Ben Plotnicki

tttTD (AB->10RFT)

18:29

(2:41 off bike)

5 rounds down @ the 10 min(ish mark)

For all the confidence I had from my burpee work yesterday, it definitely started strong and then faded around round 5 or 6. Overhead squat cadence was slow and methodical, should’ve trusted myself and pushed faster, round for round not that big of a deal but over the course of 10 rounds I know that added up. My legs were pretty tired going into the day. TTB felt pretty good, I started getting dizzy in the 6th round and that made me take a longer path to the bar extending that transition. The one transition I felt really good about was after burpee into the OHS.

A – Hang Muscle snatch x 3 + Snatch balance x 3, new complex every 2 min x 6 (95-115)

95 for 5 – 115 on the last

B – Below knee hang squat snatch double, take 5 sets to find tough load for the day

185 

Load felt really good, the only reason I called it there is I wasn’t ready to control the negative at heavier loads on the shoulder 

C1 – 15 thrusters @ 95lbs, rest 20 sec

C2 – 10 bar facing burpees (finish these sub 45 sec), rest 20 sec

C3 – 15 thrusters @ 95lbs, rest 3 min x 3 sets

Making the 10 burpee under the 45sec was not a problem at all, I would say I was bt 35-40sec each round. I even tried something here that I never have and that was not turning the same way for every single rep. Had a good pattern and plan to make for a good consistent turn. The second round of thruster, did the pause and breath at the top. The 2nd set was of course a fight but I trusted my squat mechanics and tried to keep the breathing in a good place.

+

For time

40 row cals

30 wallballs @ 30lbs

20 kipping HSPU

10 burpee bar MU

10:42

Was kind of uninspired for this piece, I went hard and put a ton of energy and effort into the thruster/burpee/thruster and feel it took a ton of mental energy out of me going for it and felt the carryover into this one. Had a hard time mentally pushing the row, wanted to do the wall ball in strategical breaks of 3, but missed the ball in one of the later sets and forced into 4 breaks. HSPU were not on today, but that’s 100% my fault. I did not warm them up, just trusted that I would be fine and I was no where near it. Bbmu was about the only redeeming quality here, just tried to find a consistent rhythm of continuous movement, but I was favoring my right side trying to take pressure off of my shoulder in the pressout.

A1 – Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 30 sec, Strict HSPU AMRAP(-1), rest 90 sec

1st – 8-4-3 2nd 6-4-3 (bad hand position on the first set, then feet came off the wall when I had about 1 more in me

A2 – Parallette L-sit – accumulate 45 sec in as few sets and on as little rest as possible, rest 90 sec x 2 sets

15ish sec for the first L then it went downhill fast, chipped away with 6-7 sec at a time

B2 – Filly lunge x 50ft (one arm front rack one arm overhead, switch at halfway), rest 30 sec

Felt more comfortable with right hand overhead first. These skyrocketed my heart rate, no turn around for 50ft just straight through with the switch halfway. 

There was a group doing the metcon, so I paused after the 2nd set and returned afterwards to finish up set 3&4

B3 – (Strict pullup + push away to tucked front lever + controlled negative to dead hang) * 4-5 ‘reps’, rest 90 sec x 4 sets

Loved this movement, only went for 4 each set, was going to go for 5 but the quality of my negative on the last rep was starting to fade

C – (Ring MU x 1 + Strict dips with pause in bottom x 3) x 2-3 ‘reps’, rest 2-3 min x 3 sets for quality

Shoulder was not having the dip today at all. Even tried on the parallel bar but wasn’t happening

+

3 rounds for time

7 dbl DB power cleans @ 50/hand

28 DU’s 

1:47

rest 4 min

3 rounds for time

10 1-arm DB hang split snatch @ 50

28 DU’s

2:20

rest 4 min

3 rounds for time

5 dbl DB devil press @ 50/hand

28 DU’s

2:30

AB 3 min @ 125 watts

AB 3 min @ 175 watts

AB 3 min @ 225 watts

+

Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)

+

Every 2 min x 8 rounds 

19 wallballs

19 row cals

28-26-28-27-24-20-17-4

For the first 5 rounds, I thought I was moving slower than last week, I never panicked but I was a little concerned that something was off. But I kept chipping away. In reality, I was holding a slightly higher cal/hr, it didn’t buy much time of course, but it definitely created a bigger drop off from set 7&8, but that was as much stressing about my overall perceived effort as it was actual effort.

