Ben Plotnicki

Throwdown – TTB/BXJO/STO/HPC

8+9 – My plan was to break TTB from the beginning with 5/4 – kind of wish I had done a few rounds UB, but did keep rest breaks pretty short. I knew the box jump over was going to be my limiter and this is the main reason in hindsight I should’ve done a few rounds TTB UB because I knew I would lose some time on box jump. I tried to do a combo of at least half bounding and hald step down, I mixed it up but always tried to start the first few reps with bounding. I did on occasion lose my rhythm on a few sets but it never threw me off too much. Towards the end I wanted to stop but I tried to keep consistent movement. Push Press on all just because I knew cycle time would be faster and then went right into the hang power clean normally for 8 reps and did 6 on a few. started getting dizzy from hang power towards the end and started to feel grip ever so slightly. Overall pretty happy with my ability to get after this one, low hanging fruit here would be UB TTB for as many rounds as possible, was surprised since I normally feel my abs not happy with me when I get around 60-70 reps in a workout.

Last night time got away from me and I didn’t even start to wind down until past normal time, so it laid to a lot less sleep than normal on tuesday night. That led to no sense of urgency to put the hammer down and really grind and get after it today. 

A1. DB Power Clean; 30 reps for time x 1 set; rest 1min

A2. TTB; 50 for time x 1 set

Db power clean in 1:30, 3 sets, just wasn’t feeling it here., TTB went for 30 as on the updated DSGN board it had for 30. Had a been closer to a 7 or 8 out of 10 I would’ve gone for the 50 you had written. Sets were 16/7/7 for 1:19

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For Time:

100′ DB FRWL

20 Bar Muscle Ups

2:38 for 15 bmu + 5 more for accumulation – just felt slow on the walking lunge, also didn’t warm it up much at all, muscle up was 7 and 8 and they actually felt really good and circumstantially would’ve rested longer and used being tired as an excuse but just said hey jump up there and lets see if you can finish. 

+ (rest as needed

For time

21-15-9:

KBS @ 70lbs

HSPUs (any style)

into:

100′ HSW for Time

8:04 – was super super conservative on the couplet, I feel like I did this a long time ago and remember even then it blowing up my traps so was more afraid what that was going to do for the handstand walk and wanted to have high quality on the walk. I might have sacrificed some time for the conservative approach, so at least the handstand walk went well with a breakdown of  35/15/45/5 ft

For time

30-20-10

Row cals

Empty bar OHS

into

30-20-10

Bike cals

Burpees to 6in touch

15:17 (got off the last overhead squat around 5:2? – was slow to get the bike moving. I will say I did push the front end a little harder, didn’t approach it like it was 2 couplets, just wanted to attack the rower and the ohs. First 30 cals done around 1:15ish, should’ve got my first rep in my ohs done quicker but instead got the bar overhead and then settled my feet. The set of 20 cals was around 1100-1200 peaking higher than that at a few stretches, told myself I was not allowed to take longer than a minute, I need to get in the habit of pulling through the cals because that cost me keeping that under 1 min. On the bike each time, the first ¼ of the bike was just getting my sea legs under me. Somewhere in the set of 30 burpee I said you aren’t going to fail a burpee so just get a little more uncomfortable, the main thing slowing me down was just not dropping to the ground faster.

Assault bike 10 min @progressive pace

done

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Assault bike 20 min time trial

rest 12 min

Assault bike 15 min time trial

rest 8 min

Assault bike 10 min time trial

rest 4 min

Assault bike 5 min time trial

(try to get the best score you can on each individual piece, and try to ensure you are getting a faster avg pace across each piece)

240.6 – 192.1 – 143.3 – 79.8 – i’d say the 15 min and 10 minutes were the hardest. 20 minutes was easiest but that’s mostly not knowing exactly what pace to go with. 15 minutes was hard because I knew I needed to go at a harder pace than the 20 minutes but 15 minutes is still a long time to keep pushing at that pace. 10 minutes effort wise was the hardest, I knew I wanted to stay in the 300’s and with about 4 minutes to go it was sheer will to stay there. Someone asked me a question so I didn’t get on bike after exactly 4 min of rest so that might have helped a little with the effort I was able to hold. My goal was to hold 400+ watts as long as I could, i noticed at about 1:07 that it was going to be hard to keep it there but I fought for another 45seconds or so and then wanted to stay in the mid 300’s the rest of the way.

