Ben Plotnicki

A – PC/PJ – 1 rep every 20 sec x 5, rest 2 min x 4 sets

185×3, 205×1

+

Did 1 set through of the deadlift portion just to get a few reps in, i kept my rpe super super low, was just get to feel the weight in a tng environment – 4-6-10

For Reps:

AMRAP UB WB until 9/10 RPE – 20/14#, 10′ for both

60 – 9 rpe for my shoulders but legs were good

Rest 30 sec

AMRAP UB CTB Pull-Ups (-1)

20

Rest 3 min

AMRAP UB OHS until 9/10 RPE – 95/65#

22 – kept coming forward on my toes so I spent a little longer time under tension on a big chunk of the reps just trying to regain my balance

Rest 30 sec

AMRAP UB CTB Pull-Ups (-1)

14

Rest 3 min

AMRAP UB Thrusters until 9/10 RPE – 75/55#

30

Rest 30 sec

AMRAP UB CTB Pull-Ups (-1)

15

Super pleased with the c2b work. Didn’t have high expectations after all the reps on the rig yesterday as I was a little sore and hands a little sensitive, but trusted my mechanics and went for it and was pleased. 

+

B1. Band Assisted Natural Knee Extensions: 10 reps x2-3; rest as needed

B2. Standing Banded Pull-Apart Complexes: 10 reps x2-3 sets of each; (Overhead, Front w/ Palms Up, Bottoms Up); rest as needed

B3. Prone Bent Knee Glute Lift Off w/ Abmat under hips: 10 reps w/ 1 sec pause on each rep x2-3/side; rest as needed

B4. Supinated Grip Hang From Bar: Accumulate 90 seconds in as few sets as possible x3; rest as needed

This was more what my hands could tolerate from being so tender, but I do like being made to hit some hang work from supinated grip, I feel it’s highly beneficial for my overhead position.

1/16 – OFF

1/17

AM

tttTD (row/Box jumps, but if the toe cant handle the box jump volume let me know ahead of time and we will sub that out)

Toes was good by today. 

246 – did jumps on the first 10 just to get up to speed a little bit, tried to hold around 1:42-1:44 the whole time, it only really dipped in the 400m round, that was without a doubt the hardest round to keep going fast. In hindsight might have pushed the round of 300 a little harder, but was trying to keep as fast a cycle time as I could on the box. I did do this with someone who would outrow me every day of the week so I tried to speed my cadence of the box up off of his so this was really good for me there. 

PM – Travel

1/18 and 1/19 – OFF

1/20 (garage)

6-8 rounds for sustainability, repeatable finish times

8 dbl DB front rack squats

Row 250m

8 1-arm alternating DB hang clean and jerks

Row 250m

18:18 – back lit up a little but I’m sure that was from all the travel. Did 6 rounds and was sub 3 minutes through 4 rounds, but in that 4th round was grinding a little to keep the row pace where I was and that caused me to fall off that pace slightly for the last 2 rounds.

+

2 times through

Alternating shoulder taps from HS hold against wall x 20

hollow body flutter kicks x 20

arch body rocks x 20

done

A – KB’s hanging from bands strict press lockouts from eye level x 4 reps @ 3112 tempo, rest 2 min x 5 sets

+35’s

(bb with banded KB’s. press to top, hold for 2 sec, lower on 3 sec count to eye level, pause 1 sec before pressing back to top)

B – Clean grip deadlifts 4,4,2,2 tough, rest 3 min

325 & 345

+

For time (10 min cap)

15 burpees to 6in touch

5 each of (toes to bar, chest to bar, Bar MU)

15 burpees to 6in touch

10 each of (toes to bar, chest to bar, Bar MU)

15 burpees to 6in touch

15 each of (toes to bar, chest to bar, Bar MU)

120 (finished the set of c2b) – I’m eplaying in my mind what I could’ve done different to get into and big chunk of muscle ups. First thing would be to push the burpee a little harder (for the record I had to jump the feet forward and back together because that didn’t hurt the toe – but that sky rocketed my heart rate way more than my warm up did) – I would have pushed them way harder in the first round as that bar gymnastics was so quick and settled in a little more in the 2nd round. In the 2nd round I did ttb in 4/3/3 with quick breaks, but would have been quicker had I set up plates to quickly step back on. Could almost have done quick 2’s with that and spared some fatigue. Bmu – 4/4/2. I could feel my abs fatigue big time on the set of bmu. Next rd burpee did the first 5 slow-ish and pushed the last 10, ttb I knew I was running out of time and went 5/5/5 and felt my abs and lats were shot. In wod goal was to go as big a set as I could and I got to 8 and finished with 2’s and singles. I think to score better would need to manage the ttb better and have a set up that allowed it. I just felt my lays and abs most from the ttb and could feel it carry over to the other 2 bar gymnastics movements.

