Ben Plotnicki

Mcgill big 3

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A1 – Snatch grip isometric pin pull below knee x 6-8 sec, rest 30 sec

A2 – Slam ball x 5, rest 30 sec

A3 – 6 sec AB sprint, rest 2-3 min x 3 sets

Done – snatch iso pull @ 225

B – Snatch pull – new rep every 15 sec x 4, rest 3 min x 3 (tough but keep good positions off floor, straps ok)

205 – 225

C – Build to a tough power snatch single quickly with good form/turnover speed

185 – went for 195 couldn’t put the breaks on fast enough to engage for power

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AB 20 cals @ 450+ watts

5 squat snatches for time @ 175lbs

1:12

(rest 2-3 min)

AB 20 cals @ 450+ watts

5 squat clean and jerks @ 215lbs

1:58 – got a little sloppy and forced the issue 

(rest 2-3 min)

AB 20 cals

100ft HS walk

AB 10 cals

4 and change – forgot exactly. First 75ft for handstand walks were pretty strong and solid, fatigue didn’t really set in until that last 25ft

Mcgill big 3

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Bar MU skill work

A1. 2 supine snap to hollow + 2 snap to transition, rest as needed

*https://youtu.be/ARZrd9_VoEk

A2. 5 low bar hollow turnovers x5, rest as needed x 5 sets

*focus on pressing down into turnover

*https://youtu.be/cvUTQs7cdjw

B1. 3-5 low bar banded transitions rest as needed

*https://youtu.be/eN_YAw3QS-8

B2. 1.1.1 Dynamic hip to bar, rest as needed x 3 sets

*rest as needed between reps to maintain quality

**https://www.youtube.com/watch?v=nVgekHLRBM0

Had a hard time getting the optimal set up for the low bar banded transition, all the others are solid and I like them for future warm ups. 

C – 3 bar MU EMOM x 5, work consistency and crisp reps

These felt solid and consistent, what I did notice, is I was so focused on making the reps clean and crisp that I paused for a bit on top of the bmu, I didn’t do this yesterday but I’m only hoping this was situational not a habit. 

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Low volume kipping/strict HSPU practice (want to protect that trap/shoulder complex from getting too tight before open so get some exposure without over-doing things)

Did a similar format as throwdown workout with 1strict + 1 kippping and worked up to 5, it was right around that number that I could feel the tension in my neck/trap. I am going to look into gettinig adjusted or massage as I truly feel this will help a ton.

D – Banded back squats 3 reps EMOM x 6

Due to time and didn’t want to dick around with set up, had access to chains and this helped greathing to get in to a similar stimulus that you were looking for

E – Sandbag bear hug squats 10 reps E2MOM x 3

10 @ 150 yaaaayyyyy yuck

For time: 

8 bar muscle ups 

30 wall balls 

20 box jumps 24/20″ 

30 wall balls 

8 bar muscle ups 

* 7 min cap 

4:19

Quick notes on this and transition times, 8 sec first transition from bmu to wb, 3 sec from wb to box jump, box jumps took 60sec, 7 sec transition from bj to wb, 20 sec transition from last wb to final set of bmu. I have to trust myself and my skills, I’m fine working with a high heart rate in this scenario as nothing here is too bad. I wanted to hammer down with the box jumps but was afraid of some consequences here. Overall, I was happy with it until I watched the video, transitions are ok, but that last transition has to be tightened up.

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Assault bike 2 min easy 

10 DB Hang Clean and Jerk 50/35# 

Assault bike 2 min easy 

10 DB hang clean and split jerk 50/35# 

Assault bike 2 min easy 

10 2 arm DB Power Clean 50/35# 

Assault bike 2 min easy 

10 DB hang split snatch 50/35# 

Assault bike 2 min easy 

10 DB OHS (per arm) 50/35# 

Assault bike 2 min easy 

The split jerk in the past for some reason has been uncomfortable on the left side, but today I warmed up with some strict presses and push press with controlled tempo and this made the transition in the exposure piece for more smooth and crisp! Will remember this moving forward.

