Ben Plotnicki

AMRAP 12 min
10 cal row
10 thrusters (start at 75lbs, add 20lbs each round)
106

Tried to look many places to see if I could find my score from last year, but I could not find it. Last year I think I remember pacing the row and pushing the thruster. Today I pushed the row a little more, felt a little weaker with the thruster, but i’m well aware that we havent been getting a ton of knee flexion exposure in the front rack, so I was a little bummed but not too pissed. First 2 rounds was around 1700cal/hr, and then after that told myself I wasn’t allowed to drop below 1400. Could’ve had a better warm up with more CNS prep but most of my warm up was energy system relative with the rower and light barbell cycling. Good reminder for the future.

+
shoulder extension protocol and hip movement quality

done
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)

done

KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
+
A – Paused snatch x 1/Below knee hang squat snatch x 1/Squat snatch x 1 – 5 sets, rest 10 sec bt reps, 2 min bt sets

155-165-175-185-195

Went for 205 again and missed the hang

B – Front squat 4 sets of 8, no longer than 1 sec pause at top of each rep, rest 3 min
235 across.

I survived, might have been way to aggressive. Went up 10 lbs from last week on sheer will and determination

C1 – Sumo deadlifts x 6,6,4,4, rest 90 sec
305-315-325-335

Felt heavy as shit today

C2 – Band assisted L-sit from floor x 15-20 sec, rest 90 sec x 5
done

D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
done

I got almost everything in, tried to get in and get everything done before Murph started.
Shoulder extension protocol
+
A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps

This felt really really solid and better control today.
B – Parallette shoot throughs x 3/direction x 4 sets

Done – 3 sets – felt really good – going to do a few more sets in warm up on Tuesday
C – Jumping ring MU transitions into stable catch and dip – spend 5-6 min working on catching solidly with good tension and control

Spent about 4-5 minutes here.
+
15 unbroken C2B pullups for quality, rest 120 sec
15 unbroken kipping HSPU for quality, rest 120 sec x 3-4 sets

The first 3 sets felt like the best set of c2b pull ups I’ve ever done, felt smooth crisp, fluid and in super control. I felt in such control that I was solely focusing on breathing patterns, kind of felt like I was in the matrix while focusing on breathing in set 3. 4th set still felt good but reps 12-15 felt a little forced.

Hspu felt better than last week but still not as fluid.
+
D1 – DB zottman curls x 6-8, light load, rest 1 min
D2 – Commando rows x 6/side, rest 1 min x 5 sets

Only got in 3 sets
E – Mini band scap stability series

Only got this in because I was doing it while everyone was on the 1st murph run

Great positive note, zero pain on the eccentric of push up. Concentric felt good but just a little baby amount of discomfort.

There were plenty of positives today, but not the best overall output. But at the end of the day, I’m okay with some things.
Shoulder extension protocol

done
+
For time
15-12-9 deadlifts @ 225lbs
50ft HS walk
(rest 10 min)
For time
12-9-6 deadlifts 275lbs
3-2-1 rope climbs to 15ft
8:04

5:19

Handstand walks did not hurt at all, and that is the most important thing of all. This is the first time attempting handstand walks since the open so major limiter and it was much more on ability to maintain good midline position and control. My breathing was also way off and this setup poor breathing for the second piece as well.

Rope climbs – not only was my breathing off in the first one I think I might’ve been holding my breath in the first rope climb and this effected me pretty good as well. At first I thought I was just inefficient on rope climbs but I mostly think it’s poor breathing habits since we do not get as much exposure there.

With not feeling great with my breathing today, I just wasn’t comfortable pushing anything.

+
Hip flow x 5-6 min continuous movement

done
+
Box breathing from supine x 6-8 min, 3142 tempo

done

3 sets
Bent over plate shoulder extension – 5 sec hold at end range, then move into hip extension working on maintaining the angle of arms and torso
KB drag through from front plank x 5/direction
Light bottoms up KB carry at 90/90 position x 100ft

done
+
A – Power clean x 5/Push press x 5, rest 2 min x 4 working sets

165-180-195-205

Didn’t really know what to expect. First set was a little iffy, but it got better as I went. Did not adhere to the 2 min rest as much as I wanted to on the last set

B1 – DB bench press x 6-8 reps @ 31X1 tempo, rest 1 min

35 – if I kept a neutral position this was a no go. But manipulated the angle and made it happen. Was also super weak here.
B2 – Band resisted DB rows x 6-8/side, rest 1 min x 4 sets

60 w/a thicker band
+
Row 10 sec HARD, 1 min slow strokes x 4

Kept rower around 1:21 – 1:22 was pretty stoked about that
+
AB 10 sec HARD, 1 min slow spin x 4

I think 1300 watts was about where I stayed at.

