Ben Plotnicki

10/5

AB 10 min easy effort

done

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AB 1 min @ 10 min TT target pace

(rest 1 min)

AB 2 min @ 10 min TT target pace

(rest 2 min)

AB 3 min @ 10 min TT target pace

(rest 3 min)

AB 4 min @ 10 min TT target pace

(rest 4 min)

AB 5 min @ 10 min TT target

Goal was to hold bt 325-350, I held 345-376 the majority of the time (not sure if this was on the easy bike or the average bikes). Only in the 4 min range did I dip to 330 and that made me aware I hit that in the 5 min but only for 1-2 seconds at a time. ( for my records 233.6 cals on AB BB0279) don’t think this is the easy bike but I kept a higher wattage than I anticipated so wanted some tracking and posting. 

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Easy decompression work for hips/hamstrings after the TD (assuming will still be a bit sore here)

Actually I’m not too sore. Only just a little, but nothing that I couldn’t get warmed up quickly 

10/6

Ring MU – 6 sets of 3, rest 2 min, speed/quality focus

Didn’t plan on videoing any sets but after my first set felt so good, I thought I needed to be able to have video and see what was good and what needed fixing as opposed to just stating that they felt good today. I need to work on consistency from one rep to the next, but what was pretty awesome and you can see on some of the sets, is if the first one felt off, I was able to make the tweaks going into the 2nd and 3rd reps. Did a 7th (but only 6 on video) set because they felt good and wanted to work on faster turnover out of the dip

Ring muscle up video

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AMRAP 12 min

2,2,4,4,6,6….

Wallballs

Row cals

(goal of clearing the 20’s and getting well into 22’s)

22 wall ball + 2 row cals – reset the monitor to row from zero everytime, one I didn’t want to do complicated math and figured that would be how it was done in a competitive set up plus makes work on tightening up transitions. With resetting I made a mistake in the round of 14 where I hopped on the rower without hitting the reset so I wasted 5-6 seconds there on waiting to hit that and then waiting for the reset. I broke the wall ball in the set of 20 @ 14 in order to reset the rower then, don’t know if this saved anytime or not but thought it might be worth the risk especially since that was the round I needed to really hammer down on the rower. Was trying to hold upper 11’s…..I should’ve tried to hold a bit higher just to push the pace mostly because of so many transitions and knowing that resetting my own rower would take a few extra seconds.

Throwdown (DL/HSPU/HSW/Cleans)

50ft handstand walk

Took way too much time on the deadlift @ 315, I did 3 right away, 5 and 2, I had 2 reps left and I didn’t pick up the fucking bar right away, it was heavy but not to the point that I couldn’t do it, I just bitched out. Hspu felt pretty decent today. Changed weights during hspu breaks so wasn’t put in a position to come down and kick right back up. 12-8, 12-10-8. I did this much earlier in my day than I normally would (football game to watch) – which this had some positives and negatives, being a little more crunched for time I had to take care of my business in my warm up. The negative is I didn’t get enough reps at 225 squat clean and got zero reps @ 315, in hindsight, wouldn’t have made a huge difference at all, but mentally being a little more prepared might have helped my mindset. Being a little more prepared for 315 I might not have turned into a little bitch, a few of the cleans on 225, I just bottomed out and almost missed the lifts because I couldn’t put the breaks on, and on two of them my right hand came off the bar, luckily I have good squat mechanics so even though losing my right hand it was still in a good position in my rack. Low back was definitely not liking the squat cleans at that portion of the workout. I did do my hs walk in the unbroken increments of 25ft, and I didn’t waste a whole lot of time like I normally do getting back into it, but I knew the clock was running out. I have been accumulating some good handstand walking practice unfatigued in warm ups of late but just need to get where we can move faster. I do think I move so slow on them that it burns me out even more. The first 25ft my back didn’t feel bad, but the last 5ft of the walk my back was not happy and had I had time for another clean it would have been rough. 

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Spend some good time decompressing back before leaving

Wall assisted glute bridge

Frog pumps

Empty PVC OHS at slow tempo

Pelvic tilts from quadruped, include some rockbacks

done

Open workout 19.4

For total time:

3 rounds of:

10 snatches @ 95lbs

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

*12 min time cap

4 bar muscle up into the 3rd round – I could come up with at least 7 or 8 excuses but that would only be looking for self assurance for myself. At the end of the day burpee speed was not where it needed to be. First 3 rounds took 4:02 and burpee speed was too slow, all snatch ub, even contemplated breaking snatch if it gave me a chance to move faster on burpee. In the 2nd round of bmu I felt some ab fatigue so maybe i was over kipping/too tight of a midline on my bar muscle up in round 1, and in my second round of burpee I felt some tricep fatigue. This workout is quickly becoming a nemesis of mine, I want to finish it, when i finished the first 3 rounds, I was never going to quit, I just wasn’t in a positive place of feeling I was going to finish with the time  I had remaining. Well time to close the door on the day, shake it off, get some rest and be ready to get after it the next time.

