Ben Plotnicki

(easier day, keep cyclic efforts very sustainable and keep quality on other movements)

EMOM x 20

Min 1 – 4-5 ring MU (can alternate sets with bar MU if youd like to get touches on both)

Min 2 – 40 sec row @ threshold ‘effort’

Min 3 – 50ft HSW

Min 4 – 40 sec bike @ threshold ‘effort’

5 ring muscle ups each round, felt really good today and had some things that really clicked in the session, it helped to have a little bit of a break and felt no stress going into them. I stayed with ring because I feel like I need more work there. Hs walk, only broke within the 25ft turnarounds on the last set, felt some tightness/stiffness fatigue in my back for that. I got a little bit ahead of myself in efforts on the bike and row, as I should’ve stayed a little more sustainable but just felt the groove and kind of pushed it

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EMOM x 20

Min 1 – 12 1-arm alternating DB snatches @ 50lbs

Min 2 – 40 sec ski @ threshold ‘effort’

Min 3 – 50ft 1-arm DB OH WL

Min 4 – 40 sec reverse sled drag, grindy load

Reverse sled drag wasn’t as grindy as I needed but I didn’t want to fall into the “hot” efforts that hit me in the first emom

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10 min hip/hamstring mobility/movement work

done

Snatch – build to a tough single in 10 min

215 – pretty stoked about that, put on 225 and went for it after the bell. The bell/time limit might have got in my head a little but it was an awesome snatch pull

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DSGN intervals

Every 4min for 4 sets:

12 Thrusters @ 115lbs

12 BFB

12 OHS @ 115lbs

12 Burpees to 6″” reach

*Adjust rep range or the BB loading to finish all sets in under 2:15.  lets ensure we keep a strong focus/intent on burpee turnover here, true speed endurance focus

1:58 – 2:10 – 2:16 – 2:29 – 8’s on the barbell movements. I really pushed hard on the first 3, the 4th one was really about survival. My triceps were a little smoked it felt like. I thought I felt a little residual fatigue there from saturday. Not enough to really affect me but I definitely thought about it in the last 2 rounds when I was trying to get to the ground quicker and pop back up as fast as possible.

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Within 5 min of finishing the 4th interval, start a clock to take 7 min to build to another challenging snatch single

195 – I opened a little heavier than I normally would just to grind and push through it….got 3 lifts in and felt like I got a little better with each one. 

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Hamstring bridges from low box x 6-8, rest 60-90 sec x 4

done

Double barrel front squats x 4, rest 3 min x 4 sets, tough

155-175-195×2 – there was definitely more in the tank but this was tough enough

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tttTD (10 min AMRAP, thruster/burpee/DL)

1+50 – the main thing that slowed me down was the deadlift. I’m happy with how I was able to chip away in the deads but I rested too much. Sets were 4/4/4/3. I think I finished the first round around 6:04. I know the thrusters were done around 1:15ish (13/10/7). I think i finished burpee around 3 ish, but I do feel i was moving faster than that. Second round I picked up the thruster bar quickly but don’t remember how many reps i did (5 or 6), michelle and I did it together so at a point in the thruster, every time she picked up the bar I picked it up and tried to always do 1 or more thruster when she put it down. When I looked at the clock, I really was trying to push the burpee in order to at least get a chance at the barbell.

Snatch pull x 1/Below knee snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 6-8 for quality, only last 1-2 reps should be tough enough to risk missing

7 sets – and last set @ 195, loaded up to 205 (which I hadn’t really planned on going for in the beginning or even after I hit 195 but then said fuck it so that mental prep was missing and might have affected that effort) and when I went below the knee for the squat snatch and felt it pull me forward so didn’t even make an honests attempt

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Row 90 sec @ 1100-1200 cal/hr, long strokes, into

AMRAP 2:30 of

10 wallballs

10 chest to bar

(quick transitions)

rest 2 min x 2 sets

3+7 & 3+1 – had one group of c2b in the 2nd set that almost lost the rhythm but stayed on the bar and regained it. All c2b unbroken, feeling pretty good about c2b, wanted to keep my output high here and wanted to get 4 rounds just couldn’t keep my transitions fast enough to do so

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Bike 90 sec @ 330-370 watts, upright posture, into

AMRAP 2:30 of

10 power snatches @ 95lbs

10 toes to bar

(quick transitions)

rest 2 min x 2 sets

2+1 & 2+1 – didn’t feel completely recovered and I struggled to suffer and endure with the barbell. 1st set ps was 4/3/3 and then mostly singles, and 2nd sets was 3/3 and singles and all singles. 

