Ben Plotnicki

A – Power snatch cluster – 1.1.1.1 x 4, rest 6 sec/2 min
185-190-195-185
(backed back down to 185, @ 195, rest was starting to get longer than 6sec
B – Clean grip deadlifts – 2 reps EMOM x 8, build to tough load by last set
Finished @ 305
+
For time, high effort
21 cal row
15 C2B pullups
9 squat snatches @ 165lbs
(rest to recovery)
For time, high effort
15 AB cals
15 unbroken power snatches @ 95lbs
15 unbroken thrusters @ 95lbs
15 row cals

2:49
2:40

Had to work around class so tried to sprint through my transitions.
My hand is not healing as fast as I was hoping it would, so had to baby around it with my grip on the c2b set
Power snatches felt good, should’ve picked up thruster barbell quicker, it wasn’t a long rest at all but should’ve put my hands on it immediately.

10 min AB @ 250-300 watts
I wonder why my legs were so tired today.
+
10 min mobility work on hips/glutes/quads
Definitely more than 10 minutes
+
AMRAP 10 min @ 80-85%
20 cal row
50 DU’s
50ft HSW
(rest 5 min)
AMRAP 10 min @ 80-85%
20 cal AB
4 ring MU
12 box jump overs @ 24in
(rest 5 min)
AMRAP 10 min @ 80-85%
20 cal ski
15 GHD situps
10 burpees

I was 3 and change on each, muscle ups felt pretty good, body was just tired, but happy to do some good steady mixed work.

+
5-10 min mixed ‘flow’ cooldown – move around actively, locomotion/tumbling/gymnastics/etc
Mostly tumbling and rolls, had some fun with it

A – Jerk dip squat x 3/Split jerk x 1, rest 2-3 min x 4 sets
215-225-230-235
B1 – Shoulder to overhead x 8 TNG reps, rest 90 sec
185
Might have been a little aggressive but was still tng at the shoudlers. Push pressed round 2 and that’s what made set 3&4 a grind
B2 – C2B x 16, rest 90 sec x 4 sets
Felt good, had to adjust grip a little. Where my hand ripped in 18.1 is annoying and hurts but tolerable
+
Cooled off a little, ended up judging someone

For time
40 cals each on AB/row/ski @ 85%
rest 4 min
30 cals each @ 90%
rest 3 min
20 cals each @ 95%
rest 2 min
10 cals each hard effort
I think 24:22
20’s were the hardest. Legs were tired on the row in the 20’s and 10’s.

+
Hang from climbing rope x 4 sets for max effort, switch top hand each set, rest to recovery
Completely forgot this damnit

will update you on thoughts for tomorrow in an email a little later

A – Power clean/Push jerk – new complex every 30 sec x 15 (add load every 5)
185-205-225
B – Banded clean grip deadlifts – 3 reps for speed EMOM x 8 (not TNG)
155
+
For time
50-40-30-20-10 DU’s
5-4-3-2-1 Ring MU
(rest 5 min)
AMRAP 2 min @ high effort
4 burpees
12 cal AB

3:58 & 3+2

The only transition in the muscle up piece that I didn’t push was going from the 30 dubz to the 3 muscle ups, heart rate was up just enough and not much time on the 30 after the 4. Also used grips and krazy glue for my hand since I have that baby tear of that blood blister from monday that I’ve been treating.

On bike, not sure what wattage I got up to in first round, that one doesn’t matter though, the second was the slowest, last round I was trying to crack 868 watts but I just couldn’t push through that barrier.

Overall pretty happy with today, wasn’t expecting to move as much weight as I did, Wednesday is my normal less sleep day, and from Monday to Tuesday was poor, because I was still a little wired, was afraid it was going to be a going through the motions kind of day, but felt the quality was really solid.

10 min AB @ 250 watts
done
+
10 min mobility work for hips/shoulders and soft tissue work on traps and forearms
I don’t recall the last time I was looking forward this much to mobility work
+
30 min easy effort
90 sec bike @ 250 watts
12 wallballs @ 20lbs
6 burpees to 6in touch
90 sec bike @ 250 watts
30 DU’s
15ft HSW
I kind of zoned out when I got into this, dont completely recall how many times through, finished on handstand walk and went about 60-70ft because why the hell not. Started out felt pretty heavy and then by the end I felt really fluid and loose.
+
5-10 min mixed ‘flow’ cooldown – move around actively, locomotion/tumbling/gymnastics/etc
done

AM
A1 – Front squat x 3 reps for speed @ 70%, rest 15 sec
235 x 4 sets, dropped down to 215 for last set, just felt speed slowing down a lot
A2 – Tall box jump/step down x 1.1.1, rest 3 min x 5 sets
30” for first 2 sets, just wasn’t landing as tall as I needed to be. Finished at 24
B1 – BB OH walking lunge x 12 steps, rest 60 sec
135 – played with different hand positions
B2 – BB strict press x 6 with 2 sec hold overhead each rep, rest 60 sec x 3 sets
115
+
3 rounds for time
5 back squats @ 185lbs
5 strict HSPU + 5 kipping HSPU
20 cal bike
6:24

Middle round on bike was slowest, was still about 50s. No pain in shoulder at all with hspu, strict were a grind from all the oh work, but loosened up a little as I went.

