Ben Plotnicki

Every 2 min x 8 sets (4 of each couplet)

Odd sets – 10 dbl db Hang squat clean thrusters @ 50/hand + 12 bar facing burpees

Even sets – 3 burpee ring MU + 50 DU’s

Ummmmm – i do not love hang squat clean thrusters with db’s, muscle ups felt solid today – it was leaving the 6th set that was hard today. Had this been 10 sets I would’ve have tried to finish but would have been hard. The last sets of each were tough but a good way to finish.

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Every 2 min x 8 sets (4 of each couplet)

Odd sets – 8 deadlifts @ 245lbs + 12 chest to bars

Even sets – 4 BBJO @ 30in + 50ft HSW + 4 BBJO @ 30in

Same thing here with the 6th set being the one that almost took the wind out of the sails. I did better with the handstand walk when I did 50ft straight, but when I did 25ft and turnaround I didn’t want to kick up right away. C2b have been feeling much more dialed in lately, 

+ (rest to full recovery)

For time @ high effort

Row 500m

Ski 400m

AB 30 cals 

5:29 – I did rest to recovery but even then, setting the tone with the rower first was tough, lats and legs felt tired so the desire to really push here was not there, did feel a little bit better on the ski and then the bike I tried to hold mid/low 500 watts to finish and grinded through that.

A. Power Snatch; 3 on the min for 3 minutes, 2 on the min for 3min, 1 on the min for 3 min

145-155-175 – 175 didn’t feel great, the other loads felt really good and crisp, felt like I was pulling more @ 175 then getting good power and leg drive when the bar was just passing my knee

B. Sumo stance Deadlift; 3-4 heavy reps x 4 sets; rest 2min

315-325-335-355

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1 min Clock:

25′ HSW

5 Deadlifts @ 315lbs

AMRAP Strict HSPUs in the remaining time

rest 1min

x4-6 sets based on feel

12-7-4-4 – was very pleased with this all the way around. The biggest limiter in the amrap in rounds 3 and 4 was I just wasn’t moving the deadlift very fast and that starting eating away at time and energy for the strict hspu. Was very surprised at my set of 12 out of the gate and it felt fast and snappy. Round 3 of the handstand walk wasn’t great but cleaned it up much better in set 4. I need to get better at breathing when inverted. Sometimes in hspu, especially in my kipping hspu I can gather my thoughts to focus on my breath in the middle of it but wasn’t able to mentally dial that in today. 

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On the 3min for 6 Sets:

50′ FRWL @ 50lbs

16 TTB/10 BMU

8 DB Power Cleans

*Alt bw 16 TTB and 8-10 BMU every 3min interval

TTB rounds were solid, would finish these around 1:27-1:34, after round 4 I had to take a short break and pause my clock, the bmu rounds were taking me much longer and in round 4 it took me 2:30ish – if the muscle ups were 7 or 8 might have been a little different, just didn’t have confidence going for 10 today, and funny things were happening with my grips, one time i felt the buckle start pinching my wrist and kind of felt some bfr type of feeling. But those were just funny scenarios.

E3MOM x 15 (3 times through each station, 45 min total, aerobic effort throughout)

Set 1 – Row 500m

Set 2 – 20 empty bar banded strict press

Set 3 – Ski 500m

Set 4 – 12 strict pullups with slow lean away negative

Set 5 – Run 400m

This might have been the fastest 45 minutes of training, the time just flew by and this was actually kind of fun to zone out on. but that doesn’t mean I give you permission to extend this to emom x 20 lol

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30 1-arm alternating TGU @ 45lbs, slow and steady

Ummm slow is right, not sure about steady. I will say this though, it has been a while since I have watched the KB series with Jeremiah so I don’t remember every single nuance but I do feel with what I did remember this was much easier with some of the performance points.

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

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AB as long as ‘comfortable’ at ending point of step test from last week

rest walk 90 sec and pick back up until you accumulate 150 cals at that speed

(‘comfortable’ here will mean no compensations in form/posture/breathing/facial expressions, if you feel yourself lose quality of any of those or jsut really having to ‘grind’, then stop and walk)

16:36 on bike – lost overall count of how many sets. Right around 29/31 cals first 2 rounds, assuming the comfortable and all the notes on comfortable meant don’t force the issue, so after the first 2 sets of cals went a little more conservative so that each bout felt sustainable. Only once in the middle round did I give my self a time mark to hit, the rest of them I didn’t look at the time counter and just tried to wait her stare at the wattage or the horizon. 

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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

Was able to get into the low 1300’s by the last split second. Really tried to get higher than that but just couldn’t generate the power today. 