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2 rounds for time

50ft HSW

10 TNG PC @ 115lbs

50ft HSW

10 OHS @ 115lbs

8:56 – this felt like the shortest most grinding workouts I’ve ever done. Hs walks were good today but wasn’t trying to be too aggressive for fear of the carry over from set to set. Only last 50ft was the only one I broke on. I tried to transition quickly form the first 25ft to the last of that set and I started to lose control so I came down. This was a fun workout but I was pretty taxed and enjoyed the grind.

A. Squat Clean – Block Work:

Mid Thigh – 6-8 reps @ 45-75% – 135-145-155-165-175

Knee High – 5-7 reps @ 55-65% – 175 x 3, 195 x 4

2″ Below Knee – 4-6 reps @ 75-80% 225 x 2, 235 x 2, 245 x 2

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B. Double Barrel Front Squats: 5 reps every 90 sec x 3 sets – easy/moderate load working speed/time under tension

easy/moderate almost meant I went empty barbell – 125

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3 Sets for times:

10 DB Power Cleans @ 50#

30′ Walking Lunge with DBs OH

20 CTB

rest 60 seconds

12 DB Hang Clean and Jerk (single arm, 50/35 – 6 per arm)

30′ Walking Lunge with DBs in Front Rack

10 Bar Muscle Ups

Rest 4 min+ bw sets to ensure quality reps/recovery

5:06-5:24 – I started to do a second round but I could feel my hands start to separate a little on the c2b so I called it. First round of c2b I did a very fast transition and wanted to see if I could do small sets with short breaks. I did 6/6/4/4 and same strategy with bmu 3/3/2/2. The overhead db lunge just sky rockets my heart rate so the second round I wanted to try a bigger set on c2b and I did 12/8 – definitely a little longer beak bt the sets. I had a faster split on the first part but it slowed me down on the second part as I fell behind the time on the bmu.

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3 sets for quality/cool-down:

5 Lunge to Cossack Squat Complex/side w/ Sliders

5 Crossunder Curtsey Lunges/side w/ Sliders

10 Toes Elevated Elephant Walks

Rest as needed b/t each

This was on point today

E4MOM x 8 sets

30 sec bike @ tough effort

90 sec bike @ 10 min pace

(ensure you have a change of gears here, rev it up high and hang out there before dropping down to just above a cruise effort)

First 3 sets – 30sec in the 700’s but the cruise effort was hard as hell for the first 15 seconds or so. The middle sets for the tough effort would go bt 700 and upper 600’s, the last 2 sets i was starting at 700 for a few seconds and then it would dip and I would fight to keep it in the 6’s……but the last 2 sets I tried something different on the 90sec and that was equalling my breath cadence with the bike RPM and did so immediately and during those last 2 sets I was able to keep the bike about 318-330.

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Face up plank hold on GHD x 20-30 sec, new set every 2:30 x 6 (adjust arm position to challenge, at sides is easiest and extended overhead is hardest)

Done – 30 on the first and mid 20’s on the last 5

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1-arm front plank hold on low rings x 20 sec/side, rest 40 sec x 6 sets/side

So damn hard

EMOM x 10

1 squat snatch + 1 OHS @ 155-175lbs, working consistency/positions

155×3, 175×7 – was lifting aggressive and angry. Losing in chess will do that to you

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2 min working window

20 single DB box step ups (50lbs, 24in)

AMRAP 1-arm alternating DB snatches in remaining time

(rest 1 min)

2 min working window

5 strict HSPU

10 kippin HSPU

AMRAP DU’s in remaining time

(rest 1 min)

2 min working window

20 power snatches @ 75lbs

AMRAP bar facing burpees in remaining time

rest 5-6 min to recovery x 2 sets

27-165-16, 21-135-15 – the box step ups took about 1:08ish, held onto the db and just kept moving to rep it out. The second half of step ups I could feel the slow down come around rep 16/17. Hspu were to about a 2cm deficit, i keep forgetting my mat at home. On first round went to 150 dubz ub and should have just fought to hang on. Second round, i did not feel recovered and went to 100 and broke. snatch/burpee first round i went 12/8 and burpee felt like I was doing them in quick sand. The second round i did 8/6/6 and probably rested a few seconds to long after the 2nd break but I just felt much quicker on the reps on really wanted to get the same score there. 

