Ben Plotnicki

tttTD (18.2/18.2a)

5:45 – 282 – and adding Father Time into the mix, I’m one second faster and .5 pounds weaker. I consider that a huge increase in all facets with the father time factorial. Actually adjusted well to that burpee standard and was pleased with my footwork. I feel the round of 7 and 8 were slowest in burpee. Footwork got a little sloppy in 8, round of 9 wasn’t as fast as it should’ve been but I was semi anticipating putting down the hammer for round 10 of both squat and burpee. Opened at 255 and missed but was planning on going up regardless. Went straight to 282.5 and I overpulled, hit my throat and then I’m pretty sure I hit my funny bone with the clean and fought hard as hell to stand up so I called it with around 90 seconds left. In hindsight opening at 245 would’ve been smarter and would’ve hit a cleaner 275 leaving the door open for a jump to 285 or 290. 

After note, still don’t know about funny bone but definitely hit my throat as I tried swallowing some lunch and it kind of hurts just a little to swallow.

A. KB Speed Bench Press; 6-8 reps x 3 sets; rest 2min

Did 8 reps and stuck w/53’s – was just trying to think if I was doing this to improve faster eccentric loading patterns as my speed component

B1. Plate pinch carry 30 second carry x 2 sets; rest 30 seconds

15kilo rogue plates

B2. Dbl KB front rack carry 30 sec x2, rest 0 seconds

53 and with “standard” kb rack of handles on top of each other

B3. DBL KB Thruster; 8 reps AFAP x 2 sets; rest as needed

53’s

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Sled Push 6-10 Seconds @ 100% effort

Easy 3min Bike Recovery

x6 sets 

I’ve had a splitting headache for most of the day so I opted for 6 seconds and on a frictionless surface, went hard but not max effort

forgot to mention that I had a deep tissue massage yesterday and I’m super sore from it and think my headache could’ve been sparked by this. I had a lot of tension built up in my normal stiff areas

Power snatch x 1/Below knee hang squat snatch x 1/OHS x 2 – new complex every 2 min x 5

165-170-175-180-185 – my power snatch @ the 180 felt super solid, on the 180 and 185 I felt the hang pull me forward just a little.

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For time

5-4-3-2-1 Ring MU

20-16-12-8-4 dbl DB box step overs (50/hand, 24in)

50 DU’s/round

10:36, without much thought I was shooting for sub 12, the hardest round was the 16 db step overs, I felt a little grip and a ton of lats and that made me a little nervous for the rmu. I will say, going into my set of 4rmu I had about a 5-6 second transition from last dub to into my kip, as a result I was swinging a little more than I would like but still felt good. That set of 16 step overs, i broke twice, it was grip and lats. That round of dubz, i clipped twice, one was just a miss and the next one 1 rep later was clipping on the ground. Pretty happy with this and was working at such a high heart rate.

Bike 8-10 min, easy pace

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Hip Flow x 5 min

Ending up spending quite a bit more time than 5 minutes on this, just got in a rhythm and was trying some flow work out

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Banded pulldowns and Y’s from hollow x 6 each, rest 90 sec (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en) 

Hollow/arch rolls from extended x 6-8/direction, rest 90 sec x 3 (https://www.youtube.com/watch?v=okkc07gIzOY) 

This was really high quality work and attention to detail here. But trying to stay super super hollow on the hollow/arch rolls I started getting tired and fought to not get too sloppy

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Parallette shoot throughs x 3/direction with pause at end range each side, rest 90 sec

Band assisted tucked planche x 10-15 sec, rest 90 sec x 3 (https://www.youtube.com/watch?v=-ykN-AEsR-E)

Loved this work today, i think the best my shoot throughs have ever felt

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5 rounds, steady pace

90 sec bike @ high aerobic effort

5 jefferson curls with KB, slow tempo

5/side goblet hold cossack squats (only go through a range that is comfortable, no pain/restriction)

45 sec row @ high aerobic effort

Hanging straddle L-sit 6-10 sec (can do with bent knees if needed, just some anterior iso work)

Single leg sorenson hold 6-10 sec/side

As I took too much time on flow work, i but my bike from 90-60 as I was having a client coming in and was afraid I wouldn’t get all the work in. I forgot how much I value jefferson curls, I was/am feeling really stiff throughout so I need to sprinkle them in just to improve my movement quality and compression work there.

10 min easy bike, progressive pace

done

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3 min bike, faster every 60 sec to end last minute at target 10 min TT pace

rest walk 3 min x 2-3 sets

done

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15-20 sec ramping effort (get above 1400 watts for a little bit) into

40-45 sec bike @ target 10 min TT pace

rest walk 3 min x 2-3 sets

The closest I could get today was 1387

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10 min AB TT

159.6 calories…..I wanted 160 so bad and that was kind of the target I had in my mind when starting the day. Toughest part was right around the 6 min mark I was anticipating there being 3 minutes left and I looked down at the monitor and it said 6:03 – but at that point kind of found a good mental place and with 2 minutes I was grinding to finish. I could’ve maybe started that kick 20seconds sooner but not much more than that

