Ben Plotnicki

A – Power clean x 1/Hang Power clean x 2/Front squat x 3 – 5 working sets

205-215-220-225-230

B – 1-arm DB OH press x 8-10/side x 3 sets/side

10 @ 50 for both  arms w/45sec rest bt arms – the 45sec rest bt arms made the last set on my left arm a bit of a grind

C – Dbl DB reverse flys with slight bend in elbows from chest supported position x 8-10, rest as needed x 3 sets

15’s x 10 – no same size db 20’s don’t think my mind would have been cool with that lol

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E5MOM x 4 sets

Row 48 cals (progressive intensity, second 24 faster than first 24), directly into

Set 1 – 25 back squats @ 155lbs – 3:46

Set 2 – 25 front squats @ 115lbs – 3:42

Set 3 – 25 wallballs @ 30lbs – 3:47 (done in 8/8/9)

Set 4 – 50 air squats with weight vest – 4:29

(each set starts with row, then progress to squatting variation)

row splits – 2:31.6-2:28.2-2:36.5-2:43.5 – the wall ball was the only one that really effected the row…..well let me rephrase that, the only one that really effected the row today. My lats felt so smoked, like CrossFit open smoked, and my legs not terrible, but definitely feeling a little bit still.

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C1 – Side lying sorenson hold x 18 sec/side, rest 1 min

18sec was really hard to maintain quality, right about 10/12 sec is where I could feel fighting for position got a hell of a lot harder

C2 – Extended hollow hold with small arm scissors x 12 + small feet scissors x 12, rest 1 min x 4

done

Two important lead in conversations to have, one is mostly for my benefit of documentation, another is one I would like to have a discussion or direction. We’ll start with the most important one first.

Today, I knew what kind of sport-specific warm up I needed for this piece. After building to some heavy doubles and triples on thrusters, I knew I needed to get a little bit of a response relative to the throwdown. And after one round I just didn’t want to put fourth the effort in a warm up. That could be a multitude of reasons, it’s just now finally officially hot and I haven’t adapted to the environment. I know when the open comes and it means something that I’m on my shit and no excuses I get to it in a warm up, but when it doesn’t matter as much in the big picture I struggle a little to be diligent in a warm up that needs a little more time of heart rate elevation. To keep things simple, my current thought process might be EMOM format or something when I just don’t feel like putting forth the effort, along the lines of cns driven (thruster in this case), if I want to save some bullets for the c2b, maybe do 2-3 reps + some kb swings/snatch/kb c&j/toe to rings, something that might open up that position but still keep some heart rate stimulation + some progressive bike intensity. At times I just don’t feel like getting after it in the warm up, but I feel if I give myself some structure the day before I might be more likely to stick with it as long as it isn’t too much.

The other note is, I have been complaining about knees being achy and feeling a little heavy. When I made the complaint of feeling heavy, the scales said 209, yesterday and today the scales said 205 and my knees were not achy, so I need to try and keep my weight around 205. I just stopped drinking the extra gatorade pre/mid workout and a bit fewer cals from a carb driven am meal. 

tttTD (thruster/pullups)

I will have to go back and look at the throwdown logging, but i think I was around the 25 rep mark of the 40 c2b pull ups. Of course the 95 thruster was fine and wasn’t even considering breaking up the 10 c2b, just knew I wasn’t going to be back there quick enough to justify it. The 135 bar wasn’t bad but wasn’t ready to be aggressive because I just didn’t see the value for me to really push, the round of 20 c2b I did 12/8. 155 pound thruster, shit go real! The weight felt good, but just didn’t have the mental drive to take short breaks. The round of 30 c2b I don’t exactly remember my breakdown but this is where I made a HUGE mistake, for all the extra resting in the workout I made a costly error that I’m glad I made now. After I did 2 sets of pull ups, i thought to myself, you just wasted a lot of time resting, when you could’ve maximized time changing plates, so I did that after my 2nd or 3rd set, just wasted time. At the 175 pound barbell I did sets of 3/4/3 – but at this point I was mentally defeated, leading to my find a better way to be effective in your warm up, I had plenty of time to finish the workout, and I have all the confidence in my skill set to finish 110%, however, I didn’t feel like suffering today enough to fight to the finish. I know this will happen from time to time so I just except and make sure I remember this day, this post and these writings and make sure I reflect on it the next time a really tough work out comes up. 

