Ben Plotnicki

20 min amrap:

4 lateral burpees over the rower

6 kipping hspu

10 cal row

15+3 – tried to get ahead of my target pace a little from the beginning of doing one round every 90sec. My goal the whole time was fast transitions and even when I got tired my goal was fast transitions to the rower, get up to speed quickly and get the first 4 cals fast and then settle down and cruise for the remaining 6. My output on the rower started slowing down around the 8 min mark in I would say. And at minute 10, I had a long transition from the rower to the burpee as it felt deep in my stomach that I wanted to throw up. I’d say it was mostly due to the heat in the garage, but I know the movements and intensity played some roll too.

A – Sumo deadlift from 2-3in deficit x 5 (not TNG), rest 2-3 min x 4 sets

255 across

B – BB hip thrusts x 12,12,8,8. rest 2 min

185-205-215-235

C1 – (Tucked front lever to extended inverted hang) x 3-4 controlled iterations on rings, rest 90 sec

Done felt good

C2 – Parallette shoot throughs x 4-5 with 2-3 sec L-sit hold in front of each before putting feet down, and controlled tucked planche in back of each before bringing feet to ground, rest 90 sec x 4 sets

I kind of liked this better than the straight shoot through even though this was a little tougher. 

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For time

50 DU’s

100ft HSW

50 DU’s

75ft

50 DU’s

50ft

50 DU’s

25ft 

10:02 – in my mind without putting much thought to it I was thinking sub 10 would be close and possible. Really was conservative in breaking the handstand walks up for the sets of 100 & 75, it was after finishing the set of 75ft that I started to feel the volume of the walks, then going from that point I tried to push the pace a little more. 25ft on all walks except for one in the round of the 50ft.

A – Clean from blocks above knee x 1.1 + Split Jerk x 2, rest 8-10 sec bt cleans. 3 min bt sets x 5 working sets, but keep technical quality high

225 across – clean felt super easy, jerk was a little bit more work

B – Front squat – 4 sets of 8, build with each set to end tough, rest 2 min

Ended at 225

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E8MOM x 2-3 sets

5 ring MU

14 bar facing burpees

20 toes to bar

14 bar facing burpees

5 ring MU

4:48-6:10-6:15 – I wanted the volume but wasn’t going to end well if I went right into set number 3, so I took about 4 minutes off. This was a weird one for me, did all first set of rmu UB and then I felt like my arms blew up quicker than they should’ve in the burpee, then came the ttb and I felt like my abs were in contraction the rest of the day. I tried to keep the pace aggressive and consistent on the back end of the burpee – and my goal was fast quick transition to rmu, I kept the transition under 5-6 sec, did 2 rmu and then took a little longer break from there.

Squat snatch TNG double – find a tough load for the day

195 – not pretty as my elbow broke a little in the bottom of the squat on rep 2….185 was pretty smooth and solid

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Power snatch cycling work, new set every 2-3 min, ensure you are rested enough to not allow fatigue to impact technique

10 reps @ 95lbs

8 reps @ 115lbs

6 reps @ 135lbs

4 reps @ 155lbs

2 reps @ 175lbs

@ 135 – I did 3 tng reps and 3 singles as I wanted a little practice at both, and @ 155 I did 2 tng reps and 2 singles…..the one thing I will say at those two fast singles, I need to get better at just grabbing the barbell instead of trying to make my grip perfect. When the bar was over chalked I might have wasted an extra second or two trying to make sure I gripped at the right spot. If its my bar in a qualifier event I will put tape where I am supposed to grab but not always an option at an event. 

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EMOM x 8

Odd min – 40 sec ski @ 900-1050 cal/hr

Even min -16-14-12-10 C2B (take 2 away each round)

These felt pretty solid today. What I do like is that in the round of 12 I started thinking more about patience and waiting to pull through from my upper body after my hips have opened. I do not ever think i have had that much control and confidence in my c2b that I could do that prior to today, or never had the rhythm and flow and timing, as previous I was more worried about my feet and hollow position but I feel those are so much more consistent that I’m redirecting and channeling my intention and focus. 

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EMOM x 8

Odd min – 40 sec bike @ 350-370 watts

Even min – 18-16-14-12 kipping HSPU 

This was a struggle today, a couple of factors, my shoulders felt tired. And I left my gymnastics mat at home so I had to use an abmat w/the butt pad and 45 lb plates which gave a very very small deficit. It was more important for me to have the deficit there than to go with a 25 and have the abmat maybe above but even or so with weight and compression.

10 min AMRAP

1 legless rope climb

1 regular rope climb

1 power snatch @ 185lbs

1 squat snatch @ 185lbs

4 rounds even – 3 legless rope climbs because rope access only goes to 12ft and its even a terrible set up at that. I missed my power snatch in warm up, so I had a negative outlook already and wasn’t the best day going into the session. In the first round I missed the power snatch twice and then missed it once in the second round then the 3rd round it got better and the 4th round I smoked it. In the beginning I was trying to muscle through it and not finishing hip extension. And then it just got better and better.

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Clean grip floating deadlifts x 6, rest 2 min x 4 (keep constant tension, BB floats just above ground at bottom of each rep without touching)

235 across

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Loaded calf raises 3 sets of 20, rest 2 min

135 across slightly raised w/extra rubber mat under toes

7/8/2020

Clean capacity + 2 min AMRAP repeats

8 reps @ 80% -> 232, 8 reps @ 70% -> 203

2 min amrap – 16 total rounds, in the beginning I was averaging 2+ but my c2b started getting sloppy when I was trying to keep my transitions quick, then I pulled back just a little and they started getting a little smoother except for the last 2 rounds.

