Ben Plotnicki

10/16

A. HandStand 1/4 Pirouette; accumulate 6-10 turns in each direction; https://youtu.be/_zZ5VODOijM    

Definitely enjoyed working on these

B1. Lateral Handstand Walk Against Wall 2 x 10 Yards. https://youtu.be/ju00nI5CHKE

B2. Offset Handstand Hold Against Wall 2 x 30 Seconds. https://youtu.be/Hepc0GzIEHI

B3. Cartwheel 2 x 3. https://youtu.be/gPHWIBmZ_9s

B4. Bridge Hold 2 x 30 Seconds

Cartwheels to the opposite side will make you feel unathletic

+

HSW 25′ for speed x 8 sets; rest exactly 30 seconds bw sets

Forgot timies at this point, first 6 were really good, then started losing some quality in 7&8

+

C – Power clean x 1/Below knee hang squat clean x 2 – 4 working sets, rest 2-3 min

205-225-245- (missed the hang squat on my first attempt at 245, – was just a positional miss) and came back and hit 245 2 more times

D – 2in deficit floating deadlifts @ 31X2 tempo, 4 sets of 4, rest 3 min (ROM will be same as regular deadlifts, but deficit will allow for constant tension

245-275x 3 – used clean grip and the limiter was grip. Could have gone heavier if i went mixed grip

E – Front squats @ 21X1 – 4 sets of 6 @ 75-80%, rest 2 min, control depth to below parallel and pause for split second before driving out of the hole with speed

205 – might have been on the lighter side, but much heavier I would have had a hard time with the pause and control in that position

10/17

FOTC week 3 redo

+

easy 10 min bike

+

5 min down regulation breathing

Redo – shaved 34 seconds off my time

OR (if no redo needed)

Gait prep

+

1k repeats on a waveload

Run 800m @ 85%, rest 4 min

Run 800m @ 88%, rest 4 min

Run 800m @ 91%, full rest x 2 full waveloads

(4.8km)

10/18

Clean pull x 1/Hang clean pull x 1/Hang squat clean x 1, drop and rest 15 sec

225 – this felt really easy, but knew the squat clean singles would be a challenge so stayed here

Squat clean x 5 singles for time, rest 3 min x 3 sets (challenge the loading on the complex, then find a rhythm to knock out singles from the floor at same load)

47-51-56

+

For time

1k bike erg

12 ring MU

20 kipping HSPU

1k bike erg

9 ring MU

15 strict HSPU

1k bike erg

6 ring MU

10 kipping HSPU 3in deficit

1k bike erg

3 ring MU

3 kipping HSPU 6in deficit

19:11 – I would have sure as hell much rather have had access to a bike erg…..25 cals on echo. Strict hspu of course was the biggest limiter, don’t remember the splits here, but all others felt good, on RMU, I tried to keep sets small and shorter rest, still working on that with gymnastics movements but that is still a struggle

10/14

Gait prep

+

Every 3 min x 9

Set 1,4,7 – Run 400m @ 70%

Set 2,5,8 – Run 400m @ 75%

Set 3,6,9 – Run 400m @ 80%

So I decided to not adjust the distance on the runner and go the full 400, i knew this would effect my rest time but if the goal was progressive intensity at sustainable paces I thought the value was more in that and the run progressions than any other tertiary things. Also, it was easier to set my paces of the wattages because of the greatly fluctuating meters/mile – so semi target wattage was 800 – 850-900+

2:20-2:18-2:13

2:11-2:13-2:09

1:59-1:58-1:57

+

Accumulate 30 ring MU for quality

5 sets of 6 with roughly 2-2:30 minutes rest bt sets – got a little fatigued at the end but was really trying to focus on good hip opening.

10/7

Back squat – build to tough set of 4, leave 15-20lbs in the tank

315 – probably a little bit heavier than I should’ve but I had it in ny mind this is what I wanted. Had 10 more pounds on the tank but not 20

+

3 sets

Run 800m @ 5k pace, into

7 squat clean singles @ 205lbs

new set every 10 min

6:15-5:55-6:09 – i went back and forth on to adjust the distance on the runner for proper calculation but thought, nope you need to get better at it so went for the full 800 on the assault fitness vulcan runner

+

Strict wall facing HSPU – accumulate 30, not for time

Completed in sets of 10-8-5-7 – rested 2 min bt sets for the first couple and about 2:30 for the last – these felt smooth and not forced today, and even going to amrap -1 they felt good

