Ben Plotnicki

A1. L Sit Hold; 1min for time x 2 sets; rest 1min

Didn’t really have a sense of urgency with this today for time as I was trying to make sure I kept my toes pointed and above my hips.

A2. Front Lever Tuck Hold; 20 seconds for time x 2 sets; rest 2min

I may not look like Dave Durante here but I feel that I’m somewhat strong and pretty damn close to the position you are supposed to be in

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3 Rounds for Time:

21/16 Cal Skierg

50′ HSW

7:20 – had one overriding goal. On any breaks get back into the walks quickly, on the turnarounds, get back into the walks quickly. With that being the goal I didn’t want to push too too hard on the ski, ski first round at 1100 + and the other rounds were a slower start and a finish of around 1100 which only had my ski splits not too far off each other. 

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3 Rounds:

1min Row

1min Ski

1min Bike

*Ramp each round from 65% to 85% effort

done

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Every 2min until failure

40 Double Unders

Row Cals in remaining time

Men Start at 10, woman at 6 – add 2 cals every set until failure

Completed the full round of 30cals, and I’m kind of kicking myself after. The round of 30 I barely finished, (footnote of the round of 30 I did not set my rope down to help me start the next round quickly), so with only seconds to spare for finishing the round of 30 it took me a second or so to gather my rope, then getting into the rower I didn’t think I was going to make it so I didn’t worry about coming out too hot just wanted to gather my legs so I could make a strong finish. I finished with 28 row cals, and kicking myself because the 1-2 seconds I lost from grabbing the rope the 10-15 seconds that I didn’t get up to full speed as quickly as possible.

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Easy 20min Recovery Jog/Walk/Hike 

It was raining like crazy so this was not going to happen today

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

done

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AB @ 500 watts, pushing the ‘grind’ a little more each set compared to last week (if last week was stopping at a 7-8/10, lets push this to 8-9/10 for each. little more grind, little more burn)

rest walk 90 sec and pick back up until you accumulate 200 cals at that speed (goal will be to take >2 min off the total time from last week)

20:41 – (24:54 last Monday)  – ummmmm I felt I pushed way way harder and grinded so much more this week (was afraid I did not improve from last week on my initial finish, but then I looked back and didn’t feel as bummedt) My legs feel so much more blown up from 200 cals than 192 wall ball. And I also made sure I didn’t get the easy bike that I was on on Friday. 

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Thoracic spine mobility from wall squat with foam roller – 5-6 pulses through extension (https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9)

Might be one of my new favorite mobility pieces

Banded spanish squat iso hold at 45 degree angle with 4-5 reps of arms extended upper back extensions x 2-3 sets

Done and legs still were not happy

9/25
Strict ring MU skill exposure, spend 6-8 min of ‘play’ here
This is the first time I have done some strict rmu in a long time and was glad to know I still have it. What was hard today was controlling the negative and tying more than one together. The eccentric strength wasn’t there today.
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Every 5 min x 4 sets
21 cal AB
15 deadlifts @ 245lbs
9 BBJO @ 24in
Times were 2:49. 2;42. 2:46, 2:50 – I do also think I found a pretty fast bike (whoohooo)……deadlifts broke each round first round did 2 sets and that slowed down my bbjo and after breaking deads in sets of 3 felt I just moved fast on the burpee work
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Every 4 min x 4 sets
21 cal ski erg
BB OH WL x 50ft @ 95lbs
Clock was counting down so didn’t get accurate times but found a pace on ski that was hitting 1000-1100 cal/hr and that felt really good to hit that.

9/26
tttTD
(WB/DU/BMU)
17:57 – I would say for the most part, transitions were on average 4-5 seconds, there is always some outlier rounds of course. But that once again was my big goal, got to be a sweaty mess around round 8-9, only missed one round of dubz, 2nd round and mentally said cannot let that happen again, so did my first 12-15 reps at a pace I wouldn’t miss and then tried to speed up to finish the reps. BMU felt really really good today. So as the transitions were pretty good without having video to analyze, the breaks were in wall balls, after last bmu I tried to get my first rep in within 4seconds or less, but broke every round at rep 11 (some rounds did 10 and liked 11 the best), and without a doubt rested too long, I realized I only had 2 ½ rounds left and missed the window to put my foot on the pedal and suffer, but went for that in the last round, I should’ve fought for unbroken on wall ball last round but did a drop breath and pick back up. Overall, pleased with transitions, this would’ve been a good one to do with someone else, I do think I would have suffered a little more in the middle of it to push for shorter rest periods, or someone judging me.
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Front squat x 3, rest 1 min
Back squat x 5 (same bar), rest 2 min x 4 sets
185 x 2, 205 x 2 – this was evil after the wall balls……first set was the toughest but after that wasn’t terrible just didn’t feel powerful and explosive

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.