A1. L Sit Hold; 1min for time x 2 sets; rest 1min

Didn’t really have a sense of urgency with this today for time as I was trying to make sure I kept my toes pointed and above my hips.

A2. Front Lever Tuck Hold; 20 seconds for time x 2 sets; rest 2min

I may not look like Dave Durante here but I feel that I’m somewhat strong and pretty damn close to the position you are supposed to be in

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3 Rounds for Time:

21/16 Cal Skierg

50′ HSW

7:20 – had one overriding goal. On any breaks get back into the walks quickly, on the turnarounds, get back into the walks quickly. With that being the goal I didn’t want to push too too hard on the ski, ski first round at 1100 + and the other rounds were a slower start and a finish of around 1100 which only had my ski splits not too far off each other. 

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3 Rounds:

1min Row

1min Ski

1min Bike

*Ramp each round from 65% to 85% effort

done

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Every 2min until failure

40 Double Unders

Row Cals in remaining time

Men Start at 10, woman at 6 – add 2 cals every set until failure

Completed the full round of 30cals, and I’m kind of kicking myself after. The round of 30 I barely finished, (footnote of the round of 30 I did not set my rope down to help me start the next round quickly), so with only seconds to spare for finishing the round of 30 it took me a second or so to gather my rope, then getting into the rower I didn’t think I was going to make it so I didn’t worry about coming out too hot just wanted to gather my legs so I could make a strong finish. I finished with 28 row cals, and kicking myself because the 1-2 seconds I lost from grabbing the rope the 10-15 seconds that I didn’t get up to full speed as quickly as possible.

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Easy 20min Recovery Jog/Walk/Hike 

It was raining like crazy so this was not going to happen today

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AB 10 min building intensity, faster every 2-2:30, ending around threshold effort

done

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AB @ 500 watts, pushing the ‘grind’ a little more each set compared to last week (if last week was stopping at a 7-8/10, lets push this to 8-9/10 for each. little more grind, little more burn)

rest walk 90 sec and pick back up until you accumulate 200 cals at that speed (goal will be to take >2 min off the total time from last week)

20:41 – (24:54 last Monday)  – ummmmm I felt I pushed way way harder and grinded so much more this week (was afraid I did not improve from last week on my initial finish, but then I looked back and didn’t feel as bummedt) My legs feel so much more blown up from 200 cals than 192 wall ball. And I also made sure I didn’t get the easy bike that I was on on Friday. 

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Thoracic spine mobility from wall squat with foam roller – 5-6 pulses through extension (https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9)

Might be one of my new favorite mobility pieces

Banded spanish squat iso hold at 45 degree angle with 4-5 reps of arms extended upper back extensions x 2-3 sets

Done and legs still were not happy

9/25
Strict ring MU skill exposure, spend 6-8 min of ‘play’ here
This is the first time I have done some strict rmu in a long time and was glad to know I still have it. What was hard today was controlling the negative and tying more than one together. The eccentric strength wasn’t there today.
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Every 5 min x 4 sets
21 cal AB
15 deadlifts @ 245lbs
9 BBJO @ 24in
Times were 2:49. 2;42. 2:46, 2:50 – I do also think I found a pretty fast bike (whoohooo)……deadlifts broke each round first round did 2 sets and that slowed down my bbjo and after breaking deads in sets of 3 felt I just moved fast on the burpee work
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Every 4 min x 4 sets
21 cal ski erg
BB OH WL x 50ft @ 95lbs
Clock was counting down so didn’t get accurate times but found a pace on ski that was hitting 1000-1100 cal/hr and that felt really good to hit that.

9/26
tttTD
(WB/DU/BMU)
17:57 – I would say for the most part, transitions were on average 4-5 seconds, there is always some outlier rounds of course. But that once again was my big goal, got to be a sweaty mess around round 8-9, only missed one round of dubz, 2nd round and mentally said cannot let that happen again, so did my first 12-15 reps at a pace I wouldn’t miss and then tried to speed up to finish the reps. BMU felt really really good today. So as the transitions were pretty good without having video to analyze, the breaks were in wall balls, after last bmu I tried to get my first rep in within 4seconds or less, but broke every round at rep 11 (some rounds did 10 and liked 11 the best), and without a doubt rested too long, I realized I only had 2 ½ rounds left and missed the window to put my foot on the pedal and suffer, but went for that in the last round, I should’ve fought for unbroken on wall ball last round but did a drop breath and pick back up. Overall, pleased with transitions, this would’ve been a good one to do with someone else, I do think I would have suffered a little more in the middle of it to push for shorter rest periods, or someone judging me.
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Front squat x 3, rest 1 min
Back squat x 5 (same bar), rest 2 min x 4 sets
185 x 2, 205 x 2 – this was evil after the wall balls……first set was the toughest but after that wasn’t terrible just didn’t feel powerful and explosive

9/22 (DSGN overlap)

3 sets:

A1. False Grip Passive Hang w/ Ring Turnout: AMSAP +5 seconds on last weeks (35 sec cap)

A2. Bottom of Ring Dip Support Hold: 20 sec

A3. False Grip Ring to Chest Hold: 20 sec

A4. Top of Ring Dip Support Hold: 20 sec, accumulated for all

Rest 30-45 sec b/t each; rest as needed b/t sets for quality

False grip passive hang was hard, wrist didn’t want to cooperate so was about 15-20sec each time and would start slipping out at that point just a little. False grip chest to ring hold, was broken up into 2 and 3 sets.

