Ben Plotnicki

AM (Lifting)

Squat clean ladder for time

5 reps @ 205lbs

4 reps @ 225lbs

3 reps @ 245lbs

2 reps @ 265lbs

1 rep @ 285lbs

7:43 – did this in the garage at home so i was limited on plates and space. Would love to do this one with multiple barbells set up. Plate limitations, only have 3 pairs of 10’s so i had to start at 205, deload the 35’s and add 45’s so that took the bulk of the time, after that just adding the 10’s kept it a little crisper. Missed 285 on my first attempt, didn’t stay over the bar long enough and easily smoked it on the 2nd attempt. Don’t remember exact specifics, but roughly 20sec apart on the 3 reps @ 245, 30sec apart @ 265, i think i finished that barbell mid 5’s, first attempt @ 285 was @ 6:30ish

+

Push press – 4 sets of find a 4RM for the day, no more than 2 min rest between sets

210 – 205 was very sloppy and almost didn’t go for one more increase but cleaned it up a little 

+

Snatch grip deadlifts x 4-5, rest 2 min x 5 (straps ok, reset at floor no TNG)

255 – no straps as they were in the car in the shop so i stayed same across and hit for 5 reps.

PM (CF tester, odd-er objects)

For time:

21 kipping deficit HSPU @ 4in

90 Drag Rope DU’s (or heavier cable)

21 sandbag ground over shoulder @ 150lbs

6:57 – 4.5 in deficit on hspu, these actually felt really good today. I just wanted to go for it and see what happened. The bigger set made me want to rest longer than I needed, but was happy that I got 11 to start. Timing on the kip felt good. Didn’t try to press too early. Scout rope so I had a little advantage on DU, was still at home waiting on car to be fixed. Got 7 sandbag in first minute and slowed down after that. Biggest win was when I was 4 reps away I tried to push my pace unlike some times when I just try not to get too uncomfortable.

Dryland Prep

*set a 15min timer to get your body prepped and ready to swim

*I want you to get into a consistent routine since MOST CF events do not allow you in the water to warm-up prior to the event

*dryland follow-along: https://youtu.be/qiN2E7-zXuA

This was really good, and will be super valuable moving forward!

Water Prep

100 Swim @ easy

+

2 x 50 / 30sec rest @ smooth

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4 x 25 / 15sec rest @ cruise

*goal here is to gradually progress your speed / intensity up so that you’re hitting the final 4 x 25’s at your 300 TT target pace / effort

Currently at this moment, i struggle to consistently shift gears of speeds. It will happen but consistency from one time to the next is not there yet

+

Baseline Testing

300y Time Trial baseline test

So i really should’ve converted the yards distance from meters before i started. But we have a long way to go here. But with this being a baseline test, there is only one way to go up becuase it can’t get much worse. It was in the 7:03 range i believe. I just don’t trust myself continuing with freestyle for more than 100m at a time, and not even really over 50m. I was semi comfortable with 50m freestyle than 50m back stroke, but my back stroke shoulder mobility is a struggle to get much out of my arms. The only positive from today is I did not have to resort to a doggie paddle. My biggest problem is staying in a freestyle stroke as soon as i get tired and struggle to breath and then i lose streamline position and feet and hips drop. We actually have a neighbor who is a collegiate triathlete and works at the pool so I’m going to see if i can recruit her to assist in teaching me and priotitizing the skills and drills to work on. I can see some things that i need to do, which is much different from  3-4 years ago. I want to get better at this so bad. I do see that swimming twice a week will be huge. 

+

Cool-down

10min “social kick” w/ board (social kick = casual, conversational pace)

I only have 45 minutes allowed in the pool so I only had time for a few minutes here.

