Ben Plotnicki

7 rounds for time, all sets unbroken
7 chest to bar pullups
7 kipping HSPU
7 hang power clean/push jerk @ 115lbs
7 ring dips
7 thrusters @ 115lbs
7 deadlifts @ 245lbs

31:04

FML – didn’t have time to give the proper warm up it’s due diligence and I suffered for this big time. Did try to play little games with myself, like transition from deadlift -> c2b -> hspu had to be quick and aggressive. Hang pc/pj skyrocketed my heart rate, and going into dips I had some fears, this is the first time we’ve done dips since the pec felt that discomfort on new years day 2018, and since the shoulder injury, so I was excited to be able to do all of those pain free and no issues but it did make me cautious and aware going into them and maybe I didn’t attack them as aggressive as I could’ve. Thruster were fine but deadlift felt tough and heavy today but I do feel I was hamstrung here a little by lack of warm up and prep for it.

Quick foot note, I suffered a pretty bad fall last night, it was dog and weather related not old man related. Just a bruised hip that made external rotation feel like the worst soreness.

A1 – Ring rows into external rotation x 6 (start in standard ring row position with feet on ground and body leaned back, then pull arms into an abducted/externally rotated position as you bring body up, will end at a 90/90 position for humerus/elbows with tension in posterior shoulder), rest 30 sec
A2 – Reverse ring flys x 6 (https://www.youtube.com/watch?v=dU2__05BdGs), rest 30 sec
A3 – Dbl DB light ITY from chest supported position x 8-10, rest 90 sec x 3
B – KB screwdrivers from supine x 6/side x 3 sets, rest as needed
I loved this work bt A&B – I’ve been wanting to do more trap 3 raises and powell raises so this was perfect.

+
For time
21-15-9
Ski cals
Row cals
Burpees to 6in touch

8:23
(rest 8 min)
For time
9-15-21
Ski cals
Row cals
Burpees to 6in touch

8:51

This was actually pretty fun. On the front end, the 21 burpee was a slower pace than I wanted. Just tried to get a rhythm when I started and when I glanced at the clock, quick calculation was off the pace I wanted to have so I just tried to be aware that I needed my cadence to be more aggressive. Trying to remember my pacing on rows but I tried to keep my 21’s on front end around 1400 – same for 15’s, and dipped into 1600-1700 for 9’s. Don’t remember on ski but I know I was trying to move as fast as I could sustain and not pace at all.

Pretty similar numbers in the 2nd piece from what I can remember.

A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

185-205-225-235
B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

105-110-115-120
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

125 – stayed here as the lats felt nice and engaged and high quality movement
C2 – Band resisted strict press with 2 sec hold at top x 8, rest 1 min x 3 sets

75 + blue band
D1 – Plate pinch carry 20 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

45/hand – this was super super tough to grind through the 20s + about 15-18sec w/towel, I knew I was close as I would start sliding towards the end
D2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets

@ 50/hand
E – BB suitcase deadlifts x 8 TNG reps/side, rest 30 sec/90 sec x 3 sets/side

105

Started the day with a sinus headache and didn’t feel 100% from the pressure standpoint, and was a little dehydrated.
Power snatch x 3 singles into 3 OHS after third rep, rest 10 sec/2 min x 5 sets, light load, move well
145-150-155-160-165

Snatch felt light, fst and snappy, OHS on the first few sets felt heavier than they should’ve and then I started to feel a little more comfortable with the weight.

+
3 sets for times, rest 3-4 min bt sets, high effort
21 cal row
15 chest to bar pullups
9 dbl DB devil presses @ 50/hand
2:21 – 2:42 – 2:51

First round of rowing I think my cal/hr were around 1400 but they dipped off drastically per round, and I felt it was solely related to grip and lats. C2b were smooth round 1 and 2 and even no repped myself 2x in the 2nd round and powered through it. 3rd round efficiency dipped a little but stayed in it. Each round of the devils press tried to treat it in 3 different parts. Get into the first 3 and just move, middle 3 goal was to pick up the pace and last 3 was to try and go as fast as humanly possible. I feel the drop off in times were due to losing power output on the rower, slower transition times and slightly slower on devils press.

