Ben Plotnicki

5/21

AM

Swimming

Freestyle 100m warmup

Kick 50m warmup

Backstroke 25m warmup

+

Streamline Progression

Accumulate 6 maximal distance streamline push-offs (note furthest distance)

Accumulate 6 streamline push-offs + 10 alt flutter kicks

These helped quite a bit for dialing in streamline, push offs weren’t super far, maybe 10 yards i think

+

Variable Speed 50’s

4 x 50’s; rest 60sec b/t

-15y @ max sprint

-30y @ smooth

Rest 3-4min b/t sets x 3 sets

Swimming was much better today than i thought it was going to be. There  are a couple of efficiency things that i will need to improve on. Coordination of foot kick and arm stroke. I seemed to get one but not the other on most sets. I also was not leading with elbow coming out of the water but know that now so will work on that next week. Felt a decent streamline. Also breath coordination will improve with more practice and exposure. Varying speeds was not easy for me, and as the coordination improves im sure that will help with being able to vary that 

PM

HS obstacle accessory work

Ramp rebalancing on ascent and descent with hands even and offset, 3-4 sets of each

Stair rebalancing on ascent and descent with hands offset, 3-4 sets of each

Approach practice for stairs/ramp x 4-5/side

Shoulder taps with 1-hand on bottom stair x 5-6 controlled taps/side x 3 sets

Solid drill work here today. Set up an obstacle of plates and actually hit several full passes here with that. Was pretty excited as that is the first time i have ever been able to do that. still struggling with shoulder taps….as soon as i lift up my down hand my body wants to rotate and not maintain that body shift

+

3 sets

25 cal AB, high effort

100 DU’s

20 1-arm alternating DB snatches @ 70lbs

rest slow spin on bike 3-5 min bt sets

2:54-2:56-3:15 – that damn 70 lb db got heavy…..that took more out of me than anything. Was done with the bike around 55ish seconds, except for the 3rd set – that set was a little longer, just couldn’t keep the wattage in the 500 range….dubz ub on all sets. Stomach did start cramping when i went to pick up the db on set 3 but grinded through that.

5/19

AM (Lifting)

Squat clean triples, reps completed within 30 sec window, build until you cant hit all 3 within the window

255 – was a little pissed, got 2 at 265 pretty easy, tried to go a little more calculated at this weight as the last rep at 255 had to save and bounce out of the whole, so did first rep, second rep @ 10sec, and 3rd rep wanted to take a few seconds longer but knew i didn’t have much time to spare so i rushed it and lost it in the receiving position

+

Push press x 15 TNG reps, rest 2 min x 3 sets (start at 145, build as able)

155 – 165 (missed the 13th rep, had I had 3 min rest bt sets not sure I would have finished, if there was 4 min rest bt sets I think i would’ve been able to grind out those last reps. I also felt myself rounding my back a little around rep 10 to finish the press and thats why i didn’t fight for the rep at 13, didn’t think the risk was worth it for what i felt my back doing.

+

Snatch grip deadlifts x 6, rest 2 min x 4 (straps ok, reset at floor no TNG)

235×2, 245×2

PM (CF tester, odd-er objects)

For time

21-15-9

Dbl KB hang snatches @ 24kg/hand

Dbl KB front squats @ 24kg/hand

(rest to 10 min mark)

For time

100ft sandbag bear hug carry @ 200lbs

30 burpees over bag

100ft sandbag bear hug carry @ 200lbs

6:16 & 5:45 – on kb work – I did the first 21 UB, had contemplated back and forth if thats what i wanted to do and in the middle just decided to go for it, and also did the first 14 squats, I really should’ve grinded out that whole squat set, but when i stopped it put me in a mental place I wasn’t really ready to be in. I started getting a little sloppy with snatch and that made me be a little conservative more than i really wanted to be. The sandbag made me want to throw up, I really wanted to go unbroken for the 100ft but then I realized that 200 is really fucking heavy. The burpee, i had a hard time getting a rhythm with the jump and turnaround and just didn’t move fast enough. It was good to go hard again with the odd movements but it punched me in the gut today and mentally wasn’t ready for it.

5/18 (cyclical volume + HS ramp skill)

AB 2 min @ 300 watts, into

30 sec row @ 1200 cal/hr

30 sec row @ 1300 cal/hr

30 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

Row felt good and not hard to hit numbers today

+

AB 2 min @ 300 watts, into

30 sec ski erg @ 2:00/500m

30 sec ski erg @ 1:55/500m

30 sec ski erg @ 1:50/500m

rest 4 min x 3 sets

A little bit more work to hit numbers than the row but stayed where i was supposed to be. Last set, was a little bit more work to hit the bike and going into the ski the 2:00 and 1:50 were the easiest of the 3 to hit. 

