Ben Plotnicki

A1 – KB bottoms up screwdriver x 4/side (https://www.instagram.com/p/BPCQAU_BRpW/?taken-by=quinn.henochdpt)

A2 – (Bottoms up KB snatch into bottoms up KB high windmill) x 5/side

A3 – KB drag throughs from front plank x 5/direction (press straight arm actively into floor during drag through to maintain scapular tension)

A4 – Band resisted single arm DB rows x 8/side, rest as needed x 2 sets

done

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For time

27-21-15-9

Row cals

Box jump overs @ 24in

AB cals

1-arm alternating DB snatches @ 50lbs

16:21

For all of the fatigue from Wednesday, today I feel pretty good. My goals going into this were to not let the box jumps eat my lunch. So went through a good warm up. Row, tried to keep it above 1400 cal/hr, did so in all but the round of 15, but fought to keep that round above 1300. Box jump, never let myself take any extra steps away from the box at all. Bike was 400+ watts, it took me about 8-12 sec to get there but when I got there stayed there consistently. Originally I was going to break the db snatch, but when I got into it, I thought why, you can just slow down, breath while db is overhead.

+

Bent knee tucked hollow body hold with alternating single leg hip extensions (picture dead bugs but try to keep a SUPER tight midline during the static holds), 8/side x 3 sets, rest as needed while going through some cat/camel iterations from quadruped

Much harder than the just bent hold. Good stuff.

A – Clean x 3/Jerk x 1, less than 15 sec rest bt cleans, rest 3 min x 4 working sets

245-255-260-265

Not sure how little sleep I had last night, but it wasn’t much and I was pretty exhausted so these felt super heavy on cleans. Jerks didn’t feel as crisp at 265.

+

4 rounds for time

30 wallballs

20 C2B pullups

10 dbl DB burpees @ 35/hand

15:20

Some good things happened and some bad things happened. First off, I over estimated the total volume of pull ups and went into this with an extremely conservative approach. I felt I had decent pacing, but I videoed the last round and it was evident that I took way too much rest bt sets on my wall balls. I did the first round unbroken and for some reason I decided to break the rest of them up in order to preserve the pull ups. Pull ups i did 4 sets of 5 on the first 3 rounds. I feel I had quick turnover bt sets but not completely sure. So going into last round I decided I wanted to see if I could do all 20 pull ups unbroken. Done and pretty happy about that. Last 10 reps on db burpee went as fast as I could go. So other than being too conservative in this I am happy with the endurance on the last round of pull ups. Definitely too much strategy and breaking things up. I should no better on wall balls but was just not feeling it today as far as embracing the pain.

+

Row 100 cals easy effort, < 24 strokes/min

done

60 AB cals @ 90% effort, should be tough but barely sub max

new set E7MOM x 3-5 sets as able to maintain finish times within 10 sec of first set

3:57

3:34

3:45

3:53

3:53

Did this at home so it was on an AirMill Xebex bike – still not sure the accuracy and carryover of the metrics but I’m sure it can’t be too far off. There is no RPM measurement so unable to give accurate RPM to wattage metrics either.

First set I watched the wattage the whole time and was thinking about keeping it sustainable but was cloer to 85% than 90. On second set I just went, went hard, and stayed closer to proper simulus, didn’t watch monitor until close to done. Same for 3rd set and felt in between 2 and 3 was about spot on for desired effort.

HS walk skill

Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

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Wall assisted HS kick up into lean into pirhouette/walk – 12 reps for quality, rest as needed (https://www.youtube.com/watch?v=mttIYGXtCcU&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=7)

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6 sets of 3 parallette Kipping HSPU (4-6in deficit from hands to head surface), rest as needed

10 sets of 4 strict flat HSPU, rest as needed

Rogue paralletes – 1 -45, 1-25 and abmat – this was such a good feeling to be able to hit these. Super happy

Strict got really tough around set 8/9 but pretty good overall

+

3 rounds

10 sec hard effort bike, rest 15 sec

4-5 ring MU, rest 15 sec

3 power clean singles (you select loading, just some exposure to moderate to heavy lifting again with taxed grip and breathing)

rest 2 min

700-900 watts for 10 sec

5 on all across

205

This was fantastic – I got some good personal feedback on trying to be fast aggressive on turnover with muscle ups, got some volume here in a slightly elevated heart rate

Also knowing there was a goal of moving the barbell with taxed grip and breathing was the perfect stimulus to make me get to work.

