Ben Plotnicki

tttTD (10 min AMRAP, push the transitions here)

8+11 – will watch video later to catch a breakdown of actual transitions. There was only one that was extremely long, I’d say 12-15 sec (upon video review it was 20sec – so my perception was off but not way way off as it often can be) I got chalk and I was smoked and it was at the 7min-ish mark. My original plan of transitions was detailed when the rain came, flooded my station that was a perfect set up and I had to move stations and close the doors. This made a little bit longer transition from double unders to the db. Db snatch was the hardest for me, ttb got groovy as soon as my lats got tired. I really pushed the transition from ttb to dubz, I missed more than normal but I was ok with that because I was trying to waste no time picking up the rope, however I noticed my rope started getting laid down a little further away each time making it harder to have fast transition from the rope to the db’s.

Here are my following transitions

4/4/6/5/4/5/5/6/8/6/7/6/7/10/6/5/7/7/20/6/6/7/6/4/4

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EMOM x 18-24 (3-4x through)

Min 1 – 30 sec alternating pistols

Min 2 – 30 sec heavy bear hug carry

Min 3 – 30 sec axle bar thrusters @ 115lbs

Min 4 – 30 sec heavy farmer carry

Min 5 – 30 sec ring MU

Min 6 – 30 sec HSW (straight shot)

Did the first round as a chipper as I just wasn’t ready to go and didn’t have a ton of time to allow myself to fully recover to execute with high quality and the next rounds on the clock. No access to axle bar

Stomach was a little off this morning, so wasn’t feeling like my spunky energetic self so took me much longer to warm up

AMRAP 60 sec

Squat snatches @ 185lbs

5+1 miss (the miss was on my first attempt at rep #5 as I tried to rush and stand up too fast so it was a lift I should’ve made)

(rest 2 min)

AMRAP 60 sec

Shoulder to overhead @ 205lbs

11 ( sets of 6&5 – grinded out a rep in the last set that I should’ve have fought for, no tweak or anything, but will have a sore spinal erector from the compromised position)

(rest 2 min)

AMRAP 60 sec

Squat cleans @ 225lbs

6 – wanted more here but was just not coming out of the hole as fast as I wanted to

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Every 90 sec x 8 sets

Odd sets – Front squat x 2-3

Even sets – Back squats x 4-5 (same bar for both)

225×1, 245×2, 265×1

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3x through, not for time

Single leg banded hamstring curls from prone x 12/side into both legs hamstring curls x 15

Reverse plank table top pressup with 5 sec hold at top of each x 6

Piked Knee extensions x 20-24 with good quad squeeze at top (https://www.instagram.com/p/CCoxm4SFByc/, add band as you’d like to chase a little more pump)

Oh the pump is real

A1. Front Squat; 5 HEAVY reps x 2 sets; rest 20 seconds

205 (quickly regretted going this light)-225

A2. AMRAP UB (-5) Thrusters @ 55% of A1 x 2 sets; rest 3min bw sets

19 @ 115 – 13 @ 125

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For time:

100′ DB FRWL @ 50/35#

10 Bar Muscle Ups

20 STOH @ 50/35#

100′ SA OHWL @ 50/35#

20 STOH @ 50/35#

10 Bar Muscle Ups

100′ Farmers Carry Walking Lunge

11:06 – got a little bummed when I saw how long it took me to do the first 100’ walking lunge so I might have got a little greedy on the bmu and did the 10 unbroken, did the sto in 8/8/4 and right into the lunge and really pushed this here and then I started over resting. 3 sets for the sto on the back end and 3 sets on the bmu, grinded out a rep from poor hip pop around rep 7 so I rested too much there and the last carry lunge was all mental and man it was a tough mental challenge as I went 50 turned around and took about 3 steps and rested and was going to rest again but gutted it out. 

