Ben Plotnicki

Mini band scap stability series – https://www.instagram.com/p/BWTOZSShTLH/
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1-arm RKC front plank x 5 sec HARD contraction each side, push intro ground actively while contracting deep core and glutes, rest 60 sec
1-arm side plank with straight arm with top arm banded rows x 6/side
Mini band in and out monster walk x 10 steps forward and back
3 sets
Another great activation protocol

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A – Hang Squat snatch – 1 rep every 30 sec x 18, add load every 6 crisp makes

155-165-175
B1 – Banded bird dogs x 5/side
B2 – Band assisted thoracic rotation from quadruped x 5/side, take a full breath cycle at end range each rep (https://www.youtube.com/watch?v=EPVK8Qw1Img)
B3 – Hollow/arch rolls x 4/position
rest as needed x 3 sets
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10 sets, continuous effort
AB 60 sec @ 250 watts
AB 60 sec @ 325 watts
AB 60 sec @ 400 watts
This might be one of the dumbest aerobic sessions I’ve ever done, we are not friends for the next 18 hours. The hardest to hold was the 250 – easiest to hold was the 325+, 400 stayed around 409, at times it was a fight but was able to.

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Mini band around knees glute bridge hold with abduction pulses x 30 sec
Prone scap swimmers with neutral spine and no hand touch to ground or body x 45 sec continuous movement, rest 45 sec x 4 sets

Done – not the funniest day – stupid bike

Mcgill Big 3
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Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
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A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B1 – 1-arm DB high windmill x 5/side
B2 – 1-arm DB OHS x 5/side
B3 – 1-arm DB sots press x 5/side, 3 sets, rest as needed
(can elevate heels as needed on B2/B3)
Might be one of the best/worst activation/warm up sequences ever – both A&B – but I must say, the 1-arm front plank might be one of the hardest things in this session period, and being able to breathe while maintaining tension and fighting for anti-rotation

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For time
20 power snatches @ 135lbs
15 toes to bar
20 dbl DB hang power cleans @ 50/hand
15 toes to bar
20 dbl DB push presses @ 50/hand
15 toes to bar
20 front squats @ 135lbs

8:24

All t2b done unbroken

All singles on PS. when i started the db clean, I was thinking of going 2 sets, but then I felt my forearms so I made an executive decision to break that into 8-7-5. All db push press done unbroken and same for front squats, i wanted to break several times but did talk myself out of it. Did have to switch to globo gym front rack to keep going.

6 burpees AFAP, rest 45 sec
8 jumping goblet squats @ 25lbs, rest 45 sec
10 sec AB HARD, rest 3 min x 2-3 sets

I can see the potential of the jumping goblet squats being terrible. 25 made it good
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15 min squat snatch tech work for quality

Stuck with the barbell
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For time
10->1 Burpee box jumps to 24in (decrease by 1/round)
2->20 AB cals (increase by 2/round)
13:16

In hindsight I could’ve gone much harder on the bike. Each bike interval I kept around 400 watts, I expected there would be a ton more carry over from the bike and burpee. So wish I would’ve pushed getting a little more uncomfortable

AM
(all lifting work done for technical quality at moderate loading, get good exposure and work on timing and technique)
Power clean x 2 reps – EMOM x 6

165 – these didn’t feel great – felt like I was thinking about focusing on too many things
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Power clean x 1 + hang squat clean x 1 – EMOM x 6

185 – felt like I ironed some of them out here.
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Squat clean x 1 rep EMOM x 6

205

Going moderate loading I felt like I was fast under the bar, but don’t think I was gettng full extension on all of the pulls
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1-arm front rack squats x 6/side @ 53lbs, rest 30 sec bt arms
1-arm rotating ring rows x 6/side, rest 30 sec bt arms x 3 sets
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Band pull apart series

PM
Row ALAP @ 1:43/500m, stop when you have 3 strokes in a row above pace
rest 60 sec and repeat until you accumulate 2500m

13:34.7

1K on first chunk, started over pulling to fight for that 1K and that night babe hurt me in the end. The last 750 were the best because my arms were tired and i had to revert back to good mechanics, go figure.

workout # 6

10-8-6-4-2 power clean

50 dubz

amrap muscle up in remaining time

5:33

28 muscle ups

could’ve gone way faster on the couplet, small tng sets, tried to keep heart rate relative

muscle ups all sets of 2’s, wanted a lot more, but this is a pretty high volume for not having much exposure to them until 4-5 weeks ago so I can’t be too upset. as the time started to expire pushed the pace a little bit, had I been more patient could’ve gotten a few more reps. 

workout #5

7rft

5 deadlifts @ 225

10 t2b

15 wall ball @ 20

9:25

orginally I planned on breaking up the t2b from the beginning, then almost last minute I decided to go for it and see what the fuck happened. All unbroken until the last round, I no repped myself on the first t2b in the last round and mentally thought that “11” unbroken would be tough, then resorted to singles. overall never really came out too hot, had a really good warm up and wish I would’ve pushed the pace a little more.

