Ben Plotnicki

9/22 (DSGN overlap)

3 sets:

A1. False Grip Passive Hang w/ Ring Turnout: AMSAP +5 seconds on last weeks (35 sec cap)

A2. Bottom of Ring Dip Support Hold: 20 sec

A3. False Grip Ring to Chest Hold: 20 sec

A4. Top of Ring Dip Support Hold: 20 sec, accumulated for all

Rest 30-45 sec b/t each; rest as needed b/t sets for quality

False grip passive hang was hard, wrist didn’t want to cooperate so was about 15-20sec each time and would start slipping out at that point just a little. False grip chest to ring hold, was broken up into 2 and 3 sets.

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3 Rounds:

1min Row

1min Ski

1min Bike

*Ramp each round from 65% to 85% effort

It was hard to mentally ramp up into the 85% effort range knowing I was going to have to go to that range and more for 21 minutes in an emom

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EMOM x 21 (7x through, if you start to spill over a bit take a longer rest and continue but try to keep the density/speed the same)

Min 1: 15 Cal Row

Min 2: 15 Cal Ski

Min 3: 15 Cal Bike 

It was the bike that got me, and for the most part it was the effort and the transition that through me off. After the 3rd round I was telling myself I was going to take a minute off, then it became this game of cat and mouse where I said just get back to the rower and you will be fine, and then it was you can’t take a minute off until you have finished the rower because you are good there. And then in the 5th round, the bike took about 58 seconds, and transition into the rower was to slow and fought to get finished, I did in time but didn’t allow me enough to get my breath and was not going to be able to make the effort on the ski. So I took one minute off then ski, one minute off then bike, one minute off because the goal was to finish the last round in sequence. It was a fight but would not have been able to do another. 

9/23

A – Snatch pull x 1/Power snatch x 1/Hang Power snatch x 1 – new complex every 90 sec x 8

155 across – thought this would be a good load to hang out at, heavy enough that technique has to be dialed in a little more, but light enough that if I felt any positional faults I could fix it pretty easily on the next complex

B – OHS – Find tough 2 in 4 sets or less

185-215-235-250

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Open 16.3 (pSn/BMU)

6+4 – I was super super tired today so the umph to really dig in, lace em up and really get after it wasn’t there. So with that being said I had one really big goal, fast quick transitions. I did rest more than I should’ve in my breaks of the snatch. I also for the first 3 rounds set the bar down when breaking instead of dropping and I decided I was wasting a shit ton of energy while doing that. Transitions as follows; 4-4-4-4-3-3-4-4-5-5-3-4 – I do have to grind for the first bmu on a few rounds bc of trying to be so quick. I walked backwards and jumped up to the bar and I don’t believe I have ever done that for a hanging gymnastics workout. Most of the time I walk up to it or turn to the bar so wanted to try this today because I’m sure that’s one of the fastest ways to get on the bar. 

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B – Band pull apart series

done

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

done

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AB as long as ‘comfortable’ at 500 watts

rest walk 90 sec and pick back up until you accumulate 200 cals at that speed

24:54 Never pushed past an 7 after I got going and had a self check in the goal, but in the beginning I was too worried about how many calories I was going to get each time on the bike which had me pushing to an 8 the first 2-3 times on the bike. So then I made myself either close my eyes and go off of feel or just focus on only the Watts and when they dipped would only get a few more seconds and hop off. These made it take much longer but stayed more with the goal stimulus. 

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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

1000×2, 1100, 1200 – had a harder time getting out of the thousands until the 3rd set when I tried to ramp up into it and was able to tap into a little more power. 

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Ido portal squat routine in full

Split into a little later in the afternoon. Just talked way to much before getting into bike session

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Thoracic bridge flow x 6-8 min

done and this was much needed today

#tttTD65

AMRAP 12 min

2 rounds of

50ft dbl DB reverse walking lunges (lunge backwards)

12 dbl DB power cleans

16 Toes to Rings

Then, 2 rounds of

50ft dbl DB reverse walking lunges

16 lateral pogo burpee over DB (8 per side)

8 dbl DB power snatches

94 – I made 2 mistakes here, one was I didn’t think about the workout as a whole, I knew the workout didn’t really start until the pogo burpee so didn’t move with enough of a sense of urgency and get the first 2 rounds done fast enough. The 2nd big mistake was breaking up the first set of toes to rings, I did want preserve my grip a little so wanted to take a short quick break and was ready for a short break but forgot that if you drop off the rings in this movement that they were going to keep swinging so lost a lot of time here. Reverse lunges weren’t bad, just slow and like the pogo burpee harder to find a rhythm of moving fast and not expanding a ton of energy. I highly dislike db power clean and the first set went right into and did them unbroken after the lunge, not sure if that had an effect on me wanting to break the toe to ring, but that at least felt positive. Big resting pieces had to do with burpee and after snatch, snatch ub first round and definitely caused me to rest more than I should.

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, 

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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.