Ben Plotnicki

AB 2 min @ 300 watts, into

40 sec row @ 1200 cal/hr

40 sec row @ 1300 cal/hr

40 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

Done – row stroke is feeling good. doesn’t hurt that I start with this one either.

+

AB 2 min @ 300 watts, into

40 sec BBJO @ 80% effort

40 sec BBJO @ 85% effort

40 sec BBJO @ 90% effort

rest 4 min x 3 sets

6-8-10 (was pretty much average on each round, with a rep or 2 different in the 80&85% effort pieces)

Tried to make sure my hips were more open but the was still the most uncomfortable part of this piece

tried to stay a little more aerobic so I could push in the uncomfortable range in the 90% effort, would’ve been really hard to push harder for that last 40sec to get one more rep

+

AB 2 min @ 300 watts, into

40 sec ski erg @ 2:00/500m

40 sec ski erg @ 1:55/500m

40 sec ski erg @ 1:50/500m

rest 4 min x 3 sets

Done

Harder to keep bike @ 300+ watts today during the second piece and on.

Effort on ski felt better than last week

+

20 min outdoor run @ 75% effort, easy

Had to do as a second session. Just felt so hot and drained that it might babe been more detrimental

+ paddled a little bit in the kayak as well

A – Below knee hang squat snatch high pull x 1 + Below knee hang squat snatch x 1, rest 2 min x 6 sets (working weights around 165-185)

175 x 3, 185 x 3

Didn’t feel as strong and powerful on the high pull at 185 but still felt crisp and clean

B – Back squat – 4 sets of 4 and 4 sets of 2, no pause at top, rest 3 min

265 & 285

C – Bench press 10 sets of 3 @ 185, rest 90 sec

done

D – Wtd pullup 10 sets of 3 @ 35lbs, rest 90 sec

done – this felt pretty strong today and even tried to control tempo a little slower on each rep

E1 – Strict ring dips x 6/Kipping ring dips x 6, rest 90 sec

These felt awesome!!!!!! The hardest part was trying to maintain lockout on the kipping

E2 – Ring pullups with false grip x 3-4, try to pause with contact at chest, rest 90 sec x 3 sets

3-3-3

The first set, pause at my chest was a fraction of a second

First 2 sets I got 4 reps but the 4th rep wasn’t full range of motion to chest contact

TTT Throwdown workout

3+1/ 2+2 / 3

Not only was this fun, but I had to do it at home, so the issues which might have actually helped in the long run were, had to use the side of my carport for wall ball and every setup was in my gravel driveway. So with that being said, I had to touch n go the squat snatch because the barbell would’ve bounced all over the place had I done singles. This forced me to get a little uncomfortable, it was done in a 3&2 and fairly quick break. Each round I played with my row stroke to accommodate the movement in the couplet, but the 1st round my stroke rate was highest, and the round with thrusters I kept it a little higher.

+

A1 – Single leg straight leg liftoffs from parallette support x 10 alternating reps, rest 30 sec

A2 – Knee tucks with feet on sliders and hands on parallettes x 5 slow controlled reps, constant hollow position, rest 90 sec x 3 sets

B – Negative body levers – 1 rep for control EMOM x 10 (long body line, minimum of 5 count negative from top to bottom)

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

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)

I was really crunched for time today, I was in a wedding so time was not a luxury for getting all of my work in.

A – Squat clean – 1 rep every 60 sec x 16, 8 reps @ 205, 8 reps @ 225

good

B – Push press x 4 + Push jerk x 4, rest 2 min x 4 sets

165-175-185-205

+

For time

3 rounds of

Row 20 cals

50ft HS walk

into

3 rounds of

AB 20 cals

15 wallballs @ 30lbs

17:52

Handstand walks today were not of the best. Don’t know if the overhead work effected it or it was just a bad handstand day. Other than that, i loved the challenge of trying to keep a high output on the cyclical pieces even though I didn’t want to.

