Ben Plotnicki

Bike 10 min just above conversational effort

done

+

A1 – Band assisted front lever pulls x 3 with controlled negative, rest 30 sec

Done – felt good core control and activaiton

A2 – Ring tick tocks x 2-3, rest 60 sec

Both positions felt really solid today

A3 – Parallette shoot throughs x 4/direction, try to keep hips high as you pass through, rest 90 sec x 5

Improving here as well

B1 – Power snatch * 15 unbroken @ 75lbs, rest 30 sec

check

B2 – Ring MU x 8 for time, rest 4 min x 2 sets

41 & 1:04 (7/1) (5/3) – I didn’t want to fight for 8 unbroken becaue I felt the risk was way greather than the reward. On the 2nd set I was hoping with a smaller set I would make a shorter rest period bt sets, but didn’t feel like pressing the issue

C1 – Dbl DB box step overs x 8, @ 50/hand, rest 15 sec

done

C2 – Burpee box jump overs x 12, rest 3 min x 3 sets

45-43-45

+

Side plank press ups x 6 into side plank hold x 20 sec, rest 40 sec bt sides

done

Front plank on rings with small circle traces with hands x 30 sec (switch directions of circles at midway), rest 40 sec

done

Archer pushups on rings x 6 with single arm lateral reach and 6 with single arm overhead reach, rest 90 sec x 3-4 sets

Did 4 reps w/standard positon on the ground

tttTD (DU/DB/WB)

113

(28/26/22/18/19)

All dubz ub – db power clean ub rounds 1,2,&3. At this point I could feel my lats were so lit up that it was making me feel like I was starting to move way slower. Breaking was an attempt to minimize transition time from db to wall ball as well. I feel I transitioned pretty quickly but I mismanaged the clock. I thought I had less time then I did and I lost an opportunity at least to 2-3 more reps. The last round goal was same break and transition, however, that round transition was poor and didn’t want to pick up medball. Goal was to pick it up and not break until time sounded. I did do those 19 reps ub but I wasted at least 10sec before I picked up the ball. Overall, I’m pretty happy with this one, even though I left some reps out there. I had a poor night’s sleep as my shoulder kept waking me up. But I prioritized a warm up to make sure DU didn’t irritate my shoulder which they had in the past, and they didn’t. Ever since the injury, I haven’t been able to do “game standard db power clean” with the db’s touching outside of the feet, today no issues. I did no rep myself on 2 reps as one db touched the ground and the other did not. Overall happy with the no pain issues. With a judge and a counter I can keep working better to the bell, the mental stuff should be upped when it comes game time as well.

+

Row 750m (finish times between 2:40-2:44)

rest 30 sec x 2

rest 5 min x 2

2:43.9 – 2:43.3

2:43.2 – 2:44.0

First rowing workout on the home rower. Having the metric to shoot for played a huge role. I stayed mentally disciplined on rowing mechanics and never pushed to hit the time target.

Every 4 min x 3-4 sets as able to stay consistent and aerobic with this combo, accumulate some volume at controlled intensity

2 rounds of 

10 thrusters @ 95lbs

10 chest to bar pullups

1:31 – 1:33 – 1:42

Only reason for falloff in set 3 was I had to fight for reps 5ot6 to 10 in the second round. This fight I feared was going to make me lose utilization of the aerobic system. I was also pretty intimidated by this piece. Thrusters felt heavier than they should’ve but they were smooth and rhythmic. First 10 I always moved quickly in and out, second 10 I would take the pause at the top. This is one of the first time I remember having confidence in c2b and it coming to fruition. It was great for 55 reps, the last 5 were just choppy and a grind. 

