Ben Plotnicki

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.

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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

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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.

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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

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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. 

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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

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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

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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

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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.

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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

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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

10-15 min HS walk ‘play’

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Every 7 min x 3, consistency

AB 70 cals

Tried something a little different today, just got into what I felt was the appropriate one and didn’t look at the monitor until the 4:15ish mark. 4:29 – 4:24 – 4:35

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Every 7 min x 3, consistency

Row 1250m

4:42.3 – 4:42.2 – 4:41.6

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Every 8 min x 2

Ski erg 1000m @ <2:00/500m

20 bar facing burpees AFAP

4:56 (ski @ 3:53.8) – 4:58 (ski @ 3:55.3)

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Ido portal squat routine in full

done

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Askling hamstring slider protocol (find a variant that challenges but that you can move with quality –

this was definitely very interesting and took a few reps to find the right position and the right stimulus

AMRAP 4 min

50 cal row

40 wallballs @ 30lbs

30 deadlifts @ 185lbs

20 BBJO @ 24in

81 (31 wall ball)

(rest 4 min)

AMRAP 8 min

50 cal row

40 wallballs @ 30lbs

30 deadlifts @ 185lbs

20 BBJO @ 24in

124 (4 bbjo)

(rest 8 min)

For time

50 cal row

40 wallballs @ 30lbs

30 deadlifts @ 185lbs

20 BBJO @ 24in

10:05 – I really wanted to be on the close to same pace as the 8 min interval, but I lost it a little on the row, I lowered my damper a small tick, I knew I was losing power and was hoping that adjustment was going to help a little but regardless my grind pace was not there. During the rest I decided I was going to try quick small sets on both the wall ball and deadlift and my plan was to do 6/6 rest, 6/6 rest, 6/6 rest and then finish and the same rep scheme for the deadlift. Wall ball i executed this well, but after finishing the 24th rep I rested way way longer than I wanted or needed, bt that and the rower that was my big set back. I do feel my deadlift execution was good and stayed pretty true to the 6 5 sec break 6 a little longer break. When I realized I wasn’t going to be on the exact same pace I never panicked or had negative self talk, I stayed focused and wanted to finish sub 10. My transition from deadlift to bbjo wasn’t as fast as I needed it to be, partly due to set up, but I started my first bbjo rep around 8:13 and for the most part I kept a steady pace, I only really rested/broke pace one time and that was around rep 10 because I decided I was going to make a strong push and finish.

tttTD (OHS/C2B/Psn/HSPU)

117 – like everybody, i knew the bulk of the time would be spent in the power snatch. I do think I have such a negative connotation here that it effects me a little so I need to work on a little better positive self talk here. OHS felt heavier than it should’ve today and after my first set the negative self talk of that I might not finish the snatch crept in. I had a problem of keeping balance in the OHS as I kept losing the bar forward or more accurately losing my balance and weight shift into my toes., so not sure what I missed in tightness or mobilizing in warm up but it felt off and slowed me down a ton of the squatting. Finished the set around 2 minutes or a little after and really expected to be around 1:30, but oh well. My plan on c2b was to go for it and see what happens. Did a set of 15 and then back up again pretty quickly for a set of 10, and then a quick set of 6…..I wanted to see if and where I would fall apart, and even though this is a strategy I will never probably use it was good to feel it out and see what happened. I did a set of 7 and 6&6 to finish, I know I rested to much bt those smaller sets. Then the snatch I tried to formulate a plan but was just trying to grab and go, around rep 9-18 I was trying to do a rep every 8-9 seconds. At this point I was afraid I wasn’t going to finish the snatch but at the 20 rep mark and time ticking away I found a way to push through being extremely uncomfortable. I had to really grind through a couple of snatch reps when I really wasn’t ready but was a win in the end. Got in 7 hspu with limited time. I took a gamble with c2b and it didn’t pay off but overall when I reflected on the pushing the pace on the gymnastics movement I wasn’t down on myself at all, glad I tried it and glad I found a way to grind for the snatch

A – Ring MU beat swings x 8 sec + 2 ring MU + 4 strict dips after second rep – new complex every 2 min x 6-8

8 sets – these felt really good today, and then I started videoing and felt like I was trying a little too hard on the kip swing for the video. Also warmed up on the ring thing and I do felt it helped out a ton especially on the first 2-3 sets. I do have some video if you want to see let me know and I can send it over or embed it in the post for you to see.

B – Tucked planche lean on parallettes with band assist as needed, 12-18 sec hold, new set every 2 min x 4

Did 4 on the ring thing and it felt pretty good, but I wanted to do some band assisted work and it was much harder to hold the 12-18 seconds, and with the ring thing I had to create a little more tension/compression. I do think both blended well with each other. Did 2 sets on the parallets

C – Empty bar banded strict press – 5 sets of 10 unbroken reps with 1 sec pause at top of each

good stuff here, first 2 sets rested 2 min bt sets then went to 2:30

D – Wtd ring lean away pullups with slow negative x 2-3, rest 2 min x 4

4 sets – 2 reps @ 20

E – Straddle seated single leg pike lifts up and over a yoga block or KB x 12/side (1 rep = over and back), 3 sets/side, rest as needed

First set I cramped up a little but that wasn’t a problem after that first set. This was really good to as that position challenged my QL on the right side and felt very effective for getting some good blood flow in there.

Every 6 min x 3, consistency

AB 60 cals

3:53 – 3:46 – 3:54

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Every 6 min x 3, consistency

Row 1000m

3:45.4 – 3:45.7 – 3:45.3

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Ido portal squat routine in full

Did 2 sets full routine, first set w/heels elevated and then 2nd set not. The sky reaches are still hard for me but got so much better with heels elevated. 

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Sliding lunge series x 3/direction/leg x 3 sets 

First set was really hard and was wondering how the heck I was going to do all 3 sets, but starting getting better. This also hits that hip/femur inflammation big time, in a good way.

6/23 (DSGN overlap)
A. Strict press 3,3,2,2,1. rest 3 min –

135-145-150-155-165

B. Push press; 8, 8, 6, 6; rest 2 min –

165-185-200-205(missed the 6th rep, I was more worried about my surroundings and I let the bar creep away. I will say, that I do not feel like I get great hip drive, or at least I noticed it at the last load and that could’ve messed me up as well as I was thinking about how to correct the movement in the middle of the set)

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EMOM 10 min:
Odd- 20 seconds bar facing burpees
Even- 20 seconds assault cals

burpee – 8-7-8-8-8

bike 11-10-11-10-10

EMOM 10 min:
Odd- 20 seconds burpees to 6″ reach
Even- 20 seconds ski cals

did this one second as we rigged up an at home ski, by getting the rower vertical. It’s an apples and oranges comparison as it’s still the ski movement but felt a little restricted and had a harder time generating power

burpee – 6/6/6/6/7

ski rower – 5-5-4-5-6

EMOM 10 min:
Odd- 20 seconds lateral burpees over rower
Even- 20 seconds row cals

burpee – 8/8/8/8/8

row – 9/9/10/9/9 – got some roll over cals after I was done. it frustrated me a little because I tried to get fast quick pull in at the last second to get another cal and then nothing happen and then about 6 seconds later 2 cals turned over. it made me mad