Ben Plotnicki

A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min
A2 – Seal walk 25ft with feet on sliders, active protraction and hollow, rest 1 min x 4 sets
No sliders so I improvised
B1 – Russian baby makers x 4 slow reps
B2 – Alternating sky reaches from deep squat x 4/side
B3 – Single leg quadruped rock backs x 4/side
2-3 times through as needed, just some extra mobility work before the snatches
Still like this mobility structure
C – Paused squat snatch doubles (2 sec pause at mid shin each rep, take no longer than 6-8 sec bt reps) – 6 sets, rest 2 min bt sets
165-175-185-195-200-205(x)
Moved the 205 well was just a little tired at this point
D – Squat snatch – 10 singles @ 88-91% RPE for the day, challenging but crisp, rest 60-90 sec
All doen @ 180, felt crisp and smooth and each one got better as I went along
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AMRAP 15 min
15 wallballs @ 30lbs
10 ground to overhead @ 95lbs
5 burpee box jumps to 30in
5+17
Barbell cycling and box jumps appear to be my arch nemesis. Went tng by way of C&J on first 2 rounds of gto, maybe a mistake for heart rate control!?!?
Originally thought a round every 2 minutes but thought theres no way I could maintain that pace. First one done in around 1:45 and waited before starting the next

Beat swings on rings with towel between feet x 4, work body tension and pulling actively through shoulder complex, rest 60 sec x 6
done
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Slow transition foot assisted strict ring MU x 2-3 reps, pause in ‘catch’ of each rep to feel length in pec and anterior shoulder, control negative, as much weight on feet as needed, rest 90 sec x 4
2 reps/set – felt better into the 3rd and 4th set, but still tight.
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Parallette support slide in and outs x 3 slow reps for control, try to get a good amount of shoulder extension in the front position each rep without discomfort, rest 2 min x 3 sets
This felt really good getting that huge shoulder extension, felt more work in my biceps but good stretch throughout the shoulder and pec
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E5MOM x 4 sets
Row 40 cals
15 wallballs @ 30lbs
15 C2B pullups

3:04
3:36
3:58
4:26
I am having a shitty time adapting to these pieces. Not sure if I’m not breathing properly or what’s going on. Thought I had it all figured out when I adjusted the damper setting, no dice. Second set I lost rhythm on chest to bar (gained it back in later rounds) – dropped a wall ball in the 3rd set. Rowing discipline fell apart in round 3.
I did have a pretty traumatic incident happen late in the afternoon that had me on edge. Everyone is fine and no way hurt but it i’m sure it had my hormones all out of whack, was definitely in fight or flight mode for an extended period.

No heat on in gym during open gym, it was freaking bone chilly
RKC hard plank – 7 sec on, 23 sec rest x 6
Good stuff, 7 sec today was about the perfect dose
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Seated box jump x 1.1.1, rest 6 sec/30 sec (land with straight legs at top, focus on power and rate of force development through extension)
24” box landing with knees bent just enough to absorb landing
Power clean x 1.1.1, rest 6 sec/3 min x 3 sets
235-240-245
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A – Clean and jerk – find tough single in 12 min
270 – clean was a grind but good, started to press out just a little on the 270 so called it here.
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AMRAP 10 min
Dbl DB walking lunges x 50ft @ 50/hand
Toes to bar x 12
Dbl DB walking lunges x 50ft @ 50/hand
BB ground to overhead x 6 @ 135lbs
3 even
This was interesting – heart rate was never up to an uncomfortable feeling, but body temperature was skyrocketing. Lunge was the only time I really felt the heart rate up, I’m sure mostly because the time under tension, in warm ups i calculated around 40s per 50ft. Found no comfortable way to hold db’s, vertical on shoulders was probably best way to breathe but felt the least amount of control and had to grip to control a little. Handle laying across the shoulders felt the least amount of work from grip, but made this the hardest to breathe. Don’t think this has any relevance for you but I was 17 steps each time in the 50ft. T2b felt good but it was only 12, and when I did the time estimation in warm up, I didn’t expect much more than I got so knew I had to not let go. Need to find a way to speed up my barbell cycle time, even though it was only 6 this is the one that the heart rate response felt the highest, just need to suck it up and be quicker here.

4 rounds for time
10 deadlifts @ 275lbs
15 kipping HSPU
20 box jump overs @ 24in
10:01

Hspu – 8/7 – 9/6 – 9/6 – 15
Heart rate response on the box jump overs was my biggest concern in this piece. Also tried to have a pacing plan. First round done around 2:12. Started next round at 2:30, and finished that round about 5:18ish. Pacing I was hoping was shot. In round 3 on jump overs stepped down and immediately back up, this allowed me to keep moving and I’m pretty sure got back on track for pace. Started round 4 around 8:12 and now at this point wanted to finish sub 10, picked up barbell pretty quickly and wasn’t going to come off the wall. Went back to bounding for box jumps and the only reasons I couldn’t finish sub 10 is my hips were so tired, I felt it was more of a leg tuck to land on the box instead of a jump.
As far as hspu go, might have been able to do one more set unbroken, but before the fact thought it would be too much of a risk. Also, many times in this piece I wanted to put my hands on my knees and take a breath, but i never let myself do it, felt pretty good about that.