A. Overhead squats; 3×3; rest 2 min

205 across

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10 min amrap:

10 thrusters 95/65#

10 CTB pull ups

10 OHS 95/65#

10 TTB

5+12

This was a good workout to use my visualization practice on, I’m either above average or good and confident in all of these movements and also felt that limiters that get me in other workouts would be a little less here. Had mental plans of only grabbing chalk twice, doing c2b unbroken and breaking up ttb with quick rest. The other visualization was that this will hurt pretty early and regardless of how I come out the hurt for sure was going to kick in around 4 minutes. I also just sucked it up and set my bar up as close as possible to the pull up bar I was going to use, it put me in the sun but I didn’t care, I was going to forget about that as soon as I really got into it. Execution, after round 1, I finished around 1:18ish and didn’t jump right into the next round and then I settled in big time, the other solid execution pieces were after c2b tried to put my hands on the bb for OHS very quickly and would just focus on breathing and relaxing through those. Other goal was to get my first ttb as fast as possible after ohs, I did great here, first 3 rounds I did 6&4, in those breaks I might have rested longer than my original plan, but I did not walk away from the bar, I stayed standing right under it. This is a big win in my book. Even in round 4 when i dropped the OHS I didn’t want to do a ttb but I adjusted on the fly by doing a set of 4-4-2, very short breaks bt the 4’s, not as quick for the 2 and then I said I’m almost done just get your ass on the bar. The mental imagery for this gave me a good confidence boost, but it doesn’t hurt that either my good squatting mechanics lined up well or my improved confidence in c2b is light years ahead from even last year. The biggest of this was knowing it was going to hurt (which most pieces can) but visualizing when and how I was going to respond when it did was the biggest takeaway that I’m excited to tap into more in the upcoming season.

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B. Hand release push ups; 15 AFAP x3; rest 3 min actively on rower b/w sets

Got one set in and my shoulder was just tired and decided to call it and take as long of a break as I could.

C. Handstand Walk; accumulate 8-12 sets of 25 feet unbroken

My shoulders were just flat out tired and triceps as well, so I wanted to come back and attack this later on in the day. A couple of drills I did warming it up and a couple of attempts quality was very poor. Going to hit up after coaching this evening.

50 min around the world, @ or just above conversation effort, sweaty but sustainable, smooth transitions from station to station

20 cal bike

20 cal row

20 cal ski

400m jog

About 25-30 minutes class starting using all the rowers, so I was stuck to cycle through running more 🙁 and I lost count of how many times I went through. But this felt pretty good to just zone out. 

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15 min hip/hamstring circuit

Sliding lunge series (foot on slider, reverse lunge/cossack lunge/crossunder lunge x 2-3/variation/side)

Split squats with banded pallof hold x 6-8/side

External rotation lift offs from shin box x 5-6/side

Internal rotation lift offs from shin box x 3-4/side

Reverse leg lifts from prone on bench with mini band around ankles x 12-15

done

Mcgill big 3

done

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A – Find a tough below knee hang power clean in 5 attempts or less

245

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AMRAP 7 min

3/3/6/6/9/9…

Clean & Jerks @ 135lbs

Toes to bar

92

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BB banded hip thrusts x 16,16,12,12. rest 2-3 min, moderate load + band tension, get good extension

Didn’t have a great set up for this, so I had to use a 70 and 100lb sandbag for the load.

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Sidelying GHD sorenson hold x 20 sec/side, rest 40 sec x 4 sets/side

Holy poop, really hard

tttTD (row/burpees)

7:30

For starters, I had a decent warm up, and I have a question, and I already know the answer, but it always depends. AFter my warm up I thought I was ready, but then after the 25 cal row and about 5-6 burpee in, the thought crossed my mind to stop and let my heart rate come down and start over. That was the point were I felt I should’ve gotten my heart rate to in my warm up. I know when it comes to the open and qualifier, we always have to take into consideration the time and effort it takes for someone to judge us. I do think this would have helped me shave off at least 20-30 seconds of my overall time. The hardest part was without a doubt like you said in the set of 12 burpee, even though you are 40% done, that still a big chunk of reps and the jump just felt flat out hard. I did just push through the 16 without stopping though and was on pace where I wanted to be. Back on the rower, I think I was around 1400-1500 cal/hr, I did get it around 1600+ for the 15 and 1900+ for the 10. Overall, I loved the workout, loved the challenge, but short changed myself in my warm up. I need to be more disciplined with my warm ups and write them up before I go instead of just having a general idea.

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Rest to full recovery

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For time

6-5-4-3-2-1 ring MU

50 Du’s each round

6:57

My plan going in was to break up the 6 and 5 into small quick sets and see what happens, and told myself to stick to the plan, but I got going and did each set of muscle ups unbroken. The only negative with this was, I did intentionally take about 15-20 seconds after the DU before I attacked the rings, I know that’s probably more than we would like but there was still this fear in the back of my mind to not miss/fail a rep, as much of not as much exposure and just weaker with rmu. I took my time to pick up my rope and clipped on the DU after the round of 3 as I was trying to speed up at that point. Overall I’m super happy with this, and my shoulder felt the best today than it has in a long long time.

