Ben Plotnicki

FE 21.1

Cluster/thruster (155lbs)

39 – I watched michelle do these 2 workouts so I at least kind of knew what to expect. Had a semi-pacing plan with the barbell and then 155 got really heavy really fast. Had a bad stint bt the 2 and 3 min mark, but outside of that was pretty good on resting. Made a good push in the last 90sec.

+ (rest to recovery)

3 rounds for time

7 power snatches @ 95lbs

14 chest to bars

3:05 – i feel it has been about 3-4 weeks since we have done c2b so I just wanted to try and go ham and see how it went down. Snatch did 4/3 on rounds 1 and 2, UB on c2b for rounds 1 and 2, was really pushing hard as hell and I made a fast transition to the bar for round 3, was in a fair amount of pain did 2 reps and all singles, 8 c2b and at that point it was just survival. Did a bunch of 2’s and I cannot remember if i finished with a double or 2 singles. There was a lot in the middle of this workout with the barbell that was kind of a blur to be honest.

Freestanding hs hold: max duration hold in 10 minutes (2 min cap)

I definitely do better in the split leg position, my best hold was about 19-20sec but was moving quite a bit, I stayed inside a 6×4 matt, but not sure if I would’ve stayed inside a 4×4 space

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6 sets @ high but repeatable effort:

10 Bar Facing Burpees

50 DU’s

10 TTB

Bike 15 cals @ 400 watts

Rest/Walk 1:1 b/t sets

2:23-2:17-2:25-2:22-2:23-2:22 – I didn’t do exaclty 1:1 rest, I rounded up just to make the math easier. My goal each round was to make sure burpee were > 30sec, and I didn’t look in one round, one round I was right at 30 and all the others I was less than and at my goal.

11/2/2020

Fittest Experience 21.3

AMRAP 14 min

Row 60 cals

20 american KB swings @ 53lbs (vertical at top)

15 box jump overs

10 kipping HSPU

(name of the game is the row here, and quick transitions when you get to the other 3 stations. find a row pace and stroke rate that gets you as close as possible to a calorie every pull) 

298 – man I wanted at least an even 300……when I got back on the rower I started doing some math and was trying to calculate if I could complete the round. Legs were pretty smoked and was having a hard time getting leg drive that was powerful enough consistently in the 60 cals to get off the rower in 3 min. Row splits were 2:42 (1297 avg cal/hr) – 3:11(11.07 avg cal/hr) – 3:14(1091 avg cal/hr) – the kb swings were the most annoying part because it was just hard to speed up the reps. My knees/legs were just not comfortable being super bouncy today, I felt I moved somewhat quick on box jump overs but without bounding it was hard to go as fast as potentially could.this workout was fun and tried to keep the hammer down the best I could. Did feel a little lost power on the rower but overall feel like there was no where to really make major changes if this was a redo qualifier

tttTD (18.2/18.2a)

5:45 – 282 – and adding Father Time into the mix, I’m one second faster and .5 pounds weaker. I consider that a huge increase in all facets with the father time factorial. Actually adjusted well to that burpee standard and was pleased with my footwork. I feel the round of 7 and 8 were slowest in burpee. Footwork got a little sloppy in 8, round of 9 wasn’t as fast as it should’ve been but I was semi anticipating putting down the hammer for round 10 of both squat and burpee. Opened at 255 and missed but was planning on going up regardless. Went straight to 282.5 and I overpulled, hit my throat and then I’m pretty sure I hit my funny bone with the clean and fought hard as hell to stand up so I called it with around 90 seconds left. In hindsight opening at 245 would’ve been smarter and would’ve hit a cleaner 275 leaving the door open for a jump to 285 or 290. 

After note, still don’t know about funny bone but definitely hit my throat as I tried swallowing some lunch and it kind of hurts just a little to swallow.

A. KB Speed Bench Press; 6-8 reps x 3 sets; rest 2min

Did 8 reps and stuck w/53’s – was just trying to think if I was doing this to improve faster eccentric loading patterns as my speed component

B1. Plate pinch carry 30 second carry x 2 sets; rest 30 seconds

15kilo rogue plates

B2. Dbl KB front rack carry 30 sec x2, rest 0 seconds

53 and with “standard” kb rack of handles on top of each other

B3. DBL KB Thruster; 8 reps AFAP x 2 sets; rest as needed

53’s

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Sled Push 6-10 Seconds @ 100% effort

Easy 3min Bike Recovery

x6 sets 

I’ve had a splitting headache for most of the day so I opted for 6 seconds and on a frictionless surface, went hard but not max effort

forgot to mention that I had a deep tissue massage yesterday and I’m super sore from it and think my headache could’ve been sparked by this. I had a lot of tension built up in my normal stiff areas

Power snatch x 1/Below knee hang squat snatch x 1/OHS x 2 – new complex every 2 min x 5

165-170-175-180-185 – my power snatch @ the 180 felt super solid, on the 180 and 185 I felt the hang pull me forward just a little.

+

For time

5-4-3-2-1 Ring MU

20-16-12-8-4 dbl DB box step overs (50/hand, 24in)

50 DU’s/round

10:36, without much thought I was shooting for sub 12, the hardest round was the 16 db step overs, I felt a little grip and a ton of lats and that made me a little nervous for the rmu. I will say, going into my set of 4rmu I had about a 5-6 second transition from last dub to into my kip, as a result I was swinging a little more than I would like but still felt good. That set of 16 step overs, i broke twice, it was grip and lats. That round of dubz, i clipped twice, one was just a miss and the next one 1 rep later was clipping on the ground. Pretty happy with this and was working at such a high heart rate.