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Row 250m @ 90-93%, new set every 2:30 x 4
48
49
48.9
48.3
This sucked, felt like I emptied a ton of the tank in the last round of the triplet

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Row 100m HARD, new set every 3 min x 2
17.2
17.3
This felt much better than the longer row’s.

A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min
A2 – Hollow arch rolls x 3/direction with 2-3 sec pause in each position, rest 1 min x 3
B1 – Russian baby makers x 4 slow reps
B2 – Alternating sky reaches from deep squat x 4/side
B3 – Single leg quadruped rock backs x 4/side
2-3 times through as needed

Loved these two for movement prep

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For time
10 squat snatches @ 185
20 squat snatches @ 135
30 OHS @ 95
60 wallballs
13:32

185 – did 1 rep every 15s, rep 9 almost lost, so stepped back a little before rushing #10, the last thing I wanted to do was miss this one.
135 – 1 rep every 10s, about 12/13 in felt the low back, left spinal erectors get hot, not painful at all, just for the bending, tried to pull back just a little, about 12s/rep.
OHS – picked up the bar pretty quickly when got weight changed, wanted to do some big sets but at that point, low back burn and knowing the time that I would end up resting bt the big sets would not be worth it, so breakdown w/quick-ish rest was 8-10-7-5
Wall balls unbroken (and no repped myself twice)
Need to get better at plate changes, or a better plan when changing plates.

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C1 – Single leg banded isomtric hip flexion hold in supine x 15 sec/side
C2 – Single leg GHD sorenson hold x 10-12 sec/side, 3 sets, rest as needed
Left leg is way stronger, and the hip flexion sucked, that was an eye opener.

I would like to give you the fullest details and update on the pec, however, I am in general really freaking sore, so it’s hard to seperate the soreness around the pec/delt that can give us the best feedback possible. It is sore on both sides, the left pec is just a little more sensative to the touch in the concerned area.

10 min cyclic warmup
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10 min movement quality for hips (ido squat, hip flow, hamstring work)
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10 min running specific warmup (feet/ankles/calves/hamstrings/hips)
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800m run @60% effort
rest 1 min
800m run @70% effort
rest 2 min
800m run @80% effort
rest 3 min
800m run @85% effort
rest 4 min
800m run @90% effort
rest 6 min
800m run for time

5:03 – 4:45 – 4:34 – 4:30 – 4:15

For time
3:36

Wish there was a way to track the breakdowns of time/distance. Started really strong and really hot, and aggrressive through 300m – ish, that was the point of mental/physcial test for me, the first 300 I told myself I could hang on to this pace, then 300-600 I mentally didn’t want to hang on, but picked it back up and finished strong.
I will say, I know this is not a fast time, but I’m pretty happy with it for never running. Two things here, I know could get mentally tougher with this with more exposure, the hamstring tendon flared up and was uncomfortable but never at the point of being painful and wanting to stop on the for time, I did want to stop on the 90% effort one though.

Throughout the session the pec felt really good, making me feel good about the severity of it and the aid of blood flow. So feeling a little more confident.
Morning update, I haven’t done anything so far in my day to test it out, but it is not as sensitive to palpate the area, still minor soreness but that is the same soreness on both sides. Feeling good and confident.
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15 min easy outdoor walk/cooldown

18 bar facing burpees @ 93% effort, new set every 3 min x 3
56-56-53
I think it was around rep 14/15 that I wanted to slow down but stayed pushing so was happy with the mental victories.

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16 burpee box jump overs @ 24in, new set every 3:30 min x 3
59-59-57
Tried slowing my pacing down a little bit each round and just felt smooth. The pushing and mental fatigue was noticeable at rep 13 but I never wavered and stayed in it.
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12 dbl DB burpee box step over @ 50/hand to 20in box, new set every 3:30 min x 3
Passed on due to the shoulder extension

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E4MOM x 4 sets
Row 50 cals
18 kipping HSPU, open standard
Over the past 3-4 weeks of doing this I have been good on the first 2 rounds and then set 3 the row cals eats my lunch. Today was no difference. I know the rower is not like the bike where you are not rewarded by going faster/harder so I have been trying to maintain 1100 cals, and in sets 3 i can manage it for the first 90s and then it’s so much work and I end up barely finishing each round and feels more like an amrap then e4mom. Positive, even with feeling heavy and sluggish all hspu were done unbroken and I felt no extra work on the negative.

