Ben Plotnicki

TTT comp tester
2 rounds for time
20 thrusters @ 115
20 bar facing burpees

5:11

I couldn’t power through the 2nd set of thruster unbroken. It was the overhead/pressing position where I felt muscular endurance being my limiter. Same for burpee. I had a pretty thorough warm up so I was completely comfortable with high respiration. It was just the muscular endurance of pushing. Felt hip endurance towards the end of the last round of burpees

Time breakdown

1st round

Thruster – 48sec

6 sec before starting first burpee (straightened barbell)

Burpee – 1:38

5 sec bt last burpee rep and hands on barbell for 1st thruster

12 thruster – 34sec

22 sec break

8 thruster – 19 sec

3 sec from last thruster rep to initiating 1st burpee

Burpee – 1:11

Other than the long break during the break on thruster, which needs to be tightened up, I need to get better at getting the first rep in quicker. It wasn’t until about the 4 sec mark that I completed the first thruster rep.
+
60 cal AB @ 90+% (should be tough effort, but sub max compared to a Time Trial)
new set every 8 min x 4, record times and try to keep them within a 10 sec window

3:37-3:41-3:43-3:47

Didn’t have as much time as I would’ve like to recover before this, after getting settled in each round, just tried to keep my watts up and never looked at the clock. Just tried to go for it.

A1 – 1-arm push up plus x 4-5/side, rest 30 sec
A2 – 1-arm push up plus from elbow x 4-5/side, rest 30 sec
A3 – Plyo push up with single arm catch x 4-5/side (alternating reps), rest 30 sec
A4 – Single arm down dog x 3/side, rest 30 sec
A5 – Single arm rotate through x 4/side (alternating reps), rest 90 sec x 2-3 sets

This was awesome – loved it!!!!
B – 1-arm DB snatch balance x 6/side with a 1-2 sec pause in bottom for stability, rest 30-45 sec bt arms x 3 sets

50-60-70 – tried to stay in neutral hand position, I felt this was where I was most challenged to stabilize. If I went into pronation it was easier to hold in the bottom, however I assumed this wasn’t the takeaway. Did use my lifters though, warmed up in my regular shoes and thought it might have gotten dicey. 
C – 1-arm DB OH walking lunge with high knee follow through x 30ft/side x 3 sets, rest 30-45 sec bt arms x 3 sets

70 – this might have been a bit aggressive but I wasn’t going to back down or stop
D – 1-arm banded KB OH carry x 40ft/side x 4 sets, rest 30 sec bt arms (https://www.youtube.com/watch?v=VCJWaw7ZlQU)

Wanted to do 70 but couldn’t move that bitch off the ground – moved the 50 and that should got harder and harder each set. 4 sets today was perfect.
+
EMOM x 12
Min 1 – 40 sec bike @ 400+ watts
Min 2 – 20 DU’s + 30ft HS walk
Min 3 – 40 sec row @ 1300+ cal/hr
rest 5-6 min
EMOM x 12
Min 1 – 40 sec bike @ 425 watts
Min 2 – 3-4 burpee ring MU’s
Min 3 – 40 sec ski @ 1100+ cal/hr
Goal was to keep 425 watts for both bike EMOMs – stayed bt there and 442

Calves were still pretty smoked from flight simulator, but luckily it was only 20. Hanstand walks started slowed but felt really good, my shoulders were tired from the oh work before and they finally loosened up.

Row goal was to stay above 1400, solid on that – ski was to stay above 1200, not as solid there but was always above 1175. Burpee muscle up probably elevated my heart rate more than anything – got sloppy on a couple of reps, but I like the movement and making me focus on getting quickly into good position.

For time, high effort
3-6-9-12-9-6-3
Burpees to 6in touch
PC/PJ @ 95lbs
Toes to bar

9:52
(rest 30 min)
For time
1500m row
100 wallballs
50 deadlifts @ 185lbs

14:46 (I’m an idiot)

Today I guess was a good and bad day. Good because I do not care why my times stand in the big picture but my effort was of a super high level and I am proud of the effort I put in. Where it was a bad day, reading the tasks at hand I made several mistakes. When warming up for the first part, I started warming up for just pc/pj and ttb – and was thinking how much it was going to suck for just the two of those. Then within 5 minutes or so of go time I took one more look and saw the burpee to a target in there. Well damn, didn’t really have time to change my warm up, at that point I had already spent a 45-60 minutes prepping to get after it. The second bad was, somehow in my mind I read 10 minutes bt the two pieces and not 30. Well, on a good note, when I got done with the first one, i was done, and thought there is no way I will be ready in 10 minutes. So I said, well I will just go in 20. Still not good but I will push it the best I can. So I started, I was still not recovered but I went after it to the best I could. Moral of the story, take a look at my training day before I have a sleep deprived night into trianing.

