Ben Plotnicki

10 min easy bike, progressive pace

done

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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

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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

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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

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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

Mcgill big 3

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Open workout 20.3

25ft handstand walk – couple of things here, Wednesday is the hardest day for me to get deep deep high quality sleep. It is the only day that my alarm Has to wake me up, so all other days are good, just this day is the toughest one. I do normally try to take a nap after I coach the early am classes, I normally do fall asleep for a little bit but it never feels like a deep sleep. Back to the workout, When I started I thought, ok here’s how I’m going to break the deadlifts up, then when I got into it I thought fuck it, see what happens, the only break I made was in the set of 15, and when I picked up the barbell for the set of 9 I thought well that might have been a mistake but I stayed the course. Hspu, same thing, only broke the 15’s, did rest on my head for a couple of quick breaks, just wanted to see what happens. I made a mistake by not setting up a second barbell and had to change the weights myself so this cost me quite a bit of time. 315 was really freaking heavy and a grind but that 25ft handstand walk felt really good. Some highs and lows today, but with the changing my own weights I’m pretty pleased with the effort solely based on just trying to figure things out in the moment and going for it.

Warmup well ahead of time, both for tension required for lifts and movements under demand in other stations

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EMOM x 30

Min 1 – Power clean x 1/Hang Squat clean x 1 (have a goal lift in mind and try to have that on bar for last 2 rounds)

Min 2 – 45 sec row @ 1200-1300 cal/hr

Min 3 – 8 dbl DB thrusters @ 50/hand + 20 DU’s

Min 4 – 45 sec row @ 1200-1300 cal/hr

Min 5 – 8 dbl DB box step overs @ 50/hand + 20 DU’s

Min 6 – 45 sec row @ 1200-1300 cal/hr

245 for clean on the last 2 rounds – row paces were sustainable rounds 1-4, hitting round 4 & 5, rows were hardest after the step overs, was fine, even though it was a fight after the complex and the thrusters. my original plan was 250, but after feeling the load on the second barbell just slightly adjusted my numbers, but what was exciting is that I felt my power clean got better as the rounds went on.

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Back squats – 3 reps every 2 min x 6, you decide loading but try to get under something heavy for last 2 sets

275 and 295 for the last 2 sets

For time

500-400-300-200-100m Ski

30-25-20-15-10 Wallballs

20-16-12-8-4 1-arm alternating DB snatches @ 50lbs

(push transitions, push unbroken sets, preserve a ski pace)

12:53 – wasn’t really sure how to think about preserving a ski pace, except for the first ski, I wanted to move fast but was hard to put the hammer down when I first got on but got in cranked up a little quicker than I thought I would on the 400, the 300 down to 100 was just keep moving trying to stay close to a 2:00/pace – all ub elsewhere technically, on one round of the db snatch I dropped the db changing hands but didn’t stay on the ground but a second, only had one poor transition and that was after first wall ball when the ball hit the ground and started to roll away and I took a second to move it back.

Throwdown – TTB/BXJO/STO/HPC

8+9 – My plan was to break TTB from the beginning with 5/4 – kind of wish I had done a few rounds UB, but did keep rest breaks pretty short. I knew the box jump over was going to be my limiter and this is the main reason in hindsight I should’ve done a few rounds TTB UB because I knew I would lose some time on box jump. I tried to do a combo of at least half bounding and hald step down, I mixed it up but always tried to start the first few reps with bounding. I did on occasion lose my rhythm on a few sets but it never threw me off too much. Towards the end I wanted to stop but I tried to keep consistent movement. Push Press on all just because I knew cycle time would be faster and then went right into the hang power clean normally for 8 reps and did 6 on a few. started getting dizzy from hang power towards the end and started to feel grip ever so slightly. Overall pretty happy with my ability to get after this one, low hanging fruit here would be UB TTB for as many rounds as possible, was surprised since I normally feel my abs not happy with me when I get around 60-70 reps in a workout.

Last night time got away from me and I didn’t even start to wind down until past normal time, so it laid to a lot less sleep than normal on tuesday night. That led to no sense of urgency to put the hammer down and really grind and get after it today. 

A1. DB Power Clean; 30 reps for time x 1 set; rest 1min

A2. TTB; 50 for time x 1 set

Db power clean in 1:30, 3 sets, just wasn’t feeling it here., TTB went for 30 as on the updated DSGN board it had for 30. Had a been closer to a 7 or 8 out of 10 I would’ve gone for the 50 you had written. Sets were 16/7/7 for 1:19

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For Time:

100′ DB FRWL

20 Bar Muscle Ups

2:38 for 15 bmu + 5 more for accumulation – just felt slow on the walking lunge, also didn’t warm it up much at all, muscle up was 7 and 8 and they actually felt really good and circumstantially would’ve rested longer and used being tired as an excuse but just said hey jump up there and lets see if you can finish. 

+ (rest as needed

For time

21-15-9:

KBS @ 70lbs

HSPUs (any style)

into:

100′ HSW for Time

8:04 – was super super conservative on the couplet, I feel like I did this a long time ago and remember even then it blowing up my traps so was more afraid what that was going to do for the handstand walk and wanted to have high quality on the walk. I might have sacrificed some time for the conservative approach, so at least the handstand walk went well with a breakdown of  35/15/45/5 ft

For time

30-20-10

Row cals

Empty bar OHS

into

30-20-10

Bike cals

Burpees to 6in touch

15:17 (got off the last overhead squat around 5:2? – was slow to get the bike moving. I will say I did push the front end a little harder, didn’t approach it like it was 2 couplets, just wanted to attack the rower and the ohs. First 30 cals done around 1:15ish, should’ve got my first rep in my ohs done quicker but instead got the bar overhead and then settled my feet. The set of 20 cals was around 1100-1200 peaking higher than that at a few stretches, told myself I was not allowed to take longer than a minute, I need to get in the habit of pulling through the cals because that cost me keeping that under 1 min. On the bike each time, the first ¼ of the bike was just getting my sea legs under me. Somewhere in the set of 30 burpee I said you aren’t going to fail a burpee so just get a little more uncomfortable, the main thing slowing me down was just not dropping to the ground faster.

Assault bike 10 min @progressive pace

done

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Assault bike 20 min time trial

rest 12 min

Assault bike 15 min time trial

rest 8 min

Assault bike 10 min time trial

rest 4 min

Assault bike 5 min time trial

(try to get the best score you can on each individual piece, and try to ensure you are getting a faster avg pace across each piece)

240.6 – 192.1 – 143.3 – 79.8 – i’d say the 15 min and 10 minutes were the hardest. 20 minutes was easiest but that’s mostly not knowing exactly what pace to go with. 15 minutes was hard because I knew I needed to go at a harder pace than the 20 minutes but 15 minutes is still a long time to keep pushing at that pace. 10 minutes effort wise was the hardest, I knew I wanted to stay in the 300’s and with about 4 minutes to go it was sheer will to stay there. Someone asked me a question so I didn’t get on bike after exactly 4 min of rest so that might have helped a little with the effort I was able to hold. My goal was to hold 400+ watts as long as I could, i noticed at about 1:07 that it was going to be hard to keep it there but I fought for another 45seconds or so and then wanted to stay in the mid 300’s the rest of the way.

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cool down/stretching 15-20 min

done