EMOM x 10

Odd min – 12 row cals

Even min – 3-5 bar MU

5-4-4-4-4

Grip and joints weren’t 100% today is only reason I didn’t go for 5 on each set

(rest 2 min)

EMOM x 10

Odd min – 10 ski erg cals

Even min – 50 DU’s

(rest 2 min)

EMOM x 12

Min 1 – 12 bike erg cals

Min 2 – 10 dbl DB ground to overhead @ 50/hand

Min 3 – 10 ski erg cals

Min 4 – 10 dbl DB hang cleans @ 50/hand

I don’t know what I like least, dbl db gto or devils press, the output here is just so much higher

I have loved these last wednesday’s, I get such fewer hours of sleep leading into this day than other days so it is the perfect way that I can get after it and and feel like it’s still extremely high quality work

+

Star plank x 35 sec/side, rest 55 sec bt sides x 3 sets

This was a struggle today but I survived

AB 2 min @ 300 watts, into

30 sec row @ 1200 cal/hr

30 sec row @ 1300 cal/hr

30 sec row @ 1400+ cal/hr

rest 4 min x 3 sets

Felt really good here. Great mindset attacking the paces

+

AB 2 min @ 300 watts, into

30 sec BBJO @ 80% effort

30 sec BBJO @ 85% effort

30 sec BBJO @ 90% effort

rest 4 min x 3 sets

6/7/7

5/6/8

6/7/8

It wasn’t my heart rate or the effort here, it was my hips. Couldn’t change rate on the first set, 2nd set I gamed the first one a little more and then that one hurt @ the 90% effort, made the last set a grind but just wanted to push through it.

+

AB 2 min @ 300 watts, into

30 sec ski erg @ 2:00/500m

30 sec ski erg @ 1:55/500m

30 sec ski erg @ 1:50/500m

rest 4 min x 3 sets

First set was tough hitting the numbers on the last 30sec @ the 1:50, but just picked up my cadence on sets 2&3 and was hitting sub 1:50.

+

20 min outdoor run @ 75% effort, easy

More like 65-70% it was hot and humid and uncomfortably hot. Right into summer with no warning.

A – Below knee hang squat snatch doubles, rest 2 min x 6 sets (working weights around 145-165, focus on maintaining tension in the hang

165 across

B – Back squat – 6 sets of 4, no pause at top, rest 2 min (all sets @ 235-255)

255 across

C – Bench press 8 sets of 3 @ 185, rest 90 sec

D – Wtd pullup 8 sets of 3 @ 35lbs, rest 90 sec

Felt better and a little stronger today

Had to superset these – was afraid of being short on time

E – Dbl DB skull crushers x 12-15, rest 60 sec x 3

25 – got a little sloppy towards the middle of some of the sets, and dialed it back in

F1 – Reverse grip BB bicep curls x 8 + Regular grip BB bicep curls x 8, rest 45 sec

Empty bar

F2 – Belly to wall HS hold with controlled breathing x 30 sec, rest 90 sec x 3 sets

30 sec was hard as shit, started becoming a huge fight around 25 sec

Had to super set these with the skull crushers or else I might not have been able to get all the work in

5/13

30 min AMRAP @ 65-75% effort

Row 750m

15 russian swings @ 53lbs

10 burpees to 6in touch

AB 30 cals

15 wallballs

10 box jump step downs @ 24in

Ski erg 500m

15 deadlifts @ 135lbs

10 C2B pullups

2 rounds – good way to ease back into training

5/14

A – Squat snatch – accumulate 15 quality singles @ 165lbs, no bobble or foot movement

This was the perfect way and scenario to really focus on the movement as a whole – only had 1 lift that had extra foot movement

B – Back squat – 4 sets of 6, no pause at top, rest 2 min

215-245 x 3 – might have been a bit of aggressive getting back into training but wasn’t turning back

C – Bench press 6 sets of 3, rest 90 sec

195 – felt a little unstable with the barbell in lockout, weight was tough but could’ve done several more sets, not much more in the tank for a set of 3 though

D – Wtd pullup 6 sets of 3, rest 90 sec

35 – felt really weak on my pulling here

E – Dbl DB skull crushers x 10-12, rest 60 sec x 3

25

F – Reverse grip BB bicep curls x 6 + Regular grip BB bicep curls x 6, rest 90 sec x 3 sets

Empty barbell – this felt tough through that forearm but got better each set. I will start doing this once a week becaue I do think it helped my arm big time especially with that blood flow

5/15/2019

EMOM x 10

Odd min – 12 row cals

Even min – 40 DU’s

(rest 2 min)

EMOM x 10

Odd min – 10 bike cals

Even min – 10 lateral box jump overs

(rest 2 min)

EMOM x 12

Min 1 – 12 row cals

Min 2 – 10 1-arm alternating DB snatches

Min 3 – 10 bike cals

Min 4 – 10 1-arm DB hang clean and jerks (5/side)

