Ben Plotnicki

EMOM x 10

Odd min – 3 power cleans (ascending load: 155-175-195-215-235)

Even min – 15 bar facing burpees AFAP

Wasn’t until the 235 barbell that I had to truly take some time bt reps, burpee started out around 40 sec, and stayed there for 2 sets, then was around 43,45 and then finished at 50

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EMOM x 10

Odd min – 2 power snatches + 4 OH squats (ascending load: 115-135-155-165-175)

Even min – 20 sec ring support hold + 20 sec extended hollow body hold

Not as hard as the first one but was still hard as heck to breathe from the bracing in the gymnastics portion. Was thoroughly pleased how well the power snatch felt but this was not one to take lightly or easy because it snuck up on me

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EMOM x 10

Odd min – 35ft HSW

Even min – 4 burpee ring MU

My stomach has been bothering me all day, and even been through the weekend, but when I got into training that seemed like it went away, but when i got into this one I just didn’t feel good and I think I made it worse on myself by stressing about it so I called it at 6 sets

8/28

3 min window

30 chest to bar pullups

AMRAP row cals in remaining time

44 and 24 – so I probably made a big mistake here, but I wanted to go for it, just to see if I could do it, but it definitely set me up for failure for the rest of the 1st set. I just wanted to see if I could do all 30 UB, and I did, and then getting on to the row, even though my legs felt good, I couldn’t really feel my arms, but this first 3 min window absolutely killed me. 2nd set I started with a set of 12, then 8 and then had to do a several sets of 2, was just in a little bit of discomfort the 2nd time through

(rest 2 min)

3 min window

30 toes to bar

AMRAP bike cals in remaining time

24-19 – my grip was more shot than anything on the ttb and just limited my will to grind and gut it out. The 2nd set I felt like I was going to throw up on the bike

(rest 2 min)

3 min window

30 kipping HSPU

AMRAP ski cals in remaining time

(rest 10 min x 2 times through)

19-16 – survive was the name of the game by the time I got here. First set on hspu did 16-8-4 then the next time through I was just going to do all 6’s but ended up having to hit a few sets of 5’s and a 4

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Run 20 min with weighted vest @ conversation effort

“Run” is a very conservative term here.

8/29

tttTD (2-part BB)

The way things shaked out with my partner we had to do this on friday with a change to his schedule. 

Squat clean ladder – the way the barbell felt at 225 I was a little worried, and then 275 felt he easy, I hit the first rep, he hit the next, I hit the 3rd and as he was getting ready I asked if he wanted me to go ahead and hit it, as good as I felt from the first rep I would’ve liked to have seen how little rest I would’ve needed to hit 2 in a row, but he did end up missing it and i picked it up. I wanted one solid attempt at 315, was just too slow off the ground as I feel the bar pulled me forward a little so I didn’t even attempt to finish my pull. 

12:06 – Even work on the power clean in sets of 3’s, wish we had gone 4’s at the least and probably would’ve been ok at 5’s even, front squats were the toughest part, hit sets no less than 6, even hit a few sets of 8, probably did 34-36 of the 60 reps, and in the sto did no less than 8.

Every 2:15 min x 4 sets

19 row cals

19 wallballs

1:37-1:39-1:37-1:42

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Every 2:00 min x 3 sets

19 row cals

19 wallballs

1:38-1:39-1:42

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Every 1:45 min x 2 sets

19 row cals

19 wallballs

1:44-11 wall ball 

I wanted to pause before getting into the 2 min intervals because I knew it was going to hurt. It was hot and I was tired…..but it didn’t hurt as bad as I expected. So I did try to pull back a little in those 2 min intervals because I knew the last 2 were going to be hard. In the first 4 sets I broke the wall ball into 2 sets w/a really really quick rest, just wanted to see how that looked. In the middle 3, I knew that breaking the wall ball might really cut into my rest so I went unbroken there, really kind of felt the same overall, but output on the rower didn’t noticeably dip until set 7 and that was mostly about trying to sustain my row consistently above 1200. The very last set, the transition killed me, and when I lost time on my transition I just mentally had a hard time getting the rower up to speed of where it needed to be. 8 reps is roughly 15 seconds and my transition didn’t cost me that much, but transition and getting up to working effort did, if I could’ve mentally gutted it out, it would’ve been really hard to finish that set but I would’ve had a fighting chance.

Row 28 min @ 30 min TT effort, stay on a running clock, off every 4 to do

2 wall walks

1 ring MU (try to do this as a front uprise)

4 ring dips at top of MU

4 L-sit rope pullups (switch top hand after 2)

Wall walks are so energy demanding, really tried to maintain focus on great hollow position. Been a while since I have tried in a front uprise so wasn’t the best but at least got some practice at really driving aggressively through that kip

(rest as needed)

Bike 28 min @ 30 min effort, stay on a running clock, off every 4 to do

6 1-arm alternating DB hang squat snatches @ 50lbs

8 dbl DB box step overs @ 50/hand

8 GH raises

10 mini band psoas march from standing (press hands into wall, try to keep hollow body throughout)

Grinding at a 30min effort was hard here, as set up ate some time and the step overs ate all of my energy.