Part 1:

A. Squat clean; 3 reps on the min for 10 min 185lbs

This felt super light today, so I tried to hit 1 rep every 8 seconds

B. Two arm DB OH walking lunges; 50 feet x2; rest 2 min

Man, these are so tough and sky rocket my heart rate right about step 11/12 which is probably about the 35-40ft mark.

Part 2:

EMOM 6 min:

Odd- 30 sec max reps devil’s press 50/35#

6 on each

Even- 30 sec max reps strict pull ups

My pulling felt weak as poop today. I just felt tired and sore 9-7-8

Part 3:

Load 50/35# for all movements

6 min EMOM:

1- 10 single arm DB OH squat

2- 10 single DB alternating step ups 24/20″

3- 6-10 DB Box Step-overs

done

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6 min EMOM

1- 14 DB power Snatch

2- 14 DB Hang Clean and Jerk

3- 10 DB Power Clean

done

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6 min EMOM

1- 25 foot OH walking lunge

2- 12 DB hang split snatch

3- 12 DB hang clean and split jerk

done

For time

1200m row

60 deadlifts @ 225lbs

600m row

30 PC/PJ @ 135lbs

4:20.4 (1st row)

5:16 (deadlift)

2:30 (2nd row)

4:27

16:33

Recruited someone to do this with me that is way better then me on rowing and deadlifts. I had one goal and it was to minimize rest and transition during deadlifts, I did good for the first 3rd but then grip became and issue and then I felt some lat fatigue. Then it got in my head. I did not see those feelings coming or else I would’ve mentally prepared for them a little better. My plan was to do small sets and have a coordinated short rest. 2nd time on the rower might have been one of the worst feelings of rowing every (I have never rowed anything over the hour of power so I can’t speak on the time in the seat that long) – grip and hamstring yuckiness. Finally after about 45sec in I started to feel like a normal human being I tried to push the pace to finish. Chris got off the rower about 40sec ahead of me, so I picked up my pace a little more. As soon as I got off hands on the bar within 5 seconds (I’m proud and getting better at that), and did my 2nd rep and then I took a little longer break. At that point, I positioned myself so I could see him out of the corner  of my eye and my game plan was to do 4 reps for every 3 of his, I think I started getting close but I was grinding and fighting to do so, I faded around rep 19 and as much as I wanted to stay that pace I had a hard time. This was a great feeling though, to have to chase someone that is way better than me in these movements and I was comfortable getting uncomfortable trying to chase. I don’t care where my time stacked up in the big picture, I’m starting to sharpen some levels of pain that I have been missing and struggling to go to especially when it comes to weaknesses.

Part 1: Bouncy/Inverty

8 min EMOM:

Odd- 40-75 double unders

Even- 45 sec max reps strict hspu

4/3/3 — 4/3/3 — 4/2/2 — 4/2/1

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8 min EMOM:

Odd- 30 sec max reps box jumps 24/20″”””

Even- 30 sec max reps kipping hspu

13 on all for box jumps

15-13-12-13

Part 2: Boulders for Shoulders

A1. HS walk; 100 feet x3; rest 1 min

* 3 min cap

80ft-75ft-60ft

Started getting really frustrated. I could do decent as soon as I kicked up the first time but lost my efficiency when I would kick up again. 

A2. HR Push ups; 20 reps x3; rest 1 min

Had to go wide as my shoulder was not happy at this point

A3. Strict press; 3×3; rest 2-5 min

115-125×2

B1. Elbow on knee external rotations; 12-15×3; rest as needed

B2. Side plank powell raises; 12-15×3; rest as needed

B3. Bent over trap 3 raises; 12-15×3; rest as needed

Was unable to do the same weight in the single arm movements from right to left. External rotation in this plane of motion hurts, in standing it does not. In powell in the down position there was no pain if I turned to a pronated hand position there was no pain but staying in neutral grip it hurt

Part 3: Cool Down Choice

20 min easy aerobic cool down on your choice machine

* 60-75% max HR

I only did 10 minutes and did relaxation breathing, my traps were lit and knotted up and my neck felt like it had a humongous knot that hurt to move