Bike 8-10 min, easy pace

+

Hip Flow x 5 min

Ending up spending quite a bit more time than 5 minutes on this, just got in a rhythm and was trying some flow work out

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Banded pulldowns and Y’s from hollow x 6 each, rest 90 sec (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en) 

Hollow/arch rolls from extended x 6-8/direction, rest 90 sec x 3 (https://www.youtube.com/watch?v=okkc07gIzOY) 

This was really high quality work and attention to detail here. But trying to stay super super hollow on the hollow/arch rolls I started getting tired and fought to not get too sloppy

+

Parallette shoot throughs x 3/direction with pause at end range each side, rest 90 sec

Band assisted tucked planche x 10-15 sec, rest 90 sec x 3 (https://www.youtube.com/watch?v=-ykN-AEsR-E)

Loved this work today, i think the best my shoot throughs have ever felt

+

5 rounds, steady pace

90 sec bike @ high aerobic effort

5 jefferson curls with KB, slow tempo

5/side goblet hold cossack squats (only go through a range that is comfortable, no pain/restriction)

45 sec row @ high aerobic effort

Hanging straddle L-sit 6-10 sec (can do with bent knees if needed, just some anterior iso work)

Single leg sorenson hold 6-10 sec/side

As I took too much time on flow work, i but my bike from 90-60 as I was having a client coming in and was afraid I wouldn’t get all the work in. I forgot how much I value jefferson curls, I was/am feeling really stiff throughout so I need to sprinkle them in just to improve my movement quality and compression work there.

10 min easy bike, progressive pace

done

+

3 min bike, faster every 60 sec to end last minute at target 10 min TT pace

rest walk 3 min x 2-3 sets

done

+

15-20 sec ramping effort (get above 1400 watts for a little bit) into

40-45 sec bike @ target 10 min TT pace

rest walk 3 min x 2-3 sets

The closest I could get today was 1387

+

10 min AB TT

159.6 calories…..I wanted 160 so bad and that was kind of the target I had in my mind when starting the day. Toughest part was right around the 6 min mark I was anticipating there being 3 minutes left and I looked down at the monitor and it said 6:03 – but at that point kind of found a good mental place and with 2 minutes I was grinding to finish. I could’ve maybe started that kick 20seconds sooner but not much more than that

17.2

15ft of walking lunge back into the next. A couple of things I decided I was not going to do was the 7 power clean, break and then 1 into lunge, I despise db power clean but I was planning on doing 8 ub right into the lunge and stuck with that the whole time, I did feel my grip get tired, didn’t feel my lunge slow down drastically so was happy with this strategy. Had really fast transitions and came out hot, I didn’t realloy stop unti the second round of TTB, I think I got chalk somewhere in those breaks, don’t really remember though. My ttb rep breakdown was 6/6/4 and first round I was down and right back up, didn’t love that as I felt jumping straight up to the bar from right under it didn’t allow me to get a good hollow on my first rep, but I’ve never practice that fast of a break before. BMU did 5/5/6 on round one, I did take long breaks there but was confident going the big sets, the breaks kind of turned out start OTM and finished about 18-21ish seconds and rested a good 30-35 seconds (probably more), 2nd round of muscle ups was were I felt it though, grip lats – I did 5/4/3 and at this point I decided I was going to do 2/2 but when I jumped up 2 felt good and I went for number 3 but it was a grind and I had in my mind that singles take so much energy but not calculating in the moment that would have been only one single not a series of them so I missed my last attempt. this is always the costly execution error because in your mind you think I cannot miss my last one so I rested just a little longer than I needed to to make sure I didn’t miss. overall huge increase for 2017 but could have been a lot better.

A1 – Wall walk into belly to wall supported HS with shoulder taps x 12-16, rest 30 sec

So this was really solid here, the ability for attention to detail was awesome for hip/core positioning and active shouders

A2 – Buidling circular Scap pullups on rings x 15-20 sec, build to close to full butterfly motion by the end, incorporating more elbows/lats as you go, rest 30 sec

I lost focus from time to time if I started swinging too much on the rings

A3 – 1-arm DB hang power snatch x 4 + 1-arm DB hang clean and jerk x 4 + 1-arm DB OH WL x 25ft, rest 15 sec bt arms, rest 30 sec after both

I loved the aspect of lunging here as it allowed me to play with my stride length and find out the ideal steps. I’m an 8 step 25ft lunge guy as long as I get some long strides in. If I take a normal stride length that is strong and fast and stable then it would take 9 steps, so I got comfortable that I could do my first 2 steps long and then the next 6 my normal stride and have good clearance for 25ft. I never tried my first step as a big step and see where i finished after that

A4 – GHD hip extensions x 10 + 10 sec hold after last rep, rest 90 sec x 5 sets

Nice

B1 – Light DB alternating curtsy lunges x 10 (5/direction), rest 30 sec

B2 – Copenhagen plank x 15 sec/side, rest 30 sec

B3 – V-ups x 5 + Tuck ups x 5 + Hollow rocks x 10, rset 90 sec x 4 sets

I see what you are trying to do here, smash my legs and my core before 17.2

+

19 cal row @ 1400+ cal/hr

rest 45 sec x 5

rest 4 min x 2 (10 total, consistent pacing)

Heres my two row sets uploaded from ErgData – didn’t know they would upload this big