Ben Plotnicki

A – Dbl DB devil press x 12 reps for time, rest 3 min actively on bike @ easy pace x 3 sets

1:05 – 1:00 – :59.999999999 (I’m giving it to myself) – was just faster getting to the ground on set 2&3

B – Dbl DB step overs @ 50/hand – 16 reps for time, rest 3 min actively on ski erg @easy pace x 3 sets

51-49-50

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For time

40 wallballs @ 30lbs

40 toes to bar

30 front squats @ 95lbs

30 chest to bar pullups

20 PC/PJ @ 95lbs

10 bar MU

15:07

Was a little bummed with this one, for starters I missed the last rep of the BMU, I did 6 & was going for 4 but I got into my own head with some positioning things on the technique and when I went to turn over on the last rep my wrists were below the bar and I couldn’t grind my body to stay up and finish. The other bummer was, I over strategized thinking the bar muscle ups were going to be harder with all the gymnastics pulling. In hindsight I could’ve been way more aggressive especially since my missed bmu was technical not out of fatigue. Chest to bar felt much smoother than the work on Wednesday, went 12-10-8, breaks were a little longer than they should be but that was also a play into the pre-planned strategy.

EMOM x 8

Odd min – 4-5 ring MU

Even min – 6 squat clean singles @ 155lbs

5-5-5-4

This skyrocketed my heart rate from jump…….from a movement perspestive not sure if I was holding my breath on the rmu or not, from a life perspective, I did not sleep well last night so I’m sure the combination of lifestyle for the day whatever tactics I was using on the muscle up was leading to this. The negative of this was that I could never really get it to come down for the rest of the session

+

EMOM x 8

Odd min – 12-15 chest to bar pullups

Even min – 6 squat snatch singles @ 115lbs

15-12-12-12

Felt much better on the ss than I did in the scln, but I did not feel smooth and crisp on the c2b

+ 

AMRAP 15 min

12 single arm KB hang snatch @ 70lbs (6/arm)

4 strict HSPU

8

In all honesty, the kb was hard but not unbearable, it felt good through 4 reps on each side but it was the last two reps that felt hard and heavy. The big reason for not pushing here, even with grips on the kb was shredding my hands and was just super uncomfortable and that got extra sensitive each round

(rest 5 min)

AMRAP 10 min

10 hang power snatches @ 75lbs

5 strict bar dips

7

(rest 5 min)

AMRAP 5 min

10 single arm OHS @ 50lbs

10 HR pushups

5

Not the best overall day, but I felt like I did a better job of grinding through after the first emom pieces and the 15 min amrap. The hang power snatch was slightly uncomfortable on my grip but that was much easier to maneuver than the kb was.

For time

40-30-20-10-20-30-40 cals 

Row cals

Bike cals

Ski cals

37:40

My row pace has felt pretty good lately and goal throughout was to never dip below 1200 – was pretty good for the most part, there was a few of the sets that I dipped for a stroke or two, but I wanted my row to set the intensity. Tried to play little mental games on the bike to get the wattage up from time to time, on the way down did pretty good job of never dipping below 300, on the way back up was a little more of a fight especially in the set of the 30. Ski was survival and goal was to stay above 1000 cal/hr – a little bit harder but for the most part I made it. 

+

Everything from this point was a grind and was just happy to get through it all. No improvement on times of isometric work

Strict toes to bar x 5-7 into hanging L-sit ALAP

GHD hip extensions x 10-12 into GHD sorenson hold ALAP

Overarching side plank press ups x 10-12 into star plank ALAP

2 times through, rest as needed

A – Clean and jerk – build to tough double for the day, less than 20 sec bt reps

260

Missed the second jerk at my attempt at 265

B – Squat clean – 10 reps for time @ 225lbs, 1 set, hit it hard

1:28

I glanced at the clock when getting ready to grab the barbell for the 8th rep and it was at 44 seconds, what flashed through my mind was that I could finish sub 60sec, with that I rushed rep 8, didn’t finish my pull and bar was too far forward to save it. The cost of that miss was big as far as lost time goes. I did feel some leg fatigue, was a little concerned that it might lead to a missed rep coming out of the whole but wanted to push it and find out. I would say rep 7 was where I started having that thought. Could’ve lead to the miss along with visually seeing the clock as well. 