+

HS obstacle accessory work

6 min – Ramp rebalancing on ascent and descent with hands even and offset – https://vimeo.com/267133893

6 min – Stair rebalancing on ascent and descent with hands offset (https://vimeo.com/267134109, 3-4 sets of each

6 min – Approach practice for stairs/ramp https://vimeo.com/267133798

Shoulder taps with 1-hand on bottom stair x 6-8 controlled taps/side x 3 sets

Quality wasn’t as high for hitting this post cyclical work. And from the other day, drills were almost exactly like i had assumed. Still need work here, confidence will be the big one and the stairs feel like they will be harder to learn than the ramp, however using the plates should help that a lot. I also see having to shift body position for the various changing degrees will take some practice but will be a deciding factor. 

+

Reverse sled drag 90 sec walking, rest 90 sec x 4 (vmo focus, drive through full knee extension each step)

done

Also, finally have a plan in place for getting swimming in but there are still some limitations. One, i have to register to swim, so if there is a consistent day, last week you had it written up on friday, if that will be consistent then will go ahead with trying to register that day. Also, they are only allowing a 45minute block. Right now I will see what you have in store but also have a lane reserved for next Tuesday am. At that short of time, not sure long term but would 2 swim sessions a week be a good plan? Just thinking out loud.

PM

EMOM x 12

Min 1 – 5 RMU

Min 2 – 6 sandbag ground over shoulder @ 150lbs

Min 3 – 7 BBJO @ 24in

Muscle ups felt great today. Sandbags were the hardest part of this fun little piece. Just the right amount of work to go really hard and have just the right amount of rest to keep the output high. Well done

(rest 4 min)

EMOM x 12

Min 1 – 2-3 squat snatch singles @ 175-185lbs

Min 2 – 20-30 heavy cable DU’s (drag rope if you have access)

Min 3 – 13 row cals

2 squat snatch @ 175 – just didn’t feel snappy warming up, but also didn’t take a long extended time warming up. Then starting focusing on staying over the bar longer and that made that huge difference in efficiency. 30 reps on drag rope and it made the 13 cals feel a little more laborious than i had expected. 

(rest 4 min)

EMOM x 12

Min 1 – 3 back squats, moderate to tough

Min 2 – 15 wallballs @ 30lbs

Min 3 – 50ft HSW

245 on back squat, could’ve gone a little more there but might have sacrificed some quality. Wal bal and hs walk combo was a great kind of tough. 

Was going to swim in evening but the times were misprinted on website so went on no lap swim available. Going to call tomorrow and get the absolute low down. Have relied on website not talking to people. Went for a run in the neighborhood just to get the second session in. 3 – 1 mile repeats – terrain was different in the loops i made some times weren’t consistent but efforts were about a 5K pace or a little slower.

AM

tttTD

17:57 – natural running path at home, measured via google maps is 750m, so a little short of the full 800…..last round on pistols no repped myself 4 times due to trying to speed up pace to finish the round

PM (lifting tech and pulling str)

A – Power snatch x 5 TNG + Hang Power Snatch x 5 TNG + OHS x 5 reps for speed – new complex every 2:30 x 4 (moderate loading, keep good breathing cadence throughout)

95-105-110-115

B – Power clean x 5 TNG + Front squat x 5 for speed + Push press x 5 TNG at shoulders, new complex every 3 min x 4 (same as above)

135-145-150-155

C – Hang squat snatch – 1 tough rep every 45 sec x 6

155

D – BTN split jerk from rack – 1 moderate rep every 45 sec x 6

185

Called it there to finish the day for birthday celebration friends and fellowship. Had about a 90 minute turnaround after throwdown. Elbows were a little achy, but in tng power clean it was more of a feeling of a big stretch than pain. My right delt also is a little tender still, but to the touch the tissue feels super ropey and knotted up, i have to hunt for the discomfort at times and it gets so close to feeling like it is going to release. All “moderate” loadings look light to the numbers but man they did not feel light at all…..the split jerk did feel the closest to moderate. 

E – Clean grip floating RDL from 3-4 in riser x 4 reps, rest 2 min x 4 sets (straps ok)

F – GHD hip extensions – accumulate 75 for the day with a focus on hamstrings and butt squeeze at top

AM

Swimming

Freestyle 100m warmup

Kick 50m warmup

Backstroke 25m warmup

+

Streamline Progression

Accumulate 6 maximal distance streamline push-offs (note furthest distance)

Accumulate 6 streamline push-offs + 10 alt flutter kicks

+

Variable Speed 50’s

4 x 50’s; rest 60sec b/t

-15y @ max sprint

-30y @ smooth

Rest 3-4min b/t sets x 3 sets

Going to have to be very adaptable with swimming. The is currently only one olympic size pool available that doesn’t require a membership and it has limited lap swim, a little more flexible open swim but still limited. On memorial day another local pool will open up that has much more available times and has a lot of open swim which from what i understand isn’t heavily populated. So will just make pivots on my end and make it work and then after the 31st will be able to make things happen a little easier. 

