Ben Plotnicki

HS walk skill

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

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

+

12-14 ‘reps’ of wall walk into lean away and controlled pirhouette after 1-2 steps, rest as needed (https://www.youtube.com/watch?v=hkgDui28Vts&t=0s&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=13)

+

A – Squat snatch x 1/OHS x 1/Hang Squat snatch x 1/OHS x 3, rest 3 min x 5 working sets

155-165-175-185×2

B – Dbl KB front rack reverse alternating lunges x 16 steps, rest 2 min x 4 sets

50 – 4 more steps was so much worse

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5 rounds for time

30ft HS walk (15ft turnaround)

5 ring MU

11:45

I was too exctied on my walks, overextended from my back several times and wasn’t patient. Muscle ups started good, and then I could feel doing the same overextension that was happening on my walks. This was good though becuase it was a good learning tool for me to look back and all the small fixable moments. Also towards the 4th and 5th rounds, my hands were not moving well on the rings, kind of sticking, this caused me to miss a muscle up in the last round.

(rest 15 min)

For time

40 dbl DB box step overs (50/hand, 24in)

40 chest to bar pullups

6:42

Step overs started out not feeling too bad, but when I felt the grip and trap work starting to kick in I knew I had to start chopping them up. Pull ups went 10/10/7/6/quick singles

(rest 15 min)

For time

10 rope climbs to 15′

3:42

Started out pretty good, but at this point I was physically tired and the ability to endure the work was fading

+

15 min easy bike cooldown

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A1 – Single arm banded pulldowns from straight leg seated x 10/side (sit directly under pullup bar, band anchored to bar above you), rest 45 sec

A2 – Band resisted pushups x 12 (band across back and held in hands), rest 45 sec

A3 – Banded tricep press downs x 18-20, rest 45 sec

A4 – Banded face pulls x 8-10, rest 45 sec x 3 sets”

Did not get to any of this. By the time I got here, I was mentally and physically exhausted and had been in the training session for close to 3 hours between warm up and prep and execution. Just was smoked.

5 min AB

2 min @ 350 watts

2 min @ 400 watts

60 sec kick at end

(rest 2 min)

5 min row

2 min @ 1:50/500m

2 min @ 1:45/500m

60 sec kick at end

(rest 2 min)

5 min ski

2 min @ 1:58/500m

2 min @ 1:54/500m

60 sec kick at end

(rest 5-6 min)

3 min AB

75 sec @ 350 watts

75 sec @ 400 watts

30 sec kick at end

(rest 2 min)

3 min row

75 sec @ 1:50/500m

75 sec @ 1:45/500m

30 sec kick at end

(rest 2 min)

3 min ski

75 sec @ 1:58/500m

75 sec @ 1:54/500m

30 sec kick at end

Thought I had a decent warm up but in hindsight I could’ve done better.

Bike numbers – spot on – and kick was/stayed around 500+

Rower – 2nd – 2 minutes was a grind and kick was just trying to stay at or just below the 1:45 mark

Ski was absolutely shitty, felt my lats and tri’s not want to work

2nd round – nailed everything – it was work but I nailed it. The effort on the bike didn’t come as easy

Row – I was able to keep a consistent stroke rate and just pull harder, on the kick stayed close to 1:40 but I did dip into 1:38/:39 for a few consecutive strokes

Ski – was much better, was just able to generate more power but lats and tri’s were still not happy

+

GHD situps – 4 sets of 15 unbroken, rest as needed

Done

HS walk skill

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

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

+

Partner assisted HS kick up into lean into pirhouette/walk – 10 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)

had a partner to play around with this on, was slightly different feel then coming off the wall, cannot really put my hands on why but was definitely different

+

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

done

6 sets of 4 strict flat HSPU, rest as needed

Done – and felt comfortable to do sets 2-6 with hands on a 10lb plate. Creating this minor deficit created no slow down in noticable speed of contraction on all sets

+

AMRAP 20 min, rest 1 min after each round

2 power snatch singles @ 155lbs

4 BBJO @ 30in

50ft bear hug sandbag carry

12 rounds – finishing last walk right before time expired

Went tng with a couple of rounds, felt it was more detrimental than beneficial.

Carries didn’t really feel like a grind until minute 12 or so

This was a ton of fun, thoroughly loved the grind and with only 4 bbjo I really tried to push the cycle time of them

+

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

Done – went for a little longer this time – around 25-30sec

A – Front squat waveload – 4,2,1,4,2,1. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave.

255-275-305-265-295-335

B – Back rack split squats x 6/side x 3 sets, rest 1 min bt legs

135-145-155

+

30 min AMRAP:

60 cal row

60 DU

60 Alt. DB Snatch @ 50lbs

60 DU

60 cal AB

60 DU

60 lateral burpees over rower

60 DU

60 single arm DB hang squat clean @50lbs

60 DU

1+10

Of course the burpee ate up this biggest chunk of time – tried to play little mental games with myself to keep me moving, some fast and some slower to tolerate the higher turnover mentally. On the single arm squat cleans – my back started to tighten up, it was enough to slow me down and get in my own head but not enough to be painful just uncomfortable.

EMOM x 10

Odd min – 12 wallballs @ 30lbs

Even min – 4 burpee bar MU

Pretty good feel here

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EMOM x 8

Odd min – 12 toes to bar

Even min – 25DU + 30ft HS walk

Handstand walk on first 2 were good, had to break on the last 2 pushing towards the minute

On the 4th set of ttb I was tempted to break – the set of 12 was tough but only had 5-7 sec to transition from walk to ttb. Also grip was slightly efffected and was having to re-grip every 2-3 reps. But abs were definitely fatigued. If there was 2 more 2 more minutes it would’ve been a huge fight to finish the ttb unbroken

+

EMOM x 6

AB 16 cals

Didn’t have the same amount of power this week – still made all numbers but not as effectively as last weeks 30s each set. Had a hard time getting the watts high enough in the first 5-8 seconds so I know this forced me to grind a little harder

+

(rest to full recovery before this)

EMOM x 4

Bar facing burpees x 16 (all 4 at 16!!)