10/9

6 sets, rest 1 min bt sets

HSW 10ft into wall + 180 pirhouette on wall + HSW 10ft away from wall

Hs walk felt better – piroette wasn’t as smooth as I finished with them last week but i only had to reset one time so that was a win, the shoulder which i mention on wednesdays training session felt really stuck and effected the efficiency of my pivot, i need to find the skills to work through these issues when they arise

+

Wall Facing HSPUs; 12 sets of 3 UB for Time

8:12 – didn’t feel great here today but definitely felt better than last week

+

4 min window

Echo bike 25 cals, into AMRAP in remaining time

12 wallballs

12 1-arm alternating DB snatches @ 50lbs

36 DU’s

2+1 & 2

(rest 2 min)

4 min window

Echo bike 25 cals, into AMRAP in remaining time

12 box jump overs

12 1-arm DB hang clean and jerks @ 50lbs

24 crossover singles (QF counting)

1 +13 – 1+ 11 – i felt super weak and inefficient in the jerk portion with the db – would like a few more tocuhes here from time to time

rest 6 min x 2 times through

10/10

FOTC week 2 redo

7+21 – worse than the first attempt and i am very humbled…..i over paced this, i felt so much more in control and should’ve pushed a bit more, but I felt my lats fatigue way more this time then the previous attempt. Just very very humbled is where i will leave it. 

+

easy 10 min bike

+

5 min down regulation breathing

10/11

Power snatch x 1/Hang power snatch x 1, rest 20 sec

Squat snatch x 1/Hang squat snatch x 1, rest 2 min x 6 sets

145-155-165-170-175-180 – i actually surprised myself here with the power snatch, didn’t think i would be able to execute that at that load as efficiently as i did.

+ (rest as needed)

WZA Death by Triplet

Every 2min until failure:

8 BBJOs

8 Hang Power Snatch @ 105lbs

8 Thrusters @ 105lbs

*Cap at 20min

3+17 – the hang power snatch felt like it took more life out of me than the thruster did. Felt controlled on bbxjo – kept a 4sec/rep pace there but the hps got me. Also – i have no pain here first of all, but I feel my right arm external rotation was really really stiff today and made the thruster feel like it was work to be in the rack – so i didn’t feel as strong as I should there. I was also mentally tired and still a little down from yesterday. 

10/12 – OFF

10/13

Fittest of the coast week 3 qualifier

12:51 – i think this is a descent score, but I need to get really uncomfortable pushing the shuttle runs on the back end and need to execute wall walks at a level of fatigue. I have not analyzed my video but know i need to make up some time here, even if I don’t make up time in a repeat I need to take a little more risk. So I want to redo on Tuesday – the last set of thrusters was really tough but outside of that, have to pick up the pace on the shuttle….also on tuesday, i will have no time crunch and will write up a warm up to have a little more structure in my prep

10/3

FOTC week 1 redo

16:12

+

easy 10 min bike

+

5 min down regulation breathing

10/4/2023

A – Snatch from blocks above knee – 1.1.1.1, rest 15 sec/3 min x 4 sets (crisp and clean)

155-165×2

B – Ground to overhead x 10 reps for time @ 185lbs

1:21 – had 5 reps @ 30sec mark – limiter for me felt like the leg drive in shoulder to overhead 

+

Every 90 sec x 10 alternating sets (5 of each)

Odd sets – 18 toes to bar

Even sets – 18 wallballs @ 30lbs

Wanted to see if I could go UB on all sets of TTB and it was close to losing it the last 2 reps but was successful – wall balls borke up in all 6’s

+

Accumulate 30 nordic curls with band assist as needed

Done – had a pretty good set up for band assist but struggled to find the proper band tension – some were too easy and another was too hard as i had to bend at the knee to shorten the angle a little

9/29

Fittest of the coast week 1 qualifier

17:17

9/30

Clean and jerk doubles, rest 15 sec bt reps and 3 min bt sets x 3 sets

Clean and jerk singles, rest 3 min bt reps x 3

185-205-225-235-245-255

+

For time (9 min cap)

21-15-9:

Front Squat @ 225lbs

Box Jump @ 30in

Finished the round of 15 box jumps – started off bad as i missed the forest clean by overpulling but shook that. Should have restarted the clock but had someone going through the mutual suffering with me….front squats were in 8-7-6 – and 5-4-3-3 – i know those sets were a little too big as the rest was longer but i didn’t want to do more cleans than I had too