A – Hang Power snatch – 1 rep every 20 sec x 15, 115-135lbs

115 – and should’ve stayed there. 135 still felt good but each rep happened so fast, that it was hard to process any
B – Back squat – 1 rep for speed every 45 sec x 8 (225-255, good speed)

Went with 235 and 245
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6 sets, rest walk 90 sec bt sets
AB 15 cals
10 hang power cleans @ 135lbs/4 dbl DB devil press @ 50/hand (alternate between these two each set)
40 DU’s
9:55 (minus rest)

On the first 4 sets I tried to bike around 1200 watts for 8 seconds and coast the rest of the way. On set 5 I tried to crank it up for 10-11 calories at high output, it was a little shock to the system mentally, or that was the round of hang powers, didn’t want to pick it up right away, same strategy on round 6 and since the devils press is a little different movement I was able to pick that up right away. Wish I had experimented early with getting after it a little more on the bike for the cals not a relative time factor.

EMOM x 30
Min 1 – 20 sec kipping HSPU
Min 2 – 30 sec AB @ 375 watts
Min 3 – 20 sec bar MU (protect hands)
Min 4 – 30 sec row cals @ 1300 cal/hr
Min 5 – 20 sec hollow rocks
Min 6 – 30 sec low hips reverse bear crawl
Hspu = 16-15-15-14-14

Bmu = 5-4-4-3-3

Felt needed to work a little more today to maintain output. Low back was still a little tired from weekend piece and yesterday. Bar was so slick that i didn’t feel super comfortable with bmu today.
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Table top plank press ups x 5-6, 2 sec hold at top of each
Arch body hold with PVC overhead and active glutes x 10-15 sec
Goblet squats with wide stance @ 2020 tempo x 5-6
Straddle straight leg liftoffs x 5 + feet touching liftoffs x 5
3 sets

Stomach was hurting a little bit all day and low back was pretty sore and tired so pulling today wasn’t as powerful feeling as other days.
EMOM x 4
8 box jump overs
1 squat snatch @ 155lbs

Struggled to get a rhythm on box jump overs – but snatch felt solid
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EMOM x 4
8 toes to bar
1 squat snatch @ 165lbs

These snatch felt the best out of all sets and loads
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EMOM x 4
20 DUs
1 squat snatch @ 175lbs

Traps felt a little tight and could feel on dubs so I will use that as some feedback that I need to get some manual therapy done. Nothing major at all, just a good piece to pay attention to
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Deadlift lock outs from blocks/pins above knee – 1.1.1.1 x 3, rest 8 sec/2 min

275-305-325
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For time
7-5-3 ring MU
3-5-7 power cleans @ 185lbs
12 bar facing burpees/round

7:01

Just wanted to see what would happen if I went for all muscle up unbroken, and I feel that got better as I went. Burpee felt slow but consistent, but still faster than they work 2-3 weeks ago.

Had to hit this before classes so was not ideal training time but still pretty happy with the numbers I pushed up.
A – PC x 1/Split jerk x 2, rest 3 min x 4 sets

225-235-245-255
B – Bottoms up front squat x 1.1.1 x 3, rest 6 sec/2 min

255-275-295
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For time, 15-12-9
deadlifts @ 205lbs
C2b Pullups
kipping HSPU
4:56

I underestimated how hot the deads got me. They did effect me some residual endurance in the set of 12, but a little more than I expected in the 9. I’m sure lack of ideal warm up and am training played a very minor role in this but overall pretty happy. Hspu felt pretty good too.

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10-15 min mobility

done

EMOM x 30
Min 1 – 30 sec weight vest box step overs @ 20in (20lbs)
Min 2 – 30 sec AB @ 375 watts
Min 3 – 10 toes to bar
Min 4 – 30 sec row cals @ 1300 cal/hr
Min 5 – 15 sec/side straight arm side plank
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Table top plank press ups x 5-6, 2 sec hold at top of each
Arch body hold with PVC overhead and active glutes x 10-15 sec
Goblet squats with wide stance @ 2020 tempo x 5-6
Straddle straight leg liftoffs x 5 + feet touching liftoffs x 5
3 sets
Felt really good today – hitting minimum numbers on cyclical work was easy and that felt great

Side plank was hardest and accidentally did it on the rings, just wanted to over achieve today.