Yesterday, I had the biggest accidental trip and my big toe got rolled up under my foot. It wasn’t too bad for the rest of the night but ended up waking me up a few times throughout the night and was a little black and blue when I woke up. Feels like a little bit of mild turf toe.

AM

12min Row @ easy pace 

*Every 3rd minute perform 50′ Animal Walk of your choice 

12min Bike @ easy Pace 

*Every 3rd minute perform 50′ Animal Walk of your choice 

12min Run @ easy pace

*Every 3rd minute perform 50′ Animal Walk of your choice 

Instead of run, i alternated bt row and bike – the only animal walk that I couldn’t do or find a position that  I couldn’t avoid pain was duck walks

PM

Mcgill big 3

done

+

A1 – Crossover stride jumps x 3 reps/side, rest 30 sec

done

A2 – Double scissor jumps x 3 reps/side, rest 30 sec

Felt more athletic this week even though i’m favoring the toe

A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets

done

B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, 3 working sets @ 165-185lbs, 3 working sets @ 185-205

175-175-180-185-195-200

C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, 3 working sets @ 255-275lbs, 3 working sets @ 275-295

255×3, 275 x 2 – just not a good day here. Went for the jerk on the first one and my toe made me super gun shy and that effected me the rest of the way through. Next set attempted the first jerk and just was in my own head so just cleaned the 2nd rep. On set 3, was just becoming a mental midget and had no confidence left

D – 1-1/4 back squats x 3, rest 2-3 min x 5 tough sets

245×3, 255×2

E1 – Banded abductions from glute bridge hold x 15-18, rest 30 sec

done

E2 – Banded pullthroughs from sumo stance x 8-10, rest 30 sec

done

E3 – Split stance KB russian swings x 6/side, rest 90 sec x 4 sets

done

F – Ido Portal half kneeling diagonal stretch x 30 sec/side x 4 sets

Didn’t try, will try and do it a little later on with my foot plantar flexed

Quick note on travel plans….I am now flying back on Monday. I should be able to get some kind of session in, especially if I can do it in the garage. So if there is any really important pieces in the design than could save it for tuesday. And I would be able to hit a double pretty easily on Tuesday.

tttTD (follow your proposal here, see the workout, then unplug and plan on your own) 

30 – I planned my warm up well, and executed my warm up the best I could, but I could tell i was in trouble when trying to hit some high output on the bike in the warm up, leg drive just wasn’t there. Wanted to be done with burpee around 2:30, but knew that was going to be tough when I was at the 13 – 30sec in and it felt like work, so I just tried to settle in and not get too discouraged. Snatch was truly a grind. I was breathing heavy, was having to brace so hard to complete each lift. What I am proud of is, when the time was runnning down, I went back to cycling the db well for 2 sets of 6 to finish out and make quick rest bt and got the first wall ball up in 5 seconds or less. I did, 5-5-5 with drop, breath and go, and 15 to finish out. My body was super tired and not much gas in the tank, but some small victories for myself in the fact I am happy I closed strong with the db, I had a plan and anticipated where my limiters would be and was prepared when they happened. Other than a low wall ball score, I really like my process.

+

A – Hang squat clean doubles, new set every 90 sec x 5, last 2 sets tough

Legs were pretty tired so went for qualilty and consistency at 185

B – Front squat 3×3, rest 3 min, heavy across

245 was heavy across

C – GHD situps – accumulate 60 for the day, broken however

done

We went from deload last week to you are going to die within 5 days…..

AM

Every 8 min x 2 sets

Row 1k

8 bar MU

12 dbl KB hang snatches @ 53/hand

60ft dbl KB front rack walking lunge

6:14-7:08 – goal on row was to pace in 4 different 250m sections, come out strong, cruise around 1:45 in the middle, don’t fight to hold the pace from 500-250 let it happen but stay consistent and smooth. And last 250 was to not drop off too much but lower spm to around 22/23…. ub on muscle ups, first set no problem, second set was contemplating not but when I got into it I said just go for it. Broke up the snatch strategically and lunges didn’t break on the first round and only broke to turn around on the second.

