Ben Plotnicki

EMOM x 10

Odd min – 12 wallballs @ 30lbs

Even min – 4 burpee bar MU

Pretty good feel here

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EMOM x 8

Odd min – 12 toes to bar

Even min – 25DU + 30ft HS walk

Handstand walk on first 2 were good, had to break on the last 2 pushing towards the minute

On the 4th set of ttb I was tempted to break – the set of 12 was tough but only had 5-7 sec to transition from walk to ttb. Also grip was slightly efffected and was having to re-grip every 2-3 reps. But abs were definitely fatigued. If there was 2 more 2 more minutes it would’ve been a huge fight to finish the ttb unbroken

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EMOM x 6

AB 16 cals

Didn’t have the same amount of power this week – still made all numbers but not as effectively as last weeks 30s each set. Had a hard time getting the watts high enough in the first 5-8 seconds so I know this forced me to grind a little harder

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(rest to full recovery before this)

EMOM x 4

Bar facing burpees x 16 (all 4 at 16!!)

I got the firsts 3 – 14 as the time expired on the last set but still got the volume in

Detailed info about my perceived limiting factors. Set three I finished the last rep with about one second to go it was in that set that it was difficult to bring my feet to my hands forcing me to take an extra stop before jumping over the bar. Breathing was super high but I was ok with that mentally and physically. But the main struggle was getting the feet as far forward in the burpee as the previous 2. I know for one this effected the cycle time of the reps in that round but the energy expanded to try and get my feet closer to the hands was so much more work.

HS walk skill

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

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

This was really good stuff – inchworm for 40ft sucked, really tried to over-exaggerate handstand position

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10-12 ‘reps’ of wall walk into lean away and controlled pirhouette after 1-2 steps, rest as needed (https://www.youtube.com/watch?v=hkgDui28Vts&t=0s&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=13)

Started really good and then got a little sloppy

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A – Squat snatch x 1/OHS x 5, rest 2 min x 5 working sets

155-165-175-185-195

B – Dbl KB front rack reverse alternating lunges x 12 steps, rest 2 min x 4 sets

50

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10 rounds for time

Run 200m

1 rope climb to 15ft

11:48

Got a little sloppy with rope climbs on round 6-8, was trying to speed up

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15 min easy bike cooldown

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5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel

Went better than monday – was able to create a little more compression but about the same time on tension

5 min AB

3:30 @ 350 watts

90 sec kick at end

(rest 2 min)

5 min row

3:30 @ 1:50/500m

90 sec kick at end

(rest 2 min)

5 min ski

3:30 @ 1:55/500m

90 sec kick at end

(rest 5-6 min)

3 min AB

2:15 @ 350 watts

45 sec kick at end

(rest 2 min)

3 min row

2:15 @ 1:50/500m

45 sec kick at end

(rest 2 min)

3 min ski

2:15 @ 1:55/500m

45 sec kick at end

Ski was the only one today I struggled to keep the prescribed paces. Bike was spot on for 350 (staying mostly at 348-361) – kick was too 450 and held it the whole time. Row was 1:51-1:52 on first set with kick at 1:40. Ski was a grind to keep under 2, and kick was around 1:55-1:54

3 min window – bike was about the same with the 45s kick being closer to 500. Row second time was way better, 1:49-1:50 and 45sec kick was about 1:38 – was just better coping with the discomfort and not breaking mechanics and also slowing down my stroke rate and generating more power per pull. Ski was the same as the first.

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Face up GHD plank hold 25 sec on, 1:35 rest x 6

done

A1 – 1-arm DB strict press x 5 + 10 TNG push presses, rest 30 sec bt arms

55-55-55-50

A2 – Plate pinch carry 60ft, break at 30ft turnaround point, rest 90 sec x 3-4 sets

done

B – BB push press cluster x 3.3.3 @ 6RM, 4 sec hold overhead each rep, rest 20-25 sec bt clusters and 3 min bt sets x 4 sets

185

Missed 1 rep in the 3rd and 4th set – got the volume in after a miss but struggled to do all 3 reps of each cluster in set 3 and set 4 – my traps were smoked 

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AMRAP 10 min

Dbl KB front squats x 15

Row cals x 12

30ft HS walk

3+6 – traps were numb and  the handstands were not efficient and holy poop those kb’s felt heavy as shit – went with double 50

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C1 – Single arm DB tricep kickbacks x 12/arm

12

C2 – Double arm banded tricep pulldowns x 18, rest as needed x 3 sets

ouch

D – Prone scap swimmers from GHD sorenson hold x 5 SLOW reps, rest as needed x 3 sets

done

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5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel

ouch

A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave.

245-265-295-255-285-325
B – Rear foot elevated split squats with back rack x 8/side, rest 60 sec bt legs x 3 sets each (end heavier than last week)

115-125-135
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3 rounds for time
Row 500m
10 bar MU
5 sandbag ground over shoulder @ 150lbs

12:05

Bmu unbroken first round – 6/4 and then 4/4/2 – last row was a grind – sandbag is a pretty loose 150, so if i didn’t have great position and it got away from my center of gravity it would take a lot out of effort to complete that rep. Happend once in round 3 and slowed me down. Grinded through the last set as quick as turnover as I could and was pretty happy about that.