I got the firsts 3 – 14 as the time expired on the last set but still got the volume in

Detailed info about my perceived limiting factors. Set three I finished the last rep with about one second to go it was in that set that it was difficult to bring my feet to my hands forcing me to take an extra stop before jumping over the bar. Breathing was super high but I was ok with that mentally and physically. But the main struggle was getting the feet as far forward in the burpee as the previous 2. I know for one this effected the cycle time of the reps in that round but the energy expanded to try and get my feet closer to the hands was so much more work.

HS walk skill

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

Fingertip walk from quadruped x 5/side

Inchworms x 40ft

This was really good stuff – inchworm for 40ft sucked, really tried to over-exaggerate handstand position

+

10-12 ‘reps’ of wall walk into lean away and controlled pirhouette after 1-2 steps, rest as needed (https://www.youtube.com/watch?v=hkgDui28Vts&t=0s&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=13)

Started really good and then got a little sloppy

+

A – Squat snatch x 1/OHS x 5, rest 2 min x 5 working sets

155-165-175-185-195

B – Dbl KB front rack reverse alternating lunges x 12 steps, rest 2 min x 4 sets

50

+

10 rounds for time

Run 200m

1 rope climb to 15ft

11:48

Got a little sloppy with rope climbs on round 6-8, was trying to speed up

+

15 min easy bike cooldown

+

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

Went better than monday – was able to create a little more compression but about the same time on tension

5 min AB

3:30 @ 350 watts

90 sec kick at end

(rest 2 min)

5 min row

3:30 @ 1:50/500m

90 sec kick at end

(rest 2 min)

5 min ski

3:30 @ 1:55/500m

90 sec kick at end

(rest 5-6 min)

3 min AB

2:15 @ 350 watts

45 sec kick at end

(rest 2 min)

3 min row

2:15 @ 1:50/500m

45 sec kick at end

(rest 2 min)

3 min ski

2:15 @ 1:55/500m

45 sec kick at end

Ski was the only one today I struggled to keep the prescribed paces. Bike was spot on for 350 (staying mostly at 348-361) – kick was too 450 and held it the whole time. Row was 1:51-1:52 on first set with kick at 1:40. Ski was a grind to keep under 2, and kick was around 1:55-1:54

3 min window – bike was about the same with the 45s kick being closer to 500. Row second time was way better, 1:49-1:50 and 45sec kick was about 1:38 – was just better coping with the discomfort and not breaking mechanics and also slowing down my stroke rate and generating more power per pull. Ski was the same as the first.

+

Face up GHD plank hold 25 sec on, 1:35 rest x 6

done

A1 – 1-arm DB strict press x 5 + 10 TNG push presses, rest 30 sec bt arms

55-55-55-50

A2 – Plate pinch carry 60ft, break at 30ft turnaround point, rest 90 sec x 3-4 sets

done

B – BB push press cluster x 3.3.3 @ 6RM, 4 sec hold overhead each rep, rest 20-25 sec bt clusters and 3 min bt sets x 4 sets

185

Missed 1 rep in the 3rd and 4th set – got the volume in after a miss but struggled to do all 3 reps of each cluster in set 3 and set 4 – my traps were smoked 

+

AMRAP 10 min

Dbl KB front squats x 15

Row cals x 12

30ft HS walk

3+6 – traps were numb and  the handstands were not efficient and holy poop those kb’s felt heavy as shit – went with double 50

+

C1 – Single arm DB tricep kickbacks x 12/arm

12

C2 – Double arm banded tricep pulldowns x 18, rest as needed x 3 sets

ouch

D – Prone scap swimmers from GHD sorenson hold x 5 SLOW reps, rest as needed x 3 sets

done

+

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

ouch

A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets, get heavier with each step in the wave and then corresponding sets for each wave.

245-265-295-255-285-325
B – Rear foot elevated split squats with back rack x 8/side, rest 60 sec bt legs x 3 sets each (end heavier than last week)

115-125-135
+
3 rounds for time
Row 500m
10 bar MU
5 sandbag ground over shoulder @ 150lbs

12:05

Bmu unbroken first round – 6/4 and then 4/4/2 – last row was a grind – sandbag is a pretty loose 150, so if i didn’t have great position and it got away from my center of gravity it would take a lot out of effort to complete that rep. Happend once in round 3 and slowed me down. Grinded through the last set as quick as turnover as I could and was pretty happy about that.

EMOM x 10
Odd min – Squat clean from blocks x 1.1 (rest 10 sec bt reps, work around 225-235)
Even min – Ring MU x 3-4 unbroken reps for quality

235 – felt good, quick through pull and squat

4 muscle ups – felt like I was trying to be faster and more aggressive in the turnover
+
EMOM x 8
Odd min – 10 TNG power snatches @ 95lbs
Even min – 1-arm DB overhead walking lunge x 25ft/arm

About 22-24 seconds each time, sets 1&2 felt fast and quick. Set 3 & 4 felt the slow down of cycle time around rep 7/8
+
EMOM x 6
AB 15 cals

Goal was to go hard out the gate, maintain pretty high output until around 20-22 seconds and cruise to finish by 30s. The only one that took longer was the last one, it was about 40 and my legs were done and new didn’t have to repeat that
+
EMOM x 4
Bar facing burpees x 16

I did not die this week – made 16 -16 -14 – 14
+
KB banded wrist flex/ext x 3 reps each way, rest as needed

done