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Ido portal squat routine in full

Split the movement work and did this two at home

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Thoracic bridge flow x 6-8 min

done

Throwdown

81 reps on c2b/fran – I broke up the round of 21 c2b into 12/9 – and in hindsight I wished I would’ve gone for it. In the back of my mind I was a little worried about the pull up volume from Friday training, and was more afraid of what 21 unbroken was going to do to me in the set of 15. Was able to do 15 unbroken, what really got me here was the transition from the 15 thruster to the 15 pull ups, I just really didn’t want to suffer enough to jump up and go for the pull ups. I did have a sense of urgency to pick up the last 9 thrusters and finished with no time to spare. this sense of urgency definitely effected me going into the ascending rep scheme piece.

72 reps – survival was the name of the game here and I had to try and play mental games with myself here just to try and not rest on every single burpee box jump over. I did not have a good warm up, and these are the workouts I fear for in warm ups, I know how much I need to get my heart rate up for them and my desire to really get after in the warm up was ok for one round but not for multiple warm up rounds. overall it was a fun challenge and I really wanted to finish the first part, but got in my own head and had a little bit of self doubt. this also would’ve been a good one to have some mutual suffering with someone.

EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable, adjust rounds/reps as needed within this range

Min 1 – 12-16 alternating DB box step ups (single 50lb DB, hold however)

Min 2 – 8-12 strict pullups

Min 3 – 8-12 dbl DB thrusters 50/hand

Min 4 – 12-16 chest to bar

Had all the intentions in the world to keep the numbers on the low end and do 20 minutes, but into the 4th round, i felt like I had the potential to lose aerobic pace. My heart rate went up more on the box step ups, I know this is a weak movement for me so was trying to work on a high speed of movement here through all reps, and then the pull ups got too me a little, was just sure this had more to do with bracing throughout the movement. Tried a wider stance on my thruster and definitely sped up my movement speed, and this was the perfect scenario to practice that. 

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EMOM x 20 @ 80% effort throughout, aerobic and sustainable

Min 1 – 45 sec bike

Min 2 – 45 sec bar facing burpees

MIn 3 – 45 sec row

Min 4 – 45 sec DU’s

Something about the 4th round today, was pretty solid through 3 of maintaining the paces I was shooting for but going into round 4 was a little work. 13 on burpee was my goal – man why was the extra 5 seconds so much harder

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Back squats – 4 sets of 8, 255lbs. rest 3 min

Was a grind at this point but got it

Front squats – 4 sets of 5, 205lbs. rest 2 min

A little bit easier than the back squat

A. Squat Snatch Gauntlet; start at 70% of your 1RM, add 5# every min until failure

Missed 200, was a little tired today and just didn’t feel super snappy. Also felt like my hips were shooting up too early on the first pull and started to feel this happening around 175/180 I believe. The miss at 200 was I just didn’t finish my hips

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2 min working window, 30 sec rest/transition

19 wallballs + row cals

Males start at 17 row cals, females start at 13 row cals.

If successfully complete work in 2 min window, rest 30 sec and repeat, adding 2 row cals to next set

Continue in this fashion adding 2 row cals after every successful set completed inside 2 min until you fail to hit the target number

19 into 31 – some really fun and cool things happened in this one. The first 3 rounds was of course “gaming” it slightly, but was making sure that my pace was around 1200. The other big thing I was practicing was quick transitions and trying to get into my target pace within 3 strokes and within 7-8 seconds of the last wall ball rep. So I even though I gamed the first couple sets a little I was trying to move quick and only slowed down the last few cals. The set of 23 cals on the rower I started going unbroken on the wall ball, not that I needed to but I went from “that gaming” to I kind of flipped a switch that it was time to attack this workout. From that point on still prioritizing the quick transitions I was trying to row around a 1300 clip at a minimum. The set of 27 row cals kind of felt the best of transitions and rowing efficiency. On the set of 29 was when I really had to get after it and knew it was going to be close, finished with about 2-3 seconds to spare. 30sec was definitely not enough time for me to recover today to repeat that effort at the next set, but instead of calling it and I knew I wasn’t going to finish 31, my goal was to go ub on wall ball of course, then get to 1100 as quickly as possible on rower and go no lower than 1100 so pretty happy with myself that I didn’t give up, set a tough but realistic row pace goal and hit it even though I was feeling spent.