Took the running session from monday….wasn’t originally going to with what the throwdown is for saturday, but thought that would be great practice. There was also track practice at the local high school but they have a nice torain around the campus that allowed for some change in inclination through hills. Covered 3.6 k – in hindsight i think i could have pushed the pace a little more but this was a good place to start working with some of the uphill climbs that I feel lasted the whole time.

PM

HS obstacle accessory work

Ramp rebalancing on ascent and descent with hands even and offset (goal here is static holds in each position and moving away from wall under control) – https://vimeo.com/267133893, do 3-4 sets of each

Stair rebalancing on ascent and descent with hands offset (straight arm strength and control on hand that is ‘lower’) – https://vimeo.com/267134109, 3-4 sets of each

Approach practice for stairs/ramp (specific focus on stairs for you, use the single plate stack, start small, then build to height of one step, then add a second stack beside it, use the wall to ensure you continue to leverage forward momentum with confidence of not falling forward) – https://vimeo.com/267133798

Shoulder taps with 1-hand on bottom stair x 5-6 controlled taps/side x 3 sets (this is more strength work than skill, but the weight shifts necessary will be good exposure. place stairs sideways against wall, so that when you face wall you can place one hand on bottom stair and the other on flat ground beside it. then actively ‘push’ off of down hand to shift weight onto stair hand, and as you gain control work towards adding a shoulder tap at the top)

All videos you had linked i tried going to were private so i tried to emulate the best i could from what I perceived your notes to be. But one of the biggest things i noticed from today was, ramp work was good and boy am i glad that we are practicing this and staring with these drills. The ramp definitely challenged my wrist flexibility. 

The plates as steps will be super helpful, today just used 25’s, quality got better each pass i made but the biggest challenge today wasn’t getting up and walking over the group of 25’s i set up, it was coming down back to the ground and not losing control

I had a hard time with the shoulder taps and the hand on the stairs, the down hand was tough but good when i made the appropriate weight shift. 

+

Assault bike 8 sec for max watts, slow spin 1:22 x 4 (record max watts each set)

1171-1074-1141-1206

+

30min running clock

As many rounds as possible of

15 sec AB @ 80% of max watts from above

Rest 1 min b/w bouts

*terminate workout when you begin to compensate biomechanically (shifting or changing movement pattern to accomodate for fatigue), breathing cannot get back down to baseline during rest / hyperventilation is induced, you can no longer elicit the Rx’d power output, or quality of work significantly drops off. Once you terminate the intervals, use remaining time in the 30 min to AB at a slow spin, around 100 watts

12 solid intervals hitting no lower than 869 towards the end of the intervals. 896 – 92? was pretty average pace – the 13th wasnt able to hold rx output the whole 15sec interval.

+

Single leg eccentric hamstring curls on sliders x 5/side x 3 sets (band around ankle pulling foot away from body)

Love these!

+

Single leg alternating strict crossbody toes to bar x 5/side (get foot as high as possible while keeping leg straight, then lower under control), rest 2 min x 4 sets

At rep 8 pretty consistently is where it became very difficult to lower under control

3 snatches @ 165-185 (keep it moving fast)

4 BBJO

1 snatch

2 BBJO

rest walk 3 min x 2

Snatches in both sets for the 3 were done in around 28 seconds, now the big question is. If the workout is the same, or very very similar as quarterfinals with 185 as the loading, bbxjo @ 30” just needs to be done fast just based on not feeling comfortable stepping down, after the 4 reps today, it is very important to find the right amount of rest/transition time before making the next rep of the snatch count. The first set i missed that single because i was trying to get back on it, the second set I waited about 15-20 seconds and hit that single. Very valuable feedback here as I don’t want to waste the energy that goes into missed reps. 185 is just enough that I can’t fuck around and the combo of those 2 movements are beautiful in the interference they provide. I did power all the reps today, and the one miss was a squat and for a moment I was like damn that was easy i got it, and then lost it forward. Thoughts on this from what you saw in the quarterfinals with athletes of similar skill sets and capacities?

