Ben Plotnicki

For time
150 DU’s
60 wallballs
30 chest to bar pullups
150 DU’s

8:58

Really bummed with myself, not necessarily my performance, but my mental effort here. I was not comfortable at all with high respiration rate. I went earlier in the day, and that played a role, but not a huge role. Before I went I decided I wanted to go unbroken, but changed my plan in the middle. First dubz unbroken. Wall ball broke up into 3 sets, 26/20/14 – I will watch my video of transitions and rest times bt wall balls, but I already know it was way too long, and I’m kind of disappointed in myself for it. My thought was break to give my shoulders a break so I could go unbroken on pull ups. After wall balls my heart rate and respiration was high so I decided to break pull ups even before i started. Pull ups 20/10. Dubz, i took one break and one miss, shoulders/lats were effected but I grinded through the last 60 reps. If it works in design structure, I would love the chance to retest this, but not sure if it will be the best evaluation. Just knowing that i need to embrace the workout will yield a better result in itself.

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec
A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec
A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
C – Front squat autoregulated sets – 8 sets of 3 @ 7-8 RPE (2-3 reps in reserve each set)

245 – definitely felt like an 8 while squatting, but didn’t need a long rest time
D – BB hip thrusts x 15,15,10,10,25, rest 3 min

135-155-175-195-135

Went a little more conservative with loading to focus on higher quality extension, and felt way more valuable with this loading today
E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 90 sec hold

done
+
For time
100 hand release pushups

7:16

Had no plan today, just kind of wanted to go with the flow, this is the most push ups ive done since the shoulder injury. I did baby it today, if I kept a closer hand position then the shoulder wasn’t happy. Could tell hadn’t got much movement work here.

EMOM x 10 (use same bar, build in load from last week)
Odd min – 1 squat snatch
Even min – 2 power snatches
165 x 3 sets

175 x 2 sets

The sets of power snatch @ 175 felt better, mostly because I knew I couldn’t dick around anymore and started focusing on more speed past the knees and into extension

+
EMOM x 8 (both lifts in same minute, stay at same weight as last week)
Power clean/Push jerk x 1
Power clean/Split jerk x 1
205 – much much better this week, was more clean and crisp into the rack postion, and felt smooth and quick under the split jerk

+
3 sets
Yoke back rack carry 75ft
AB 18 cals high effort
rest 60 sec
Sandbag bear hug carry 75ft
Prowler push 75ft high effort
rest 60 sec
Farmer carry 75ft tough
Ski erg 12 cals high effort
rest 4 min
Lost time again, around 20+, went heavier on yoke and that felt pretty solid today, was able to generate more power on the bike today, prowler was “light” and faster turnover, sandbag bear hug felt pretty strong today, didn’t feel I could generate a ton of output on ski, struggled to stay in the 1300cal/hr, spent more time in upper 1200’s than 13’s.

+
Axle bar zercher carry 100ft, rest 2 min x 5 sets
Done – same set up as last week

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s)
done

+
Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s)
done

+
RKC plank HARD contraction 8 sec on, :52 sec rest x 8
done

+
Run 400m into
45 cals each (Row/Ski/AB)
rest 4 min
Run 600m into
35 cals each (Row/Ski/AB)
rest 4 min
Run 800m into
25 cals each (Row/ski/AB)
rest 4 min
Run 1000m into
15 cals each (Row/ski/AB)
39:16

Had a goal to be close to last week if not faster even with the additional cals, just knew how to approach the workout better for pacing and not blow up too soon. Rounds were; 11:43, 10:23, 9:10, 7:00

A – Bar Mu – 3 reps EMOM x 6-8 for quality
8 sets – felt much better on the bar today, I like the emom work to start the week, the volume today felt high quality and got a chance to focus on a few things

B1 – 1-arm sled drag from front plank x 25ft/side, rest 30 sec bt sides, 30 sec after both (https://www.youtube.com/watch?v=My5DoeTEm-0)
@+35 – averaged about 12 pulls on left side and about 11 on the right side

B2 – Banded high rows with thick grips from straight leg seated x 18-20, rest 90 sec x 4 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
this is the worst of all of today, it’s a deep burn!!!!!