9/8 (ES step test)

AB 3 min @ 150 watts

AB 3 min @ 200 watts

AB 3 min @ 250 watts

+ (rest walk 2-3 min)

AB 1 min @ 250 watts

AB 1 min @ 300 watts

AB 1 min @ 350 watts

AB 1 min @ 400 watts

…

(continue in this fashion, adding 50 watts each successful step until you cant hold the prescribed pace for the full minute. if you drop below the pace momentarily but can recover, keep going. if you fall below and cant get back above within 5 sec, pull the plug)

500 – (for the record I am counting 498 close enough to count) – spent a good chunk of the time around 498, and there were a couple moments that it dipped to 480 but was able to get it back up within 2-3 seconds but those efforts to get the wattage up and with the last 15-20sec having to kick and stay around 516 and up knew that 550 was probably not going to happen. I really wanted to finish the full minute at 500, and I was super determined, didn’t know if it could in the beginning but when I got there I refused to not make it

+ (rest to recovery, 5-6 min)

2 sets

AB as long as comfortable at the last completed pace from above. RPE should never exceed 8/10, once you are really having to grind then pull the plug and record the time. rest 4 min bt sets

1:24-1:17

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6 sets of walking hypoxic drills, rest 2 min

It has been a while since we did these, I don’t remember much about my breath holding last time but this time, each breath hold I took 15 steps and tried to walk slow and each walking breath hold was about 20 seconds give or take a second.

EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable, adjust rounds/reps as needed within this range

Min 1 – 12-16 alternating pistols

Min 2 – 12-16 kipping HSPU

Min 3 – 12-16 wallballs @ 30lbs

Min 4 – 12-16 toes to bar

16 reps across for 16 minutes. Was super easy and aerobic 2 times through. And a few of them got a little dicey in the 3rd round and kind of forgot my intended effort. Zoned out, became stubborn and determined to push them and the last round was ok on pistol and hspu, but wall ball was a grind and definitely got me out of 80% effort. 

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EMOM x 16-20 @ 80% effort throughout, aerobic and sustainable

Min 1 – 40 sec bike

Min 2 – 40 sec bar facing burpees

MIn 3 – 40 sec row

Min 4 – 40 sec DU’s

Ended up doing 20 minutes here, was finding some good footwork practice with the burpee and was liking that I was hitting 12 reps pretty easy and didn’t feel like I was working that hard to get those 12 reps. Was hitting 75 dubz per 40sec – really need to get that a little more over 80, i guess now is the time to trim the rope a few milimters to see about that. 

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Back squats – 4 sets of 8, building as you go, leave 20lbs in the tank on last set. rest 3 min

245 – at the end of this day, 255 might have been the best finishing load, i don’t think 265 would’ve left 20 left in the tank

Front squats – 4 sets of 5, same load across, fast and crisp, rest 2 min

185 – more so went here because of convenience but was fast and crisp, 205 I feel would’ve been fast and crips but maybe not for all 5 reps

9/1/2020

I wanted to get the volume in from cutting the muscle up handstand walk piece short, so I cut off 1 rep and 10ft to get that work in

E3MOM x 9-12 (3-4 times through as you see value and have time for the day)

Set 1 – Row 500m

Set 2 – Ski 400m

Set 3 – AB 30 cals

(aerobic effort for all sets)

Got 3 rounds in as my time was cut short more because I had to stop my clock and close all the bay doors as it started dumping rain. By the time I got done too much time had passed that I saw some relevance in going through one more time. Skiing at 400m was nice because I felt like I was staying aerobic @ a good pace.

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EMOM x 12

Min 1 – 20-25 sec hollow rocks

Min 2 – 20-25 sec arch rocks

Min 3 – 20-25 sec hanging active arch/hollow from bar

Min 4 – 30 sec parallette shootthroughs

done

9/2/2020

Ischemic preconditioning warmup

Bike erg 3-5 min with light occlusion on upper legs, directly into

15-20 air squats/lunges/wallballs

I left my knee wraps at home on accident so I had to get creative with occlusion, but really liked this warm up

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remove occlusion and continue a specific dynamic warmup

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Bike erg 2-3 min with light occlusion on upper legs, directly into

15-20 reps of wallballs/heavier wallballs

remove occlusion and move into higher intensity warmup

After this one, I felt so good and wanted to just go right into training. But i knew I needed to get some row prep in, but I did thoroughly like the occlusion work for prep. Wish there was an easy way to occlude the shoulders as that normally gives out long before legs do in higher rep wall ball pieces. 

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3 sets, start a new set every 8 min

Row 2 min @ 50-100 cal/hr FASTER than your 19.1 pace, directly into

60 wallballs for time, start with a big unbroken effort each set

2:43 (35-15-5-5) – 2:41 (33 – 11-11-5) – 3:27 (22-11-11-16) – 1st round on row, help 1300 for about 75 seconds, this was much higher than my intention but I thought just roll with it and see what happens. Second set was closer to 19.1 pace and had to fight to keep getting back to that 50+ area. And 3rd set, I was smoked, It was a huge fight just to keep my effort in the 1100’s and transition the first set of wall ball was not fast, breaks bt sets were longer then they should be.