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Back Squat: 5 reps x 4 sets; rest as needed – 65,70,75,80%, leave a good amount in the tank for the day but move these loads fast

Actually did 5 sets here, since I have no idea where my BS is and knew I was a little tired I just started at 185, added 20 pounds each set and said I was going to keep going until the speed felt like it was slowing down. 185-205-225-245-265. Could have possible hit 275 with same bar speed

Back squat cluster – 2.2.2, rest 20 sec bt clusters and 3 min bt sets x 4, last set tough

204-225-245-275 – not real sure what the intention was here. But I remember WAY BACK in the day, outlaw used to do a lot of 5X5 at moderate loading pre-open workouts. I liked the fact that I felt some weight and it kind of calmed me down. I had a very good warm up prior to it and just felt a little more lower stress/tension going into the TD

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tttTD (14 min AMRAP, DU/OHS/C2B)

4 + 20 – i left 40 double under out there in the last round alone. It was that killer instinct thing, knowing hey you’re almost done, pick up the bar, jump up on the bar and just go. Approximate round completions – 2:41 –  6:30 – 10:?? (close to the end of the minute) – 13:47 – DU -> 100 – 40/60 – 40-30-30 – 40/60 – all OHS @ 11/7 and all c2b @ 9/9. Definitely longer breaks than I should’ve taken in intrasets, if someone where to pace me or judge then that could’ve been tightened up a little bit. But my whole goal was fast transitions to the next, and ok to take a little longer break in the intrasets. Pretty happy overall as this is a very realistic open style workout and i felt in control for the most part the whole time. My heart rate was super high at points and I think i managed it ok, but know that a few more workouts of getting back being uncomfortable and will be back in a good position of where i need to be.

1/29/2021

Every 45 sec x 6

5 TNG power cleans

(take a longer break every 2 sets to adjust loading, make last set tough but short of maximal, leaving 15-20lbs in the tank)

145 – 165 -185 – I think i could’ve done 205, but ill say, my confidence was a little less with the eccentric control at 185. Wasn’t getting great leg drive because of the attention to the negative 

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E2MOM x 6 (3 of each)

Odd sets – Row 250m + 5 ring MU

Even sets – Bike 500m + 4 squat cleans @ 225lbs

row/rmu – 1:18 – 1:25 (4) – 1:36 (3/2)

bike/clean – 1:21 – 1:28 – 1:33 

I was pretty sure I was not going to be able to get all of this in in the 2 min window. I was smoked by the last set of pushing for it. I felt I couldn’t create good tension in the bottom of the clean. The pull felt good, catch felt good, but felt it was hard to turn on tension and drive out of the hole. On set 2 of rmu, i only did 4, 4 in a row and then dropped off the top of the rings. Its’ a really really bad habit I have and have got to break as the rings always go flying over the place and in this scenario it would’ve taken 15 more seconds for them to settle. So the last round i wanted to do 3/2 and make sure i controlled the descent and got back up quickly. After I was done, i had someone who watched my muscle ups and got quite a few practice reps in after i was done. The takeaway is that I was pulling way too early, and normally on my 2nd rep throwing the rings off and out of rhythm. So at least in the controlled environment got some practice of that and re-opening my hips, 

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(from DSGN)

For Time:

18-12-6 reps of 1-arm Hang DB Power Clean and Jerk (must alt every rep)

8-6-4 reps of Burpee Box Jump to 24in

Rest 30 sec b/t sets, aiming to keep speed high.

3:33 – a lot of down time and cooldown time after the muscle ups and this but was good to go fast.

Push jerk x 8,8,6,6. rest 2 min, moderate but good speed and lockout

165-185-200-205 – loading might have been a little more than moderate, but speed felt good as I was getting better hip drive than the past times of jerk work.

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Every 4 min x 8-10 sets

10 bar facing burpees

30 DU’s

Row 20 cals

(keep around an 88-90% sustainable effort, work:rest will be around 1:1 throughout)

1:47 – 1:49 – 1:49 – 1:48 – 1:50 – 1:47 – 1:50 – 1:52 – 1:52 – 1:50 it was the 7th set that the row felt like it was a little harder to keep it in the high 1200’s….other than that, had the rope in my hand by 29-31 in every round except a few towards the latter round. Felt good

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Dbl DB reverse flys from incline bench x 6-8

Tall kneeling banded snow angels x 6-8

Arch body rocks x 20 sec, rest as needed x 3 sets

I suck at arch body rocks

I am so excited to learn today that you are a fan of chess……my dad got me into playing chess as a kid and have loved the game ever sense. I go through lulls were I don’t play much. But I picked it back up even before the Queen’s gambit craze. I have a great chess story about when I played against a chess master that I will have to tell you some time. Maybe we should get an online game going sometime in the future.