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2 min progressive intensity bike (start at 300 end at 500+, faster every 30 sec), directly into

AMRAP 3 min

6 thrusters @ 95lbs

6 bar facing burpees

(rest 5 min)

2 min progressive intensity row (start at 1200 cal/hr, end around 16-1800), directly into

AMRAP 3 min

4 strict HSPU

8 toes to bar

24 DUs

3+7

Thrusters didn’t feel as powerful as I normally do. Burpee – made myself move quicker than I wanted to in the 2nd round – 3rd I was so close to being done that there was no excuse. This was really good place to make myself work fast in. probably could’ve picked the bar up a hair quicker but i feel my transitions were pretty quick

2+19

The progressive row was fairly easy the first 60sec, but the last 30 sec trying to be at 1600 was a fight to be there. Leg drive was fatigued big time, I was there but it was a fight.

I was hoping that i could catch my breath a little on the hspu but 4 wasn’t much of a chance – chalked up before ttb in set 1 and 2, was more wanting the break even though 3 minutes is so short. Didn’t let myself chalk in that 3rd set. Missed a double under in the 2nd round – mostly because i picked up the rope before I was really ready, but that was a good feeling to grab it right away and start.

+

Single leg wall supported PVC good mornings x 6/side

Banded bilateral good mornings x 12

Sidelying mini band clamshells x 6/side

2-3 times through

Only got 2 sets in – just ran out of time before coaching

A – Squat snatch triple without dropping the bar, find a max load in a 5 min window from empty bar

rest 1 min

@ 6 min mark, start

3 rounds for time

16 OHS @ 135lbs

8 ring MU

*12 min time cap

If this were an actual qualifier, I would’ve stopped and started over

180

Opened with 165 and it was super easy and I underestimated how easy that would be, didn’t want to make a 20lb jump so did 15, hit that easily, and went to 190, missed that.

9:28

Over strategized breaking up sets to stay super fresh on muscle ups. On the 4th rep on muscle ups, I went flying through the rings and had a nasty fall, luckily I set up the dollamr mat below so there was no physical problems, just got into my head mentally. From that point on I just kind of apprehensively slowed down. Got really lazy on last set of muscle ups, I missed the very last rep, rep #7 of that round was kind of a grind and should’ve dropped and jumped right back up, but thought go for it. The miss was due to my right hand not rotating into a good catch position.

Dynamic running warmup

+

Run 200m progressive intensity, rest walk 2 min x 2-3

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800m @ 85%, rest 4 min 3:26

600m @ 88%, rest 3 min 2:28

400m @ 91%, rest 2 min 1:33

200m @ 94%, rest 1 min

400m @ 91%, rest 2 min 1:30

600m @ 88%, rest 3 min 2:44

800m @ 85% 3:42

(total 3800m, goal of finding and sticking to different ‘gears’)

+

5 sets of bent knee hollow hold

Did session at wet track so didn’t feel like doing this and had to get it later at home.

When I got into this I never really had a pacing plan, and it definitely hurt me on the back end as my efforts from the front half to the back half were not the same time wise. Technique broke down on the back half and body felt it for sure. Not sure why my gps didn’t record my 200 but was really curious but not sure I was truly near 94% effort as I was afraid of that 1 minute rest back into a 400 for high effort.

Overall, not sure if it was the new environment at the track, the fresh (damp) air or what but this was a blast and kind of exhilarating.

For time

10 squat clean thrusters @ 155lbs

20 box jump overs @ 24in

30 chest to bar

40 wallballs

150 DU’s

40 dbl DB front squats @ 50/hand

30 toes to bar

20 box jump step downs @ 24in

10 OHS @ 155lbs

20:07

This was about the ballpark time i had anticipated for myself. Decent warm up, got heart rate elevation but not enough spikes or CNS prep/activation. Had to hit it early, not at home, and not my normal breakfast.

Had a shitty double under day, not sure what’s going on.