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Hip accessory

A – Above knee hang squat snatch x 1/Below knee hang squat snatch x 1 – 6 working sets, build to a tough load by the end

185 – as last load. Missed my first attempt from above the knee but knew it was technical so went and hit it again. Today above the knee felt smoother, but normally I feel smoother below the knee

B – 1-arm DB push press x 5 + 1-arm DB OHS x 5, rest 45 sec bt arms x 3 sets/side

50×1, 70×2 sets

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E6MOM x 4 sets

16 cal bike

8 OHS @ 95lbs

12 BBJO @ 24in

8 OHS @ 95lbs

16 cal bike

(goal to get faster with each set, start around 85% effort finishing around 3:45 to 4:00)

4:15-3:58-4:04-4:29 – I think my 85% after a holiday weekend should’ve been slightly adjusted. The last round, I really tried to sandbag the beginning of the effort, so I could have hoped to really push from the middle on. I got off the bike 12-15sec slower than previous sets, so that lost time was just too much to make up, I do feel I had a good cadence on my burpee but without splits I’m not real sure of course. And when I got back on the bike there was no gears that I could shift to easily in the first 30sec. 

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C1 – Side lying sorenson hold x 25 sec/side, rest 1 min

done

C2 – Extended hollow hold with small arm scissors x 16 + small feet scissors x 16, rest 1 min x 4

done

Quite an interesting day today. I couldn’t decide to mow the grass or workout first so I started to mow the grass and thought that’s a pretty good warm up but I’m already in the groove so I decided to finish. Well, then I got stung several times by some yellow jackets. Pretty determined to workout still, I did and after the 2nd Interval piece I realized that my foot had swelled up pretty big time, I’m sure the double unders did not help. I did want to do the burpee set but would have had a hard time finding some space to do the burpee that would’ve allowed for some intensity. I don’t mind doing burpee on the concrete but its hard to do them there with intensity

E4MOM x 3 sets

10 dbl DB ground to overhead

10 dbl DB front rack squats

20-30 sec grinding hill run

(walk back to start)

This was a pretty gnarly combo

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For time

5 sets of 50 unbroken DU’s

4:19 – used my jump rope from 4-5 years ago, and now I know why I switched to the RPM. broke once in the 4th set and once in the 5th set

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E4MOM x 3 sets

10 1-arm alternating DB hang snatches

10 1-arm alternating DB hang clean and jerks

20-30 sec grinding hill run

(walk back to start)

Much easier than the first one, and was able to push a little harder on the run

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E2MOM x 5 sets

20 DB facing burpees (try to finish each set under 60 sec, clear the DB at a height that you would use for BB)

tttTD (Row + dbl DB DT)

8:19 – even in warm up today, I just had a hard time expressing output on the rower, I struggled to ramp up the intensity in the 500 middle portion, I knew this was going to be grippy but grip wasn’t the biggest limiter, it was just the ability to generate power.

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Front squat cluster – 3.3.3, rest 20 sec bt 3’s, 3 min after the set x 4 working sets

205×2, 215, 225

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Ring MU cluster – 4.3.2, rest 20-25 sec bt clusters, 3 min after the set x 3-4 working sets for quality

The 4th rep on each set was a little off timing and rhythm but all others felt pretty solid with being patient to wait to reopen the hip was my mane focus today

10-15 min HS walk ‘play’

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Every 7 min x 3, consistency

AB 70 cals

Tried something a little different today, just got into what I felt was the appropriate one and didn’t look at the monitor until the 4:15ish mark. 4:29 – 4:24 – 4:35

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Every 7 min x 3, consistency

Row 1250m

4:42.3 – 4:42.2 – 4:41.6

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Every 8 min x 2

Ski erg 1000m @ <2:00/500m

20 bar facing burpees AFAP

4:56 (ski @ 3:53.8) – 4:58 (ski @ 3:55.3)

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Ido portal squat routine in full

done

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Askling hamstring slider protocol (find a variant that challenges but that you can move with quality –

this was definitely very interesting and took a few reps to find the right position and the right stimulus

AMRAP 4 min

50 cal row

40 wallballs @ 30lbs

30 deadlifts @ 185lbs

20 BBJO @ 24in

81 (31 wall ball)

(rest 4 min)

AMRAP 8 min

50 cal row

40 wallballs @ 30lbs

30 deadlifts @ 185lbs

20 BBJO @ 24in

124 (4 bbjo)

(rest 8 min)

For time

50 cal row

40 wallballs @ 30lbs

30 deadlifts @ 185lbs

20 BBJO @ 24in

10:05 – I really wanted to be on the close to same pace as the 8 min interval, but I lost it a little on the row, I lowered my damper a small tick, I knew I was losing power and was hoping that adjustment was going to help a little but regardless my grind pace was not there. During the rest I decided I was going to try quick small sets on both the wall ball and deadlift and my plan was to do 6/6 rest, 6/6 rest, 6/6 rest and then finish and the same rep scheme for the deadlift. Wall ball i executed this well, but after finishing the 24th rep I rested way way longer than I wanted or needed, bt that and the rower that was my big set back. I do feel my deadlift execution was good and stayed pretty true to the 6 5 sec break 6 a little longer break. When I realized I wasn’t going to be on the exact same pace I never panicked or had negative self talk, I stayed focused and wanted to finish sub 10. My transition from deadlift to bbjo wasn’t as fast as I needed it to be, partly due to set up, but I started my first bbjo rep around 8:13 and for the most part I kept a steady pace, I only really rested/broke pace one time and that was around rep 10 because I decided I was going to make a strong push and finish.