Ben Plotnicki

A – Squat snatch – AMRAP 30 sec @ 165lbs, rest 30 sec x 3, rest 3 min x 2

5-4-5

5-3(1 miss)-4

1st set – limiter was more squatting endurance towards the end of set 2

2nd set – low back became the limiter and miss was just lack of technical focus brought on by negative feedback from fatigue.

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With a 9 min cap

3 rounds for time:

30 cals assault bike

17 CTB pull ups

7:11

Beginning at 10 min:

3 rounds for time:

30 cals row

12 DB step overs 50/hand, 24in

10:52

bike/C2b

This was extremely intimidating on paper and was slightly worried I wouldn’t finish under cap. All pull ups UB but the last 3-4 reps in round 3 were starting to become quite a bit less efficient. 2nd round of bike was mentally the hardest to really get after it, took me about 30sec or so to feel back like I was in control of the workout. Overall pretty happy with my effort here. I would love to revisit this on a day way I am a bit more snappy

Row/db

This was a whole other story. I kind of went for it on the first part and even though I felt recovered going into this, gripping the handle of the rower felt like I could create no tension. So generating power on the rower was extremely inconsistent. On the second round my db didn’t clear the box on rep 3 so I lost control and almost fell and at that point probably appeared as if I were trying to workout drunk. Also in that round I set the db’s down on rep 8 or 9. Last round tried to kick it a little on the rower but was having a hard time staying in the fight with any high effort.

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B – Band assisted strict ring MU – with controlled negative – accumulate 18 reps for the day for quality

done

C – Reverse table top plank pressup with 5 sec hold at top, accumulate 18 reps for the day for quality

done

AB 2 min @ 300 watts, into

60 sec row @ 1200 cal/hr

60 sec row @ 1300 cal/hr

60 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

Took a different approach here today, the 60sec/per had a lot to do with this. But mindset in order to have better sustainability throughout the day was that if I fell slightly below my targets my goal was to get back into range w/in a stroke and not try to fight and grind to get back there. This had me feeling better overall and think it led to a better effort on the next piece.

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AB 2 min @ 300 watts, into

3 min AMRAP

6 toes to bar

6 kipping HSPU

24 DU’s

rest 4 min x 3 sets

6+11 – 6+12 – 6+22

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AB 2 min @ 300 watts, into

60 sec ski erg @ 2:00/500m

60 sec ski erg @ 1:56/500m

60 sec ski erg @ 1:52/500m

rest 4 min x 3 sets

Much better here with the slight pace adjustment

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20 min outdoor run/paddle @ 75% effort, easy

Combo work at home

A – Clean and jerk doubles @ 80%, rest 10 sec/2 min x 4

225

Did power/power & full/split

On a few sets/reps was worrying too much about the time and got a little sloppy, that was a good reminder to put attention to detail

B – Clean and jerk singles @ 88%, rest 2-3 min x 4 reps

255

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

195-215×2

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3 rounds for time

20 wallballs

20 GHD situps

50ft HS walk

10:25

Not sure if it was a good idea or a bad idea but went with a 30lb wall ball today. First hs walk did 48ft and broke. But did the last round ub.

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D1 – Strict ring dips x 10/Kipping ring dips x 10, rest 90 sec

It’s a deep deep burn in the chesticles

D2 – Band assisted strict chest to bar pullups x 10, rest 90 sec x 3

done

A – Front rack split jerk x 2, rest 2 min x 6 sets (use blocks and drop between if you can)

185-205-225-235-245-255 – no access to blocks

B – 1-arm DB hang squat snatch x 16 reps for time (8/arm, switch halfway), rest 3 min x 2 sets (alternate starting arm for second set)

42 then 46

Did first set at 50 and second at 70, wish I did both at 70, after the 2nd set I was afraid I would’ve run out of time so I didn’t risk circling back

C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 6/arm, rest 30 sec x 3 sets (moderate loading, tempo priority)

35 – tempo was on point, rest wasn’t 30sec each set

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AMRAP 10 min

50 cal bike, into

AMRAP in remaining time

5 sandbag ground over shoulder @ 150lbs

1 rope climb to 15ft

30 DU’s

3+6

You know, sometimes the 150lb sandbag is so fucking heavy you just don’t want to pick it up. Tried the best I could to “keep moving” with minimal rest between the sandbag work. If I had made it to one more round, I would’ve had to taken a little more rest before the rope climb

A – 12 seconds max reps TnG power clean and jerk 185lbs, new set EMOM x 3

4 across

Got a little sloppy on a few with almost losing eccentric control, and shoulder to overhead would lose a little power on rep 3 to 4

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3 rounds for time

20 Thrusters 95lbs

16 TTB

12 bar facing burpees

8:55

Today was just about survival. First round was done at 2:30ish, second round @ 5:55 so was pretty happy that even how I felt that I found a way to dig in a little. UB on thruster and ttb, today how I felt, I do feel that going UB on both of those gave me some transitional cost. I could also feel everything from monday’s session, my lats felt smoked, my triceps burned, abs were screaming,

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B – Band assisted strict ring MU – with controlled negative – accumulate 15 reps for the day for quality

Took me a while before I was even ready for this, but negative was hard but good.

C – Reverse table top plank pressup with 5 sec hold at top, accumulate 15 reps for the day for quality

One of my faves.

