Ben Plotnicki

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.

A – Squat clean x 5 reps for time (all singles), rest 2 min x 3 sets (weights = 165/185/205)
31 (did 6) – 26 – 29

B – Snatch pulls 3×3, do these around 205, keep speed high, rest 2 min

Speed felt so good that I had to stop from doing a high pull
C – Front rack walkout x 10 sec hard contraction, rest 2 min x 3
@ 355

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3 sets @ high effort, rest 2 min bt sets
30 DU’s
3 power cleans @ 185 (not TNG, singles)
25ft HS wal
2:53 – minus rest

Power clean/PJ x 5 TNG reps, rest 2 min x 4 sets, build to tough set by the end
185-195-210-220

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Bottoms up front squat x 1.1.1.1 x 3, rest 10 sec/2 min
255-275-295

Never got a picture of where my hip crease was in the bottom position so not sure if set up was exactly where we needed to be

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AB 90 sec progressive intensity (faster every 30 sec)
AB 2 min easy
AB 60 sec progressive intensity (faster every 20 sec)
AB 2 min easy
AB 30 sec tough effort

Goals were –

90s – 400-500-upper 500 watts

60s – 550+ – 600+650+

30s – 900+

Stayed pretty close to my goals the whole time
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10-15 min mobility

4 min AB @ 60%
3 min row @ 60%
2 min ski @ 60%
rest while foam rolling 4-5 min x 3 sets
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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

Both done

These felt really good today

A – Power snatch x 5 reps for time @ 165lbs (not TNG, reset as quickly as you can at ground), rest 2 min x 4 sets
23-24-25-24

B – Clean pulls 3×3, do these around 295-315, keep speed high, rest 2 min
305

C – Sandbag bear hug good mornings x 8-10, rest 2 min x 3 sets
so I was dreading this and thought it would be terrible. Set 1 & 2 were not bad. For some reason set 3 was miserable.

D – 14 1-arm alternating TGU

shoulder was kind of irritated today, so pressing out in supine position did not feel great, so I had to adjust that angle.
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Band pull apart series

Running clock
0-5 min
100 wallballs (20lbs)
5-10 min
3 rounds of
10 Hang PC/PJ @ 115
10 bar facing burpees
10-15 min
AMRAP AB cals

3:30

4:59

53

51/29/20

3 rounds – was amazed how much my shoulders were smoked. I know we’re still a little behind on the shoulder endurance had to break up each round of bb work. First round was slow as shit, looked at the clock and made up my mind to really push the burpee, and I felt like I did a decent job at that point. Had about 35-40 seconds to finish the last set of burpee and did with 1 second to spare.

Bike – i felt like I spent the first 1 minute just trying to make myself move. The next minute I felt like I was just trying to get my arms to move. Minute 3 I told myself that you just have to try and move a little faster. Right about that time I thought you have to find a way, so goal was to get wattage around 300+ and kick for the last minute. Wasn’t really there but last 30seconds I believe I was in the 700’s. This was a perfect amount of suck.

Had to do this early in the am on a little less fuel and sleep. Not sure which is the lesser of 2 evils, a little more sleep and fueling with high humidity and high temperatures, or earlier in the am with less fuel and humidity but not disgustingly hot.

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15 min easy cooldown
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10 min mobility