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10min Row

10min Bike

10min Ski

@ low effort

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Shoulder Health Work TBD

done + about 8 minutes of box breathing

Easy bike, 12 min

done

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Unloaded glute airplanes x 4/side x 3 sets, pause at end range each direction

Done – a little better today but still such a challenge at times 

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Lightly loaded side to side KB passes from single leg stance with 30 deg knee flexion x 8/direction/leg x 3 sets (change plate or light KB, pass back and forth in front of you and extend arm to side, then go back in other direction)

I love this – the focus and balance that goes into this make it a huge favorite of mine

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Supine leg whips x 4/side x 3 sets, pause at end range, during rest time do standing banded adductions with controlled eccentric x 8-10/side, skinny band

Did some standing banded adductions and actually played around with a side plank high band adduction on a set as well

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Side-lying clamshell pressups x 8/side x 3 sets, can use mini band around knees for extra resistance, during rest time do 30 frog pumps with pause at top

Dropped the mini band on my last set as I felt my quality was dipping a little

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3x through, not for time

Single leg banded hamstring curls from prone x 10/side into both legs hamstring curls x 15

Reverse plank table top pressup with 3 sec hold at top of each x 6

Piked Knee extensions x 18-20 with good quad squeeze at top (https://www.instagram.com/p/CCoxm4SFByc/, add band as you’d like to chase a little more pump)

The hamstring and quad pump here are pretty intense. Nice good feeling

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Easy bike 12 min

done

8/8

tttTD (metcon into lift)

This was one that I knew if I just focused on making fast quick transitions I was going to blow up real quick real soon, so my goal out the gate was to never fall of a 4sec/burpee – and wanted to try and stay/average around 3sec/rep as much as possible. With that goal I had to be smart about everything else and my thought was instead of trying to manage and coordinate my rest times. I felt the hang power snatch was going to get my heart rate more than the ohs so I wanted to be smart about not getting into the snatch too quick. My transitions from power snatch to burpee were tight and probably averaged around 5-7 seconds. All snatches were unbroken, after burpee probably took about 7 seconds before staring the ohs. And wanted to maintain 75 seconds per round or slightly under for as long as possible. I think I started to feel my burpee pace slow down around round 5, and that was also the round that my splits started stretching to 80-85 seconds. When I looked at the clock at the 10 min mark I was starting a new round and wanted to push to finish 2 hold rounds, I hesitated just a little to pick up the bar around the 11 min mark, and when I dropped into my burpee my bar was moving a little out of control and even had to head butt it to stop it from rolling so that ate up some time for sure and caused bme to possibly not finish the remaining 4 ohs.

Waited for about 90sec and opened my lift at 185, lifts went 185/215/245/275. 275 was a grind and not super clean but nailed it. 

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HSW skill work

Accumulate 6-8 sets of 25-35ft, some with limited rest, some on full rest

Did the throwdown at home which also meant not a flat surface to handstand walk on, driveway has a really nice slope so just did 6 sets for quality and tried to hit a couple going up the slant of the driveway which is a huge weakness

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Skin the cats on rings x 8-10 controlled reps

Since at home stepped into a german hang

will update last Friday and throwdown notes after session today.
8/10

A – Thruster from rack x 3 reps, new set every 90 sec x 6

185

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

B2 – Banded pull throughs from pseudo sumo stance x 10 for hip pop and glute squeeze, rest 20 sec

B3 – BB hip thrusts from low shoulder support height x 8-12 (add 15-20lbs this week), rest 3 min x 3 sets

205 – was more than 20 off last week but was just convenient and felt solid

C – 6 sets of 6 BB strict press, 120-125 this week, rest 2 min bt sets

125

D – 10 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed

The 2 extra sets was much harder this week

E – Single leg alternating crossbody strict toes to bar x 7/side x 3 sets (foot touches opposite hand, minimal momentum)

I used a little momentum on the last set, because the first 2 sets were hard, last week, 5/side not too bad but 7 got into that magic number of my abs feeling like they were blown up after completing the last few reps. 

