Ben Plotnicki

AB 2 min @ 70%, easy effort to elevate HR, into
30 sec AB @ 325 watts
30 sec AB @ 400 watts
30 sec AB @ 500+
walk rest 4 min x 3 sets
+
AB 2 min @ 70%, easy effort to elevate HR, into
30 sec ski @ 2:00/500m pace
30 sec ski @ 1:55/500m pace
30 sec ski @ <1:50/500m pace
walk rest 4 min x 3 sets
+
AB 2 min @ 70%, easy effort to elevate HR, into
30 sec row @ 1:55/500m pace
30 sec row @ 1:48/500m pace
30 sec row @ <1:40/500m pace
walk rest 4 min x 3 sets

Of all the 3 pieces the bike was the hardest. My legs felt blown up afterwards. Row and ski felt solid and super sustainable at these paces. I thoroughly enjoyed this

A – Front Squat @ 30X1 tempo x 5, rest 2 min x 5 sets

225-230-235-240
B – Strict press @ 31X3 tempo x 5, rest 2 min x 5 sets

115-125-130-135-140(4)
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

135 – felt heavier than last week did, also pushed the forearm a little but not too bad
C2 – Band resisted strict press with 2 sec hold at top x 8, rest 1 min x 4 sets

75 w/blue bands
D1 – Plate pinch carry 25 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

Done – as long as I kept right forearm neutral there was no discomfort
D2 – Dbl KB front rack carry 25 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets

These suck
E – BB suitcase deadlifts x 10 TNG reps/side, rest 45 sec/90 sec x 3 sets/side

135

TTT comp tester
On a running clock:
0:00-10:00
4RFT:
10 strict HSPU
15 2-DB front squat @ 50/35#
50 DU
9:07
Strict hspu was of course the limiter. First set was unbroken which went against my original plan, I just felt good and went for it. Which i knew I would regret a little as it went on

10:00-20:00
AMRAP 10:
200 DU
100ft HS walk
50 bench press @ 135/95#
245

Decided to do the handstand walk in 25ft breaks and did the first 3 sets quick and smooth, and the last 25 came down twice. Bench press – my pecs were still sore from the ring dips on wednesday and thought my chest was going to explode

Burpee Ring MU x 6 for time
rest 3 min x 3 sets
1:03 – 1:15 – 1:39

+
Every 6 min x 2 sets
5 bar MU
15 wallballs @ 30lbs
5 bar MU
15 row cals
2:42 – 2:40

Not the easiest set up to navigate in the gym I was at today for logistics of movement to movement, but going from wall ball to bmu was a short rest. Hip still feels a little achey.

+
Every 6 min x 2 sets
3 kipping parellette HSPU (3-4in deficit)
15 C2B pullups
3 kipping parallette HSPU
15 AB cals
1:50 – 2:04

Had a parallete problem in the 2nd round where it moved and thought it was going to flip. Felt my forearm in the 2nd set of c2b.

+
For time, high effort
20 ski erg cals
10 dbl DB devil press @ 50/hand
2:16

Had to do this one with 2 of the worst 50lb db’s there are. The grip had a little bend in it which made it feel awkward from ground to driving overhead.

Not sure if it was from Wednesday session, but there is a slight discomfort along the radius, it feels comparable to what shin splints would feel like in the forearm.

7 rounds for time, all sets unbroken
7 chest to bar pullups
7 kipping HSPU
7 hang power clean/push jerk @ 115lbs
7 ring dips
7 thrusters @ 115lbs
7 deadlifts @ 245lbs

31:04

FML – didn’t have time to give the proper warm up it’s due diligence and I suffered for this big time. Did try to play little games with myself, like transition from deadlift -> c2b -> hspu had to be quick and aggressive. Hang pc/pj skyrocketed my heart rate, and going into dips I had some fears, this is the first time we’ve done dips since the pec felt that discomfort on new years day 2018, and since the shoulder injury, so I was excited to be able to do all of those pain free and no issues but it did make me cautious and aware going into them and maybe I didn’t attack them as aggressive as I could’ve. Thruster were fine but deadlift felt tough and heavy today but I do feel I was hamstrung here a little by lack of warm up and prep for it.

Quick foot note, I suffered a pretty bad fall last night, it was dog and weather related not old man related. Just a bruised hip that made external rotation feel like the worst soreness.

A1 – Ring rows into external rotation x 6 (start in standard ring row position with feet on ground and body leaned back, then pull arms into an abducted/externally rotated position as you bring body up, will end at a 90/90 position for humerus/elbows with tension in posterior shoulder), rest 30 sec
A2 – Reverse ring flys x 6 (https://www.youtube.com/watch?v=dU2__05BdGs), rest 30 sec
A3 – Dbl DB light ITY from chest supported position x 8-10, rest 90 sec x 3
B – KB screwdrivers from supine x 6/side x 3 sets, rest as needed
I loved this work bt A&B – I’ve been wanting to do more trap 3 raises and powell raises so this was perfect.