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4 rounds not for time
50ft seal crawl with feet on sliders
Single leg straight leg hamstring bridge from low box x 5/side

Seal crawl is my new least favorite movement of all.

Overall pec was really sore, but showed no limitations in the moves performed today.

A – Clean and jerk doubles, rest 10 sec bt reps, 2 min bt sets x 3 working sets
245-255-265 (not a pretty set)
B – Front squats – 3 sets of 6, rest 2 min
235, surprised myself a little here, there was more there but was happy to knock these out
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For time
30 1-arm alternating DB snatches @ 50lbs
15 Bar MU
20 1-arm alternating DB snatches @ 60lbs
30 ring dips
10 1-arm alternating DB snatches @ 70lbs
45 GHD situps
11:00
Shitty performance but no umph today.
Hands were so cold didn’t trust switching hands of the db overhead. So this was a steady almost methodical pace
Muscle ups were 12-3. Should’ve tried to grind out the last 3 reps to do this unbroken, on rep 10/11 felt my hand grips slip off the bar and got in my head mentally and might have messed me up a little. When I jumped back up on the bar I missed 2 attempts on 1 attempt.
The ring dips scared me a little bit and I almost quit the workout. 10 reps out of the gate pretty fast, then 6, and then I felt left pec discomfort. No tear, but felt a tightness that was afraid if I kept going with big sets I assumed that it might not have ended well. I walked around for a little bit, and a little scared, and contemplated calling it. Did a couple sets of 2 or 3, and did all singles from 25 to 30.
Update of 4 hours later, it’s a little tender to the touch.

For time
50 burpee box jumps to 24in
40 toes to bar
30 power cleans @ 135lbs
20 ring MU
16:30

T2b – 4-4-4-4-4-5-5-5-5
Muscle ups were – 3-3-3-3-2-1-2-3

Plan and thought was this was going to be all about the muscle ups, and even though it still was here’s what I got. I had a decent warm up, but my hips were tight from the drive to GA, I felt it around the 1:30 min in, my goal was to get about 12 burpee/min and thought this would be conservative enough and about 4s/burpee. Finished around 4:50ish, breathing was fine, but my hips were tired. First of all, way to conservative on t2b and I had a brain fart and thought about it after doing all the 4’s, plan for breaking these was resting about 8s bt each set, don’t know how true to that I stayed, but I could’ve been more aggressive on that time, and 5’s all the way would’ve have been way better. I had a hard time getting hollow and tightening up my posterior chain, I’m sure the tight hips played a role but the small sets of 4’s minimized the ability to get in the rhythm. BB felt good I wasn’t aggressive but I felt consistent. Got done with all of that @ 11:15.
Muscle ups felt way off rhythm, same in t2b, also after finishing lockout I felt like I was favoring my right side so when I will be falling into extension I felt I had more tension on the right side than the left.

Not my best effort and was kind of disappointed with some positioning and technical things. Time is what it is and that didn’t bother me, but was frustrated at the fact I struggled to correct the minor but highly important technical faults. But was fun to train at TTT

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A1 – Band assisted tucked planche x 8-10 sec
A2 – Band assisted front lever pulls x 2-3
A3 – Hands circling from front plank on rings x 6-8/direction
3 sets, rest as needed
done

Today I said, everything will be done off a plan, no misses, thorough warm up, get your shit together and get better as you go.

A – 12 squat snatches for time @ 165lbs, rest 3 min x 2 sets
2:12 – goal was one rep every 15 seconds, felt good and then tried to go off of feel for the last 3
1:57 – thought the previous was too easy, so wanted to go one rep every 11 seconds, this was great until I got to rep 7, but felt good.

B – 8 squat clean thrusters @ 185lbs, rest 4 min x 2 sets
1:19 – goal was 1 rep every 12
1:19 – wanted to be a little more aggressive and go about every 9s and held that until rep 5/6
C1 – Front squat x 4 @ 225, rest 15 sec
C2 – Dbl DB thrusters x 15 @ 50/hand, rest 30 sec
C3 – 35 wallballs @ 20lbs to 10ft, rest 4 min x 3 sets
3:07
3:03
2:55
DB thrusters were the worst, but could have (and anticipating I will) grinded out more reps.
The wall balls were the bitch, it was more muscular endurance of the shoulders, but was as much of a mental game. Where I could tell the biggest difference of muscle endurance with the shoulders was ease or not of hitting the 10ft target.

D1 – Half kneeling banded pallof press x 8/side
D2 – Single leg hip thrusts x 8/side
D3 – Mini band knee knockers x 8/side x 3 sets
E – Ski 2k easy effort
done