+ (rest no longer than 6 min after finishing)

A – Front squat from rack – 3,3,3,3. build with each set, only last one in danger of failing. rest 3 min

165-245-255-275

B – Clean grip deadlift lockouts from above knee – 3,3,3. rest 3 min, heavy

325-345-365

Bike 10 min just above conversational effort

done

+

A1 – Band assisted front lever pulls x 3 with controlled negative, rest 30 sec

Done – felt good core control and activaiton

A2 – Ring tick tocks x 2-3, rest 60 sec

Both positions felt really solid today

A3 – Parallette shoot throughs x 4/direction, try to keep hips high as you pass through, rest 90 sec x 5

Improving here as well

B1 – Power snatch * 15 unbroken @ 75lbs, rest 30 sec

check

B2 – Ring MU x 8 for time, rest 4 min x 2 sets

41 & 1:04 (7/1) (5/3) – I didn’t want to fight for 8 unbroken becaue I felt the risk was way greather than the reward. On the 2nd set I was hoping with a smaller set I would make a shorter rest period bt sets, but didn’t feel like pressing the issue

C1 – Dbl DB box step overs x 8, @ 50/hand, rest 15 sec

done

C2 – Burpee box jump overs x 12, rest 3 min x 3 sets

45-43-45

+

Side plank press ups x 6 into side plank hold x 20 sec, rest 40 sec bt sides

done

Front plank on rings with small circle traces with hands x 30 sec (switch directions of circles at midway), rest 40 sec

done

Archer pushups on rings x 6 with single arm lateral reach and 6 with single arm overhead reach, rest 90 sec x 3-4 sets

Did 4 reps w/standard positon on the ground

tttTD (DU/DB/WB)

113

(28/26/22/18/19)

All dubz ub – db power clean ub rounds 1,2,&3. At this point I could feel my lats were so lit up that it was making me feel like I was starting to move way slower. Breaking was an attempt to minimize transition time from db to wall ball as well. I feel I transitioned pretty quickly but I mismanaged the clock. I thought I had less time then I did and I lost an opportunity at least to 2-3 more reps. The last round goal was same break and transition, however, that round transition was poor and didn’t want to pick up medball. Goal was to pick it up and not break until time sounded. I did do those 19 reps ub but I wasted at least 10sec before I picked up the ball. Overall, I’m pretty happy with this one, even though I left some reps out there. I had a poor night’s sleep as my shoulder kept waking me up. But I prioritized a warm up to make sure DU didn’t irritate my shoulder which they had in the past, and they didn’t. Ever since the injury, I haven’t been able to do “game standard db power clean” with the db’s touching outside of the feet, today no issues. I did no rep myself on 2 reps as one db touched the ground and the other did not. Overall happy with the no pain issues. With a judge and a counter I can keep working better to the bell, the mental stuff should be upped when it comes game time as well.

+

Row 750m (finish times between 2:40-2:44)

rest 30 sec x 2

rest 5 min x 2

2:43.9 – 2:43.3

2:43.2 – 2:44.0

First rowing workout on the home rower. Having the metric to shoot for played a huge role. I stayed mentally disciplined on rowing mechanics and never pushed to hit the time target.

Every 4 min x 3-4 sets as able to stay consistent and aerobic with this combo, accumulate some volume at controlled intensity

2 rounds of 

10 thrusters @ 95lbs

10 chest to bar pullups

1:31 – 1:33 – 1:42

Only reason for falloff in set 3 was I had to fight for reps 5ot6 to 10 in the second round. This fight I feared was going to make me lose utilization of the aerobic system. I was also pretty intimidated by this piece. Thrusters felt heavier than they should’ve but they were smooth and rhythmic. First 10 I always moved quickly in and out, second 10 I would take the pause at the top. This is one of the first time I remember having confidence in c2b and it coming to fruition. It was great for 55 reps, the last 5 were just choppy and a grind. 

+

EMOM x 12

Min 1 – 6 hang squat clean thrusters @ 135

Min 2 – 6 hang power snatches @ 135

Min 3 – 6 OHS @ 135 (take from floor)

Min 4 – rest

Shoulder did not like the hang power snatch at all, even warming up with a lighter load, it was just not having that movement. I even tried a few reps from the ground but was borderline painful/irritating. So I just pulled the movement out all together. And did EMOM x 9 

+

Every 2 min x 5 sets

Squat clean x 1/Push jerk x 1/Split Jerk x 1 (moderate loading, keep good speed on cleans and good footwork on jerks)

185 across, and I figured something out today, that my footwork is very relative to my grip on the bar.

A1 – Tucked front lever on bar x 15-20 sec, rest 1 min

20-16-16-15 and fight for 15 the last 2 sets

A2 – Tucked L-sit from straight arm ring support x 15 sec into hollow body ring support ALAP, rest 2 min x 6 sets (same)

12 sec (up 2 from last week)

B – Lean away pullups on rings @ 41X1 tempo x 4-5, rest 2 min x 6 sets

4 across

C – Feet on floor ring MU turnover only x 15-18 reps + 24 (12+12 this week) static hold in bottom of dip after last turnover, rest 2 min x 4 sets

Felt much stronger in the bottom static hold

+

Every 8 min x 4 sets

AB 45 cals

10 dbl DB box step overs

5 dbl DB devil presses

60 DU’s

4:41-5:05-5:30-6:11

Drop off was on the bike. On set 3 I tried setting the db’s down on the box at rep 6 or 7, to regrip and give myself a hopeful chance at quciker in and out of the devils press. I also took a 15-20 sec break after devils press as I went unbroken with my dubz on set 3, I broke several times on the previous 2 rounds. Set 4 I only broke once, with a similar strategy. This was horrbile and do not know why you don’t like me.

+ 

Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)

done

Knees bent GHD hip extensions x 8-10, rest as needed x 4 sets

Done @ 8