+

2 Sets:

2 Rope Climbs AFAP (ensure elbow is good here, dont aggravate unnecessarily)

14 alternating pistols 

rest as needed

This was actually very valuable work today. Found a good groove on the ascent and descent was better. Still not where i want it to be but so much better all the way around

+

2-3 sets

30 sec progressive intensity row, faster every 10 sec

new set every 2:30

3 sets – was pretty pumped that I actually got the last 10sec to stay in the 2000’s and even touched 2100 a few times. Really good and exciting for me

+

For time, high effort, work speed of transitions in the setup and floor plan

12-9-6 thrusters  @ 95lbs

30 DU’s/round

2:20 – this would suck in a similar format

+

Easy 20min bike

done

AM

Accumulate 5 sets of 15 american swings @ 24kg, rest as needed while you do some snatch tech/positional prep

done

+

Power clean – find a tough single WITHOUT starfishing, pull the plug when tech drops off

255

+

Hang Power snatch – find a tough single WITHOUT starfishing, same as above

185 – felt slow on both today but felt pretty strong in all positions which is a good feeling for not feeling fast at all

+

Back squat – 3×3 @ 75-80%, rest 2 min

275-285-295

+

BB hip thrusts 3 sets of 6-8, tough, rest 2-3 min

225

PM (from DSGN, EMOM skill touches, adjust volume inside each as needed to keep things crisp and sharp)

8 min EMOM:

Min 1: 8-10 DB Box Step Overs @ 50lbs

Min 2: 8-12 Strict HSPUs

Min 3: 10-12 C2B

Min 4: 60-80 Double Under

All high end of rep schemes

rest as needed

8 min EMOM:

Min 1: 35-50′ DB FRWL @ 50lbs

Min 2: 8-12 STOH @ 135lbs

Min 3: 12-15 GHDSUs

Min 4: 12-15 Box Jump Overs @ 24in

Low end of sto and box jump overs (longer transition for not moving the ghd, high end on lunge and ghd

Do you want to make any adjustments to tomorrow’s session based on floor plan?

3 rounds for time (from DSGN)

15 deadlifts @ 225 lb.

35 overhead squats @ 75 lb.

90 double-unders

11 flat – cost myself about 15sec in the last round when I was trying to speed up my DU with 30 left and clipped at rep 89. In hindsight I should’ve done first round of OHS unbroken. Did 2 sets, and 3 in the next 2 rounds. First round was afraid that they would effect my shoulders for DU but should’ve just fought a little more. Same for the next rounds. My allergies were really bad in the am so it took me a while to get fired up to get after it. Didn’t effect me at all in the session but getting motivated took a little longer in warm. Transitions were great, breaks were great and short in the first 2 rounds, and that 3rd round when I need the killer instinct wasn’t were it should be

+ (rest to recovery)

On the 3min for 2-3 Sets:

20 GHDSUs (remove and make these hollow rocks or V-ups if back isnt happy here)

2 Rope Climbs

2 sets – ghdsu were absolutely fine…rope climb ascents are feeling so so much better from a technique perspective, the descent still needs some work. I feel more comfortable when I have my gymnastics mat under me, even though it really doesn’t do much it still gives a slight boost of confidence.

AM

Squat clean x 1/Front squat x 1/Split Jerk x 1 – 5 building complexes, rest as needed, end around 88-90% effort

215-225-235-245-255-265 – i know i know thats 6 sets, i wasn’t happy with my set at 245 so i wanted to do an extra set

+

Front squat – tough 3 for the day, leave 15-20lbs in the tank

275

+

For time, strong effort

30 hang power clean/push jerks @ 95lbs

30 toes to bar

30 row cals

3:45 – i think i remember the hpc/pj in sets of 12/8/5/5 – only defaulted to the 5/5 in the last set because I wanted to see if i could drop the bar and put my hands back on it as soon as it settled on the ground, i did put my hands on it quickly though but didn’t pick it up as fast as i need to. TTB was 12/10/4/4 those were pretty quick breaks and then got on the rower hitting the first 10 cals trying to be no lower than 1200 and as soon as I felt my abs weren’t going to restrict me i got up to 1500 and stayed bt there and 1600

PM

20 pistols for smooth execution, think game pace of a bigger set like 50-60

rest 2-3 min x 2

Felt good to slow down and focus on a quality were I could keep moving

+

Every 2:30 x 4 sets

30 sec strict HSPU into 30 sec kipping HSPU

Don’t remember my exact kipping reps, as I wanted to push my strict work and build some confidence there, 12/8/7/7 first set of kipping was 12 and then stayed in the ballpark of 8-10

+

For time

3 rounds of dbl DB DT @ 50/hand (12-9-6 DL/HPC/S2B)

2:21 – accidentally did the first 2 rounds UB, i was going to do the old fashioned 11 and break but kind of got in the zone, wasn’t bad but didn’t like the blown up forearm feeling in that round of HPC, push jerk were fine, and then immediately went into the next round of deadlift and I did 9 and then took a break. 

rest 5 min

For time

2 rounds of (15 chest to bar/10 dbl db front squats/5 dbl DB devil press)

2:52 – the db’s felt super light here compared to the grip challenge that they gave in the first piece.