1st piece

All ttb ub as they should be. Felt I kept moving diligently on my burpee, not fast but I don’t feel I ever went slow. pc/pj 3/6/9 ub on the way up, instead of pacing for the set of 12 I picked it up right away and did a couple of singles, a set of 3 but thought that was a bad idea but I wasn’t going to stop so I did a few more singles, and did the last 3 in a row. Roughly a similiar plan of attack for the 9’s, and the set of 6, I was about to do a couple of doubles, and then I told myself just to hang out you are right there and don’t put it down.

2nd piece

Albeit my misfortune, on the rower, I told myself I wasn’t allowed to go slower than 1:55, spent most of the time around 1:52, I think I finished the row around 5:31. The wall balls, I was smoked but I never let myself walk away from the medball, I don’t feel I let it stay on the ground a lot, did sets of 11’s (one of 12) and one of 22, more breaks than I would’ve liked, but my shoulders is where I felt the most fatigue. The deadlifts – a set of 15, 10, 10, 5, 10.

The one cool takeway from the day, is I loved having my heart rate elevated, I let it happen and never tried to slow it down or take a deep breath to stop it from happening.

Squat snatch – build to a tough triple with all 3 reps completed in 30 sec window
195

(also hit build up sets of 175-185) don’t know if a set of 3 in that time frame at 200 was possible, but after those build up sets, felt happy to call it there

+
Parallette HSPU at tough depth – 8 sets of 3, rest to recovery
Depth to a 45 + 15 + abmat – (last time I used a 25, so this was an isolated progression from the last time we did this work

+
Bar MU ladder for time – unbroken sets of 6-5-4-3-2-1
2:34 –

The set of 3 was the hardest set as I was so close and was trying to push it, grinded for turnover and lockout on last rep there, also the set of 1 should’ve been quicker but last rep of 2 was almost a miss

+
Double under flight simulator for time
11:00

Double unders used to be a strength but I feel they’ve taken a major step back. Going up broke on 30 & 45. Going down broke on 45 twice and there was at least 2-3 more breaks but don’t remember when. Tried to keep my composure and was going to aggressively push the limits on the back end but I kept breaking. Not happy at all with this. I have no video to diagnose the issue, whether it’s technique/position, rope length, shoulder fatigue. Or just lack of volume in high numbers. I should be able to pick up the rope and do at least 100 unbroken every single time, right now I don’t think I can. I will buy a few more extra cables to see if my rope length is an issue as that might be the quickest easiest fix.

HS skill work
Wall walk into lean away and progressive controlled steps away from wall
https://www.youtube.com/watch?v=hkgDui28Vts&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=5
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
+
Wall facing HS hold in hollow body, focus on full breath cycles and equal pressure/activation in shoulders – 40 sec on, 80 sec rest x 5 sets
First 30 seconds were solid – and then the last 10 seconds especially on the set 4 & 5 were hard. I felt pretty taxed, fight was also in trying to maintain midline. I was super active in pressing through the ground through my hands, maybe a bit to much tension? Needless to say, 35 seconds wouldn’t have been enough, 40sec was super hard

+
For time
20 ring MU
(5 burpees to start, and 5 more EMOM after)
5:30

8 (UB)- (1/x/1)-2-3-(4/x)-1

Was pleased with the set of 8, but lats didn’t feel recovered going into the next minute and think thats why I missed a rep

+
For time
60 kipping HSPU (go with strict open standard here for line and hand width, try to have someone judge if possible)
(20 DU’s to start, and 20 more EMOM after)
5:50

22-8-8-8-7-7

The last 1-2 reps/round were a grind, fighting for lockout, losing good midline position. hitting those consistent 8’s and 7’s was not a plan that was a grind to get there on each round

Wanted to get 30 on the first set, but upper body pushing endurance wasn’t happening at that point.