+ (rest 5 min after last set)
Row 5 min for cals @ 90% effort, grind but leave some in the tank
90

As soon as I got started, my lats and grip felt pretty shot, the first 45-60sec were a grind, you said to grind and leave some in the tank, I didn’t know the grind was going to have to start the first minute. After first minute everything settled but I struggled generating much power. As I settled in the best I could, wanted to maintain no lower than 1100 throughout. I did dip on several occasions into the low 1000’s and ever a few seconds below that but found a way to get back up. Today was not my best day, but wanted to give everything I could all the way through.

+
10 min lower body flow/mobility work (animal locomotion, banded walks, etc)
done

Every 2 min x 4 sets
6 strict pullups + 12 1-arm alternating DB snatches @ 50lbs

This felt pretty good as often I worry about my cycle time with db snatch, this allowed me to play with some different things and turnover. 12 is just enough to start to touch the heart rate but low enough I can really feel it out
+
Every 2 min x 4 sets
4 dbl DB box step over @ 50/hand + 12 wallballs @ 30lbs

4 db step overs was pretty easy, but just enough to throw some timing stuff off with the unforgiving 30lber
+
Every 2 min x 4 sets
10 toes to bar + 10 row cals

Toe to bar felt good but struggled getting over 1400 cal/hr
+
Every 2 min x 4 sets
5 strict HSPU + 25ft HS walk
Only broke on the walk on the last set

was a good way to get back into training and apply some intensity without being too much after the FE

19.2 & 19.3

So this is kind of bittersweet. 

260

My belt came off in the squat clean before even the first overhead. This slightly got in my head, and not a single one of the reps was crisp or pretty. 

At this point there’s 4 minutes left on the clock and I’m not completed to one more lift but I’m loading up the bar to 275 regardless. Then I got invested. First rep solid. Second rep good but receiving it back on the rack it crashed down pretty hard and I felt a minor shock down the left side of my spine. No pain, just alarming. But it got in my head. So going for rep 3 I was conscious of that and I felt I needed to dip a little deeper and drive hard under. Well the bar crept out in front of me too far and I missed the lift. A little bummed because the first 2 felt good of a weight I would’ve been stoked to hit for a triple. 

7 min amrap 

10 UB

30 UB

15 UB

60 UB

10/5/5

90 UB

8/7/5/1/2/1/1 – just decided not to fight it and dropped down and right back up

120 UB – finishes at 12:58 and not enough time to get one ttb in 

Didn’t have the luxury of coming to a full recovery for 19.1 practice 

Did 

8 front squats 

16 burpee 

4 front squats 

Not coming to full recovery could be a blessing and a curse. For starters the first 8 squats felt terrible the first 7-8 burpee didn’t feel too bad but my hips just weren’t happy. Slowed down big time after 10, the 4 squats were tough. But this was at least good feedback on what I have to endure. And at least Monday the burpee won’t be as bad. What I can say is, the squats will just be a steady grind, get them done with small breaks. I’m confident I can get uncomfortable with the first 15 burpee and then settle in to cruise for the last 10. 

Ring MU – 3 reps EMOM x 5-6
6 rounds

I feel we are still making progress – 3 is a good number, I feel consistent here. It’s weird though my kip is better on rep 1 & 3 then it is on rep #2

+
Hang Squat snatch – 2 reps EMOM x 5-6
165 x 6

+
AMRAP 15 min, rest 60 sec after each round
4 TNG squat snatches @ 135lbs
12 toes to bar
50ft sandbag bear hug carry
7 rounds