AM

2 sets

Banded ankle dorsiflexion x 10/side

Banded ankle plantarflexion x 10/side

+

Dynamic Activation (10yds each):

Knee Hug March

Lunge to Lizard

Single Leg RDL w Toe Touch to Kick

Carioca (each side)

Side to Side Lunge

Ankle to Elbow

Butt Kicks

High Knees

Power Skip

+

Run 200m progressive intensity, rest walk 2 min x 2-3

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600m @ 88%, rest 3 min

400m @ 91%, rest 2 min

200m @ 95%, rest 1 min

400m @ 92%, rest 2 min

600m @ 89%, rest 3 min

400m @ 91%, rest 2 min

200m @ 95%, rest 1 min

400m @ 92%, rest 2 min

600m @ 88%

(total 3800m)

Total working time including rest – 15:34 – this is based on watch, which i know in the past has a few metrics off, but at least it’s a number. Didn’t really get splits. And it was hard as shit to hit that 400 @ 92% coming off a 200 at 95%. Felt some mechanical breakdowns around 2200m-2400, i’m sure that is more the perceived effort, temperature on the track (which felt like against the wind and uphill both ways). None of the issues in the past with hamstring tendon or anything so happy about that 

+

5 sets of bent knee hollow hold 45 sec, rest 90-120 sec bt efforts, skinny band under tension under the small of back to ensure you stay hollow

done

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Spend 5 minutes walking around barefoot on soft surface as possible

done

PM

E2MOM x 8 sets (4 of each)

Odd sets – 90 sec row @ 1300-1400 cal/hr

Even sets – 90 sec AMRAP of (3 ring MU + 6 OHS @ 115lbs)

Amrap – 2+3 – 2 – 2+1, 2 – going for the 3 muscle ups in the first set made that row a grind that i dipped in and out of the 1300/s, never went below 1276, and each time i dipped into the 1200’s i was back in the 1300’s the next stroke.the 3rd and 4th set were hard as shit to maintain that pace. 4th set knowing it was the last one was the only saving grace there.

+ (rest 4-5 min)

E2MOM x 8 sets (4 of each)

Odd sets – 90 sec bike @ 300-330 watts

Even sets – 90 sec AMRAP of (5 bar MU + 10 deadlifts @ 185lbs)

Bike – solid on all efforts – i think it was because i knew the fan from the bike would help cool me off. 1+7 – 1+ 5 – 1 +3 – 1 + 2 – by this point i was mentally done, and my hands were hurting and i was turning into a little bitch.

+ (rest 6-8 min)

3 rounds for time

20 GHD situps

20 alternating pistols

20 GHD hip extensions

20 HR pushups

11:16

It is that time of year already that I am going to have to keep some gatorade handy during a session, my energy felt so so in the pm, but it was as much my body temp that I felt hard to push through. I know I will adapt to the feeling that it got really hot all of the sudden, so i will have to keep fighting and pushing and forcing myself to get uncomfortable.

AM

tttTD (thruster/RMU)

There was some good and some bad today……i wanted to go earlier than normal. I do think there will be some value in hitting workouts at times of the day that i’m not used to. So hitting this early I had to get jazzed up a little earlier, eat lighter as i wasn’t going to sacrifice sleep just to get in earlier. Warm up was decent, was way too conservative on thruster. RMU was 5/3 first round – 4/4/4 on 2nd set, rested a bit too much here. 3rd set – i made a super fast transition to get the first 3 reps in, then another quick 3, but going for a 4th rep i did the good ol’ flying through the rings trick, no harm done other than a bit of a freak out, but had a short memory there. When i had 7 reps left my plan was do to 3, then 2 fast 2’s, it almost worked, as my first 2 i rushed it too quick and only got a single, but with that, i didn’t force it, dropped down and then went up fairly quickly. 15:17 was overall time, i could’ve definitely pushed the pace as muscle ups are feeling much better than i anticipated them feeling in that volume. Once again too conservative in thruster but was trying to go that route to keep the muscle ups clean and crisp. 

PM (lifting tech and pulling str)

A – Power snatch x 3 TNG + Hang Power Snatch x 3 TNG + OHS x 3 reps for speed – new complex every 3 min x 4 (build from last week) – 115

125-135-145×2 – speed was not as fast as i needed it to be at 145, hang felt much better than last week

B – Power clean x 3 TNG + Front squat x 3 for speed + Push press x 3 TNG at shoulders, new complex every 3 min x 4 (build from last week) – 155

165-175-185-195 – push press @ 195 was a grind but all others felt good

C – Hang squat snatch – 1 rep every 60 sec @ 155-165lbs x 6-8

165 x 6

D – BTN split jerk from rack – 1 rep every 60 sec @ 195-205 x 6-8

205 x 8

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

235-255×3

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

Did all the first half at home and then drove to the gym to hit this, did this in sets of 15

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