Ben Plotnicki

tttTD (s2O/frontsq/BJO)

5 front squats @ 205 – This would be a scenario where a redo would be done. I was so worried about getting out of breath from the front squat to the box jump over that I over paced. I mean way too too conservative. The 3rd round took me around 6 minutes more give than take and because of my conservative round 1 and 2 I just didn’t leave myself enough time for the 4th round. I watched the video of #10 and just noticed all of the struggles and amounts people rested in between movements. This was quite intimidating and knowing box jumps normally eat my lunch. Not sure how long I rested bt front squat sets but the first 2 I did in 3 sets, probably should’ve done in 2 on the first and maybe even I 155, don’t think I would’ve been effected much different. I think at 175 I did 4/6/5.

For time

8 rope climbs on short rope (the one that doesnt hang all the way to ground)

16 bar MU

32 C2B pullups

64 heavy cable DU’s

10:44 – first off I babied my hands quite a bit and had no sense of urgency. The rope set up is also hard to get a good rhythm of consecutive reps. On the bar muscle up, my mechanics felt a little off, wasn’t disciplined enough to maintain a high quality hollow position in the arch and transitioning to the hollow. got better as I went, but just felt like I was struggling to brack and move at the same time. Also because of the rope set up I felt bicep heavy and this effected me going into my first few bmi, which I missed my first attempt, just wasn’t super prepared for it mentally. C2b was 4 sets of 8, ad this was about the only time I tried to push the pace but even then I was still watching my hands every rep.

AMRAP 30 min @ 65-70% aerobic effort

AB 15 cals, smooth

10/direction banded pallof presses from horse stance

10 empty bar alternating split stance good mornings

AB 15 cals, smooth

10/side 1-arm BB javelin press

10 empty bar snatch grip sots press from standing

I actually thoroughly enjoyed this. went ahead and did 35 minutes as this got me to 4 rounds. I loved the javelin press, super challenging but loved it.

+

5 sets, at smooth effort

10-15 sec tucked front lever hold

30 sec elevated back plank hold with alternating leg drives (https://www.instagram.com/p/CCUKemalLjv/)

just did modified version of back plank hold as didn’t have enough to have only shoulder supported set up at home. and didn’t do lever holds, letting my hands heal a little bit, they are good to go now, just want to give the new skin a chance to come in

A. 3 rounds each for time – 25ft handstand walk + 10 ttb

35-32-34

B. on original write up you had

Assault bike 3 min @~10 min TT wattage

20 burpees @100 rep pace (6″””” reach)

rest 2 min

Assault bike 3 min @~10 min TT wattage

20 burpees @100 rep pace (bar facing)

rest 2 min

Assault bike 3 min @~10 min TT wattage

20 burpees @100 rep pace (BBJ)

so did this instead of the row/burpee in DSGN as I was solo and the other option was pulling intensive and needed to give my hands a break

don’t remember exact times, but ballpark ish of

1:25 – 1:05 – 1:31

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.