8/11 (longer cyclic with mixed movement/positional work)

20 min AMRAP @ 60-70%

Row 20 cals @ 1200-1300 cal/hr

Scrape the rack shoulder press from straight leg seated x 10-12 (45-65lbs, light with activation focus of pressing into rig)

Loaded PVC behind the neck press from prone x 5-6

Row 20 cals @ 1200-1300 cal/hr

Kickstand goblet squats x 6/side

Plank to pike with feet on row seat or sliders x 8-10 reps with controlled negative

Got someone to join in the fun today, these are so sneaky because you throw in there @ “60-70%” effort knowing damn well the movements are hard to keep in those ranges, other casual transitions, You are sneaky.

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20 min AMRAP @ 60-70%

AB 15 cals @ 300 watts

1-arm DB 25ft/side OH walking lunge @ 60-70lbs

Uneven ring pullups x 3/orientation (top hand 6in higher than bottom hand)

AB 15 cals @ 300 watts

Glute ham raise with eccentric focus x 5 (try to do a 4-5 sec count from top to bottom, can use assist to return to top as needed)

Dbl KB front rack reverse alternating lunges x 10 (5/side)

I really like uneven ring pull ups, don’t know what it is, maybe it makes me feel like a kid doing on odd gymnastics movement. 

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20 min outdoor loaded walk/hike, vest or ruck

Done – weight vest and post rain humidity. 

BB cycling

10 TNG PC/PJ @ 115lbs

8 TNG PC/PJ @ 135lbs

6 TNG PC/PJ @ 155lbs

4 TNG PC/PJ @ 175lbs

2 TNG PC/PJ @ 195lbs

(start a new set every 2-2:30, space them out enough to you’re not rushed between weights, and can focus on making these reps clean)

Went with 2:30 – turnover felt pretty good, crisp and smooth today

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EMOM

Odd min – Row cals

Even min – 2 rounds of (2 power cleans @ 155lbs + 4 bar facing burpees)

Continue in this format until you accumulate 100 row cals

12:48 – As I got tired I started doing my power cleans touch in go for both sets, I think it was a confidence thing. My row pace dropped off more than it needed too in a couple of the middle rounds, I believe from my reflective math that I had 2 rounds that I really dipped and that was the 4th and 5th round, around minute 6 and 8, and then I made sure I got the efforts back up around 1100 average as I was in and our of 1200. It felt good to get after it again, I was really getting out of breath and heart rate was way up, but felt I did recover fairly quickly when I had 10-15sec after the 2 sets of barbell and burpee work

+ (rest 10-15 min)

EMOM

Odd min – AB cals

Even min – 2 rounds of (1 deadlift @ 315lbs + 20 DU’s)

Continue in this format until you accumulate 100 AB cals

12:52 – couple of good things happened here, I just picked up the damn bar and didn’t really care about it being 315. Also, somewhere around the 3rd or 4th time on the bike I had enough of a cruising pace and tried to push the pace a bit. I wasn’t able to hold high 300’s/low 400’s the whole minute but I definitely fought a little bit harder as I went as my confidence got up.

20 min AMRAP @ 60-70%

Row 20 cals @ 1200-1300 cal/hr

Scrape the rack shoulder press from straight leg seated x 8-10 (45-65lbs, light with activation focus of pressing into rig)

Light training bar or loaded PVC behind the neck press from prone x 5-6

Row 20 cals @ 1200-1300 cal/hr

Empty bar on back walking split stance good mornings x 10 steps/side (walk into next rep to alternate sides, take small steps)

Hanging tucked knees to bar x 3 (start in dead hang, tuck into a ball and rotate backwards pulling knees towards bar, drive movement with lats, try to do without any momentum)

Used empty PVC for the first round and did a training bar on second set of prone behind the neck press and man that was an eye opener, should’ve put some change plates on the PVC. scrape the rack presses were way more lat activation than I was anticipating. solid movement