EMOM x 10
Odd min – Squat clean from blocks x 1.1 (rest 10 sec bt reps, work around 225-235)
Even min – Ring MU x 3-4 unbroken reps for quality

235 – felt good, quick through pull and squat

4 muscle ups – felt like I was trying to be faster and more aggressive in the turnover
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EMOM x 8
Odd min – 10 TNG power snatches @ 95lbs
Even min – 1-arm DB overhead walking lunge x 25ft/arm

About 22-24 seconds each time, sets 1&2 felt fast and quick. Set 3 & 4 felt the slow down of cycle time around rep 7/8
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EMOM x 6
AB 15 cals

Goal was to go hard out the gate, maintain pretty high output until around 20-22 seconds and cruise to finish by 30s. The only one that took longer was the last one, it was about 40 and my legs were done and new didn’t have to repeat that
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EMOM x 4
Bar facing burpees x 16

I did not die this week – made 16 -16 -14 – 14
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KB banded wrist flex/ext x 3 reps each way, rest as needed

done

For time
5 legless rope climbs
3:45

Goal was to do a rep every 45s. The rope descent was not very good, just need to keep doing work on that. Was afraid of blowing up.

(rest 1 min)
For time
5 regular rope climbs

2:00

Descent was much better here. I’m consistently 2 ½ pulls – right now I refuse to overpull with my bi’s from what i’ve seen happen in the past to the elbow and blowing up the bi’s
(rest 1 min)
For time
Row 500m
30 alternating pistols
30 chest to bar pullups
5:25

Tried to go conservative on the row, didn’t want to overpull, held right around 1:50. Pistols were slow and didn’t feel efficient, legs felt a little tired. C2B -> 20/10 – started out and didn’t really have a plan but I knew I wanted to hit a big number, right around 18 I thought about going for it, and at 20 i thought it was better to stop there then do a few more and finish.

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15 min easy bike cooldown

done
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Ido squat routine in full

done

4 sets
600m run, directly into
18-15-12 reps each
Row
Ski
AB
rest 5 min bt sets each
9:23

9:25

9:02

8:45

Had a pretty good warm up going into today so that’s not the reason for the improving times. Also, I had 2 really good meals before training today, it has been a long day since I have done that and tried some different nutritional things, might be onto something that really made the body feel good.

3rd set – decided to try and trust myself and see what happend so went for keeping my row above 1300 and 1400 cal/hr, ski about 1100 and tried to stay around upper 300’s on bike. I was happy and just trusted that I could keep it and I was fine. Set 4 about the same numbers but a little bit higher on row, and pushed the bike just a bit more, but those paces might not have been as sustainable had there been one more set after.

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Face up GHD plank hold 25 sec on, 1:35 rest x 4

done

A1 – 1-arm DB strict press x 4 @ best weight from last week + 6-8 TNG push presses, rest 30 sec bt arms

4+8 x 4 sets
A2 – Plate pinch carry 50ft, break at 25ft turnaround point, rest 90 sec x 3-4 sets

45 lb – and the 25ft turnaround was just the right amount
B – BB push press cluster x 2.2.2 @ 6RM, 4 sec hold overhead each rep, rest 20 sec bt clusters and 3 min bt sets x 4 sets

185 – and these got way better as they went
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AMRAP 12 min
Ski erg 12 cals
Dbl DB devils press x 6 @ 50/hand
Heavy rope DU’s x 12

5+16

I had 2 goals in this, one was that the ski was never allowed to go under 1100 cal/hr (was successful for a good chunk of the 12 min)

Other goal was as soon as I started the devil press I did not allow myself to take my hands off the db’s at all. Felt I did a good job of trying to keep on moving, even if I moved a little slower I wanted to keep on moving
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C1 – Single arm DB tricep kickbacks x 10/arm
C2 – Double arm banded tricep pulldowns x 15, rest as needed x 3 sets
D – Prone scap swimmers from GHD sorenson hold x 5 SLOW reps, rest as needed x 3 sets

Had to knock these two out later on in the day

A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave.
215-245-275-235-265-315

B – Rear foot elevated split squats with back rack x 8/side, rest 60 sec bt legs x 3 sets each

95-115-125 –

really miss the single leg lunge and split squat work
+
For time:
20 HPC @ 115
20 STOH @ 115
20 TTB
40 HPC @ 115
40 STOH @ 115
40 TTB

13:55

I was super conservative on the front end, because I feel my current efficiency capacity of ttb is around 50-60 reps fresh. First set I did 5 sets of 4, everything else was just calculated with good breaks to maximize ttb on the back end. On the back end I might have been a bit too aggressive on the sto. My original plan on ttb was to go all sets of 5 with quick breaks, instead I did 6’s. When I got to 30, I don’t know if I got in my own head or if fatigue kicked in and efficiency went out the door. But what I did quickly adjust to was sets of 2’s and singles with quick drop and right back up.

We can add building up the ttb capacity as something I really want to keep our eye on in aims of needed to improve that. But I imagine just paying attention to volume and the other gymnastics work we are going to do it will work itself out.