+

Every 8 min x 2 sets

AB 60 cals

2 rope climbs

12 dbl DB box step overs @ 50/hand, 24in

BB OH WL 50ft @ 115lbs

7:11-7:57 – step overs were the death of me. Was off bike first set was sub 4 but don’t remember exactly, 2nd was about a minute before I could even move anything. Second set – was disciplined at quick transitions, breaks in between are another story. OHWL was a huge fight mentally and physically

+

Every 8 min x 2 sets

Ski erg 800m

12 dbl DB devil presses @ 50/hand

30 kipping HSPU

7:50-9:14 – was pretty smoked at this point but fought hard to mnetally finish the devils press – I think I attacked them way better in the 2nd set, but was so shot at that point on the ski erg with so little time to rest that kind of screwed me. In the second round of devils press I quickly decided I was going to do 2 quick break, 2 quick break, and then when I got to 6 I did 3’s to finish, and handstand push ups took longer breaks than I should’ve

PM

1k runs from last week, lets get some running volume in if weather cooperates this week

4 sets of 1000m – my hamstring tendons held up, I could feel them getting slightly irritated so I only did 4. Really nice local track to run on, however, I didn’t plan well and ran the last 250 of the first 3 sets into the head wind, wasn’t really accustomed to running into the wind on the track so it definitely made it harder to increase intensity on certain 250m portions. 4:45 – 4:52 – 5:05 – 5:08 – lastly, during the 2nd or 3rd run, I thought to myself, you must not expect me to get a ton of wall balls tomorrow so I’m just going to fatigue the body, legs and brain on friday.

A – Power clean/Push jerk triples, TNG at shoulders. rest 2-3 min bt sets x 5 working sets

175-185-205-215×2

B – BB deadlifts 4 sets of 8-10 TNG reps, rest 2 min, same load across, tough

265-mixed frío on the first 2 and clean grip on the last 2

+

For time

10 snatches @ 135

100ft HS walk (if you fall, kick back up where you came down)

7 snatches @ 165

7 ring MU

4 snatches @ 185

50ft HS walk

1 snatch @ 205

4 ring MU

15:07- paced hard on the first 10 snatch because my biggest fear/limiter in the workout was going to be the 100ft hs walk. First 50 were solid, changed plates on barbell during breaks the next 50. This by far took the longest for me. 165 snatch was a tweener, couldn’t decide to power or squat, loosened up about 3 reps in and tightened it up quite a bit. 3-2-2 for mup, changed plates during breaks. Felt pretty good, didn’t rush. 185 felt the best of all snatches, I think I was 1 rep every 20/25sec. 50ft hs walk was about 40 unbroken, quick shake out and finish. Took a solid minute before 205, I wanted to lift it one time and one time only and worked for every cm of that lift.

A – KB’s hanging from bands strict press lockouts from eye level x 4 reps @ 3112 tempo, rest 2 min x 4 sets

18, 26×3

(bb with banded KB’s. press to top, hold for 2 sec, lower on 3 sec count to eye level, pause 1 sec before pressing back to top)

B – Clean grip deadlifts 4×4, tough, rest 3 min

315 – grip wasn’t a factor but if I had to do 2-3 more reps it would’ve been. Grip felt good in set one but set 2-4

C – Bear hug sandbag carries 200ft unbroken, rest 2 min x 4

Not fun at 150 on the first set and it didn’t get any better. A little nervous for what the progressions will be

+

E2MOM x 10 (5 each)

Odd sets – Row 25 cals @ 1400-1600 cal/hr

Even sets – 3 ring MU + 50ft HS walk

My low back and hamstrings were pretty tired going into this so I used more of a squat pattern with rowing than hinge pattern. But was pretty pleased that I was able to keep the target pace with relative ease of exertion, but I did find that I had to keep my stroke rate higher in order to do so. Muscle ups were good in the beginning (set 1&2) and after that, there was never any issues, I just felt like I was surviving a little more than thriving. Hs walk was solid on round 1, then on round 2 the first 25ft felt great, 2nd 25ft not as great. Then on set 3 same but when going back for the last 25ft I was leaning to my left side and having a hard time controlling my walking, I felt this through my left oblique that I wasn’t able to stabilize and a lot more pressure on my left shoulder. With this happening I made an executive decsision to only go 25ft on the 4th set so I could finish with a little better quality on the 5th set. I did feel my quality was better on the 5th set but at that point I did feel pretty smoked.