AB 2 min @ 300 watts, into

50 sec row @ 1200 cal/hr

50 sec row @ 1300 cal/hr

50 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

That extra 10sec was tough but still felt pretty good

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AB 2 min @ 300 watts, into

2:30 AMRAP @ 85-90% effort

6 wallballs @ 30lbs

6 burpees

rest 4 min x 3 sets

3+8 – 3+6 – 3+8

I underestimated this quite a bit

Why is the has in this structure the mixed piece in the middle? Of previous progressions we did the burpee in the middle and was curious about that too.

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AB 2 min @ 300 watts, into

50 sec ski erg @ 2:00/500m

50 sec ski erg @ 1:55/500m

50 sec ski erg @ 1:50/500m

rest 4 min x 3 sets

Was about 1 sec off the mark on most

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20 min outdoor run/paddle @ 75% effort, easy

Was going to paddle at home and then came across some car issues

A – Below knee hang squat clean – build to tough single in 15 min or less

300!!!!!!!!!!!!!!!!!!!!

Damn right

B – Back squat – 3 sets of 3 and 3 sets of 1, rest 3 min

Was feeling myself a little bit and probably would’ve been a little better 5lbs lighter. The singles were fine though

315

335×1

345×2

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8 rounds for time

3 bench press @ 165lbs

5 strict pullups

7 GHD situps

8:39

Low back felt a little uncomfortable in ghd in full flexion, could’ve find the proper set up on machine that minimized it

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C1 – Strict ring dips x 8/Kipping ring dips x 8, rest 90 sec

done

C2 – Band assisted strict chest to bar pullups x 8, rest 90 sec x 3

done

TTT Throwdown workout week 5

8 rounds

205

Set up for today didn’t maximize quick transitions, had to walk a little bit from barbell to rig, other than that, this was fun and felt good. Probably could’ve sped up time bt singles of barbell complex. Only once in the workout did I not jump up on bar for c2b, someone was in a close plane of movement and I used that time to catch my breath, I would’ve been fine, but that was really the only time I stopped moving other than having long walking transitions. C2b felt good and could’ve done at least 3-4 more rounds unbroken

Snatch

135-185-205 – missed 215 – was under it, right side of thoracic couldn’t engage and hold lockout

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A1 – Single leg straight leg liftoffs from parallette support x 12 alternating reps, rest 30 sec

solid

A2 – Knee tucks with feet on sliders and hands on parallettes x 7 slow controlled reps, constant hollow position, rest 90 sec x 3 sets

Good stuff

B – Tucked front lever hold on pullup bar with alternating leg extensions x 20 sec, rest 1:40 x 4-5

I’m so out of practice with these so just did holds, no leg extension

C1 – Mini band psoas march from supine x 12/side, rest 45 sec

No mini band with me today

C2 – Single leg strict crossbody toes to bar AMRAP, rest 90 sec x 3 sets (stop when you fail to make contact with bar at the top)

7-7-x hands were so uncomfortable at this point couldn’t tolerate anymore. It was also always might left leg that was the one not making contact at this point.

A – BTN split jerk x 1/Front rack split jerk x 1, rest 2 min x 6 sets

185-205-215-225-235-245

B – 1-arm DB shoulder to overhead x 20 for time @ 70lbs (10/arm, switch halfway), rest 2 min x 2 sets

47

41 – went with right arm first.

The eccentric was harder on my left, but the contralateral balance from the db in my left hand was a difference maker. Also my movement economy from my left felt way better than my right hand. There was even one rep in my left hand that I didn’t get great hip drive and I was able to drop fairly low and make it a smooth clean rep, couldn’t stay the same for the right arm if I was in the same case

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EMOM 12-18 min by feel

1- 14-16 kipping hspu

2- HS walk 30 sec max distance

3- 30 sec bar facing burpees

4- 6-8 bar MU

5- 12 rebounding Box Jumps (start at 20in, work on controlled bounding and good mechanics)

6- 14-16 GHD situps

I actually only went 12 minutes. Had originally planned to do 18, but my handstand walks were shit today, my hands didn’t feel great doing the 6 bar muscle ups, and I felt sluggish all day. Poor night sleep and straight out of the car from the 2 hour drive into my session. Haven’t done a bounding box jump in who knows how long, so getting rhythm with that was off. If there is some value, sneaking this skill in from time to time will be something we like to get touches on from time to time.

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Ski erg 500m progressive intensity, faster every 150m

rest 2 min x 4 sets

Forgot to write down immediately after, don’t remember 10ths of the seconds but remember the whole numbers

1:56-1:56-1:54 (lowered damper) – 1:55

A. Power clean x 1/hang power clean x 2/front squat x 3 – 1 complex on the min for 10 min @50-66% 1RM.

155

Felt really light and strong. Definitely could’ve handled a little more weight

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6-9-12

Overhead squats 165lbs

Bar Muscle ups

6:31

All ohs UB –

Bmu – 6 – 5/4 – 6/4/2

On the last round of muscle up was just mental drained that I struggled to trust myself to jump right back on the bar.

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EMOM 10 min:

Odd- 10 toes to bar

Even- 10 thrusters @ 95lbs

Um – yuck

My hands were not happy here. Not sure why, it wasn’t a ton of volume of bmu but they just hurt on the ttb

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Star plank x 40 sec/side, rest 80 sec bt sides x 3 sets

Not pretty and had to accumulate the time. Body was just tired and it’s relative to sleep more than anything.