This was fun today – all were easy numbers to hit, steady work on rower, bike tried to hold a little higher output

+

Star plank x 30 sec/side, rest 60 sec bt sides x 3 sets

Tough but done

5/16 – OFF

5/17

1-arm BB power snatch x 3/side, build to a tough set of 3 each arm, do not TNG, take a brief pause at floor each rep to reset/rebalance as needed

105 – was a little shaky trying to stabilize and balance barbell overhead – right arm was actually a little harder than left arm

+

1-arm DB strict press from standing x 6/side, take 4 sets to find tough load each arm, start with weaker side first

70 – didn’t have access to a wide variety of db’s today so had to go from 50 – 70,

Last rep for left hand was a grind but db kept moving so I stayed in the fight. Right arm wasn’t the same grind but was still tough

+

1-arm ring pullups with light assist from other arm on rig/ring, 5 attempts each side with goal of as little assistance as possible

Right arm 3-3-3-1-2

Left arm 3-3-3-2-2

I decided to make my light assist a 2 finger on rig pull

+

3 rounds for time

Row 20 cals @ damper 10

20 empty bar muscle snatch (bring below knee cap)

20 empty bar thrusters

8:52

Damper on 10 sucked!!!!!!

Didn’t have a ton of time to warm up for this, proper warm up would’ve allowed me to push the row a little more but was still fun to do the bar muscle snatch and thruster, no reason to stop or break just get comfortable with the deep burn and grind on

5/18

TTT Throwdown workout (see TTT IG for details on Thursday, also please place your score/results in the comment section)

4+15

Hspu were a limiter for sure, and burpee cycle rate as well

If I had video’d this workout, would definitely love to see that time to complete the 7 bbxjo in the first round and the 3rd round. Definitely could feel the attrition in round 3, round 4 I could feel some tricep fatigue in the burpee portion. The last set of ohs was a fight as I could feel my right trap/shoulder wanting to break. I was really afraid that I was going to fail a rep because the shoulder couldn’t keep the bar locked out. Broke the handstands in rd 2&3, and stayed on the wall for round 4, just used a longer kip. Video review would be nice to see if this was valuable or not. Just knew there is not a lot of time to mess around in 7 minutes.

5/19 – OFF

Rope climb skill work, self directed, low volume

Did a 10 min emom of regular rope climb, my main focus was to spend time on the descent. This allowed me to get some good volume and not being grip/bicep exhausted. I feel I got a little better today.
+
400m weight vest run, rest 90 sec x 4, keep intensity high

Goal was to keep each run around 1:40, with triple turn arounds
+
EMOM x 20
Min 1-4: 50ft reverse bear crawl
Min 5-8: 14 1-arm alternating DB snatches @ 50lbs
Min 9-12: 50ft plank walk with feet on sliders
Min 13-16: 50 DU’s
Min 17-20: 14 AB cals

Holy smokes, this was 10X harder than I thought it was going to be. It was fun for sure, but caught me off guard from the 2nd minute.

Strategy email coming tomorrow. This past week has been insanely crazy. I will have a major (extremely positive) life changing event happening in the future. Nothing but positive things that will come out of it. I would love to chat about it sometime next week if we can sneak on a quick call.

60-90 sec each station x 2 rounds
AB
Row
Ski
Jog
+
Cannella Cross 3-4 min footwork
done

+
Front squat x 2/Split jerk x 1 – 4 working sets, rest to recovery with a focus on crisp jerks
205 & 215

My right wrist was a little stiff so didn’t want to push it, and I only felt it on the jerk, I can manipulate the handstand walk so thats not an issue. I just need to dedicate some extra time to mobilizing, and also try and determine whats creating the restriction.

+
(Clean lift off (2in) + Halting clean grip deadlift (pause above knee) + Clean deadlift with 4 sec negative) * 3 reps, rest 2-3 min x 3, similar loading to last week.
185-205-225

+
Feet elevated ring rows AMRAP with rings touching chest at top, rest 30 sec
HSW AFAP unbroken, kick up right at 30 sec mark, rest 3 min x 3 sets
44

48

24 – got going a little too fast and just lost control

+
8 rounds for time
pistols/box jump overs, 4 each
2:35

I had to jump right into this because I started running out of time, a little more heart rate elevation would’ve helped this. I felt like I slowed down around round 5, my first round was 14 seconds, and I think I sustained that through the 1st 4 and then the pistols slowed down a little.