+

Single leg opposite arm landmine RDL x 6/side with 3-4 sec negative, rest 1 min bt legs x 3 sets/side

( https://www.instagram.com/p/BOVv8zQD3N9/?taken-by=cliftonharski )

Stayed at 35 added on

10/1 – OFF

10/2

6 sets, rest 1 min bt sets

HSW 10ft into wall + 180 pirhouette on wall + HSW 10ft away from wall

Started out pretty rough and not smooth on pirouette but i figured it out so i did some extra sets and started having fun with it

+

Wall Facing HSPUs; 10 sets of 3 UB for Time

8:03

+

3 Sets:

20 Sec AMRAP Pike on Box HSPUs

rest 20 seconds

AMSAP Wall Facing HS Hold (60 second cap)

rest 3min bw sets

10-8-7 —— 21-17-24  – my wrists were shot after all of this

+

EMOM x 12 (4 sets each)

Min 1 – 1 legless rope climb

Min 2 – 15 GHD situps

Min 3 – 6 shuttle runs

Done and all felt pretty smooth

9/25

A1 – Strict HSPU x 10, rest 1 min

A2 – 6 wall walks for time/60ft HSW for time, rest 3 min x 4 alternating sets

*each super set starts with strict HSPU, then alternate the following movement

Ww – 38-41. Hsw – 1:30 – 1:52 – my handstand struggles or i think more to positional restrictions. I’m at the computer a bit more with clients and not doing enough mobility to off set the accumulation of computer positions and it is very evident here, also not doing a good job of keeping my head in a neutral position much more aggressively looking at the ground leading to a big arch and a ton of extension in my lumbar

B1 – Paused strict rope climb x 1 rep to 12-13ft (1 sec full pause after each grab/step – https://www.youtube.com/shorts/_YtIQAqq_C4 ), rest 30 sec

These actually felt really good….and on the last set i did from seated L – but was much harder coming down that set

B2 – Band assisted strict chest to bar pullup x 10 for time, rest 3 min x 3 sets (chest makes contact at top, same band setup as last week)

We did not do this set up last week and i actually started failing some reps in the 3rd round…..forgot my times at this point.

+

3 sets

Row 1k @ 2:00/500m pace, rest to 4:30 mark

40 wallballs for time @ 30lbs to 10ft

new set every 10 min

2:20–2:02–2:1 – really played around with small sets and short breaks and was pretty happy with my ability to sustain that with the heavy medball

9/26

A1 – 8 TNG power snatches @ 95lbs, rest 1 min

A2 – 5 ring MU, rest 2 min x 4 sets

Played around with different snatch techniques – no hip contact and no foot movement etc….. – rmu felt smooth and the rep range of 5 really made me focus on big hip pop.

+

2 rounds for time, high effort

3 dbl DB devil press @ 50/hand

6 echo bike cals

9 bar facing burpees

if both rounds are completed in under 2 min, rest to 4 min mark and go again. continue until you fail to finish work in 2 min window, or you complete 5 successful rounds

Not sure if there was still a ton of fatigue from the weekends comp so it was hard to really hammer down the throttle – i didn’t finish the first round, i was 1 burpee short – so i ended up going 2-4-6 – and times were 1:38-1:36-1:39-1:31

9/27

6 min running clock

25 cal echo bike, into

AMRAP remaining time

10 1-arm alternating DB snatches @ 70lbs

10 cal ski erg

3+19

(rest 6 min)

6 min running clock

20 cal echo bike, into

AMRAP in remaining time

5 sandbag ground over shoulder @ 150lbs

10 burpees over bag (lateral jump)

2+9 – the sandbag crushed my soul today…..i did have a goal to move fast and smooth on the burpee so never broke rhythm and that did make the sandbag a little harder

(rest 6 min)

6 min running clock

20 cal echo bike, into

AMRAP in remaining time

6 sandbag on shoulder squats @ 150lbs

18 crossover single unders

3+7 – if i could get through the crossovers i found a killer groove and just fought for fast reps on the sandbag and that was a big confidence boost

Friday 9/22/2023

still did clean and jerk – singles at 235 x 3 sets

write up had 15 clean and jerks for time – skipped that but still did myo reps @ 165 – opened with 12 – had a partner jump in with me so was more like 30-35 sec rest instead of 20-30 – held 6’s the whole time until the end

Saturday competition – a shit ton of volume!

