Ben Plotnicki

A – Banded clean grip deadlifts – 3 reps EMOM x 10

185
B – Power clean x 2 reps EMOM x 4 @ 155-175, 1 rep EMOM x 4 @ 185-205

175 – 205
C – Power snatch x 12 reps for time @ 95lbs, rest 2 min x 3 sets
26-26-25

+
3 rounds for time
15 C2B pullups
20 box jump overs @ 24in
25 row cals
8:56

Rd 1 – 2:22 rd 2 – 5:4? Rd 3 – 8:56

Box jumps on rd 2 slowed down a lot. Still kept cal/hr around 1100-1200, rd 3 tried to push the box jump but it was 6 stop and a few slow singles, pushed to 14, a few slow singles then had to finish. Row tried to hammer it a little too early and that got me around 16/17 cals. C2b were all unbroken – this was great for me becuase I realized that since they weren’t by themsleves like we’ve been hitting I didn’t mentally focus on prepare they way I should’ve here. Last set was a fight, but pretty confident I could’ve grinded out one more set of ub 15. I could’ve planned this workout better by pacing the box jumps better but I wanted to see where I was at so I’m glad I went for it.

shoulder extension protocol and hip movement quality
+
For time, 5-4-3-2-1 reps of
Deadlifts @ 315
Power snatches @ 155
Box jumps @ 30in
3:53

The round of 3 sucked, that’s when the deadlift bar felt like it secretly went to 365. On the power snatch I actually did a few tng sets of 5 i started with 2 singles and thought fuck this, then did 3, set of 4 wanted to pick up bar right away and did 1+3, 1+2, 2. Box jumps were better than they normally are for me. I know this is blazing fast, but being short and was one of the first times in awhile I didn’t listen to the body when I wanted to stop. Made myself pick up the bar quicker than I had been. Only thing I would’ve done different is maybe gone tng on the set of 5

+
A1 – Banded prone hamstring curls x 10-12/side
A2 – Side lying straight leg adductions x 10-12/side
A3 – Banded lateral monster walk x 10-12 steps/direction
3 sets
done

KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm

Done – shoulder started out a little irritated but got much better as I warmed up more.
3 times through
+
A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 2 min x 6 (light load)

Started @ 75, very very slow build
B – Slow pull squat snatch – new rep EMOM x 8, light load. 4 count from floor to power position then finish

95-115-125 – 145 – holy cow this was nasty on the hammies
C – Squat snatch – new rep EMOM x 4, moderate load, just slightly heavier than B, keep quality high

165 across
D – Front squat find a 5RM from the floor in 3 sets

225 – 255 – 275 – on the 275 didn’t count the squat clean as one of the reps
E1 – Sumo deadlifts x 4,4,2,2,1, rest 90 sec

315-325-335-345-350

Holy shit this felt so heavy today, had much bigger aspirations after last week, but it was so slow off the ground today
E2 – Stir the pots on swiss ball x 6/direction, rest 90 sec x 5

Had to do with med ball
F – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Done

Shoulder extension protocol with additions
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A – Dead hang to inverted to tucked ring tick tocks x 2-3/direction x 6 sets for quality, rest as needed

2’s
B – Parallette shoot throughs x 3/direction x 4 sets (try to get some more challenge here by holding L-sits and tucked planches at end range as able)

done
+
21 unbroken C2B pullups for quality, rest 180 sec
21 unbroken kipping HSPU for quality, rest 180 sec x 3 sets
Didn’t feel any breakdown in c2b until rep 16 in last set – kipped a little more aggressively in that last set. HSPU were on point today, about the same rep range in c2b felt like I had to grind a little more….

I have increased my fat intake in the am, and Monday’s I have been hitting this earlier than my other sessions. Today – i got that yucky lactate feeling – I’m assuming it’s more because I had slower digesting food and it will still sitting in my stomach. Thats the only thing I can think of

+
C – Rope pullups x 8 (switch top hand after 4), rest 2 min x 3 sets

3 sets @ 8 reps was a lot tougher than last week
D1 – (KB pitchers curl + bottoms up OH press) * 6/arm, rest 1 min

20 across
D2 – Landmine meadows row with controlled eccentric x 6/arm, rest 1 min x 4 sets

+45 across
E – Mini band scap stability series

done

A – Banded clean grip deadlifts – 3 reps EMOM x 8
185

B – Power clean x 2 reps EMOM x 6 @ 155-175
175

C – Power snatch x 10 reps for time @ 95lbs, rest 2 min x 3 sets
23-22-22

+
6-8 sets as able to maintain quality and power
8 strict HSPU
25ft heavy prowler push
rest walk 90 sec

8 sets, forgot to rest walk

Prowler at +170

shoulder extension protocol and hip movement quality
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AMRAP 8 min
100 DU’s
50 seated shoulder press (empty bar)
25 toes to bar
1 + 76

Tried breaking up the press in the first round, rested too much but the endurance here was definitely the limiter. 2nd set of dubz broke at 92, then missed the first 3 restarts. Not really sure what happened here for that to happen, that should never happen. Second set of presses just chipped away and then did the 16t2b ub as time expired.