+
Assault bike 90 sec @ 350 watts
AB 30 sec high effort (get up above 600 watts)
rest walk 2-3 min x 6 sets as able to sustain this effort

30s – I held from 622 – 644 watts – rested 3 minutes each time –

After the third round I wasn’t sure if I was going to be able to sustain, but found a happy place to endure the pain in set 4, dipped closer to 601 – 622 watts – so I took about a 3:30m rest and did one more. Ran out of time at that point, but finished with 5 solid sets.

AM

TTT comp tester

On a running clock:

16 min:

4 RFT

25ft 2-DB walking lunge (1 in farmer’s hold- 1 OH) 50/35#

12 TTB

25ft 2-DB walking lunge

6 2-DB devil’s press @ 50/35#

…With remaining time:

Establish a 1RM hang clean and jerk

11:34 & 255

In my mind going into this I thought 2:30/round was doable but not sustainable, so I used that as a metric of sorts. I broke up the devils press in order to go right into the lunge after the last rep. Theoretically it makes sense, however it might have created bigger breaks than I should’ve taken. But this also made the overhead position pretty challenging in the lunge. Another piece that did cost me at least 15-20 seconds is I lost the db from a good overhead position on the very last step of the lunge in the last round. I wasn’t in a safe position to fight for it so I bailed right away. From having to pull the dbs back to the last step and get them back overhead definitely cost time. All ttb unbroken as they should be. Today in this one, I was actually pretty comfortable breathing heavy, I just mentally set myself up well for that. The latter rounds of the devil press got to be pretty taxing.

Another piece I was pretty excited about was I picked up the barbell and completed my first lift within 45-55sec of finishing the 4 rounds. I opened at 225, with heavy breathing and felt strong and stable in the clean but not so fast on the overhead. Next lift at 255 felt really good, and then had about 75 seconds, went for 270, was just so out of breath by the time I went to execute the lift I just struggled to create enough tension to receive the load effectively.

** 2 scores

PM

Thorough energy system warmup, get hot and sweaty

+

On a 6 min clock (2 scores)

Ski erg 1k

+

AMRAP rope climbs to 15′ in remaining time

3:35.4 & 6

My main focus was on the ski and went for it the best I could. I had a hard time generating any top end power to finish off by this point in the day. 200m Splits are as follows

42.9 – 1:47.7

42.7 – 1:46.7

43.2 – 1:48.0

43.7 – 1:49.2

42.8 – 1:47

As you can see, I never really dipped too low off my pace, but there wasn’t an ability to kick, I tried it just wasn’t there.

I got 1 rope climb in right away, I do feel on my 2nd pull I’m came close to questioning why I went after it so quickly, so I held on for a few breaths and finished. From minute 4-5 I only got 2 reps, I know the fatigue was setting in and the effort to climb was a grind. The last minute I was determined a little more and was pretty happy that I could grind out 3 in the last minute.

A1 – KB bottoms up screwdriver x 4/side (https://www.instagram.com/p/BPCQAU_BRpW/?taken-by=quinn.henochdpt)

A2 – (Bottoms up KB snatch into bottoms up KB high windmill) x 5/side

A3 – KB drag throughs from front plank x 5/direction (press straight arm actively into floor during drag through to maintain scapular tension)

A4 – Band resisted single arm DB rows x 8/side, rest as needed x 2 sets

done

+

For time

27-21-15-9

Row cals

Box jump overs @ 24in

AB cals

1-arm alternating DB snatches @ 50lbs

16:21

For all of the fatigue from Wednesday, today I feel pretty good. My goals going into this were to not let the box jumps eat my lunch. So went through a good warm up. Row, tried to keep it above 1400 cal/hr, did so in all but the round of 15, but fought to keep that round above 1300. Box jump, never let myself take any extra steps away from the box at all. Bike was 400+ watts, it took me about 8-12 sec to get there but when I got there stayed there consistently. Originally I was going to break the db snatch, but when I got into it, I thought why, you can just slow down, breath while db is overhead.

+

Bent knee tucked hollow body hold with alternating single leg hip extensions (picture dead bugs but try to keep a SUPER tight midline during the static holds), 8/side x 3 sets, rest as needed while going through some cat/camel iterations from quadruped

Much harder than the just bent hold. Good stuff.