Thrusters were about 1 rep every 8-9 seconds but then right out the gate the box jumps sky rocketed my heart. C2b was 8/8/8/6, walk balk 16/14/10

Dubz – have no clue how many breaks and most were early on, before I got to 75. Never panicked or lost my cool but definitely lost a lot of time here. Even sat my rope down and walked away to stay under control. TTb all 5’s with seemingly quick breaks on most. Ohs UB

HS walk skill

Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

done

+

Partner assisted HS kick up into lean into pirhouette/walk – 12 reps for quality, rest as needed (two options for this, wall facing – https://www.youtube.com/watch?v=mttIYGXtCcU&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=7 and freestanding – https://www.youtube.com/watch?v=gXXIL2NHgNg&index=14&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA)

Didn’t know if I would have enough time to get everything in so only did 7 reps or so

+

6 sets of 3 strict banded HSPU, rest as needed (https://www.youtube.com/watch?v=P8zJ4JxYPnc)

8 sets of 4 strict flat HSPU, rest as needed

Not at normal gym so had to try and find a set up comparable to what I used last week. Settled on something that was the perfect challenge and knocked them out.

+

8 sets

Row 15 cals

10 lateral burpees over rower

rest 90 sec, goal of getting faster with each set

1:15 – 1:14 – 1:13 – 1:12 – 1:05 – 1:00 – :55 – :54

So i took it too heart to get faster each round – could’ve pushed the burpee faster in the beginning – first 5 sets on rower made myself stay around 1400 cal/hr on rower and dipped into 1500 a little. Then sets when 1700 – 1800 and held 2000 on the first 10 cals and dipped to 1800, just couldn’t hold the 2000. From set 5 on really tried to speed up the cycle time of burpee. Feel pretty pleased here as I felt in the past 2 weeks I have struggled to getting that gear back but this last week or so feeling things are getting back to where they should be. Eating good, warming up better, still need to improve my sleep a little more but pretty happy overall.

+

5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel

Done

A – Front squat waveload – 3,2,1. rest 3 min

305-320-340

+

TTT comp tester

For time:

18 pullups

3 cleans @ 185/125

12 CTB

3 cleans @ 185/125

6 BMU

3 cleans @ 185/125

18 pullups

2 cleans @ 225/155

12 CTB

2 cleans @ 225/155

6 BMU

2 cleans @ 225/155

18 pullups

1 clean @ 275/185

12 CTB

1 clean @ 275/185

6 BMU

1 clean @ 275/185

13:42

Cost myself about 40s by missing the last clean. I rushed it, approached the bar immediately after finishing my last muscle up and didn’t put on my belt that I used for the previous lifts at 275. Goal was to be aggressive and go for it. But I missed it and had to regroup.

I way over analyzed and over strategized this workout. I broke up all pull ups in 3 sets with a goal to move the barbell quickly and do the bar muscle ups unbroken. Hindsight would have been fine doing c2b in 2 sets, would’ve kept the chin over in 3 sets, sometimes I feel I pull more on those to try and be faster through positions. Was pretty happy with myself for the jump from 225 to 275 – the first 2 sets I hit and felt strong.

Notes:

-load your own weights

-Any style clean

– 15 min cap”

+

15 min spinal decompression and down regulation breathing

Done

I really prioritized a great warm up today – did a 20 minute amrap – warm up of movements I feel I should have some decent volume in that don’t necessarily need to be in every week progressions – (ie glute ham raise, ghd sit ups dbl kb c&j & snatch) This got my heart rate where it needed to be and I felt mentally better than I’ve felt in a long time.

EMOM x 15-18

Min 1 – 40 sec row @ <1:40/500m

Min 2 – 25 sec DU’s

Min 3 – 40 sec AB @ >400 watts

Did 18

Row was around 1:38-1:39 – I had to work for it for sure but was super sustainable and felt I could’ve maintained for at least 3-4 more sets.

Bike was easy today – stayed around 425 most of the time

+

EMOM x 15-18

Min 1 – 40 sec ski @ <1:52/500m

Min 2 – 25 sec wallballs @ 30lbs

Min 3 – 40 sec AB @ >400 watts

Ski was solid today – sometimes hit 1:52 but was mostly between 1:49 – 1:51

Most sets of wall ball were 13 – but occasionally if I didn’t catch the wall ball in the perfect position it would carry me forward and I hit 12 on those

Bike once again on point

Did only 15 because I could feel power dipping – wanted to get the best output for the 8 sec wattage work

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AB 8 sec for max watts, new set every 2 min x 4-5

1427-1387-1427-1387

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5 sets of bent knee hollow hold with cat camel iterations during rest times, record time held each interval

done