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Sandbag work from last week if you have time/energy to hit it with quality

A – Mcgill big 3 + Foot/ankle + Hip/hamstring

done

B – Squat clean triples – complete all 3 reps in a 25 sec window, if you do so, go up next set. if you miss the time but hit the weights, stay at that load for remainder. rest 2 min x 6 working sets

185-205-215-225-235-245 – the 245 was a rush of a lift, and in competition would have been a no rep as I wasn’t quite fully locked out as the 25sec window hit

C – Paused front squat triples – 6 sec pause at just below parallel, not complete rock bottom, keep tension, new set every 2:30 x 5 sets

165×2, 185×3 – I almost backed off of the 185 because I wasn’t sure if I was too low or just below, but fortunately or unfortunately I got confirmation that I was just below

+

Every 5 min x 2 sets

Deadlifts x 15 reps @ 155-185lbs

HSPU x 15

DU’s x 60

1:22-1:22

+ (directly into)

Every 5 min x 2 sets

Deadlifts x 10 reps @ 185-225lbs

Ring pushups x 15

DU’s x 60

1:18-1:17

+ (directly into)

Every 5 min x 2 sets

Deadlift x 5 reps @ 225-255lbs

HR pushups x 15

DU’s x 60

1:15(missed rep 50 on dubz)-1:10

Shoulder flexion and hip extension based dynamic warmup (glute activation, shoulder circles, passive hangs, etc)

+

HS walk as far as possible unbroken, new attempt every 2 min x 5

36-40-56*-24^-56 *this round I went for the less aesthetic handstand walk position of a more scorpion like foot position and just felt better, when I tried to keep my feet together and point them to the ceiling is when I feel more like I’m overextending/overarching at the low back. ^this round my pinkie finger got caught under my hand and it jolted me a little with the next step and I felt a weird shock through my left oblique/low back. Didn’t try to recover just came down. Also to note here, could we keep doing something along these lines like this with little to no interference. This was good for my confidence and building in some volume with not a complete full rest to recovery but pretty close to it. 

+

HS rebalancing work with box/wall – 20 sec rebalancing back and forth, new set every 2 min x 5 (https://www.youtube.com/watch?v=0LsXRAua58M)

It took until the 4th set for things to feel right here. I was pushing off the box too much with my legs as my quad kept cramping up. Definitely exposed some weaknesses here. 

+

(DSGN overlap)

Open workout 15.1/15.1a

175 & 265 – goal was a round every 90sec, 4th round is when I started to fall off pace. My grip was becoming a limiter and my lats just felt smoked. This was also the point that I did not let negative self talk creep in. I was kind of over it at that point, but then I told myself whatever you do, do not put your hands on your knees or stop. You can move slow, make quick transitions and can slow down when you get there, but don’t stop moving. It took me 2 minutes to get my first lift up and I opened at 235, next lift was 265 and then I went for 285. I was trying to be quick in my prep and I only had 30sec left to get chalk, belt up and make the lift, I didn’t want to rush it too fast but wanted to do all those little comfort zone things. I stood up 285 with about 1 second left but didn’t think it was worth trying to finish the lift with time expiring. This was a good feeling as I have not been feeling strong at all lately and to still be able to make this clean was a positive.

