Ben Plotnicki

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.

+
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

+
(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

+
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.

+
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
+
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

+
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

+
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

Saturday was not going to happen at all. I was in the car for 5 hours on friday night, about 4.5 hours of sleep and working comp all day, figured it would be my best interest to not train or push up.

Squat snatch 15 min EMOM
6 min – 3 reps @ 135lbs
6 min – 2 reps @ 155lbs
6 min – 1 rep @ 185
This was pretty good. 135 and 155 went really well.

The first rep @ 185 felt heavy as shit as that jump was aggressive in this scenario. But my goal was to not miss a single rep and I got better as I went. Low back fatigue creeped in in 2nd set of 155.

+
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 DB hang squat cleans @ 50/hand
15 dbl DB push jerks
10 dbl DB box step overs (50/hand, 24in)
15 row cals
Rest 4-6 Minutes
x4 sets (alternate the order of these movements each set)

I forgot to make the notes of my times after each set when I left the gym so I will try and remember the best I can but what I do remember is that I got better with each set. I did underestimate how long it would take so I didnt have a proper warm and I got more warm and prepped each set. I also was prepared that all except for the row would have the potential to sky rocket my heart rate, so broke reps up but felt it out as I went. Might have created slower times for sure but I definitely stayed aerobic and heart rate monitor kept me around 145.

4:03

3:58

3:53

3:48
+
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)
These got better with each set as I started out being a little frustrated but found some good focal points to emphasize that helped me improve the movement.

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)

done
B1 – Lean away weighted pullups @ 41X1 tempo x 3, rest 90 sec

Done

I have a not in my lats that is not happy with me. Made the first couple of reps a little lit up but loosened up.
B2 – Band assisted front lever pulls x 2-3 into tucked front lever hold 10-15 sec, rest 90 sec x 3 sets
The tucked front lever was brutal going directly into it after the lever pulls.

A – Axle bar strict press x 6,4,2,12. rest 2 min
105-125-145-95

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 5 sets

Putting these 2 together felt great. I hope we do a few more progressions of this. I loved it and it had tons of carryover from the transition to the full movement
C – Rope pullups AMRAP x 4 sets, switch top hand every set, must hang 3 sec at bottom of each rep. bottom hand is at elbow of top hand.
5-5-4-4

+
5 rounds for time
30 DU’s
15 toes to bar
6:33

(rest 5 min)
5 rounds for time
10 deadlifts @ 225lbs
15 HR pushups

7:15

Ttb – broke up sets 9/6, 9/6, 9/6, 6/5/4, 6/4/4/1

After the 4th set, I felt efficiency was out the window, so I’m assuming my current capacity is around 45-50 reps, I knew it would happen but was curious when it would happen.

HR push ups – broke these up a lot but in the last round I had a good break through that I have struggled with lately, I was breathing heavy, but told myself only stop if you fail a rep or have to really grind to finish a rep, I slowed down on the last few reps but I never stopped. This was a good mental hurdle for me.

There is a good chance that tomorrow training will not happen. We are hosting another comp, we are done at a decent time but going to make a game time decision based on how my body feels after working it. Especially knowing what would be in store and I feel I would need to be 100% ready to rock mentally.

Had a very poor night of sleep so contemplated even training and grinding so I decided to not worry about load and get great quality that wouldn’t push me over the limit
A – Paused squat snatches – 1 rep EMOM x 15 (pause below knee for 2 sec before finishing the lift, work on speed through top of second pull)

155
B – Snatch pulls 3×3, rest 2-3 min

185, 205 x 2
C – Floating snatch grip deadlifts 3 sets of 6, rest 2 min

155
D – BB hip thrusts 4 sets of 15, rest 2-3 min (squeeze butt at top, stop and fix position if you feel your lower back burn or compensate)

125
E – DB side bends x 12/side x 3 sets, rest as needed

Didn’t get in

Light 400m jog, directly into
30 sec AB @ EN3
30 sec AB @ threshold
30 sec AB @ high effort
walk rest 4 min x 3 sets
goals of 400-500-750+

Completely underestimated the effect of the prior 30s of each transition. First round was close to goal, but the high effort was in the mid 600’s, but was never able to duplicate that. Next 2 rounds was 300-388-upper 500’s but not for the whole 30s

+
Light 400m jog, directly into
30 sec row @ EN3
30 sec row @ threshold
30 sec row @ high effort
walk rest 4 min x 3 sets
goals of 1:45-1:40-1:32

This was closer to realistic, but I think it was 1:35-1:38 for the high effort, the last set was closer to 1:32. The one thing I did try to do was maintain the same spm for each 30s as the effort increased and wasn’t too far off

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

I think I was around 1:48-1:42-1:38/1:39

was pretty smoked at this point

EMOM x 8
Odd min – 2 rope climbs to 15ft for efficiency
Even min – 10 bar facing burpees
might be one of the toughest emom’s we’ve done this cycle. I wanted to spend more metal time thinking about handwork for decent but didn’t have much time so had to really think on the fly after burpee. 3 pulls every time, I stayed patient because I’m always ready to over pull

+
EMOM x 8
Odd min – 2 bar pull overs
Even min – 3-4 sandbag ground to overhead (power clean/push jerk)
Had to warm this up a little bit, I haven’t done a bar pullover in a while and it took me a few attempts to get it back. Then on the 3rd set I missed my first 2 attempts, couldn’t figure out if I had over exhausted my pull but I got it back

+
B1 – 1-arm sled drag from front plank x 50ft, alternating hands each pull, rest 60 sec (add light load from last week)

+32.5 – this was much easier this time
B2 – Banded high rows with thick grips from straight leg seated x 20-24, rest 90 sec x 4 sets (https://www.instagram.com/p/BNKKfnhBXrc/)

done
C1 – Supinated grip pullup negatives on x 6 count x 1.1.1.1, rest 10 sec/1 min

done
C2 – Towel threaded KB farmer carry 100ft (add light load from last week), rest 2 min x 4 sets

Made the next jump up and I handled it but it wasn’t as secure, but I did complete the 100ft so that’s all that matters
D – Wrist flexion/extension curls with banded KB on BB sleeve – 3 raises each direction x 5 sets
Ran out of time