Ben Plotnicki

Squat snatch x 1 EMOM
start at 135, add 10lbs/make through 165, then 5lbs each make from there
210

(had 215 overhead, then my elbow broke just a little and knew it wasn’t worth trying to fight to save it) – that was a ton of reps to get there

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Squat snatch – 5 singles for quality at 85% of best lift from EMOM

180
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EMOM x 8
Odd min – 3 rebounding rocket jumps
Even min – 3 squat clean thruster singles @ 155-175lbs
Done – 175

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EMOM x 8
Odd min – 30 sec AMRAP DU’s for speed
Even min – 30 sec AMRAP burpee jumping pullups
50 – 1 break/28 smh/ 60/ 59 – 1 break

thought I was going to be able to get way more than that

6-6-5-5
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EMOM x 8
Odd min – 2 front squats, tough but no misses
Even min – 15 hand release pushups
265 – that was the heaviest 265 I’ve ever squatted – holy hell that felt terrible

AMRAP 12 min
12 1-arm DB hang clean and jerk @ 50lbs (6/side)
9 chest to bar pullups
6 BBJO 30in

6+11

The good – tried to mentally run some numbers for myself here and assumed each round for me would be about 90s, so decided to pace about starting a new set every 2 min. All c2b done ub, felt pretty good. The big takeaway here is I could’ve scored better if I wanted to endure the high breathing demands of the bbjo, but today I didn’t really want to. Shoulder actually felt better than it did doing that movement in the open in February, some of being aware of the movement, but also that that was the first tell tale sign we should’ve been more aware that something bad was on the horizon.

Good revelation for future workouts, attacking warm ups and feeling what it is like to do some mini rounds starting with the bbjo, not only do they sky rocket my heart rate, but I didn’t get any prep before of doing any db c&j immediately preceded by some bbjo. My warm up was cut short due to having to complete the session before class, but even with the limited time having made this quick adjustment I could’ve had a system much better prepared for the demands of the workout.
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Row 3k @ easy pace, < 22strokes/min
Done

A1 – Candlestick Rolls: 5-7 reps – Hands at hips, not over head, Rest 20-30 sec

I had a hard time staying compressed and not using my hands for momentum
A2 – Kip Swings w/ Towel: 5-6 reps – focus on looking for toes in hollow, and pushing rings away in extension, Rest 20-30 sec
A3 – 2-3 Ring Muscle Ups, rest as needed x 4 sets

2 per set
B – Ring Muscle Ups: 3 reps x 8; rest 45-60 sec b/t sets – Focus on these is quality vs volume

Rested a little longer than 60s after the 6th and 7th set
C – 75 hand release pushups for time
4:20 

really game planned this for the first 50+ reps. when I got to that point I tried to press a little. I almost failed rep 73 & 74.

D1 – DB raises x 8 forward/diagonal/lateral, rest 1 min

10
D2 – KB arm bar x 3/side with 2 full breath cycles at end range, rest 1 min x 3 sets

35
E – Fat gripz hang from pullup bar ALAP, rest 2 min x 3 sets

50-27-23

Had to roll two mini towels up and this made it really hard, as I got tired the towels began to roll
Should I invest in some fat gripz. I know we will be changing some things up in the future, but will get some if we plan on keeping on doing some grip work.

EMOM x 12
Odd min – 1 paused squat snatch
Even min – 2 squat snatches (same bar load for both)
175

At times the paused felt better than the standard, so I started slowing down my first pull to ensure better position and that helped

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A – Snatch pulls 2 sets of 3, rest 2-3 min (225-245 this week)

225-235
C – Floating snatch grip deadlifts 5 sets of 6, rest 2 min

205

Didn’t feel as tough as last week, but still one of the toughest exercises relative to a high suck level
D – BB hip thrusts 4 sets of 20, rest 2-3 min (squeeze butt at top, stop and fix position if you feel your lower back burn or compensate)

135
E – DB side bends x 15/side x 3 sets, rest as needed

45

Bike and ski were the ones I hit the numbers consistently or at least a little off. Ski is a little easier for me in my “jogging” scenario. Even at a light jog, I choose to run my 400 on our infamous hill. By the time I get to the second set on the rower and event today by the first, my leg drive is exhausted. I’m making this an excuse but I’m sure it plays a role as I have struggled with the row, but not the ski to maintain the target numbers.

Light 400m jog, directly into
60 sec AB @ 250 watts
60 sec AB @ 350 watts
60 sec AB @ 450+ watts
walk rest 4 min x 3 sets
Consistently hit numbers

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Light 400m jog, directly into
60 sec row @ 2:00/500m
60 sec row @ 1:50/500m
60 sec row @ 1:40/500m
walk rest 4 min x 3 sets
2:00/1:52/1:44 and this 1:44 was a fight and definitely felt there was a technique breakdown

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Light 400m jog, directly into
60 sec ski @ 2:05/500m
60 sec ski @ 1:58/500m
60 sec ski @ 1:50/500m
walk rest 4 min x 3 sets

2:05/1:58-1:59/1:51

Squat snatch – accumulate 12 squat snatches @ 185lbs, not for time but keep it regimented, no big breaks
Felt really good today. Started the first 4 OTM w/a belt, the last 8 went every 50s and no belt.

