Ben Plotnicki

A. squat snatch emom

145 across

B. for time – 10 row cals + 10 front squats @ 185, rest 1 min

10 bike cals + 10 deadlifts @ 225

41 & 46

D, E, F

15 strict hspu + 5 rmu, rest 1 min

15 hspu + `15 c2b, rest 1 min

20 hr push ups + 20 bbxjo

52-46-2:18

Broken AMRAP

2 min on, 30 sec rest x 8

5 chest to bar pullups

5 dbl DB front squats

25 DU’s

(pick up where you left off)

17 even – 3 in the first round but never quite could get a full 3 in after that. Very happy with transitions. Only stopped to get chalk in the middle once, really I just wanted to rest but wanted to make my rest productive. In round 7 my skin on my palms separated and finished the round with 45 seconds left and stopped. With 1 round left I considered calling it for the day but then decided I wanted to see if I could alter my grip and adjust. Finished with 2 more rounds and about 20 seconds left but was good at that point with 30 pull ups in reverse Jackie coming tomorrow. C2b felt really solid and super happy with them today. 

+

GHD hip extensions with 2 sec pause at top of each rep x 10-12, rest 1 min

done

Banded glute bridge with isometric hip flexion hold x 4-5/side, rest 1 min x 3-4 sets (https://www.youtube.com/watch?v=-3Rmg-1drdI)”

Done – 3 sets

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. 

+

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

+

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

+

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. 

+

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. 

+

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.

+

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

+

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.

+

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

+

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. 

+

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

+

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

+

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

+

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.

+

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

+

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