HS skill work

Wall walk into lean away and progressive controlled steps away from wall

Kick up to partner spot and static hold then controlled steps forward – https://www.youtube.com/watch?v=gXXIL2NHgNg&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=14

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Wall facing HS hold in hollow body, focus on full breath cycles and equal pressure/activation in shoulders – 30-40 sec on, 80-120 sec rest x 5 sets

This was great, the focus on breath cycles and equal pressure put my focus where it should be and my breathing is not ground when my handstand walk volume gets high so loved this

+

For time

20 ring MU

(5 burpees to start, and 5 more EMOM after)

6:40 (6–3–2–3–2–3 (2/1x)—1 – on the very last set was trying to do a quick 2 drop down and do 2 more, I feel my miss was more because I rushed it and didn’t try and finish my kip by turning over too soon.

+

For time

60 kipping HSPU (use open standard line for heels if you have someone to watch some reps, if not be strict about lockout)

(20 DU’s to start, and 20 more EMOM after)

7:52 (12&12 then it kind of fell apart) – I have felt a little heavy for the past week or so. Been trying to make sure I have a big breakfast and carb driven. So I’m going to tighten that up a little and try to feel that in. 

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Assault bike 90 sec @ 350 watts

AB 30 sec high effort (get up around 550-600 watts)

rest walk 2-3 min x 6 sets as able to sustain this effort

Almost called it on set 5, set 6 the 90 sec was starting to fade off the 350 watts goal, but the 30sec effort for 550-600 was solid

A – Power clean x 1/Split jerk x 2, rest 2-3 min x 6 sets, find a tough load by last set

245 – was pretty pleased with this as I have been feeling a little weak here lately so to be able to power and split jerk these was a semi confidence booster. Also coming off the road my hips felt a little tight and not a ton of great pop.

B – OHS x 10 reps, rest 3 min x 2 (take from floor)

185

C1 – Strict rope pullups x 8 (switch top hand after 4, pull chin to top hand each rep), rest 30 sec

Had to do a little boy scout rope tie job at home. And why do squeezing the rope with a death grip to do these always hurt. 

C2 – Ring dips x 15 reps for time with weight vest, rest 2 min x 3 sets

33-46-52 – ordered some new plates for my vest as this plates I currently have only get to 14

D – Negative body lever in straddle OR with legs/feet together, go for 8-10 sec negative each rep, rest 15-20 sec bt reps x 5, rest 2-3 min x 5 sets

Done – holy cow switched to straddle halfway in the 3rd set as the 8-10sec negative was going to become like a 2-3 second negative if I didn’t

+

Feet elevated reverse plank hold x 30 sec, rest 30 sec

Front plank with feet on swiss ball x 30 sec, rest 30 sec x 4 sets

Had to get creative for swiss ball with feet in rings but thought that was a really good substitution

tttTD (7 min AMRAP)

6+1 – i think I sold myself a little short on this one. I knew a minute a round would be a bit aggressive for me, so I decided to go a round every 70 seconds. I knew the 9 box jumps would probably give me the biggest heart rate response so my goal was to go steady state on those. Even with steady state I still felt my heart rate elevate, but at the pace I took I feel my transition time was pretty quick to the rings. Could have been a little quicker from ring to the bar, I do remember a round or 2 putting my hand on the bar and taking a breath and then going as opposed to getting that breath with the barbell locked out overhead. My plan being 1 round every 70 is of course easy in the beginning, and I remember looking at the clock at 4:40 and I was finishing my box jumps and I thought well now I’m off pace, but I did keep my composure with positive talk and sped up my next round of box jumps. Muscle ups felt pretty good, would love to try this one again or something similar with box jumps and just trust the fact that I will be ok with it and get out of my comfort zone. 