+
30 min clock
AB 8-10 sec at 1200+ watts, rest walk 90 sec and repeat until you either aren’t recovering inside of that window or you can no longer get to the required pace easily, at which point do a slow spin for the remainder of the window
12 full + 1 that I kept it in the 1200+ range for most but not all. Went with 8 sec because I figured I could get more sets in. Didn’t feel super powerful today so was happy

KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
first time that teacup rotations have not hurt at all. Super encouraging

+
A – Squat snatch from blocks above knee – find tough single
200 – felt I had more but was getting a little forward on me.

B – Squat snatch from blocks above knee – 5 reps for quality at 85% of best load from A, rest 90 sec
170 – these felt great. I would love to do more work from the blocks. Also fine tuned that above the knee position here

C – Front squat find an 8RM from the floor in 3 sets
245

I wanted more, but the struggle was on keeping the elbows, back engaged in the last 2 reps

C1 – Sumo deadlifts x 5,5,3,3, rest 90 sec
315-335-365-375

375 was slow and wasn’t sure I was going to break gravity

C2 – Band assisted L-sit from floor x 20-25 sec, rest 90 sec x 5
20s and a few milk seconds each time

(So I just started skimming through “overcoming gravity” and was reading about compression in midline exercises and that made me hyper focused on this today)

D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
done

Weekend note – there is a 95% change that I will not be able to train at all on this coming Saturday

Shoulder extension protocol with additions
+
A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps
B – Parallette shoot throughs x 3/direction x 4 sets
C – Rope pullups x 6 (switch top hand after 3), rest 2 min x 3 sets
this was about the perfect dose for today. Rep 5&6 on set 3 were pretty tough, didn’t really make a mental note of which hand I did first so no details on it from the top hand.

These are good but I wish that didn’t feel so tough on the hands

+
18 unbroken C2B pullups for quality, rest 150 sec
18 unbroken kipping HSPU for quality, rest 150 sec x 3-4 sets
The first set felt better than any of last weeks. I have felt so much value in these c2b progressions. Second set wasn’t as solid but I dialed it back in for #3. Was good through about 13/14 on the last set, did rest a little longer before set 3-4 because I wanted to keep building this volume here.

Hspu felt good this week

+
D1 – DB zottman curls x 6-8, light load, rest 1 min
20’s

D2 – Commando rows x 6/side, rest 1 min x 5 sets
50’s

E – Mini band scap stability series
done

Shoulder extension protocol with additions from yesterday)
+
AMRAP 10 min
3 rounds of
5 ring MU (adjust volume/movement here as needed based on feel)
20 wallballs @ 30lbs
into
AMRAP row cals in remaining time

91

Finished couplet at 5:07

First minute was not going to allow myself under 1000, 1100 next, 1200, in the last 2 minutes I wanted no less than 1400, last minute stayed around 1600-1700.

Couplet

Should’ve broken the wall balls in round 1, I had to rest longer than I should’ve. Did bar muscle ups instead of ring, ring pulls felt great but didn’t feel any power in the bottom position in the rings.

+
Hip flow x 5-6 min continuous movement
+
Box breathing from supine x 6-8 min, 3142 tempo

(add this to your shoulder extension protocol now that we are building more range/confidence…)
Table top plank press ups x 5 reps with 5 sec pause at top of each
Banded bird dogs x 5/side with 2 sec pause at extension each rep
3 times through

This was perfect – changed hand positions on the plank press ups frequently
+
Seated shoulder extension stretch with hands as close together behind back as possible – 4 sets of 10 sec, rest 1:50 (ensure you go through calm/controlled breathing cycles when at a comfortable end range to keep nervous system quiet and relaxed)

This felt pretty good
+
A – Find a tough set of PC/PJ x 5 TNG reps, new attempt every 3 min
155-170-185-205

The major limiter I felt here at my last couple of sets was my eccentric control. Cleans felt pretty good, but controlling transitions eccentrically was the only reason I didn’t make a jump after 205

B1 – DB bench press x 6-8 reps @ 31X1 tempo, rest 1 min (same, just more volume exposure here, adjust angle as needed)

35-40-45-50

Still a little of the same discomfort but today I decided to go through those ROMs with a little bit more of a grinding mentality, especially in the isometrics
B2 – Band resisted DB rows x 6-8/side, rest 1 min x 4 sets

70
+
Row 10 sec HARD, 1 min slow strokes x 5
1:20/1:21 was avg. got to 1:19 twice and that was my goal to get it there every time

+
AB 10 sec HARD, 1 min slow spin x 5
1421-1352-147?-1327-1421