Mcgill big 3

+

A1 – Crossover stride jumps x 3 reps/side, rest 30 sec

done

A2 – Double scissor jumps x 3 reps/side, rest 30 sec

If I don’t do these frequently I feel unathletic…it took me a little practice to start nailing this and even then I wasn’t super consistent 

A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets

done

B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, working sets @ 165-185lbs

165×2, 175×1, 185×3 – these felt solid and crisp today

C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, working sets @ 255-275lbs

255×5, 265×1, as good as the snatch felt, these felt like a 1RM for every single lift. My right wrist is giving me some minor issues in the front rack. I can get by in handstand walks and handstand push ups but front rack at time is a little painful, cannot really explain where the limitation is coming from as I haven’t been able to self diagnose. Some days are better than others as it creates little issues, and today on the first few sets it made it harder to nail my jerk as crisply because of the mobility/discomfort, but got better as the sets went on

D – 1-1/4 back squats x 4, rest 2-3 min x 4 tough sets

225 across – tried to not bottom out or bounce on the majority of the reps

E1 – Banded abductions from glute bridge hold x 15-18, rest 30 sec

E2 – Banded pullthroughs from sumo stance x 8-10, rest 30 sec

E3 – Split stance KB russian swings x 6/side, rest 90 sec x 3 sets

done

F – Ido Portal half kneeling diagonal stretch x 30 sec/side x 3 sets

done

12/30 (deload)

AM

A – Below knee Hang Power snatch – 1 rep every 30 sec x 15 @ 50-55% of best power snatch, hold in receiving position for 1 sec each rep

Went 115, this was slightly high as the 5lb plates made an annoying amount of noise when dropped

B – Tall clean pull under x 2/Split jerk x 2 with 2 sec hold in receiving position each rep, new complex every 90 sec x 6 @ 40-50% best clean and jerk

Wrist was really stiff today, so didn’t feel great with pull under….footwork drills have made the split jerk feel crisp

C – Russian KB swings – 15 reps EMOM x 6-8 sets (moderate loading, should be very doable to go unbroken across all sets)

5 sets @ 70, 3 sets @ 88

D1 – 90/90 shin box switches x 3/direction, rest 30 sec

D2 – Bear to bridge switches x 3/direction, rest 30 sec

D3 – Squatting sky reaches x 3/direction, rest 30 sec x 3 sets

done

PM (optional)

Mcgill big 3

+

30 min around the world, low intensity

2-3 strict MU

15ft/direction lateral HS walk against wall

3-4/side counterbalanced pistols (light KB or plate held away from chest as you squat down)

5-6/side single leg GHD hip extensions

Glute airplanes x 3/side, slow and controlled

Banded pallof split squats x 5/side, slow and controlled

Completed at home so didn’t do muscle up work, and bi’s were still super sore from over pulling on saturday. Also didn’t have enough space to lateral walk, so I practiced freestanding pirouette and they felt really good. First time ever practicing these that I could actually feel comfortable turn the proper hand to transition. I did enjoy getting the am and pm, but being a deload definitely helped from an intensity perspective. 

12/31 (deload)

A – Front squats – 4 sets of 8 reps for speed and positional quality, rest 2 min, same load across, focus on quality positions and good speed

165

B – 1-arm Bottoms up KB overhead presses from standing @ 31X2 tempo x 5/side, rest 30 sec bt arms x 3 sets

35 – I would love to be able to press with control for 5 reps the 53 pounder

C1 – Banded straight arm PVC lat pulldowns from hinge position x 10-12, rest 45 sec

done

C2 – Prone scapular swimmers from floor x 20 sec continuous motion, rest 45 sec x 3 sets

done

+

12 min AMRAP @ 60-70% effort

Bear crawl 30ft

Horse walk 30ft

KB crossbody carry 30ft

Lizard crawl 30ft

Ostrich walk 30ft

KB crossbody carry 30ft (opposite variation to above)

