Ben Plotnicki

Throughout this day, my EXTREME tricep soreness either dictated lifting or loading choices I made. I was hoping after a good warm up and some blood flow they would be functional but not as much as I was hoping

A – Squat snatch x 1/Snatch balance x 1/Hang Squat snatch x 1 (any height hang) – new complex every 3 min x 5, build to max load by the last set

195 really gamed the loading here so I could work up to this load. this was the goal load from the beginning 

B – OHS @32X1 x 3, new set every 2:30 x 4

185 – I did not trust the aforementioned triceps here to go much more than that. 

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AMRAP 14 min

20 wallballs

15 chest to bar pullups

10 box jumps @ 30in

5 ground to overhead @ 155lbs

4+8 From the onset I decided I was going to snatch the barbell instead of clean and jerk, front rack position was effected and jerk made me hesitant. Wall ball did 12/8 each round, c2b was 9/6 – 10/5 – 10/5 – 15 – first 2 rounds was down and right back up pretty quickly, I will say right now, my c2b feel dialed in like they have never felt dialed in before, but a small thing that I have to iron out is getting the rhythm back on small sets, the sets of 9 and 10’s felt awesome, but the small sets of 6 and 5, it felt like it took 2 reps to get the groove back, for future workouts with big sets that we will have to plan and strategize to break up need to find a mental cue/focus that cleans this up. Box jumps and power snatch took the bulk of the time in the workout. The last round I really told myself I was not allowed to step away from the box and then did c&j for the barbell, with that information going snatch the whole workout was a mistake and I know my cycle time with snatch vs c&j is not even close at these types of loading.

45-55 min around the world @ 65-70% effort, steady flow from station to station

Bike 90 sec

15 russian swings

15 empty bar strict press

Bike 90 sec

15 banded pull throughs from sumo stance

10 hollow rocks + 10 sec hollow body hold

Bike 90 sec

10 banded spanish squats

10 arch rocks + 10 sec arch body hold

Bike 90 sec

30/side banded terminal knee extensions (squeeze VMO at top of each)

Man, my triceps are so freaking sore today. Even the empty barbell press was a mother, I even dropped down to a 35lb bar on the last round. Also Assault Bikes were being used in class today so I had to use the bike erg. Got through 4 full rounds at around 50 minutes and change

FE 21.6

row/S2O

188

(tight time cap, so ensure you set a plan/pace ahead of time and try to stick to it throughout)

Time splits with rows in parentheses (1:16.7) – 1:36 – (1:18.8) – 1:55 – (1:01.4) – 1:38 – (47.6) row paces were 1509-1211-1213-1115 – the round of 27 got me. I’ve got to be better there. I didn’t have a “true” plan on the barbell, big set to start out as it was feeling good, set of 14 or 15 i believe and in hindsight that was a mistake. I felt my triceps start blowing up. And in the round of 27 I was a little worried about lockout towards the end of the set. The set of 15 on the rower I knew I wasn’t going to finish so it was a mental hit, first couple of pulls were that way, and I told myself you’re not mailing it in. don’t remember exactly how much time was on the clock when I was done but when I picked up the barbell I was pretty sure I couldn’t go unbroken to finish out the clock so I did 5 reps, break and then 6 to finish as the clock expired

tttTD (2 parter, AMRAP into ladder)

Self inflicted previous night so I knew today wasn’t going to be as smooth as normal. It wasn’t that I had more cocktails then I would at a martini and craft brew gathering, I did not hydrate enough to off set this break from routine. 448 – from jump I decided I wanted to go unbroken on the first set of dubz….I have only hit the 200/200+ mark once. I got semi excited and clipped at 196, after that i missed the next rep attempt on 2 occasions. But traps/shoulders felt blown up, deadlifts of course could be managed around that but shoulders and grip could tell were going to be a factor even more so than anticipated. I knew the step overs would be my proverbial achilles heel, so I planned on breaking them up a lot. I do not like step ups or overs and they do not like me but I tried to get uncomfortable and I did just rested too much on my breaks. I was suffering at this point and just was trying to get big sets with dubz and just wasn’t willing to endure that much pain. The bar @ 245 felt much easier than the 225, I hit the 3rd rep of 275 as time expired, would not have counted but was happy even not feeling spry and feisty that I could hit all the reps @ 275.

Snatch/burpee gauntlet

Every 90 sec until failure (60 sec window to lift/burpee, 30 sec window to change weight)

1 squat snatch + 6 bar facing burpees + 1 squat snatch

**Bar starts at 135, build by 10/round through 185, then up by 5 from there

Called it at 195, just felt some upper body/thoracic and shoulder stability that felt like it was off. I also didn’t get a thorough energy system and felt way more heart rate response than I was anticipating. I will also say that when looking at this on paper I thought 60 seconds would be plenty of time and coming back to that second lift, there was plenty of time but to gather myself, create some good tension and control my breath. It caught me off guard. 