PM
45-60 min easy outdoor hike/walk, unplugged. get away from gym/phone and decompress
Rain started coming so wasn’t to be out unplugged as long as I intended.

366

Baby blood blister in right palm – this will be taken into consideration for redo. Also might sleep on it, before I watch my video to go through thorough analysis.

First mistake, after I told every singel one of my atheltes know the rules, I also judged several females today, I stopeed at 12 cals on very first round, bone head fucking move, but not a huge deal, never tried to make up for that mistake and stayed calm.

Right around minue 10/11 was when my row power dropped off, to upper 1100’s/1200. With about 4 minutes left told myself I had to get uncomfortable and push the row so in last 2 rounds got pace back up above 1300, and 1400 for last row.

All ttb unbroken, felt no residual here, other than hands just feeling sensative.
With DB work, was trying to protect the left shoulder so was positioning db to create Zero pain, was successful with that but it made me feel like that was blowing up the bi’s a little bit, don’t think it played a major role in the big picture, but just mentally noticed it. and it made me not want to pick up the dumbbell.

don’t know if I will look at video tonight or tomorrow but we update analysis sheet at that point and go from there moving forward for the next couple of days.

A – Clean x 2/Split jerk x 1 (less than 15 sec bt cleans), rest 3 min x 4 sets
235-245-255-265
Do not feel very strong with the clean, but the way the snatch has felt recently I’m ok with that.
B – Clean pulls 3×3, rest 3 min
275
+
For time
20 dbl DB thrusters @ 50/hand
30 cal row
(rest 10-12 min actively)
For time
15-12-9
PC/PJ @ 95lbs
AB cals

1:51 on thruster/row
Transition time was not good, could’ve/should’ve been a few seconds faster there.
Was determined to finish the row in 1 min, kept cals/hr around 1800 even creeped into 2000+ for a 2-3 pulls, pretty stoked about that. However……

4:31 on pc&pj/bike
Since i decided to go all out on the thruster/row thought 12 minutes would be plenty recover time, not sure I was completely ready, first of all the barbell cycling ate my lunch, tried to grind through the bike and at times generated good power, but was kind of smoked. In hindsight I could’ve strategically gamed this for a better time, but don’t feel that was the intended stimulus so held onto the barbell, breathing was fine during, it was just the yucky shitty shit shit feel during transitions.

+
10 min bike flush
+
done
10 min mobility
done

60 min around the world, steady effort
90 sec AB @ 300 watts
50ft low hips forward bear crawl
50ft low hips reverse bear crawl
20 sec reverse table top plank hold
90 sec AB @ 300 watts
8 alternating cossack squats (4/side)
4 alternating high knee pull to spiderman to sky reach and hip lift (https://www.youtube.com/watch?v=DykSyvPxmZA)
20 sec belly to wall HS hold in hollow position

MIght as well just done 30 minutes of the bike, lol
what did feel good was had to damper myself often on the bike as holding high 300/low 400 for the first 30-40 minutes was pretty easy. the last 20 could feel some glycogen depletion was the only reason wasn’t having to damper as much on the bike.

+
20 min mobility work (shoulder extension, hip extension/glute activation, hamstrings)
done
+
10 min down regulation breathing
done

A – Squat snatch singles x 10 @ 80-85%, rest 90 sec, accumulate quality reps
190 across – only 1 rep of the 10 wasn’t crisp and clean
B – Squat clean singles x 6 @ 84-88%, rest 90 sec, accumulate quality reps
245
+
6 sets
AB 12 cals
3 ring MU
6 dbl DB ground to overhead @ 50lbs/hand
rest 90 sec
1:07-1:04-1:03-1:01-1:04-1:15
Used devils press for most sets early and that definitely helped smoke me, I felt I was trying to go pretty hard here and it felt good. Figured a few more things out with efficiency on my muscle ups and excited about that.

+
6 sets
Row 15 cals
8 deadlifts @ 185lbs
8 kipping HSPU
rest 90 sec

1:27-1:19-1:19-1:18-1:20-1:26

First couple of sets here was still not completely recovered from the bike, I think it was set 3 that I started getting the row pace up to the 1500+ then started getting into the 1600+ and felt good with that but caused me to slow down on the last 2 sets.

Today felt good, I felt eager to push hard and embrace the elevated heart rate in these small doses.