Team series TD week 1

17:53 – My partner wasn’t quite ready for the intensity that we needed to move with. But there were some positive takeaways, very often in the workout I had to adjust my tempo on all the movements to dial in sync with him. That was fun and I enjoyed the challenge. I have very little experience doing partner/team events where you need to be synchronized

AMRAP 60 sec

Ring MU

(rest 30 sec)

AMRAP 60 sec

Strict HSPU

(rest 30 sec)

AMRAP 60 sec

Double unders

(rest 3 min x 3)

8-12-104 ——-6-12-111———-6-11-107 muscles ups felt ok maybe a little labored, lats and shouoders were a little tired from yesterday so it was just nice to get some volume in today

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4 rounds for time:

400m run

3 rope climbs (first one of each round legless)

5 cleans 255lbs (power or squat) 

22:53 – I was secretly hoping for 5 minutes a round, but there was no way I was going to be able to power all cleans today @ 255, had I been able to power I would’ve been able to keep the rate high, but I had to squat clean everyone so this started slowing me down big time. Also rope climbs, I just need to find a way for a better set up, but regardless I don’t like pushing the limit of cycling through reps fast, I started pushing the run on the 3rd and 4th round, just knew I was slowing down elsewhere so I wanted to get a little uncomfortable there and then right into the first legless rope climb

A – Thruster from rack x 1, new set every 120 sec x 6 (max it out by the end)

245 – went for 255, just watched video and I was closer than I thought. drove the bar off my shoulders pretty well but wasn’t ready to grind and finsish the press.

B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec

B2 – Banded pull throughs from pseudo sumo stance x 15 for hip pop and glute squeeze, rest 20 sec

B3 – BB hip thrusts from low shoulder support height x 6 @ 225lbs with mini band around knees + 6 @ 225lbs with no band, rest 3 min x 3 sets

That mini band was a game changer

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10 rounds for time

4 strict presses @ 115lbs

6 chest to bar pullups

8 V-ups 11:23 – i think – c2b felt really really good today, v-ups smh, because I was trying to do “high quality” v-ups it got down to singles on v-ups, was trying to find a good rhythm of moving quickly and breathing bt reps.

A1. Strict HSPUs; AMRAP UB x 3 sets; rest 30 seconds

15-12-11

A2. OHS; 10 reps x 3 sets; rest 3min

155 – 185 (a bit too aggressive) – 165

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12 min amrap:

30 DB step over buy in 50/35 @ 24″”

…

Amrap in remaining time:

50 foot two arm FR DB walking lunges 50/35

10 K HSPUs

8 lateral box jump overs 24″”

6 DB Thrusters @ 50/35

3 + 50 + 10 + 4 – pretty pleased here, however, there last 2 minutes I just couldn’t find another gear. The hspu in the previous round were fading, still unbroken but fading. So coming out of the thruster and before the lunge I didn’t push like I could’ve because I was thinking about that hspu, when I got there I think I had under 30sec left, not sure precisely just know that I was confident I would finish them but it was close as my kip was starting to lose power. Got done with enough time to bound and finish the 4 box jump overs. Overall fun workout. Box step overs went 12-12-6.

Row 24 min @ 30 min TT effort, stay on a running clock, off every 4 to do

4 strict HSPU

2 bar MU

4 ring dips

1 rope climb

The volume was low enough each round that I felt my positions were really good and I also fetl what had been missing positionally in my bmu I got a chance to focus on that and it felt solid

(rest as needed)

Bike 24 min @ 30 min effort, stay on a running clock, off every 4 to do

6 1-arm alternating DB hang snatches @ 70lbs

6 single DB box step ups with the 70, 24in

6 GH raises

15 sec hanging L-sit

Man that 70 lb db got heavy even only at 6 reps – the hang snatch, if I tried to cycle it kind of became a hover snatch trying to slow down and fight against good old gravity

A – Thruster from rack x 2 reps, new set every 90 sec x 6 (205 here as able)

Holy poop this was heavy today, not max effort by any means but tough. I think it was more that I couldn’t get my front rack to open up as good as I would like to 

B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec

B2 – Banded pull throughs from pseudo sumo stance x 12 for hip pop and glute squeeze, rest 20 sec

B3 – BB hip thrusts from low shoulder support height x 10-12 (225 here as able), rest 3 min x 3 sets

225 felt solid today for 12

C – 8 sets of 6 BB strict press, 120-125 this week, rest 2 min bt sets
Really kind of dialed this in today at 125…..thought the 6 sets last week was a grind but felt much smoother today, had really good bar path focus and tricep activation on press

D – 12 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed

Rested more than I needed here today

E – Parallette lateral leg lifts with feet touching x 6-8 reps (1 rep = over and back, place KB or something small directly in front of you and start with feet on one side touching ground, then lift up and over and place on other side, try to avoid crashing or jerking through the reps, squeeze controlled into L-sit position and set down gently on other side), rest 2 min x 3-4

4-5 was about the drop off point of really good control, stayed in top support for last few reps but kept my feet on the ground just to take a quick break and keep quality high.