10/11 – i kind of lost track of where i was so I started getting a bit more aggressive on my shuttles, really trying to figure more efficient footwork in the middle of it, but that definitely slowed down my row and when i finally figured out where i actually was i had a hard time maintaining the pace i was on. 

Event 6 – “Chrismahanukwanzakah”:

For time (6 min cap)

75ft HS Walk – 25ft turnarounds

75 DU’s

50ft HS Walk – Pirouette at halfway mark

50 Xover SU’s

25ft Backwards HS Walk

25 Xover DU’s

*5ft unbroken increments

15 Xover – bad duz, just tired.

This was a really good experience and a fun weekend. I don’t think i ate enough as i just didn’t feel like i had much juice on saturday, so that was a good reminder. I also felt the volume i could handle, just didn’t have the ability to link the volume with intensity at this point. So great humbling experience and exciting that I surprised myself in some components and should’ve trusted myself in others

12/13

A – Floating snatch grip deadlifts 4 sets of 5, rest 2 min (straps ok)

185-215×3

+

EMOM x 6

Odd: 20 Sec Squat Snatch @ 155lbs – 4-3-3

Even: 3 wall walks + 15 Crossover Singles – done

+

EMOM x 8

Min 1: 10 OHS AFAP @ 95lbs

Min 2: 10 TTB AFAP

Min 3: 10 FRWL @ 95lbs

Min 4: 20 Second AMRAP Bar Muscle Ups

Done – 7&6 on bmu

+

For Time:

20 Cal Echo Bike

24

Still recovering but felt a bit more normal this week

12/6

A. Split Jerk: Build to a tough single – Blocks allowed

255 – back is tight, but didn’t effect jerk per se, just the confidence I had in going much heavier

B. Pistol: 1min AMRAP, alternating

My low back was so stiff and tight, i did everything to try and loosen it up but just couldn’t get it to move and when i tried a pistol it just wasn’t happening

+

For time:

15-12-9

Unbroken sets of Hang Power Snatch – 115lbs

Run 2 min @ easy recovery pace b/t sets

*If unable to hit each set unbroken, lower weight to something you can complete touch and go for today.

Completed and actually pretty excited, normally 115 is a really tough weight cycling the barbell with snatch

+

For time

3-6-9 wall walks

20 GHD situps

90-60-30 DU’s

I do not remember at all but with back stiffness ghdsu were not good and did not feel smooth there at all – i actually felt good with wall walks and worked on the tng wall walk techique….once again i do not remember time, wall walks and dubz were good but ghdsu really slwoed it down.

12/7 – OFF

12/8

Overlap

Really really good piece here with pulling gymnastics, ski and hang clean and jerk

12/9

A – Bench: 4,4,2-4,2-4; 80,85,90,95% 5RM

185-200-210-215 for 2 I didn’t go heavier without a spotter

+

EMOM x 8-12:

Min 1. 20 sec AMSAP False Grip Ring to Chest Hold

Min 2: 20 sec AMSAP Ring Support Hold – Top

Min 3: 20 sec AMSAP Ring Support Hold – Bottom

Min 4: Rest

+

For time

Ski 1k

90ft HS Walk (15ft down + 15ft back segments)

Ski 1k

60 sec Free HS Hold in 5ft x 5ft box

Ski 1k

30ft HS Walk w/ Pirouettes

Ski 1k

Wasn’t happening today, my wrist (the ganglion cist) that popped up 9-12 months ago and has been completely dormant has been really really irritatinig. I thought i was having wrist issues but realized today it was this. It goes away within 5 minutes of stopping wrist flexion

*Score is total time.

If capped:

1 rep = 5ft HS Walk segment

1 rep = 10 sec of free HS Hold

1 rep = 15ft HS Walk Segment or 1 Pirouette

*Reset monitor each round.

*HS Walk – must be completed in 5ft unbroken segments

*HS Hold – time starts when feet are off the ground, time stops if hands touch any part of the box or when feet touch the ground

*HS Walk w/ Pirouette – Must walk 10ft to pirouette box. If you fail pirouette, you may start outside of the box and walk back in. You do not have to complete the 10ft hs walk again. Pirouette rep is complete once you have completed full rotation and walk hands outside of the opposite the line you entered.

12/10 – OFF

12/11

A. Power Snatch: 3,3,3; rest as needed – 65,70,75% of 1RM. drop from top after each

135-145-155

B. Back Squat @ 31X1: 5,5,X; rest as needed – 60%, 65%, AMRAP (-2) @ 70%

215-235-255×9 – didn’t think i had 9 in the tank but was very very happy with that

+

2 Sets, each for Time:

18 Cal Row

12 CTB Pull-ups

9 Deadlifts @ 225lbs

6 Burpee Box Jump Overs – 24in

rest 2min bw sets

2:03-2:04

+

SPRINT Effort:

2 Rounds for Time:

15 Cal Row

5 Shuttle Runs

2:30somethijg 

I know this is a deload week for WIC, but man is it the deload i need for the weekend i had….much appreciated.

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