Ben Plotnicki

AB 2 min @ 300 watts, into

50 sec row @ 1200 cal/hr

50 sec row @ 1300 cal/hr

50 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

That extra 10sec was tough but still felt pretty good

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AB 2 min @ 300 watts, into

2:30 AMRAP @ 85-90% effort

6 wallballs @ 30lbs

6 burpees

rest 4 min x 3 sets

3+8 – 3+6 – 3+8

I underestimated this quite a bit

Why is the has in this structure the mixed piece in the middle? Of previous progressions we did the burpee in the middle and was curious about that too.

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AB 2 min @ 300 watts, into

50 sec ski erg @ 2:00/500m

50 sec ski erg @ 1:55/500m

50 sec ski erg @ 1:50/500m

rest 4 min x 3 sets

Was about 1 sec off the mark on most

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20 min outdoor run/paddle @ 75% effort, easy

Was going to paddle at home and then came across some car issues

A – Below knee hang squat clean – build to tough single in 15 min or less

300!!!!!!!!!!!!!!!!!!!!

Damn right

B – Back squat – 3 sets of 3 and 3 sets of 1, rest 3 min

Was feeling myself a little bit and probably would’ve been a little better 5lbs lighter. The singles were fine though

315

335×1

345×2

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8 rounds for time

3 bench press @ 165lbs

5 strict pullups

7 GHD situps

8:39

Low back felt a little uncomfortable in ghd in full flexion, could’ve find the proper set up on machine that minimized it

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C1 – Strict ring dips x 8/Kipping ring dips x 8, rest 90 sec

done

C2 – Band assisted strict chest to bar pullups x 8, rest 90 sec x 3

done

TTT Throwdown workout week 5

8 rounds

205

Set up for today didn’t maximize quick transitions, had to walk a little bit from barbell to rig, other than that, this was fun and felt good. Probably could’ve sped up time bt singles of barbell complex. Only once in the workout did I not jump up on bar for c2b, someone was in a close plane of movement and I used that time to catch my breath, I would’ve been fine, but that was really the only time I stopped moving other than having long walking transitions. C2b felt good and could’ve done at least 3-4 more rounds unbroken

Snatch

135-185-205 – missed 215 – was under it, right side of thoracic couldn’t engage and hold lockout

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A1 – Single leg straight leg liftoffs from parallette support x 12 alternating reps, rest 30 sec

solid

A2 – Knee tucks with feet on sliders and hands on parallettes x 7 slow controlled reps, constant hollow position, rest 90 sec x 3 sets

Good stuff

B – Tucked front lever hold on pullup bar with alternating leg extensions x 20 sec, rest 1:40 x 4-5

I’m so out of practice with these so just did holds, no leg extension

C1 – Mini band psoas march from supine x 12/side, rest 45 sec

No mini band with me today

C2 – Single leg strict crossbody toes to bar AMRAP, rest 90 sec x 3 sets (stop when you fail to make contact with bar at the top)

7-7-x hands were so uncomfortable at this point couldn’t tolerate anymore. It was also always might left leg that was the one not making contact at this point.

A – BTN split jerk x 1/Front rack split jerk x 1, rest 2 min x 6 sets

185-205-215-225-235-245

B – 1-arm DB shoulder to overhead x 20 for time @ 70lbs (10/arm, switch halfway), rest 2 min x 2 sets

47

41 – went with right arm first.

The eccentric was harder on my left, but the contralateral balance from the db in my left hand was a difference maker. Also my movement economy from my left felt way better than my right hand. There was even one rep in my left hand that I didn’t get great hip drive and I was able to drop fairly low and make it a smooth clean rep, couldn’t stay the same for the right arm if I was in the same case

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EMOM 12-18 min by feel

1- 14-16 kipping hspu

2- HS walk 30 sec max distance

3- 30 sec bar facing burpees

4- 6-8 bar MU

5- 12 rebounding Box Jumps (start at 20in, work on controlled bounding and good mechanics)

6- 14-16 GHD situps

I actually only went 12 minutes. Had originally planned to do 18, but my handstand walks were shit today, my hands didn’t feel great doing the 6 bar muscle ups, and I felt sluggish all day. Poor night sleep and straight out of the car from the 2 hour drive into my session. Haven’t done a bounding box jump in who knows how long, so getting rhythm with that was off. If there is some value, sneaking this skill in from time to time will be something we like to get touches on from time to time.

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Ski erg 500m progressive intensity, faster every 150m

rest 2 min x 4 sets

Forgot to write down immediately after, don’t remember 10ths of the seconds but remember the whole numbers

1:56-1:56-1:54 (lowered damper) – 1:55

A. Power clean x 1/hang power clean x 2/front squat x 3 – 1 complex on the min for 10 min @50-66% 1RM.

155

Felt really light and strong. Definitely could’ve handled a little more weight

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6-9-12

Overhead squats 165lbs

Bar Muscle ups

6:31

All ohs UB –

Bmu – 6 – 5/4 – 6/4/2

On the last round of muscle up was just mental drained that I struggled to trust myself to jump right back on the bar.