+

Sandbag bear hug hold – 1:30 on, 3 min rest x 4

Cut this short because I wanted to hit the road to go see my dad

A – Mcgill big 3

done

B1 – Clean pull x 1 + Squat clean x 1 + Hang Squat clean x 1 x 2 ‘reps’ of this complex, hang on to bar during complex but drop between ‘reps’ and reset, rest 30 sec after second rep

185 added 10lbs every set ending up at 225. The set at 205 was rough, I didn’t have the best control and let the bar pull me forward a little on the transition from the clean pull to the squat clean. These were a little more heart rate response relative than I expected, the 225 was not as much and I’m sure my overall cycle time wasn’t as fast. I also had better position because I was much more cognizant of the positions and control

B2 – KB sumo hold squat jumps x 1.1.1.1 for height, rest 2-3 sec bt reps, 2 min after all 4 reps x 5 sets

I don’t have much hops any more I feel like. 70 lb kb

C – Paused front squat doubles – 8 sec pause at just below parallel, not complete rock bottom, keep tension, new set E2MOM x 5

175 – um, yuck

+

get a thorough posterior chain/low back warmup for this

+

D1 – 40 deadlifts @ 185lbs, rest 3 min 

1:19 – 31/9 – I felt my lats start to fatigue most getting into the 20’s, then I started thinking I don’t think you can make it all the way, but I almost didn’t anticipate being able to do that from jump. 

D2 – 20 deadlifts @ 255lbs

40 – UB – went with my opposite mixed grip to start because I didn’t anticipate being able to go unbroken, so I thought if I break, I can switch back to what my normal comfortable mixed grip is and that will help speed up my cycle rate, so kind of surprised myself and was able to flat out grind through.

E – Edge of bench reverse leg lifts with glute focus x 10-12, rest 2 min x 3 (slight bend in knees)

Did not feel good at this at all

F – Wall assisted glute bridge hold with active PPT x 90 sec, rest 3 min x 2

I forgot how not fun this is and how long it makes 90sec feel

10 rounds, not for time, keep steady effort

6 toes to rings

6 kipping HSPU

24 DU’s

into

10 rounds, not for time, keep steady effort

6 burpees to 6in touch

6 wallballs

24 DU’s

into

3 rounds, not for time, keep steady effort

50ft HSW

5 squat snatches @ 165-185lbs

This is one of those days that I should have just called it, today was the first time back coaching the am shift, so that was good to be back in the environment of fitness. But of course there is some sacrifice of sleep. I did get a short nap in before training though so that is a positive. While warming up everything just hurt and ached, not sure if it was the rain or the sleep. In my barbell warm up I dropped the bar on my foot, not an empty bar, the loaded bar and the plate hit my foot. Luckily it was only 95, I wished I was recording my warm up because I still don’t know how it happened, been trying to replay it. Don’t know if it dropped directly from overhead or if it came off a bounce. I just don’t know smh……then in the first round, the very first round my main go to jump rope broke. After that I kind of settled in and just got in a groove of work. I didn’t push the handstand walk snatch portion, just wanted some quality work in. I did miss a snatch, but overall with the adversity, I enjoyed this day a lot. Even though it wasn’t for time, i tried to keep a relative intensity pace for the triplets. And worked on some burpee cadence.

Easy bike/jog/row warmup, spend 10-12 min getting some blood moving

+

Run 200m @ 88-90% effort, new set every 2 min x 5 (high effort but repeatable)

39-41 across – in the rain!!!!!!

+ (rest as needed)

Row 250m @ 88-90%, new set every 2 min x 5 (same, hard but repeatable)

51.1-51.0-50.9-50.9-51.3

+ (rest as needed)

AB 15 cals @ 88-90% effort, new set every 2 min x 5 (same, not full sprint but hit these around 600-800 watts)

34-36-34-34-35

I actually thoroughly enjoyed this day. The running even in the rain felt good, I actually recently had been going over pose running drill videos and this helped in warm up. Rowing felt like a lot of work and bike felt good, wasn’t able to hold (or didn’t want to work that hard) above 700 very long, but was in upper 6’s without a problem. After the work was done I definitely felt like I was working hard but in hindsight there might have been a bit more kick but not sure today if everything would have stayed as sustainable as it was