This was awesome and felt great, all except for 30 feet of ostrich walks

+

20-30 min outdoor jog, conversation effort

done

1/1 – self directed swim session or OFF

1/2/2019

Bike 8 min @ 250-300 watts

+

12 min steady movement through this series

Dbl KB front rack front to back lunges x 5/leg

Straddle seated Straight leg lift-offs x 8-10 (adjust hand placement on ground to challenge)

Prone scorpion twists x 4/side

Cossack squats x 4/side, controlled pass from side to side

+

Bike 8 min @ 250-300 watts

+

12 min steady movement through this series

Band distracted empty bar OHS x 5 slow reps (mini band around knees)

Band distracted glute bridge hold x 30 sec

Hanging L-sit x 10-12 sec

Ring support L-sit x 10-12 sec

done

1/3 (deload)

AM

A – Heaving snatch balance x 2/OHS x 2, new complex every 90 sec x 8 (35-45% best snatch, crisp movement)

95 – had to hit a ton of warm up reps to feel the crispness, and then settled in

B – Above knee hang muscle clean x 1/Above knee hang power clean x 1/Above knee hang squat clean x 1, new complex every 90 sec x 8 (35-45% of best clean, crisp movement)

135

C – Clean grip banded deadlifts – 10 sets of 2, rest 1 min (50-60% of best deadlift + skinny bands)

205

D – AB 30 sec @ 85% and 30 sec rest x 6-8 sets, sustainable efforts

Did the DSGN burpee EMOM to target with Michelle – which actually ended up working out for the pm

PM (optional)

Dynamic running warmup

+

400m progressive intensity run

new set every 6 min x 2-3, just warmup

+

1000m progressive intensity run, faster every 250m

rest walk 4-6 min x 4-5 sets as able to keep good intensity

4:57-4:54-4:29-4:19 – so I was literally kind of gung ho about going for a run for a pm session. But after warming up, weather had another idea. It was raining too hard and wasn’t going to head up to the gym to hit the air runner so just hopped on the bike and did 60 calories and increased intensity every 15 cals

+

Walk cooldown x 10 min

+

Supine leg whips x 3/side, controlled with hips high

Prone scorpion twists x 3/side

Single arm reverse bridge x 3/side

Alternating Single leg on bench reverse plank hold x 16-20 switches for isometric hamstring stimulus

2-3 times through (let me know if you need video of the last one)

When I read this it was when I got to this piece and too late to text you/email you and get a reply so I did the best deductive reasoning I could to figure it out. 

1/4

tttTD (Jacob Morris)

9:26

So I have a thought and semi-question (submitted in email) – poor planning/warm up on my part. Went earlier in the am which is not an excuse I just need to have a better plan in place for warming up when I sleep in a little and get rushed for time in the gym. Wall ball unbroken, ski I was actually proud of myself as I held a pace faster than I had confidence in, about 1100+ – I don’t have as much exposure to pushing the pace so not sure where my capacity and confidence lies here at all. DB snatch is just a slow cycle time for me, I believe it took me around 1:20ish to complete. Box jump overs were just slow, as much as I wanted to talk myself into going faster I just didn’t, and just tried to keep moving. I did make a quick transition to my first round of muscle ups and did 6, but my rest bt the next 2 breaks was very poor. Rep was 6-4-5…..after the ski I started blaming myself for a poor warm up and could never mentally re-shift my focus and get truly uncomfortable. 

+

KB drag throughs from front plank hold x 6/direction, rest 60 sec x 4 sets, stable trunk/torso

done

4 sets

AB 600m/Ski erg 300m (alternate each set)

10 burpee box jump overs @ 24in

15 chest to bar pullups/15 toes to bar (alternate each set)

30 wallballs @ 20lbs

rest 3-4 min actively between sets

3:24 – 3:54 – 4:13 – 4:45 – this absolutely smoked me…..I do feel a little sluggish from the holidays, maybe not as much food, but haven’t been as clean with drinking enough water to offset adult beverages. All gymnastics were unbroken and wall ball unbroken but don’t feel gymnastics was crisp. Did push the burpee but I think this did play a role moving forward. Bike didn’t have measurement for m, so rounded up to mark for miles. 

+

E2MOM x 6 (high effort)

TNG Power Snatches x 4 @ 135-155lbs

Bar over burpees x 8

Thought i was going to die going into this, so had to rest to almost full recovery. Each round was bt 29-34