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2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% ‘aerobic effort’
10 dbl KB thrusters @ 35/hand
50ft dbl KB overhead walking lunge
10 dbl KB hang snatches
15 ski cals
Rest 4-6 Minutes
x4 sets (alternate the order of these movements each set)
3:33

3:02

3:11

3:10

The lunge was the only thing I really had to break, strategize on a couple of the others to keep my effort higher. First set was the slowest, didn’t have time to properly prep for it, but I definitely found that finishing on the ski was harder than starting

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(add light weight vest to A and B exercises this week at same volume)
A1 – Wall walk into lean away and pirouhette/small controlled steps x 3 ‘reps’ (work on building a forward lean with feet leading and patient hand movement – https://www.youtube.com/watch?v=hkgDui28Vts&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=5)
A2 – Kneeling to standing strict MU with foot assist x 3 reps for control, rest 2 min x 5 sets (https://www.instagram.com/p/Bot5GVeFI3f/?hl=en&taken-by=cfgymnastics)

Only had time to knock out 3 sets…..wall walking in a weighted vest is horrible! Really want to get the volume in for these and the B as well
B1 – Lean away weighted pullups @ 41X1 tempo x 3, rest 90 sec
B2 – Band assisted front lever pulls x 2-3 into tucked front lever hold 10-15 sec, rest 90 sec x 3 sets

A – Front squat autoregulated sets – 3 sets of 3, 3 sets of 2, 3 sets of 1. all at 8-9 RPE. rest 3 min
265-280-300

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For time
Row 50 cals
into
4 rounds
12 thrusters @ 95lbs
12 chest to bar pullups
into
AB 50 cals

12:40

Held 1100+ on row, should’ve trusted myself and held 1200, could’ve done that without any issues.

I had to make a choice and I took the one that probably didn’t optimize my best time, but it was a personal win, did all c2b unbroken, I’m sure it caused me to be slower in my transitions but I wanted to prove to myself I could. All pull up felt good until the last round and around rep 8/9 and felt like I had to fight a little just to finish the final few reps. I don’t feel like we’ve done many thrusters but they felt smooth. Only felt my last 5 in the 4th set, and that was more the ability to keep a good elbow position on eccentric receiving at the shoulders.

Bike, I couldn’t feel my arms so they weren’t much help for the first 90s, I was proud of myself that I didn’t allow myself to succumb to the wish to go slow, got to 300 watts quickly and just grinded to hold on. After about 90s-120s when my arms felt closer to normal, I pushed with whatever was left and decided to kick in at the 35 cal mark, knew I could go hard at that point and finish.

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B1 – KB drag throughs from front plank x 5/direction, rest 30 sec

done
B2 – Single leg Side plank series with bench/chair – 6-8 sec/position (https://www.youtube.com/watch?v=-b2z8QGf3Is), rest 90 sec x 3 sets

So left side felt super weak today
C – Eccentric single leg hamstring curl x 5/side with assist from other foot back to top, rest as needed x 3 sets/side (https://www.youtube.com/watch?v=dE5d39sErBU)
Done

A – BB strict press 5,5,5,10. rest 2 min

115-125-135-105
B1 – 3 ring MU transition only, no dip out, rest 60 sec
B2 – 3 ring MU for quality and crisp form, rest 2 min x 6 sets

This is still really good stuff, and the extra set felt even better.
C1 – Single arm rope rows from standing x 6/side, rest 30 sec

These were harder than I expected them to be.
C2 – Banded/cable tricep pressdown with 2 sec pause at lockout to squeeze tris x 10, rest 2 min x 4 sets

done
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For time
25-20-15
AB cals
Power snatches @ 75lbs
6:54
I went back and forth on what my strategy was to be for this one. Break the power snatches in order to hold higher wattage on bike, see about going unbroken and try not and die on the bike, knew this would not be the best choice.

Don’t remember how long the first bike cals took, but did 2 speed bursts, first 8 seconds and @ the 40s mark got the bike up to 700 watts but for the most part held it around 400. First set of snatch was 15 and 10, watched the clock and took about 8 seconds. Second bike I didn’t really want to go but I got it up to 300 quickly and then to 400 and cruised there. That set of snatch was 12 and 8, last set of bike didn’t want to go at all but I pushed pretty good, I think I got it up to 500 and got in and out of that set and then finished the 15 unbroken.

My personal big win, every time I got off the bike I wanted to get chalk, but knew I didn’t need it, so I didn’t let myself as I know I only wanted to do this to rest a little more.

A – Paused squat snatches – 1 rep EMOM x 15 (pause below knee for 2 sec before finishing the lift, try for these around 165 this week)

165 on the first 5 – 175 middle 5, and 185 last 5.

Probably should’ve stayed w/175 as it felt fast and smooth. 185 didn’t feel as fast but still went well
B – Snatch pulls 3×3, rest 2-3 min (205-225 this week)

205-215-225

Sleep was much much better today and felt good, explosive with good position
C – Floating snatch grip deadlifts 4 sets of 6, rest 2 min

205
D – BB hip thrusts 5 sets of 15, rest 2-3 min (squeeze butt at top, stop and fix position if you feel your lower back burn or compensate)

135 across
E – DB side bends x 12/side x 3 sets, rest as needed
45

Felt good with good ROM

Light 400m jog, directly into
45 sec AB @ EN3
45 sec AB @ threshold
45 sec AB @ high effort
walk rest 4 min x 3 sets
242/344/442-461

Pretty consistent across all 3 sets

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Light 400m jog, directly into
45 sec row @ EN3
45 sec row @ threshold
45 sec row @ high effort
walk rest 4 min x 3 sets
1:59/1:49/1:42

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Light 400m jog, directly into
45 sec ski @ EN3
45 sec ski @ threshold
45 sec ski @ high effort
walk rest 4 min x 3 sets

2:05/2:00/1:50

Last set on ski held 1:48 for most of it