C – Double barrel front squats 4 sets of 3, rest 3 min

185×2, 205×2

+

8 rounds

1 rope climb

10 back squats @ 95lbs

6:24

Every time I went to really speed up my squat cycle from around round 5 or 6 I could feel some low back discomfort. Not a problem at all when I was just steady down and up, but if I tried to speed it up is when I felt it.

TTT Throwdown workout week 8

1:30.4

29 reps

Broke twice in my handstand walks – once in the very first round and once in my last round – tried forcing that round instead of trusting myself and not be stressed by the clock

On a bigger note, not sure if I have every row’d in the 1:20’s before and when I started my row my goal was to go about 90% for the first half and push a little harder with 200m left. At that point I thought not sure if I have every hit that number before and I decided to go for it. I had paced it too much in the beginning to hit the 1:29 and I’m really not real sure what my pr is but if it isn’t this it’s pretty dang close. But was pretty happy and excited that I went for it and didn’t absolute screw me in the amrap. Might not have set me up for my best effort as 315 got REAL heavy REAL fast.

+

Back decompression

A – Wall assisted glute bridge hold with hard posterior pelvic tilt 90

sec on, 3 min rest x 2

done

(https://www.instagram.com/p/BnTq6lSFfJJ/?taken-by=defrancosgym)

B – Prone/supine scorpion twists x 5/side/position x 3 sets, rest as needed

done

C – Frog pumps from supine 3 sets of 40, rest 90 sec

done

Run 400m @ high aerobic effort, rest 20 sec

1 set Ring MU AMRAP (-2), rest 2 min

7-5

Run 400m @ high aerobic effort, rest 20 sec

1 set Bar MU AMRAP (-2), rest 2 min

9-7 – on the first set I had at least 3 more reps in me but my grips got tangled up on the bar and was trying to adjust it on the top of the bar and got in my head when I tried to turnover rep 10

Run 400m @ high aerobic effort, rest 20 sec

1 set TNG Power snatches/TNG Hang Squat cleans @ 155lbs AMRAP (-2), rest 4-6 min x 2 sets

(first set the BB movement is TNG power snatches, second set the BB movement is TNG hang cleans)

5-9 – on the squat cleans I could’ve grinded out a few more reps but it was just the line of want and can.

My heart rate was around 150-160+ on the runs and even trying to slow down still kept the high aerobic effort around that range

+ (rest to recovery)

A – Axle bar shoulder to overhead x 10 reps @ 135lbs, rest 2 min x 4 sets

Done – is the goal here just some movement variance? I wasn’t comfortable push pressing the axle bar, just felt more comfortable to jerk it…definitely like the vaiance and the challenge of the different mobility position with the axle bar

B – Pressing snatch balances x 4 + Tempo OHS x 4 (3 down and 3 count in bottom), rest 2 min x 4 sets

75 – stayed at 75 across just felt like i had a better focus on the tempo

C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 8/arm, rest 30 sec x 4 sets (moderate loading, tempo priority)

Was running out of time so I used 25’s to keep the focus on the tempo

Thoracic would not open up at all today and nervous system was pretty run down. It’s not a cumulative thing, it’s just this day. Normally Wednesday’s are manageable but this one was not and you just can’t quite grind through squat snatches.