+

EMOM x 12

Min 1 – 6 hang squat clean thrusters @ 135

Min 2 – 6 hang power snatches @ 135

Min 3 – 6 OHS @ 135 (take from floor)

Min 4 – rest

Shoulder did not like the hang power snatch at all, even warming up with a lighter load, it was just not having that movement. I even tried a few reps from the ground but was borderline painful/irritating. So I just pulled the movement out all together. And did EMOM x 9 

+

Every 2 min x 5 sets

Squat clean x 1/Push jerk x 1/Split Jerk x 1 (moderate loading, keep good speed on cleans and good footwork on jerks)

185 across, and I figured something out today, that my footwork is very relative to my grip on the bar.

A1 – Tucked front lever on bar x 15-20 sec, rest 1 min

20-16-16-15 and fight for 15 the last 2 sets

A2 – Tucked L-sit from straight arm ring support x 15 sec into hollow body ring support ALAP, rest 2 min x 6 sets (same)

12 sec (up 2 from last week)

B – Lean away pullups on rings @ 41X1 tempo x 4-5, rest 2 min x 6 sets

4 across

C – Feet on floor ring MU turnover only x 15-18 reps + 24 (12+12 this week) static hold in bottom of dip after last turnover, rest 2 min x 4 sets

Felt much stronger in the bottom static hold

+

Every 8 min x 4 sets

AB 45 cals

10 dbl DB box step overs

5 dbl DB devil presses

60 DU’s

4:41-5:05-5:30-6:11

Drop off was on the bike. On set 3 I tried setting the db’s down on the box at rep 6 or 7, to regrip and give myself a hopeful chance at quciker in and out of the devils press. I also took a 15-20 sec break after devils press as I went unbroken with my dubz on set 3, I broke several times on the previous 2 rounds. Set 4 I only broke once, with a similar strategy. This was horrbile and do not know why you don’t like me.

+ 

Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)

done

Knees bent GHD hip extensions x 8-10, rest as needed x 4 sets

Done @ 8

tttTD (chipper)

156

For starters, even on vacation I was pretty jazzed about the challenge of this workout. I did a pretty good warm up to prep the movements, the energy system, I felt I was fairly prepared there. Staying in a hotel wasn’t optimal for proper fueling but I did the best job I could to maximize my resources here. 

What I wasn’t ready for was the effect the ttb had on my midline. I started out with a set of 10, and then went 6’s until I hit 52 reps, from there I was planning on finishing with 4&4, on the last set of 4 in my mind I thought come down and do a quick single but said go for it, which I no repped myself. Going into the very first burpee it felt like my abs were still stuck in contraction for trunk flexion. I really wanted to push, but the discomfort of the abs in the burpee put me in a slow down mode, it wasn’t quite cramping but there was no way I could move fast and manage this situation. At this point, I didn’t want to stop until is lightly subsided, my plan was to just keep moving. And even though I was just moving I was moving slow. At this point I now became mentally defeated. I was fine with my heart rate high, I just couldn’t move. It finally eased up around the 35-40 range, but I was so far behind the 8 ball that I didn’t have a mental gear ready to grind anymore. When I got to the deadlift I knew it would have to be a sprint and mentally at this point I just wasn’t in the right place to suffer that much. I did a set of 11 to open, then did an 8 & 8 and just chipped away. The exciting news, if you can find any was when I got to the wall with minimal time left I did the 6 reps unbroken and they felt fairly solid.

Really really pressed for time today before we had to get on the road. In much of the accessory work had to do either 1-2 sets 

Prone scap swimmers x 3 slow reps in hollow body

Teacup rotations with change plate x 3/direction/arm

Bottoms up KB hang snatch x 5/side

rest as needed x 2-3 sets

Teacup rotations are feeling so much better 

+

Mcgill 3

+

A1 – Prone I/T/Y’s from chest supported bench x 3/movement, rest 30 sec

A2 – 1-arm rotational ring rows x 5/side (twist away from ring at bottom and pull chest to square at the top), rest 30 sec

A3 – Serratus anterior wall slides x 4 slow reps, get some good breathing patterns in here as you go through increased shoulder flexion, keep rib cage down

rest 90 sec x 4-5 sets

2 sets through. Prone work still feel weaker in the T, and i’s and y’s seem to loosen up slowly 