C1 – Towel threaded KB bicep curls x 8-10, rest 0 sec
8 reps @ 26 – supination at top still feels a little awkward

C2 – Towel threaded KB farmer carry 75-100ft, rest 2 min x 4 sets (thread towel or shirt through KB handle, do dbl KB curls with supination at top, then immediately into the carry)
100ft

D – Wrist flexion/extension curls with banded KB on BB sleeve – 1 raise each direction x 5 sets
done

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec
A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec
A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 sets
B1 – Band assisted squat jumps x 4-5 for max height, rest 30 sec (https://www.youtube.com/watch?v=7N8lA2wc81Q)
felt like a kid jumping here

B2 – Seated box jump step down x 1.1.1, rest 8 sec/2 min x 3 sets (dont build for height here, try to land on box as tall as you can)
24” focused on landing with knees barely bent

C – Front squat autoregulated sets – 6 sets of 3 @ 7-8 RPE (2-3 reps in reserve each set)
225

D – BB hip thrusts x 12,12,8,8,20. rest 3 min
155-175-185-205-135

E – Wall assisted glute bridge hold with posterior pelvic tilt – 2 sets of 90 sec hold
done

+
For time
100 jumping air squats (jump = feet barely leave floor. make it burn)

3:24

I have a lot of questions about this, my heart rate was up, but I never felt major oxygen debt from breathing, what I did feel was that I thought I might have potentialed failed a jump Sqaut, don’t really know how that’s possible but that’s what I felt. I still once a week do some hypoxia drills so not sure if that played a role at all, but was amazed at the quad burn. It felt a lot like doing leg extension 21’s burnouts.

I started out with a set of 35 and thought man this isn’t bad, and then it hit me, then it was like 8-9 at a time and thought my quads were going to quit working.

EMOM x 10 (use same bar)
Odd min – 2 squat snatches
Even min – 3 power snatches
155 – felt pretty good

+
EMOM x 6 (both lifts in same minute)
Power clean/Push jerk x 1
Power clean/Split jerk x 1
205 – might have been a bit aggressive here since it’s been a while but was done pretty quickly

+
3 sets
Yoke back rack carry 50ft
AB 15 cals high effort
rest 60 sec
Sandbag bear hug carry 50ft
Prowler push 50ft high effort
rest 60 sec
Farmer carry 50ft tough
Ski erg 10 cals high effort
rest 4 min
forgot to check time, set up gym and equipment made transitions not as quick as I would’ve liked

+
Axle bar zercher carry 100ft, rest 2 min x 4 sets
@ 135

All the strongman stough had me spent, felt great during but when I was done, I was smoked.

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s)
+
Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s)
these were awesome – I loved them, going to do a couple of times even when not in design

+
RKC plank HARD contraction 8 sec on, :52 sec rest x 6
done

+
Run 400m into
40 cals each (Row/Ski/AB)
rest 4 min
Run 600m into
30 cals each (Row/Ski/AB)
rest 4 min
Run 800m into
20 cals each (Row/ski/AB)
rest 4 min
Run 1000m into
10 cals each (Row/ski/AB)

43:36 – without taking out rest

So I was looking forward to this and it was a much bigger ball buster than I anticipated. Going into the runs after the bikes my legs were heavier than I expected. Loved the challenge

A – Ring Mu – 3 reps EMOM x 6-8 for quality
felt heavy and joints a little achy, the body loved the week off but getting jazzed back up was hard. Mind was ready but body was slow to go

B1 – 1-arm sled drag from front plank x 25ft/side, rest 30 sec bt sides, 30 sec after both (https://www.youtube.com/watch?v=My5DoeTEm-0)
+25 on sled – this was solid, I liked this a lot

B2 – Banded high rows with thick grips from straight leg seated x 18-20, rest 90 sec x 3 sets (https://www.instagram.com/p/BNKKfnhBXrc/)
used the towels

(strength into endurance stimulus here, load the sled up so that it is tough but that you can maintain a good plank hold throughout, not as much rotation/lean as this guy)
C1 – Towel threaded KB bicep curls x 8-10, rest 0 sec
26

C2 – Towel threaded KB farmer carry 75-100ft, rest 2 min x 4 sets (thread towel or shirt through KB handle, do dbl KB curls with supination at top, then immediately into the carry)
26

D – Wrist flexion/extension curls with banded KB on BB sleeve – 1 raise each direction x 4 sets
done – felt a little awkward and trying to get comfortable with the movement

Cascade workout

100 du’s

25 pull up

80 du’s

20 pull up

60 du’s

15 pull up

40 du’s

10 pull up

20 du’s

5 pull up

8:26

I went back and forth on plan of attack and when I picked up the rope I thought about doing a couple of sets, but then thought go for it all the way and find out if it’s doable. Went UB on rope for 100, all pull ups done UB. Pull ups had a bigger effect on rope then rope had on pull ups. going to go back and watch/track transition/rest time in video to try and determine the value of breaking because I should be able to go through it this way. A lot also depends where in the order of events this stacks up for me. Pull ups felt ok, I can be cleaner and crisper, especially after getting more reps in this coming tuesday.