A – 5 squat snatches for time @ 185lbs

rest 3 min x 3

1:04 – 1:42 (1 miss) – called it – started off with a miss, then reset the clock and missed on rep 3

+

With a 30 min running clock:

For time:

10 bar facing burpees

20 cals assault bike

10 bar facing burpees

2:12

… rest until 5:00

15 min amrap:

Row 16 cals

8 burpees to 6″ reach

8+ 17

…rest until 25:00

For time:

10 bar facing burpees

20 cals assault bike

10 bar facing burpees

2:33

+

Ski erg 10 min cool down

Was trying to see how slow I could go but still keep the machine registering that I was moving

For time

100 cal row

100 cal ski

100 cal AB

17:48

4:54

5:52 (on ski)

And whatever that translates on the bike

With the last 15-18 cals on the rower I kind of pushed it a little harder to finish, set a goal to not dip under 1200 and I started creeping towards the majority of the time around upper 1200 – 1300. The finally push kind of set up the first minute of the ski to be a “throwaway minute”. I made a quick transition to the ski and goal was just to move until I could get my “sea/ski” legs under me. Goal here was to stay about 1000 cal/hr and was fairly successful for majority. Same here as the row when I started getting close I wanted to push to finish. This left the first minute on the bike a little bit of a throw away as well. It took me a little longer to get up to speed and settle in to 300+ watts. With about 22 calories left I started pushing the wattage in the 400’s and then I started pushing them into the 500’s. As soon as I got done I felt I could’ve started pushing the bike pace a little bit sooner. That is my only regret in this piece.

(warm up really thoroughly for this, get nice and sweaty and spend some time at your target paces on each machine)

Getting nice and sweaty in this humidity is pretty easy

+

Strict toes to bar x 4-5 into hanging L-sit ALAP

4 and around 8-9 with good quality active position

GHD hip extensions x 8-10 into GHD sorenson hold ALAP

30 and 25 – sorenson always make me a little dizzy

Overarching side plank press ups x 8-10 into start plank ALAP

Couldn’t see clock here so just pushed it and didn’t have much time getting to this point

2 times through, rest as needed

A – Clean and jerk doubles @ 84%, rest 10 sec/2 min x 4

235 –

B – Clean and jerk singles @ 92%, rest 2-3 min x 4 reps

265 – pull felt pretty good today but jerk didn’t feel like it had a ton of power behind it. I would translate it to not feeling comfortable in my dip and drive phase

C – 1-1/4 front squats 5 sets of 3, rest 3 min

235 – ummm these sucked, but still better than 3 sets of 5

+

For time

9-15-21

PC/PJ @ 95lbs

Kipping Ring Dips

7:02

Tried to cruise in the beginning becuase I wanted to make a hard push in the end on the ring dip with short rest. Fell a little off my pace as I was not comfortable today with my high heart rate from the pc/pj. Did not have a killer instinct with the barbell, my legs were still sore from Saturday and pushed them hard today. The good thing is, I didn’t let this fall into a negative feedback loop today. Just didn’t have the umph

A – Split jerk – 1 rep every 45 sec x 15, build in load every 5 reps

205 – 220 – 235

B – Pressing snatch balances 5sets of 5, rest 90 sec

95×2, 100x 2, 105x 1

I feel like when we did a few weekly progressions of these several years ago, my shoulder stability and bottom position were most confident

C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 8/arm, rest 30 sec x 3 sets (moderate loading, tempo priority)

25 – went lighter than last week and was way more legit on tempo

+

For time

30 cal AB

10 ring MU

10 strict HSPU

30 cal AB

7 ring MU

15 strict HSPU

30 cal AB

4 ring MU

20 strict HSPU

18:20

Even though I feel it has been a while since we have done ring muscle ups in a piece, I felt pretty good with them today, and I smoothed them out as I went. And I found some good timing and rhythm patterns in them too.

Hspu started out shaky as my right shoulder felt like it just wasn’t able to get in a good pushing position, but it loosened up as I went.

Got done with the last 4 muscle ups around the 14 min mark. I also feel that it took me 2 minutes in change to get the last 8 or 10 reps, the first 10 were decent but it was the last 10 that were the biggest grind.