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3 rounds for time

3 rope climbs

6 squat snatches @ 155lbs

18 bar facing burpees

11:42 – so I had a couple of goals here, 1st was goal of doing burpee in 70 seconds or less, and accomplished that and I’m pretty excited for that. Was also super excited with rope climbs because now that we have full fledge ropes and have been wanting to try some new rope climb foot clamps, that was good and picked it up well just wasn’t as smooth yet as I need to be but the biggest difference was the descent. The one thing I did on all transitions here was try and have less than 5 sec transitions, but wasn’t as fast on sq/snatch as I wanted to be. Round 2 and 3 was sub 60 on burpee, my burpee speed might have effected the rope climb more than the sq/snatch but still was happy with this. I also had a good insight from this, this workout and others, when I have one rep left of a big movement, like 1 rope climb or 1 sq/snatch I didn’t have that killer instinct today, and I know that has happened in the past with deadlifts as well. I loved having this discovery and the self awareness to realize this. This could be a big step in the future with finishing some workouts harder.

2 min window, rest 1 min x 3 sets

1 round of DT @ 155lbs

AMRAP ring MU in remaining time

4/4/3 – muscles ups felt way off today. Had plenty of time, just felt like the barbell took a lot out of me today. Tried to have fast transitions to the rings but the effort to maintain a strong hollow is where i spent most of my energy. Into the 2nd set I wanted to really focus on the re-opening of my hips and I just felt it wasn’t a good day

+ (rest to recovery)

2 min window, rest 1 min x 3 sets

1 round of (2 dbl DB devil press + 4 dbl DB power cleans + 8 dbl DB box step overs)

AMRAP chest to bar pullups in remaining time

23-24-21 – I was just smoked, this was so much harder all the way around than I thought it was going to be. I was expecting it to be tough, and I stressed about some things I just shouldn’t have. The c2b, after starting with big sets in each interval I struggled to tie really good consecutive reps together after the big sets. And in the last round I had planned on going all 5’s to see if it would help extend the breakdown but I was just tired.

15 min bike, steady

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Low intensity movement quality work – 20-30 min

examples below

Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY

Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4

Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks)

Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI

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15 min bike, steady

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Tabata bent knee hollow holds x 10 rounds

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6 min supine breathing @ 3152 tempo with head supported and feet elevated

This was exactly the day I needed. I was so much more sore from yesterday than I thought I would be. Perfect perfect day, I have been getting back into locomotion work in warm ups so really tried to explore some more stuff today

For time

10-9-8-7-6-5-4-3-2-1

Power snatches @ 75lbs

Toes to bar pullups

6:15 – could’ve made better transitions in bt 9 and 8 and I would even so the same bt 8 and 7, definitely felt some grip fatigue when i got past the 5’s. 

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4-6 sets based on holding pace:

10 bbjo 24 (sub 40s)

400m run @ faster pace than 1 mile TT

400m outdoor recovery jog (at a pace that you can come back in and immediately start the burpees at target pace)

22:24 – target pace on burpee was spot on, target pace on 400m TT pace faded in round 3, just had a harder time grinding to get into pace, there a nice little slant when started the run that makes it a little harder to get up to transition/speed quickly in the first 10-12 seconds, easy to power through when you are fresher, I found it hit me in the 3rd round. And plus as I’m sure you know, it was HOT yesterday.

tttTD (12 min AMRAP, choose your own adventure)

For starters, I made a huge mistake judging michelle during her TFX qualifier workout…..I did not show the bike monitor after she got done and I cut off the camera. This rookie mistake was bothering me for a lot of the morning so my mind was not in it for really getting after it in this workout. So my plan/goal was just to get some good c2b volume, and I will say it gave me the attention to detail and timing of making sure I got the hip re-opening and made them feel so easy and being in a lower stressful environment helped a little bit too. My total was 238 – I did 4 rounds of 15 wall ball, 10 c2b, 8 hang power clean and 5 push press, after 4 rounds of that I felt so good with the c2b that I upped it to 15 c2b for the last 2 rounds, I really wished I had gone for that in the first rounds and see what happened with focusing on those little details.

Squat snatch double – less than 15 sec bt reps, 2 min rest between sets x 6 sets

175-180-185-190-195-200 – the lifts @ 190 and 195 felt the best and was pretty happy with them. The leg drive and keeping chest up on those lift and the 200 was were I felt not as crisp and strong

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Snatch balance x 1/OHS x 2, rest 2 min x 4 sets

165-190-205-225 – the 225 pressed out a little so that wasn’t as crisp on the snatch balance but overhead squat felt pretty strong on all of them

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Dbl KB front rack wall sit, accumulate 4 min in as few sets as possible @ 53lbs/hand

Ummmmm – yuck, ouch, and I know a few sets I was in so much pain I did come to parallel which even though it’s an easier leverage position I did stay under tension longer. And as the day progressed about 4 hours later  I Was still feeling the effects of this

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Twisting GHD hip extensions x 10, rest 1 min x 4-5 sets (alternating sides, hands behind head, rotate torso 90 deg at top)

This was exactly a movement I needed to end my day and week