On the 4th round I could tell grip was going to be my limiter but didn’t know exactly when it was going to happen. I was self aware on the last 2 reps of ttb and then could feel grip working really hard on the bear hug. Round 5 ttb were solid because I made sure I had a better hand position but once again bear hug could feel the fatigue. On round 6 I lost my kip on the last 3 reps, but would not let myself come off the bar. Round 7, I knew the “rest” was going to bleed into no time left for another round so I took a good 20 sec after the snatch. Completed the ttb unbroken, however, had there been a 13th rep I don’t think I would’ve been able to make contact with the bar. Average time per round was around 1:05 – 1:10

+
Front squat 3×3 @ 85%, tough but no compromise to concentric speed/positioning
255

I had nothing after that conditioning piece so I was going to go nowhere near 85%

+
Shin box drive to pseudo half kneeling x 3/direction x 3 sets (https://www.youtube.com/watch?v=IzT_-_Y2PTM)
done

Why do you not like me, this was horrible but I loved it

Every 8 min x 3 sets
Row 1k
5 burpee bar MU
10 dbl DB step overs (50/hand, 24in)
6:24 – 6:18 – 6:23

+
Every 8 min x 3 sets
60 cal AB
5 BBJO @ 30in
10 dbl DB devil press @ 50/hand
6:38 – 6:00 – 7:24

This was by far the hardest w/the burpee always being tough after the bike, more so due to the height and devils press being so aptly named

+
Every 8 min x 3 sets
Ski erg 800m
5 heavy sandbag ground over shoulder
15 dbl DB front squats @ 50/hand
4:51 – 5:08 – 4:59

The sandbags were a grind, and the squats were a gut check

Skills testing
1 min max reps of each movement, rest 30 sec. between movements (must be completed in this order with the load prescribed):
-DU – 107
-RMU – 12 (7-3-2)
-Row for calories – 24 ( tried to stay above 1475+ and around 29-33 spm)
-HSPUs (any style) – 25
-burpees – 15
-Power snatch (135/95) – 9
-CTB – 25 (12/8/5)
-Squat clean (135/95#) – 8
-DL (225/155) – 15
-Thrusters (95/65#) – 15
*Scoring: Report reps for each movement

As far as the burpee went, it was at that point, I didnt feel I was absorbing the eccentric well, I was controlling the lowering too much to have a fast cycle time on them. My shoulders were fatigued and that might have been somewhat of a limitation, but was just too slow in the eccentric.

Power snatch – the energy it took to get the 9 reps felt like this is where the workout really elevated my heart rate.

C2b – even though at this point I was feeling it, I was happy with the rhythm I felt on my first set. I should’ve hung on for a few more reps, because the next 8 were more of a grind in my mind vs overall fatigue. Breathing was high, and this is where I struggled to jump back on the bar right away, but the minute of work made me do so a little. Lost butterfly for the last 2 reps, but I hung on to get the last reps as time expired.

Squat clean – coming out of the squat I didn’t have good dorsiflexion as my anterior tib was super sore and was never able to really get it loose, the only thing I can assume was from the depth jumps yesterday.

DL – hurt – even the few reps, was not going to let myself do any singles, don’t exactly remember the breakdown, but I know I picked up the bar for the last 3 reps and it hurt/burned my hamstrings so bad that it kind of hurt in my belly.

Thruster – 5 and I felt like I was going to die. Picked up the bar with about 30 seconds left or less and wasn’t going to put it down. Wasn’t able to go fast at all but was going to hold on the best I can

HS warmup
+
EMOM x 6
25ft HS walk for speed
14-17-17-15-16-19

+
EMOM x 10
Odd min – 3 TNG power snatches @ 135lbs
Even min – 3 TNG squat cleans @ 135lbs

I really do not feel as much control on my eccentric lowering/positioning as I have in the past
+
EMOM x 10
Odd min – 5 jumping back squats for height @ 95-115lbs
Even min – Depth jump from 20in box x 3 for distance
105

My last set on the depth jumps was a little was a little shaky as I wasn’t as quick in the amortization phase in the last set. Felt pretty good on 1-4 – but it was the 5th – whether I lost focus or the newer stimulus fatigued a little

+
BB hip thrusts x 20-16-12, rest 2 min, go for burn here

105-115-135