B1 – Stir the pots on swiss ball x 6-8/direction, rest 45 sec

B2 – BB rollouts through partial/progressive ROM from tall kneeling x 8, rest 90 sec x 4-5 sets

2 sets 

C1 – Below knee hang power snatch x 5 unbroken reps, rest 45 sec

125-145×3

C2 – Front squat x 6 for time @ 185lbs, rest 3 min x 4 sets

10-10-11-12

D – 1-arm band resisted DB OH press x 8/side (band pulling DB forward and down), rest 45 sec bt arms x 4 sets

Skipped 

+

Row 750m @ 2k pace + 4-6 sec

rest 30 sec x 2

rest 5 min x 2

2:40.8 & 2:43.4

2:43.1 & 2:47.6

I think I misinterpreted the +4-6 seconds and went a little harder then the intended stimulus. I was still aerobic but the drop off definitely says I wasn’t completely at a sustainable pace. 

A1 – Tucked front lever on bar x 15-20 sec, rest 1 min

15 sec set 4 and 5 breakdown came about 14sec

A2 – Tucked L-sit from straight arm ring support x 15 sec into hollow body ring support ALAP, rest 2 min x 5 sets (same)

15sec + 10sec – this was great as I feel this hit on a major positional weakness and could feel the shoulder working hard to stabilize

B – Lean away pullups on rings @ 41X1 tempo x 4-5, rest 2 min x 5 sets

4 across – my hollow position wasn’t as strong on the rings as the bar, however, i did feel that it got better as the sets moved along

C – Feet on floor ring MU turnover only x 12-15 reps + 20 sec static hold in bottom of dip after last turnover, rest 2 min x 4 sets

This was much harder than I anticipated – hold was unable to fight for 20 sec unbroken so I went for 10 & 10

+

Every 8 min x 4 sets

AB 42 cals

6 dbl DB devil press @ 50/hand

12 dbl DB front rack squats

48 DU’s

4:46-4:29-4:49-6:02

42 bike cals went about 2:27-2:44-3:00-3:27

Even though I slowed down on the bike in round 3 I still worked on maintaining consistent movement on the devil press. The db front squats were tough, not the movement as a whole but my arms were tired and being forced to hold them in position and not wanting to burn through the squats too fast but not going too long to burn the shoulders arms from having to hang on to the db’s too too long.

+ 

Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)

done

Knees bent GHD hip extensions x 8-10, rest as needed x 3 sets

done

AB 3 min @ 125 watts

AB 3 min @ 175 watts

AB 3 min @ 225 watts

+

Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)

External rotations is still a little uncomfortable and not strong.

+

Every 2:15 min x 6 rounds (start rounds at 0, 2:15, 4:30, 6:45, 9:00, 11:15) 

19 wallballs

19 row cals

(dont sprint these efforts, settle into a pace like you would do for 19.1, and just use the remainder of each time window to catch your breath and shake out arms/legs. try to make finish times sustainable)

1:35 – 1:34 – 1:35 – 1:36 – 1:39 – 1:44

Played with a couple of different stroke rates and stroke patterns to see which was the most sustainable. Played with high rate the first 5 cals and then settling in to 1100+ cal/hr. But I feel the most sustianable was being around 1200+ cal/hr – steady strokes around 25-27 spm I believe. Heart rate elevated to 170 after the 4th set, didn’t think I was fighting that hard to finish that round, I might have been trying to cycle the wall ball faster and that could have elevated the heart rate causing the slight drop off in times.

+

AB 20 cals @ 400-425 watts, rest 10 sec

50 Du’s, rest 15 sec,

9-6-3 squat cleans @ 185lbs (reps go down each set)

rest 4 min bt sets x 3 

3:41 (had 2 misses in my doulbe unders) – 2:44 – 2:15