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EMOM 10 min:

Odd- 10 toes to bar

Even- 10 thrusters @ 95lbs

Um – yuck

My hands were not happy here. Not sure why, it wasn’t a ton of volume of bmu but they just hurt on the ttb

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Star plank x 40 sec/side, rest 80 sec bt sides x 3 sets

Not pretty and had to accumulate the time. Body was just tired and it’s relative to sleep more than anything.

AB 2 min @ 300 watts, into

40 sec row @ 1200 cal/hr

40 sec row @ 1300 cal/hr

40 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

Done – row stroke is feeling good. doesn’t hurt that I start with this one either.

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AB 2 min @ 300 watts, into

40 sec BBJO @ 80% effort

40 sec BBJO @ 85% effort

40 sec BBJO @ 90% effort

rest 4 min x 3 sets

6-8-10 (was pretty much average on each round, with a rep or 2 different in the 80&85% effort pieces)

Tried to make sure my hips were more open but the was still the most uncomfortable part of this piece

tried to stay a little more aerobic so I could push in the uncomfortable range in the 90% effort, would’ve been really hard to push harder for that last 40sec to get one more rep

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AB 2 min @ 300 watts, into

40 sec ski erg @ 2:00/500m

40 sec ski erg @ 1:55/500m

40 sec ski erg @ 1:50/500m

rest 4 min x 3 sets

Done

Harder to keep bike @ 300+ watts today during the second piece and on.

Effort on ski felt better than last week

+

20 min outdoor run @ 75% effort, easy

Had to do as a second session. Just felt so hot and drained that it might babe been more detrimental

+ paddled a little bit in the kayak as well

A – Below knee hang squat snatch high pull x 1 + Below knee hang squat snatch x 1, rest 2 min x 6 sets (working weights around 165-185)

175 x 3, 185 x 3

Didn’t feel as strong and powerful on the high pull at 185 but still felt crisp and clean

B – Back squat – 4 sets of 4 and 4 sets of 2, no pause at top, rest 3 min

265 & 285

C – Bench press 10 sets of 3 @ 185, rest 90 sec

done

D – Wtd pullup 10 sets of 3 @ 35lbs, rest 90 sec

done – this felt pretty strong today and even tried to control tempo a little slower on each rep

E1 – Strict ring dips x 6/Kipping ring dips x 6, rest 90 sec

These felt awesome!!!!!! The hardest part was trying to maintain lockout on the kipping

E2 – Ring pullups with false grip x 3-4, try to pause with contact at chest, rest 90 sec x 3 sets

3-3-3

The first set, pause at my chest was a fraction of a second

First 2 sets I got 4 reps but the 4th rep wasn’t full range of motion to chest contact

TTT Throwdown workout

3+1/ 2+2 / 3

Not only was this fun, but I had to do it at home, so the issues which might have actually helped in the long run were, had to use the side of my carport for wall ball and every setup was in my gravel driveway. So with that being said, I had to touch n go the squat snatch because the barbell would’ve bounced all over the place had I done singles. This forced me to get a little uncomfortable, it was done in a 3&2 and fairly quick break. Each round I played with my row stroke to accommodate the movement in the couplet, but the 1st round my stroke rate was highest, and the round with thrusters I kept it a little higher.

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A1 – Single leg straight leg liftoffs from parallette support x 10 alternating reps, rest 30 sec

A2 – Knee tucks with feet on sliders and hands on parallettes x 5 slow controlled reps, constant hollow position, rest 90 sec x 3 sets

B – Negative body levers – 1 rep for control EMOM x 10 (long body line, minimum of 5 count negative from top to bottom)

C1 – Mini band psoas march from supine x 12/side, rest 45 sec

C2 – Single leg strict crossbody toes to bar AMRAP, rest 90 sec x 3 sets (stop when you fail to make contact with bar at the top)

I was really crunched for time today, I was in a wedding so time was not a luxury for getting all of my work in.

A – Squat clean – 1 rep every 60 sec x 16, 8 reps @ 205, 8 reps @ 225

good

B – Push press x 4 + Push jerk x 4, rest 2 min x 4 sets

165-175-185-205

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For time

3 rounds of

Row 20 cals

50ft HS walk

into

3 rounds of

AB 20 cals

15 wallballs @ 30lbs

17:52

Handstand walks today were not of the best. Don’t know if the overhead work effected it or it was just a bad handstand day. Other than that, i loved the challenge of trying to keep a high output on the cyclical pieces even though I didn’t want to.

EMOM x 10

Odd min – 12 row cals

Even min – 3-5 bar MU

5-4-4-4-4

Grip and joints weren’t 100% today is only reason I didn’t go for 5 on each set

(rest 2 min)

EMOM x 10

Odd min – 10 ski erg cals

Even min – 50 DU’s

(rest 2 min)

EMOM x 12

Min 1 – 12 bike erg cals

Min 2 – 10 dbl DB ground to overhead @ 50/hand

Min 3 – 10 ski erg cals

Min 4 – 10 dbl DB hang cleans @ 50/hand

I don’t know what I like least, dbl db gto or devils press, the output here is just so much higher

I have loved these last wednesday’s, I get such fewer hours of sleep leading into this day than other days so it is the perfect way that I can get after it and and feel like it’s still extremely high quality work

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Star plank x 35 sec/side, rest 55 sec bt sides x 3 sets

This was a struggle today but I survived