17.2

15ft of walking lunge back into the next. A couple of things I decided I was not going to do was the 7 power clean, break and then 1 into lunge, I despise db power clean but I was planning on doing 8 ub right into the lunge and stuck with that the whole time, I did feel my grip get tired, didn’t feel my lunge slow down drastically so was happy with this strategy. Had really fast transitions and came out hot, I didn’t realloy stop unti the second round of TTB, I think I got chalk somewhere in those breaks, don’t really remember though. My ttb rep breakdown was 6/6/4 and first round I was down and right back up, didn’t love that as I felt jumping straight up to the bar from right under it didn’t allow me to get a good hollow on my first rep, but I’ve never practice that fast of a break before. BMU did 5/5/6 on round one, I did take long breaks there but was confident going the big sets, the breaks kind of turned out start OTM and finished about 18-21ish seconds and rested a good 30-35 seconds (probably more), 2nd round of muscle ups was were I felt it though, grip lats – I did 5/4/3 and at this point I decided I was going to do 2/2 but when I jumped up 2 felt good and I went for number 3 but it was a grind and I had in my mind that singles take so much energy but not calculating in the moment that would have been only one single not a series of them so I missed my last attempt. this is always the costly execution error because in your mind you think I cannot miss my last one so I rested just a little longer than I needed to to make sure I didn’t miss. overall huge increase for 2017 but could have been a lot better.

A1 – Wall walk into belly to wall supported HS with shoulder taps x 12-16, rest 30 sec

So this was really solid here, the ability for attention to detail was awesome for hip/core positioning and active shouders

A2 – Buidling circular Scap pullups on rings x 15-20 sec, build to close to full butterfly motion by the end, incorporating more elbows/lats as you go, rest 30 sec

I lost focus from time to time if I started swinging too much on the rings

A3 – 1-arm DB hang power snatch x 4 + 1-arm DB hang clean and jerk x 4 + 1-arm DB OH WL x 25ft, rest 15 sec bt arms, rest 30 sec after both

I loved the aspect of lunging here as it allowed me to play with my stride length and find out the ideal steps. I’m an 8 step 25ft lunge guy as long as I get some long strides in. If I take a normal stride length that is strong and fast and stable then it would take 9 steps, so I got comfortable that I could do my first 2 steps long and then the next 6 my normal stride and have good clearance for 25ft. I never tried my first step as a big step and see where i finished after that

A4 – GHD hip extensions x 10 + 10 sec hold after last rep, rest 90 sec x 5 sets

Nice

B1 – Light DB alternating curtsy lunges x 10 (5/direction), rest 30 sec

B2 – Copenhagen plank x 15 sec/side, rest 30 sec

B3 – V-ups x 5 + Tuck ups x 5 + Hollow rocks x 10, rset 90 sec x 4 sets

I see what you are trying to do here, smash my legs and my core before 17.2

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19 cal row @ 1400+ cal/hr

rest 45 sec x 5

rest 4 min x 2 (10 total, consistent pacing)

Heres my two row sets uploaded from ErgData – didn’t know they would upload this big

Mcgill big 3

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Open workout 20.3

25ft handstand walk – couple of things here, Wednesday is the hardest day for me to get deep deep high quality sleep. It is the only day that my alarm Has to wake me up, so all other days are good, just this day is the toughest one. I do normally try to take a nap after I coach the early am classes, I normally do fall asleep for a little bit but it never feels like a deep sleep. Back to the workout, When I started I thought, ok here’s how I’m going to break the deadlifts up, then when I got into it I thought fuck it, see what happens, the only break I made was in the set of 15, and when I picked up the barbell for the set of 9 I thought well that might have been a mistake but I stayed the course. Hspu, same thing, only broke the 15’s, did rest on my head for a couple of quick breaks, just wanted to see what happens. I made a mistake by not setting up a second barbell and had to change the weights myself so this cost me quite a bit of time. 315 was really freaking heavy and a grind but that 25ft handstand walk felt really good. Some highs and lows today, but with the changing my own weights I’m pretty pleased with the effort solely based on just trying to figure things out in the moment and going for it.

Warmup well ahead of time, both for tension required for lifts and movements under demand in other stations

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EMOM x 30

Min 1 – Power clean x 1/Hang Squat clean x 1 (have a goal lift in mind and try to have that on bar for last 2 rounds)

Min 2 – 45 sec row @ 1200-1300 cal/hr

Min 3 – 8 dbl DB thrusters @ 50/hand + 20 DU’s

Min 4 – 45 sec row @ 1200-1300 cal/hr

Min 5 – 8 dbl DB box step overs @ 50/hand + 20 DU’s

Min 6 – 45 sec row @ 1200-1300 cal/hr

245 for clean on the last 2 rounds – row paces were sustainable rounds 1-4, hitting round 4 & 5, rows were hardest after the step overs, was fine, even though it was a fight after the complex and the thrusters. my original plan was 250, but after feeling the load on the second barbell just slightly adjusted my numbers, but what was exciting is that I felt my power clean got better as the rounds went on.

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Back squats – 3 reps every 2 min x 6, you decide loading but try to get under something heavy for last 2 sets

275 and 295 for the last 2 sets

For time

500-400-300-200-100m Ski

30-25-20-15-10 Wallballs

20-16-12-8-4 1-arm alternating DB snatches @ 50lbs

(push transitions, push unbroken sets, preserve a ski pace)

12:53 – wasn’t really sure how to think about preserving a ski pace, except for the first ski, I wanted to move fast but was hard to put the hammer down when I first got on but got in cranked up a little quicker than I thought I would on the 400, the 300 down to 100 was just keep moving trying to stay close to a 2:00/pace – all ub elsewhere technically, on one round of the db snatch I dropped the db changing hands but didn’t stay on the ground but a second, only had one poor transition and that was after first wall ball when the ball hit the ground and started to roll away and I took a second to move it back.