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20 min AMRAP @ 60-70%

AB 15 cals @ 300 watts

1-arm DB shoulder to overhead x 6/side @ 60-70lbs

1-arm ring rows with rotation away at bottom x 6/side

AB 15 cals @ 300 watts

Nordic curl negatives with plyo pushup recovery x 5-6 (anchor bar down low and place the bar pad around it, blue pad under knees, control eccentric as far as you can then use a plyo pushup to return to top)

BB back rack reverse alternating lunges x 5/side @ 115-135lbs

Done – the db sto was a grind more on the core for stabilization than than push pressing/jerk

Knees were a little achy at start from the back rack reverse lunge but warmed up quickly

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20 min outdoor loaded walk/hike, vest or ruck

done

A – Box squats – 6-8 sets of 3, rest 90 sec, moderate loading

205  across

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

Love this

B2 – Banded pull throughs from pseudo sumo stance x 10 for hip pop and glute squeeze, rest 20 sec

done

B3 – BB hip thrusts from low shoulder support height x 8-12 (should feel a little more hamstrings with lower angle), rest 3 min x 3 sets

175 across

C – 6 sets of 6 BB strict press, same load for all sets, rest 2 min bt sets

115

D – 8 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed

Done – a little harder than i expected it to be

E – Single leg alternating crossbody strict toes to bar x 5/side (foot touches opposite hand, minimal momentum) 

Didn’t see a set range so did 3 sets

30 sec bike @ 90-92%

30 sec rest until you accumulate 125 cals

9:29 – on bike at home 

+ (rest as needed)

30 sec WB

30 sec rest until you accumulate 125 reps

8:26 – @ home so the side of the house and only have a 30 pounder. So that was kind of a moral victory with this week. Hit 14 on most sets, one set of 12 when I caught the ball a little off and one round of 15. On most rounds I did 10 reps, dropped the ball and took one quick breath and then got 4 more reps.

+ (rest as needed)

30 sec row

30 sec rest until you accumulate 125 cals

10:29 – legs were pretty tired after the wall ball and had a hard time consistently getting and staying above 1300 cal/hr for the intervals. Early on in the first 2 intervals or was 1400-1500 but was fighting for that.

+ (rest as needed)

30 sec anchored situps

30 sec rest until you accumulate 125 reps

8:06

Easy bike, 10 min

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Unloaded glute airplanes x 3/side x 3 sets, pause at end range each direction

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Lightly loaded side to side KB passes from single leg stance with 30 deg knee flexion x 6/direction/leg x 3 sets (change plate or light KB, pass back and forth in front of you and extend arm to side, then go back in other direction)

Absolutely loved this

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Supine leg whips x 3/side x 3 sets, pause at end range, during rest time do standing banded adductions with controlled eccentric x 8-10/side, skinny band

Making sure to maintain good hip extension each rep, it’s easy to get lazy here but paying attention to it.

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Side-lying clamshell pressups x 6/side x 3 sets, can use mini band around knees for extra resistance, during rest time do 30 frog pumps with pause at top

Good stuff – frog pumps → making sure to keep get posterior pelvic tilt

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3x through, not for time

Single leg banded hamstring curls from prone x 10/side into both legs hamstring curls x 15

Reverse plank table top pressup with 3 sec hold at top of each x 6

Piked Knee extensions x 18-20 with good quad squeeze at top (https://www.instagram.com/p/CCoxm4SFByc/  

add band as you’d like to chase a little more pump)

As soon as you find that right spot banded hamstring curls can be brutally tough. And the piked knee extensions are sneaky 

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Easy bike 10 min

This was an amazing session. The perfect thing I needed. I was in a great headspace, the attention and focus on quality movement and breath control. Its a very humbling experience to feel off but can’t pinpoint why, and how that effects your mind state when your goals and your why are were they are, and then you get a chance to hit up a session that puts you in a mental place that everything feels better just because you feel you left the session so much better than when you started it.