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cool down/stretching 15-20 min

done

Throwdown (DP/BJO/Clean)

6:20 & 285 – the round of 9 is the only one I feel my speed per rep slowed down on the burpee box jump over, my goal was quick transitions, and keep moving, even if I slowed down on my burpee just keep moving with good footwork. All DP unbroken, just feel I’m a little slower in my speed per rep, I did play with different ways to get to the ground as quickly as possible, the ones that felt the fastest I had the least control of the db and most of the time was ok was too much of a risk though if I lost the db. With the clean I opened at 245, hit 265, missed 285 on my first attempt, it was heavy but I let it pull me forward slightly and I didn’t trust my hang position, the position I had used in my warmup and the other reps, I rushed the hang position and didn’t trust what got me there but on the second attempt I trusted it and had to grind in the bottom for a bounce or 2 and then stood it up.

+

Spend some good time decompressing back before leaving

Wall assisted glute bridge

Frog pumps

Empty PVC OHS at slow tempo

Pelvic tilts from quadruped, include some rockbacks

done

EMOM x 30

Min 1 – AB 15 cals

Min 2 – 6 bar facing burpees + 12 air squats

Min 3 – 3 KB high windmills/side

So I kind of went ham on this today. Had a friend who wanted to train with me today. There is no way in the world I could keep up with him one on one on the bike so it was a good match. In the back of my mind I was thinking how could I maximize energy and efficiency on the bike and I on round 1 it was about 45 seconds, after that all bike cals were done around 30 seconds. Tried to keep 1000+ for 8-12 seconds and then tried to keep 700 until 12 cals and throttle down in the 300’s  to finish. And then he was trying to beat me on burpee and I was not going to let that shit happen. Super fun day to just get out of my comfort zone. With going so hard I sat down on the rower and rowed 500m and it was hard as hell to keep it below 2:10 so I decided to rest a few hours and come back and finish row later. 

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Row 3k @ 2min/500m pace

Much better with the rest. 

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5 min box breathing @ 3 sec in, 6 sec out tempo

This was perfect. Did 3363 and wanted to get 20 break cycles in and probably extended some of my holds and went for 6 minutes

A. Hang Squat Clean and Jerk; 1.1.1 x 4 sets; rest 15-20 sec; rest 2min

225-230-235-245 – this was really good today, after feeling like I was getting buried under the load on saturday this was a good way to focus on getting back on the bar, you know you are going to get some rest so get those breaths in bt cluster reps and focus on speed under and good control and good hip drive for the jerk.

B1. Deadlift; 20 Sec AMRAP @ 315lbs x 3 sets; rest 20 seconds

7-6-6 – these didn’t feel terrible today, I’m just slow

B2. K HSPUs; 20 Sec AMRAP x 3 sets; rest 20 seconds

16-16-13

B3. HSW: 75′ AFAP x 3 sets; rest as needed

2:09-1:55-2:16 this combo kind of made me dizzy today and was pretty close to calling it for the day after the last set of hs walk. But powered on and just told myself all you have to do is just move for quality and figure it out as you go. 

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50′ FRWL

10 DB Power Cleans

1min AMRAP Bar Muscle Ups

50′ FRWL

10 DB Power Cleans

1min AMRAP TTB

rest 5min

x2 TOTAL SETS

8&9 and bmu and 19&22 on TTB – I was so dizzy and not feeling good at all and the db power clean in the first round kind of sent me to a feeling like poop state, so I grinded through the first set of muscle ups. On both bmu and ttb my goal was to get my 1 minute clock starting as fast as possible with a quick transition and just chip away. Felt a little better on second round as I was getting closer to normal.

10/5

AB 10 min easy effort

done

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AB 1 min @ 10 min TT target pace

(rest 1 min)

AB 2 min @ 10 min TT target pace

(rest 2 min)

AB 3 min @ 10 min TT target pace

(rest 3 min)

AB 4 min @ 10 min TT target pace

(rest 4 min)

AB 5 min @ 10 min TT target

Goal was to hold bt 325-350, I held 345-376 the majority of the time (not sure if this was on the easy bike or the average bikes). Only in the 4 min range did I dip to 330 and that made me aware I hit that in the 5 min but only for 1-2 seconds at a time. ( for my records 233.6 cals on AB BB0279) don’t think this is the easy bike but I kept a higher wattage than I anticipated so wanted some tracking and posting. 