For time
20 1-arm alternating DB snatches @ 50lbs
10 bar MU (change this for 30 C2B if this is painful)
20 1-arm alternating DB snatches @ 50lbs
30 BBJO @ 24in
20 1-arm alternating DB snatches @ 50lbs
50 GHD situps
11:34

Muscle ups were 6/4 – might have been able to go for all didn’t but didn’t want to risk it. Felt fairly decent it wasn’t until around rep 7-8 that I felt any discomfort. Was also trying to be more aggressive on my kip than I ever recall because I didn’t want to press out too much just in case. I don’t feel my hollow body position was as top notch as I’m accustomed to having. And what I felt wasn’t bad it was just there.

Burpee weren’t bad either. Just knew I couldn’t go very fast on them, or was scare to push the pace on them too much. Tried to keep moving but at times if my hands were in a bad position I could feel it.

Just couldn’t power through ghd. Felt low back fatigue in the late 30’s. Also the last set of snatch felt like poop, I’m assuming it’s because this is the highest volume I have done with those type of movments at some relative intensity in a while.

+
5 rounds
50ft/side lateral sled drag
100ft reverse sled drag
15 BB hip thrusts with back on bench
rest as needed

done
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)

done

KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
+
A – Below knee paused snatch x 1/Squat snatch x 1 – 6 sets, rest 10 sec bt reps, 2 min bt sets
145-155-165-175-185-195-205

Was feeling pretty good so I did an extra set and it felt the best of all of them at 205 because I knew I had to stop dicking around.

B – Front squat 4 sets of 6, no longer than 1 sec pause at top of each rep, rest 3 min
225 across

C1 – Sumo deadlifts x 8,8,6,6, rest 90 sec
255-275-315-325-335

C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 5

done
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
done

Shoulder extension protocol
+
A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps

First few reps, I think up to 5, extended 1 leg in the tucked lever, but 5 was about all I could do of that with good quality
B – Parallette shoot throughs x 3/direction x 3 sets, just adding some dynamic catches in here for shoulder extension, so start cautious but slowly build in speed/range

This felt really good today
C – Jumping ring MU transitions into stable catch and dip – spend 5-6 min working on catching solidly with good tension and control

Did 3 reps EMOM x 6

Felt zero issues with this at all
+
12 unbroken C2B pullups for quality, rest 90 sec
12 unbroken kipping HSPU for quality, rest 90 sec x 3-4 sets

Did 4 sets becuase I wanted the volume. Chest to bar weren’t super smooth today. Hspu were a little off but got better each set
+
D1 – DB zottman curls x 6-8, light load, rest 1 min

15 and slower tempo
D2 – Commando rows x 6/side, rest 1 min x 5 sets

50’s
E – Mini band scap stability series

done

Shoulder extension protocol
+
AMRAP 10 min
8 sandbag ground over shoulder @ 100lbs
25ft sandbag bear hug walk @ 200lbs
50ft/arm 1-arm farmer carry (135-155lbs)
5+1

Where I was today only had access to my 150 sandbag for bear hug walk. FC in right side was so much harder than the left. I could feel my QL on the left side big time when carrying with my right arm.

+
Hip flow x 5-6 min continuous movement

done
+
Box breathing from supine x 6-8 min, 3142 tempo

done

A – Dbl KB front rack reverse alternating lunges x 18 steps, rest 2 min x 5 sets

50’s across – felt better today than last week even with the extra steps
B1 – Single leg GHD hip extension x 5/side, rest 15 sec/60 sec

done
B2 – Pendlay rows from GHD sorenson hold x 6-8 reps with controlled negative and spine position, rest 2 min x 5 sets

115 – really love these
C1 – Landmine pivot press x 6/side, rest 15 sec/60sec

+35 – some reps on the left side created some minor discomfort but overall not bad
C2 – Bent over band resisted single arm DB row x 6/side, rest 15 sec/60 sec x 5 sets

70s
D1 – Rotating elbow planks x 10 sec/position x 3 ‘cycles’, rest 30 sec

Holy shit, once again completely underestimated how difficult this was
D2 – Banded bird dogs x 5/side, rest 30 sec x 4 sets

done
E – Frog pumps 60×3, rest 90 sec

Holy shit again, 60 made for a nasty little burn