+
For time
21-15-9
Ski cals
Row cals
Burpees to 6in touch

8:23
(rest 8 min)
For time
9-15-21
Ski cals
Row cals
Burpees to 6in touch

8:51

This was actually pretty fun. On the front end, the 21 burpee was a slower pace than I wanted. Just tried to get a rhythm when I started and when I glanced at the clock, quick calculation was off the pace I wanted to have so I just tried to be aware that I needed my cadence to be more aggressive. Trying to remember my pacing on rows but I tried to keep my 21’s on front end around 1400 – same for 15’s, and dipped into 1600-1700 for 9’s. Don’t remember on ski but I know I was trying to move as fast as I could sustain and not pace at all.

Pretty similar numbers in the 2nd piece from what I can remember.

A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

185-205-225-235
B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

105-110-115-120
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

125 – stayed here as the lats felt nice and engaged and high quality movement
C2 – Band resisted strict press with 2 sec hold at top x 8, rest 1 min x 3 sets

75 + blue band
D1 – Plate pinch carry 20 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

45/hand – this was super super tough to grind through the 20s + about 15-18sec w/towel, I knew I was close as I would start sliding towards the end
D2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets

@ 50/hand
E – BB suitcase deadlifts x 8 TNG reps/side, rest 30 sec/90 sec x 3 sets/side

105

Started the day with a sinus headache and didn’t feel 100% from the pressure standpoint, and was a little dehydrated.
Power snatch x 3 singles into 3 OHS after third rep, rest 10 sec/2 min x 5 sets, light load, move well
145-150-155-160-165

Snatch felt light, fst and snappy, OHS on the first few sets felt heavier than they should’ve and then I started to feel a little more comfortable with the weight.

+
3 sets for times, rest 3-4 min bt sets, high effort
21 cal row
15 chest to bar pullups
9 dbl DB devil presses @ 50/hand
2:21 – 2:42 – 2:51

First round of rowing I think my cal/hr were around 1400 but they dipped off drastically per round, and I felt it was solely related to grip and lats. C2b were smooth round 1 and 2 and even no repped myself 2x in the 2nd round and powered through it. 3rd round efficiency dipped a little but stayed in it. Each round of the devils press tried to treat it in 3 different parts. Get into the first 3 and just move, middle 3 goal was to pick up the pace and last 3 was to try and go as fast as humanly possible. I feel the drop off in times were due to losing power output on the rower, slower transition times and slightly slower on devils press.

+ (rest 5 min after last set)
Row 5 min for cals @ 90% effort, grind but leave some in the tank
90

As soon as I got started, my lats and grip felt pretty shot, the first 45-60sec were a grind, you said to grind and leave some in the tank, I didn’t know the grind was going to have to start the first minute. After first minute everything settled but I struggled generating much power. As I settled in the best I could, wanted to maintain no lower than 1100 throughout. I did dip on several occasions into the low 1000’s and ever a few seconds below that but found a way to get back up. Today was not my best day, but wanted to give everything I could all the way through.

+
10 min lower body flow/mobility work (animal locomotion, banded walks, etc)
done

Every 2 min x 4 sets
6 strict pullups + 12 1-arm alternating DB snatches @ 50lbs

This felt pretty good as often I worry about my cycle time with db snatch, this allowed me to play with some different things and turnover. 12 is just enough to start to touch the heart rate but low enough I can really feel it out
+
Every 2 min x 4 sets
4 dbl DB box step over @ 50/hand + 12 wallballs @ 30lbs

4 db step overs was pretty easy, but just enough to throw some timing stuff off with the unforgiving 30lber
+
Every 2 min x 4 sets
10 toes to bar + 10 row cals

Toe to bar felt good but struggled getting over 1400 cal/hr
+
Every 2 min x 4 sets
5 strict HSPU + 25ft HS walk
Only broke on the walk on the last set

was a good way to get back into training and apply some intensity without being too much after the FE

19.2 & 19.3

So this is kind of bittersweet. 

260

My belt came off in the squat clean before even the first overhead. This slightly got in my head, and not a single one of the reps was crisp or pretty. 

At this point there’s 4 minutes left on the clock and I’m not completed to one more lift but I’m loading up the bar to 275 regardless. Then I got invested. First rep solid. Second rep good but receiving it back on the rack it crashed down pretty hard and I felt a minor shock down the left side of my spine. No pain, just alarming. But it got in my head. So going for rep 3 I was conscious of that and I felt I needed to dip a little deeper and drive hard under. Well the bar crept out in front of me too far and I missed the lift. A little bummed because the first 2 felt good of a weight I would’ve been stoked to hit for a triple. 

7 min amrap 

10 UB

30 UB

15 UB

60 UB

10/5/5

90 UB

8/7/5/1/2/1/1 – just decided not to fight it and dropped down and right back up

120 UB – finishes at 12:58 and not enough time to get one ttb in 

Didn’t have the luxury of coming to a full recovery for 19.1 practice 

Did 

8 front squats 

16 burpee 

4 front squats 

Not coming to full recovery could be a blessing and a curse. For starters the first 8 squats felt terrible the first 7-8 burpee didn’t feel too bad but my hips just weren’t happy. Slowed down big time after 10, the 4 squats were tough. But this was at least good feedback on what I have to endure. And at least Monday the burpee won’t be as bad. What I can say is, the squats will just be a steady grind, get them done with small breaks. I’m confident I can get uncomfortable with the first 15 burpee and then settle in to cruise for the last 10.