A – Clean x 3/Jerk x 1, less than 15 sec rest bt cleans, rest 3 min x 4 working sets

245-255-260-265

Not sure how little sleep I had last night, but it wasn’t much and I was pretty exhausted so these felt super heavy on cleans. Jerks didn’t feel as crisp at 265.

+

4 rounds for time

30 wallballs

20 C2B pullups

10 dbl DB burpees @ 35/hand

15:20

Some good things happened and some bad things happened. First off, I over estimated the total volume of pull ups and went into this with an extremely conservative approach. I felt I had decent pacing, but I videoed the last round and it was evident that I took way too much rest bt sets on my wall balls. I did the first round unbroken and for some reason I decided to break the rest of them up in order to preserve the pull ups. Pull ups i did 4 sets of 5 on the first 3 rounds. I feel I had quick turnover bt sets but not completely sure. So going into last round I decided I wanted to see if I could do all 20 pull ups unbroken. Done and pretty happy about that. Last 10 reps on db burpee went as fast as I could go. So other than being too conservative in this I am happy with the endurance on the last round of pull ups. Definitely too much strategy and breaking things up. I should no better on wall balls but was just not feeling it today as far as embracing the pain.

+

Row 100 cals easy effort, < 24 strokes/min

done

60 AB cals @ 90% effort, should be tough but barely sub max

new set E7MOM x 3-5 sets as able to maintain finish times within 10 sec of first set

3:57

3:34

3:45

3:53

3:53

Did this at home so it was on an AirMill Xebex bike – still not sure the accuracy and carryover of the metrics but I’m sure it can’t be too far off. There is no RPM measurement so unable to give accurate RPM to wattage metrics either.

First set I watched the wattage the whole time and was thinking about keeping it sustainable but was cloer to 85% than 90. On second set I just went, went hard, and stayed closer to proper simulus, didn’t watch monitor until close to done. Same for 3rd set and felt in between 2 and 3 was about spot on for desired effort.

HS walk skill

Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

+

Wall assisted HS kick up into lean into pirhouette/walk – 12 reps for quality, rest as needed (https://www.youtube.com/watch?v=mttIYGXtCcU&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=7)

+

6 sets of 3 parallette Kipping HSPU (4-6in deficit from hands to head surface), rest as needed

10 sets of 4 strict flat HSPU, rest as needed

Rogue paralletes – 1 -45, 1-25 and abmat – this was such a good feeling to be able to hit these. Super happy

Strict got really tough around set 8/9 but pretty good overall

+

3 rounds

10 sec hard effort bike, rest 15 sec

4-5 ring MU, rest 15 sec

3 power clean singles (you select loading, just some exposure to moderate to heavy lifting again with taxed grip and breathing)

rest 2 min

700-900 watts for 10 sec

5 on all across

205

This was fantastic – I got some good personal feedback on trying to be fast aggressive on turnover with muscle ups, got some volume here in a slightly elevated heart rate

Also knowing there was a goal of moving the barbell with taxed grip and breathing was the perfect stimulus to make me get to work.

+

2 min progressive intensity bike (start at 300 end at 500+, faster every 30 sec), directly into

AMRAP 3 min

6 thrusters @ 95lbs

6 bar facing burpees

(rest 5 min)

2 min progressive intensity row (start at 1200 cal/hr, end around 16-1800), directly into

AMRAP 3 min

4 strict HSPU

8 toes to bar

24 DUs

3+7

Thrusters didn’t feel as powerful as I normally do. Burpee – made myself move quicker than I wanted to in the 2nd round – 3rd I was so close to being done that there was no excuse. This was really good place to make myself work fast in. probably could’ve picked the bar up a hair quicker but i feel my transitions were pretty quick

2+19

The progressive row was fairly easy the first 60sec, but the last 30 sec trying to be at 1600 was a fight to be there. Leg drive was fatigued big time, I was there but it was a fight.

I was hoping that i could catch my breath a little on the hspu but 4 wasn’t much of a chance – chalked up before ttb in set 1 and 2, was more wanting the break even though 3 minutes is so short. Didn’t let myself chalk in that 3rd set. Missed a double under in the 2nd round – mostly because i picked up the rope before I was really ready, but that was a good feeling to grab it right away and start.

+

Single leg wall supported PVC good mornings x 6/side

Banded bilateral good mornings x 12

Sidelying mini band clamshells x 6/side

2-3 times through

Only got 2 sets in – just ran out of time before coaching