Ben Plotnicki

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

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.

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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.

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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

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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

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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

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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.