Ben Plotnicki

Row 28 min @ 30 min TT effort, stay on a running clock, off every 4 to do

2 wall walks

1 ring MU (try to do this as a front uprise)

4 ring dips at top of MU

4 L-sit rope pullups (switch top hand after 2)

Wall walks are so energy demanding, really tried to maintain focus on great hollow position. Been a while since I have tried in a front uprise so wasn’t the best but at least got some practice at really driving aggressively through that kip

(rest as needed)

Bike 28 min @ 30 min effort, stay on a running clock, off every 4 to do

6 1-arm alternating DB hang squat snatches @ 50lbs

8 dbl DB box step overs @ 50/hand

8 GH raises

10 mini band psoas march from standing (press hands into wall, try to keep hollow body throughout)

Grinding at a 30min effort was hard here, as set up ate some time and the step overs ate all of my energy.

Team series TD week 1

17:53 – My partner wasn’t quite ready for the intensity that we needed to move with. But there were some positive takeaways, very often in the workout I had to adjust my tempo on all the movements to dial in sync with him. That was fun and I enjoyed the challenge. I have very little experience doing partner/team events where you need to be synchronized

AMRAP 60 sec

Ring MU

(rest 30 sec)

AMRAP 60 sec

Strict HSPU

(rest 30 sec)

AMRAP 60 sec

Double unders

(rest 3 min x 3)

8-12-104 ——-6-12-111———-6-11-107 muscles ups felt ok maybe a little labored, lats and shouoders were a little tired from yesterday so it was just nice to get some volume in today

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4 rounds for time:

400m run

3 rope climbs (first one of each round legless)

5 cleans 255lbs (power or squat) 

22:53 – I was secretly hoping for 5 minutes a round, but there was no way I was going to be able to power all cleans today @ 255, had I been able to power I would’ve been able to keep the rate high, but I had to squat clean everyone so this started slowing me down big time. Also rope climbs, I just need to find a way for a better set up, but regardless I don’t like pushing the limit of cycling through reps fast, I started pushing the run on the 3rd and 4th round, just knew I was slowing down elsewhere so I wanted to get a little uncomfortable there and then right into the first legless rope climb

A – Thruster from rack x 1, new set every 120 sec x 6 (max it out by the end)

245 – went for 255, just watched video and I was closer than I thought. drove the bar off my shoulders pretty well but wasn’t ready to grind and finsish the press.

B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec

B2 – Banded pull throughs from pseudo sumo stance x 15 for hip pop and glute squeeze, rest 20 sec

B3 – BB hip thrusts from low shoulder support height x 6 @ 225lbs with mini band around knees + 6 @ 225lbs with no band, rest 3 min x 3 sets

That mini band was a game changer

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10 rounds for time

4 strict presses @ 115lbs

6 chest to bar pullups

8 V-ups 11:23 – i think – c2b felt really really good today, v-ups smh, because I was trying to do “high quality” v-ups it got down to singles on v-ups, was trying to find a good rhythm of moving quickly and breathing bt reps.

A1. Strict HSPUs; AMRAP UB x 3 sets; rest 30 seconds

15-12-11

A2. OHS; 10 reps x 3 sets; rest 3min

155 – 185 (a bit too aggressive) – 165

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12 min amrap:

30 DB step over buy in 50/35 @ 24″”

…

Amrap in remaining time:

50 foot two arm FR DB walking lunges 50/35

10 K HSPUs

8 lateral box jump overs 24″”

6 DB Thrusters @ 50/35

3 + 50 + 10 + 4 – pretty pleased here, however, there last 2 minutes I just couldn’t find another gear. The hspu in the previous round were fading, still unbroken but fading. So coming out of the thruster and before the lunge I didn’t push like I could’ve because I was thinking about that hspu, when I got there I think I had under 30sec left, not sure precisely just know that I was confident I would finish them but it was close as my kip was starting to lose power. Got done with enough time to bound and finish the 4 box jump overs. Overall fun workout. Box step overs went 12-12-6.

Row 24 min @ 30 min TT effort, stay on a running clock, off every 4 to do

4 strict HSPU

2 bar MU

4 ring dips

1 rope climb

The volume was low enough each round that I felt my positions were really good and I also fetl what had been missing positionally in my bmu I got a chance to focus on that and it felt solid

(rest as needed)

Bike 24 min @ 30 min effort, stay on a running clock, off every 4 to do

6 1-arm alternating DB hang snatches @ 70lbs

6 single DB box step ups with the 70, 24in

6 GH raises

15 sec hanging L-sit

Man that 70 lb db got heavy even only at 6 reps – the hang snatch, if I tried to cycle it kind of became a hover snatch trying to slow down and fight against good old gravity

A – Thruster from rack x 2 reps, new set every 90 sec x 6 (205 here as able)

Holy poop this was heavy today, not max effort by any means but tough. I think it was more that I couldn’t get my front rack to open up as good as I would like to 