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Easy decompression work for hips/hamstrings after the TD (assuming will still be a bit sore here)

Actually I’m not too sore. Only just a little, but nothing that I couldn’t get warmed up quickly 

10/6

Ring MU – 6 sets of 3, rest 2 min, speed/quality focus

Didn’t plan on videoing any sets but after my first set felt so good, I thought I needed to be able to have video and see what was good and what needed fixing as opposed to just stating that they felt good today. I need to work on consistency from one rep to the next, but what was pretty awesome and you can see on some of the sets, is if the first one felt off, I was able to make the tweaks going into the 2nd and 3rd reps. Did a 7th (but only 6 on video) set because they felt good and wanted to work on faster turnover out of the dip

Ring muscle up video

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AMRAP 12 min

2,2,4,4,6,6….

Wallballs

Row cals

(goal of clearing the 20’s and getting well into 22’s)

22 wall ball + 2 row cals – reset the monitor to row from zero everytime, one I didn’t want to do complicated math and figured that would be how it was done in a competitive set up plus makes work on tightening up transitions. With resetting I made a mistake in the round of 14 where I hopped on the rower without hitting the reset so I wasted 5-6 seconds there on waiting to hit that and then waiting for the reset. I broke the wall ball in the set of 20 @ 14 in order to reset the rower then, don’t know if this saved anytime or not but thought it might be worth the risk especially since that was the round I needed to really hammer down on the rower. Was trying to hold upper 11’s…..I should’ve tried to hold a bit higher just to push the pace mostly because of so many transitions and knowing that resetting my own rower would take a few extra seconds.

Throwdown (DL/HSPU/HSW/Cleans)

50ft handstand walk

Took way too much time on the deadlift @ 315, I did 3 right away, 5 and 2, I had 2 reps left and I didn’t pick up the fucking bar right away, it was heavy but not to the point that I couldn’t do it, I just bitched out. Hspu felt pretty decent today. Changed weights during hspu breaks so wasn’t put in a position to come down and kick right back up. 12-8, 12-10-8. I did this much earlier in my day than I normally would (football game to watch) – which this had some positives and negatives, being a little more crunched for time I had to take care of my business in my warm up. The negative is I didn’t get enough reps at 225 squat clean and got zero reps @ 315, in hindsight, wouldn’t have made a huge difference at all, but mentally being a little more prepared might have helped my mindset. Being a little more prepared for 315 I might not have turned into a little bitch, a few of the cleans on 225, I just bottomed out and almost missed the lifts because I couldn’t put the breaks on, and on two of them my right hand came off the bar, luckily I have good squat mechanics so even though losing my right hand it was still in a good position in my rack. Low back was definitely not liking the squat cleans at that portion of the workout. I did do my hs walk in the unbroken increments of 25ft, and I didn’t waste a whole lot of time like I normally do getting back into it, but I knew the clock was running out. I have been accumulating some good handstand walking practice unfatigued in warm ups of late but just need to get where we can move faster. I do think I move so slow on them that it burns me out even more. The first 25ft my back didn’t feel bad, but the last 5ft of the walk my back was not happy and had I had time for another clean it would have been rough. 

+

Spend some good time decompressing back before leaving

Wall assisted glute bridge

Frog pumps

Empty PVC OHS at slow tempo

Pelvic tilts from quadruped, include some rockbacks

done

Open workout 19.4

For total time:

3 rounds of:

10 snatches @ 95lbs

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

*12 min time cap

4 bar muscle up into the 3rd round – I could come up with at least 7 or 8 excuses but that would only be looking for self assurance for myself. At the end of the day burpee speed was not where it needed to be. First 3 rounds took 4:02 and burpee speed was too slow, all snatch ub, even contemplated breaking snatch if it gave me a chance to move faster on burpee. In the 2nd round of bmu I felt some ab fatigue so maybe i was over kipping/too tight of a midline on my bar muscle up in round 1, and in my second round of burpee I felt some tricep fatigue. This workout is quickly becoming a nemesis of mine, I want to finish it, when i finished the first 3 rounds, I was never going to quit, I just wasn’t in a positive place of feeling I was going to finish with the time  I had remaining. Well time to close the door on the day, shake it off, get some rest and be ready to get after it the next time.