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3 Rounds:

1min Row

1min Ski

1min Bike

*Ramp each round from 65% to 85% effort

It was hard to mentally ramp up into the 85% effort range knowing I was going to have to go to that range and more for 21 minutes in an emom

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EMOM x 21 (7x through, if you start to spill over a bit take a longer rest and continue but try to keep the density/speed the same)

Min 1: 15 Cal Row

Min 2: 15 Cal Ski

Min 3: 15 Cal Bike 

It was the bike that got me, and for the most part it was the effort and the transition that through me off. After the 3rd round I was telling myself I was going to take a minute off, then it became this game of cat and mouse where I said just get back to the rower and you will be fine, and then it was you can’t take a minute off until you have finished the rower because you are good there. And then in the 5th round, the bike took about 58 seconds, and transition into the rower was to slow and fought to get finished, I did in time but didn’t allow me enough to get my breath and was not going to be able to make the effort on the ski. So I took one minute off then ski, one minute off then bike, one minute off because the goal was to finish the last round in sequence. It was a fight but would not have been able to do another. 

9/23

A – Snatch pull x 1/Power snatch x 1/Hang Power snatch x 1 – new complex every 90 sec x 8

155 across – thought this would be a good load to hang out at, heavy enough that technique has to be dialed in a little more, but light enough that if I felt any positional faults I could fix it pretty easily on the next complex

B – OHS – Find tough 2 in 4 sets or less

185-215-235-250

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Open 16.3 (pSn/BMU)

6+4 – I was super super tired today so the umph to really dig in, lace em up and really get after it wasn’t there. So with that being said I had one really big goal, fast quick transitions. I did rest more than I should’ve in my breaks of the snatch. I also for the first 3 rounds set the bar down when breaking instead of dropping and I decided I was wasting a shit ton of energy while doing that. Transitions as follows; 4-4-4-4-3-3-4-4-5-5-3-4 – I do have to grind for the first bmu on a few rounds bc of trying to be so quick. I walked backwards and jumped up to the bar and I don’t believe I have ever done that for a hanging gymnastics workout. Most of the time I walk up to it or turn to the bar so wanted to try this today because I’m sure that’s one of the fastest ways to get on the bar. 

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B – Band pull apart series

done

AB 10 min building intensity, faster every 2-2:30, ending around threshold effort

done

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AB as long as ‘comfortable’ at 500 watts

rest walk 90 sec and pick back up until you accumulate 200 cals at that speed

24:54 Never pushed past an 7 after I got going and had a self check in the goal, but in the beginning I was too worried about how many calories I was going to get each time on the bike which had me pushing to an 8 the first 2-3 times on the bike. So then I made myself either close my eyes and go off of feel or just focus on only the Watts and when they dipped would only get a few more seconds and hop off. These made it take much longer but stayed more with the goal stimulus. 

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AB 10 sec ramping sprint (be at a full sprint by the 6 sec mark)

slow spin 2:20 x 4

1000×2, 1100, 1200 – had a harder time getting out of the thousands until the 3rd set when I tried to ramp up into it and was able to tap into a little more power. 

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Ido portal squat routine in full

Split into a little later in the afternoon. Just talked way to much before getting into bike session

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Thoracic bridge flow x 6-8 min

done and this was much needed today

#tttTD65

AMRAP 12 min

2 rounds of

50ft dbl DB reverse walking lunges (lunge backwards)

12 dbl DB power cleans

16 Toes to Rings

Then, 2 rounds of

50ft dbl DB reverse walking lunges

16 lateral pogo burpee over DB (8 per side)

8 dbl DB power snatches

94 – I made 2 mistakes here, one was I didn’t think about the workout as a whole, I knew the workout didn’t really start until the pogo burpee so didn’t move with enough of a sense of urgency and get the first 2 rounds done fast enough. The 2nd big mistake was breaking up the first set of toes to rings, I did want preserve my grip a little so wanted to take a short quick break and was ready for a short break but forgot that if you drop off the rings in this movement that they were going to keep swinging so lost a lot of time here. Reverse lunges weren’t bad, just slow and like the pogo burpee harder to find a rhythm of moving fast and not expanding a ton of energy. I highly dislike db power clean and the first set went right into and did them unbroken after the lunge, not sure if that had an effect on me wanting to break the toe to ring, but that at least felt positive. Big resting pieces had to do with burpee and after snatch, snatch ub first round and definitely caused me to rest more than I should.