B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec

B2 – Banded pull throughs from pseudo sumo stance x 12 for hip pop and glute squeeze, rest 20 sec

B3 – BB hip thrusts from low shoulder support height x 10-12 (225 here as able), rest 3 min x 3 sets

225 felt solid today for 12

C – 8 sets of 6 BB strict press, 120-125 this week, rest 2 min bt sets
Really kind of dialed this in today at 125…..thought the 6 sets last week was a grind but felt much smoother today, had really good bar path focus and tricep activation on press

D – 12 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed

Rested more than I needed here today

E – Parallette lateral leg lifts with feet touching x 6-8 reps (1 rep = over and back, place KB or something small directly in front of you and start with feet on one side touching ground, then lift up and over and place on other side, try to avoid crashing or jerking through the reps, squeeze controlled into L-sit position and set down gently on other side), rest 2 min x 3-4

4-5 was about the drop off point of really good control, stayed in top support for last few reps but kept my feet on the ground just to take a quick break and keep quality high.

tttTD (10 min AMRAP, push the transitions here)

8+11 – will watch video later to catch a breakdown of actual transitions. There was only one that was extremely long, I’d say 12-15 sec (upon video review it was 20sec – so my perception was off but not way way off as it often can be) I got chalk and I was smoked and it was at the 7min-ish mark. My original plan of transitions was detailed when the rain came, flooded my station that was a perfect set up and I had to move stations and close the doors. This made a little bit longer transition from double unders to the db. Db snatch was the hardest for me, ttb got groovy as soon as my lats got tired. I really pushed the transition from ttb to dubz, I missed more than normal but I was ok with that because I was trying to waste no time picking up the rope, however I noticed my rope started getting laid down a little further away each time making it harder to have fast transition from the rope to the db’s.

Here are my following transitions

4/4/6/5/4/5/5/6/8/6/7/6/7/10/6/5/7/7/20/6/6/7/6/4/4

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EMOM x 18-24 (3-4x through)

Min 1 – 30 sec alternating pistols

Min 2 – 30 sec heavy bear hug carry

Min 3 – 30 sec axle bar thrusters @ 115lbs

Min 4 – 30 sec heavy farmer carry

Min 5 – 30 sec ring MU

Min 6 – 30 sec HSW (straight shot)

Did the first round as a chipper as I just wasn’t ready to go and didn’t have a ton of time to allow myself to fully recover to execute with high quality and the next rounds on the clock. No access to axle bar

Stomach was a little off this morning, so wasn’t feeling like my spunky energetic self so took me much longer to warm up

AMRAP 60 sec

Squat snatches @ 185lbs

5+1 miss (the miss was on my first attempt at rep #5 as I tried to rush and stand up too fast so it was a lift I should’ve made)

(rest 2 min)

AMRAP 60 sec

Shoulder to overhead @ 205lbs

11 ( sets of 6&5 – grinded out a rep in the last set that I should’ve have fought for, no tweak or anything, but will have a sore spinal erector from the compromised position)

(rest 2 min)

AMRAP 60 sec

Squat cleans @ 225lbs

6 – wanted more here but was just not coming out of the hole as fast as I wanted to

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Every 90 sec x 8 sets

Odd sets – Front squat x 2-3

Even sets – Back squats x 4-5 (same bar for both)

225×1, 245×2, 265×1

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3x through, not for time

Single leg banded hamstring curls from prone x 12/side into both legs hamstring curls x 15

Reverse plank table top pressup with 5 sec hold at top of each x 6

Piked Knee extensions x 20-24 with good quad squeeze at top (https://www.instagram.com/p/CCoxm4SFByc/, add band as you’d like to chase a little more pump)

Oh the pump is real

A1. Front Squat; 5 HEAVY reps x 2 sets; rest 20 seconds

205 (quickly regretted going this light)-225

A2. AMRAP UB (-5) Thrusters @ 55% of A1 x 2 sets; rest 3min bw sets

19 @ 115 – 13 @ 125

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For time:

100′ DB FRWL @ 50/35#

10 Bar Muscle Ups

20 STOH @ 50/35#

100′ SA OHWL @ 50/35#

20 STOH @ 50/35#

10 Bar Muscle Ups

100′ Farmers Carry Walking Lunge

11:06 – got a little bummed when I saw how long it took me to do the first 100’ walking lunge so I might have got a little greedy on the bmu and did the 10 unbroken, did the sto in 8/8/4 and right into the lunge and really pushed this here and then I started over resting. 3 sets for the sto on the back end and 3 sets on the bmu, grinded out a rep from poor hip pop around rep 7 so I rested too much there and the last carry lunge was all mental and man it was a tough mental challenge as I went 50 turned around and took about 3 steps and rested and was going to rest again but gutted it out. 

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10min Row

10min Bike

10min Ski

@ low effort

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Shoulder Health Work TBD

done + about 8 minutes of box breathing