9/16

Power clean – find a tough set of 4 TNG, rest as needed

205 – So i messed up, and when i read my day i glossed over this and hit this after the throwdown so really limited myself on overall load but was happy hitting this after that fatigue 

+

Throwdown:

5 Rounds for Time: 

10 DB Power Cleans @ 50lbs 

50′ FRWL @ 50lbs 

75 Double Unders 

*15min Cap 

11:31 – this is one of the best times i’ve felt getting back to normal in metcons….a still a ton of room for improvement. Didn’t have the confidence to go for unbroken dubz and keep my heart rate down so had planned breaks but kept them short. Warming up the power cleans felt super heavy so that intimidated me a little but as I got going that was fine. 

+

Front squat myo-rep @ 155lbs

(same load, target less sets than last week. lets start with 8-10 and then try to hold 4-5’s for ALAP, going to 3’s when needed

Almost went to 12 on the first set, felt pretty good, and much more comfortable squatting and didn’t feel like pooh after the metcon like last week

+

Glute ham raises – accumulate 35 reps for quality for the day

done

9/17 – OFF

9/18

A1 – Strict HSPU x 8, rest 1 min

A2 – 5 wall walks for time/50ft HSW for time, rest 3 min x 4 alternating sets 

*each super set starts with strict HSPU, then alternate the following movement

29-:59-:30-1:02 – definitely was very very rusty on the hs walk, i also reverted back to some old habits and was using way too much over extension from my lumbar curve to be efficient. Afterwards I felt all jacked up which the chiro straightened me out, literally. But on a positive note, I did get all sets of 8 strict hspu

B1 – Strict pullup x 8, rest 1 min

B2 – 4 ring MU/7 bar MU, rest 3 min x 4 alternating sets

*same as above

Rings felt rusty but the straps were being very distracting that almost threw me off but what did feel good was some pretty good hip pop because i had to.

+

3 sets

Row 1k @ 2:00/500m pace, rest to 4:30 mark

35 wallballs for time @ 30lbs to 10ft

new set every 10 min

1:33 —- 1:39 —- 1:36

9/19

8 sets @ high/repeatable effort:

10 Bar Facing Burpees

50 DU’s

10 toes to bar

Bike erg 500m

Rest/Walk 90 sec bt sets

2:12—2:05—2:11—2:09—2:13—2:09—2:11—2:48 (rope broke and didn’t have my spare rope at the immediate ready)

9/20

3 rope climbs for speed

rest walk 2 min bt sets x 3

done – still no regular access to 15′ rope but just trusted some things a little more today and tried to be touch and go and just not care and trust my mechanics

+

EMOM x 6

Odd min – 8 thrusters @ 95lbs + AMRAP C2B until 30 sec mark

Even min – 6 cal echo bike + AMRAP C2B until 30 sec mark

8-6-8-5-7-7

+

EMOM x 6

AMRAP 30 sec 1-arm alternating DB hang clean and jerk @ 70lbs

8-8-8-8-9-9

+

EMOM x 6

Odd min – 8 power snatches @ 95lbs + AMRAP C2B until 30 sec mark

Even min – 6 cal echo bike + AMRAP C2B until 30 sec mark

6-6-6-7-4-7

+

8 min to build to a strong deadlift triple (leave plenty in the tank, just touch something heavy here for the day

325 – someone distracted me and forced me to rest longer than i needed so when i pulled 325 i decided it was a good place to stop 

9/21 – OFF

9/13

2 rounds, continuous effort

Ski 250m @ steady effort (around 1:55/500m)

12 hang squat cleans AFAP @ 115lbs

3:32 – finally some of these that i had some confidence in of moving unbroken

+ (rest to recovery)

2 rounds, continuous effort

Row 250m @ steady effort (around 1:50/500m)

12 overhead squats AFAP @ 115lbs

3:21

+ (rest to recovery)

2 rounds, continuous effort

Echo 15 cals @ steady effort (300-350 watts)

12 deadlifts @ 275lbs

3:46 – i kind of surprised myself with the deadlift today, was planning on having to do doubles but when i picked it up the first time after the bike I was surprised, probably defeated the idea of the steady effort on the machines but just happy the deadlift did not break me down. 

+

2-3 sets, rest as needed

Single leg hamstring slider negatives x 4-5/side

Hanging psoas march with miniband x 4-5/side

Banded lateral monster walk x 8-10/direction

Banded good mornings x 12-15 tempo reps

Done 2 sets