Ben Plotnicki

For time
20 1-arm alternating DB snatches @ 50lbs
10 bar MU (change this for 30 C2B if this is painful)
20 1-arm alternating DB snatches @ 50lbs
30 BBJO @ 24in
20 1-arm alternating DB snatches @ 50lbs
50 GHD situps
11:34

Muscle ups were 6/4 – might have been able to go for all didn’t but didn’t want to risk it. Felt fairly decent it wasn’t until around rep 7-8 that I felt any discomfort. Was also trying to be more aggressive on my kip than I ever recall because I didn’t want to press out too much just in case. I don’t feel my hollow body position was as top notch as I’m accustomed to having. And what I felt wasn’t bad it was just there.

Burpee weren’t bad either. Just knew I couldn’t go very fast on them, or was scare to push the pace on them too much. Tried to keep moving but at times if my hands were in a bad position I could feel it.

Just couldn’t power through ghd. Felt low back fatigue in the late 30’s. Also the last set of snatch felt like poop, I’m assuming it’s because this is the highest volume I have done with those type of movments at some relative intensity in a while.

+
5 rounds
50ft/side lateral sled drag
100ft reverse sled drag
15 BB hip thrusts with back on bench
rest as needed

done
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)

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
3 times through
+
A – Below knee paused snatch x 1/Squat snatch x 1 – 6 sets, rest 10 sec bt reps, 2 min bt sets
145-155-165-175-185-195-205

Was feeling pretty good so I did an extra set and it felt the best of all of them at 205 because I knew I had to stop dicking around.

B – Front squat 4 sets of 6, no longer than 1 sec pause at top of each rep, rest 3 min
225 across

C1 – Sumo deadlifts x 8,8,6,6, rest 90 sec
255-275-315-325-335

C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 5

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

Shoulder extension protocol
+
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

First few reps, I think up to 5, extended 1 leg in the tucked lever, but 5 was about all I could do of that with good quality
B – Parallette shoot throughs x 3/direction x 3 sets, just adding some dynamic catches in here for shoulder extension, so start cautious but slowly build in speed/range

This felt really good today
C – Jumping ring MU transitions into stable catch and dip – spend 5-6 min working on catching solidly with good tension and control

Did 3 reps EMOM x 6

Felt zero issues with this at all
+
12 unbroken C2B pullups for quality, rest 90 sec
12 unbroken kipping HSPU for quality, rest 90 sec x 3-4 sets

Did 4 sets becuase I wanted the volume. Chest to bar weren’t super smooth today. Hspu were a little off but got better each set
+
D1 – DB zottman curls x 6-8, light load, rest 1 min

15 and slower tempo
D2 – Commando rows x 6/side, rest 1 min x 5 sets

50’s
E – Mini band scap stability series

done

Shoulder extension protocol
+
AMRAP 10 min
8 sandbag ground over shoulder @ 100lbs
25ft sandbag bear hug walk @ 200lbs
50ft/arm 1-arm farmer carry (135-155lbs)
5+1

Where I was today only had access to my 150 sandbag for bear hug walk. FC in right side was so much harder than the left. I could feel my QL on the left side big time when carrying with my right arm.

+
Hip flow x 5-6 min continuous movement

done
+
Box breathing from supine x 6-8 min, 3142 tempo

done

A – Dbl KB front rack reverse alternating lunges x 18 steps, rest 2 min x 5 sets

50’s across – felt better today than last week even with the extra steps
B1 – Single leg GHD hip extension x 5/side, rest 15 sec/60 sec

done
B2 – Pendlay rows from GHD sorenson hold x 6-8 reps with controlled negative and spine position, rest 2 min x 5 sets

115 – really love these
C1 – Landmine pivot press x 6/side, rest 15 sec/60sec

+35 – some reps on the left side created some minor discomfort but overall not bad
C2 – Bent over band resisted single arm DB row x 6/side, rest 15 sec/60 sec x 5 sets

70s
D1 – Rotating elbow planks x 10 sec/position x 3 ‘cycles’, rest 30 sec

Holy shit, once again completely underestimated how difficult this was
D2 – Banded bird dogs x 5/side, rest 30 sec x 4 sets

done
E – Frog pumps 60×3, rest 90 sec

Holy shit again, 60 made for a nasty little burn

3 rounds for time
21 cal AB
15 toes to bar
9 sandbag bear hug squats @ 200lbs

11:24

So the sandbag kind of punched me in the gut. Sets were 5 & 4 & 5, and 9 unbroken last round. Wanted to do 6  & 3 in round one but really lost a little bit of faith in myself at rep 4.

+
4 rounds
50ft/side lateral sled drag
100ft reverse sled drag
15 BB hip thrusts with back on bench
rest as needed
Done

Sled @ +115 –

Reverse drag was easy, but finding a good consistent lateral walk style was the challenge.

135 on bb hip thrust, this was perfect felt great in glute and hamstring work here.

+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)

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

Teacup is getting better but only feels uncomfortable going to internal rotation.
3 times through
+
A – Below knee paused squat snatches – 12 reps, new rep every 90 sec (pause for 2 sec below knee to feel tension in posterior chain and lats)
165-175-185

B1 – Knee tucks from elbow front plank with feet in low rings x 8-10

Done – felt much better this week w/a nice pause in tuck
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 5 sets

Calves cramped up a few times, but done
C1 – Sumo deadlifts x 10-8-6-4, rest 90 sec
255-275-315-335-345

(C2 said 5 sets, and there was only 4 numbers on C1 so went ahead and did my last two sets @ 4 reps) was tough but felt better than last week

C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 5
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Done w/focus on external rotation on the rings. This felt good solid today.

Shoulder extension protocol

Done – we’re getting there. Did several push ups today and it feels uncomfortable but not painful
+
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

Quality dipped around 14/15
B – Parallette shoot throughs x 3/direction x 3 sets, just adding some dynamic catches in here for shoulder extension, so start cautious but slowly build in speed/range

Even did the push up here, felt pretty good overall. First set not as much but the last 2 felt zero pain
C1 – DB zottman curls x 6-8, light load, rest 1 min

20’s
C2 – Commando rows x 6/side, rest 1 min x 4 sets

45’s
D1 – 1-arm front plank on rings x 15-20 sec/side, rest as needed x 3-4 sets/side

Holy shit – underestimated this big time
E – Mini band scap stability series

done

Shoulder extension protocol
+
For time
30 sandbag ground over shoulder @ 150lbs
(rest 10 min)
5:42

(was at 15 reps @ 2:31 – tried to push a little harder and wanted to have a faster second half.)

Couple of things I noticed, and it was hard to find that sweet spot, the effort and energy to 1-time, When I lapped it, felt easy but almost used to much power to clean it for that.

For time
21-15-9 row cals
50 Du’s/round
3:54

No pain in dubz, thats good news and all unbroken.

Set of 21 cals – goal was to stay above 1600 cal/hr and think I was in 1700-1800 most of the time

Think it was 1700 and some 1600 for the 15’s, and 9’s I don’t really remember

+
Hip flow x 5-6 min continuous movement

done
+
Box breathing from supine x 6-8 min, 3142 tempo

done

Did try some double unders in my warm up to see if they will be good to go tomorrow and there was no major discomfort. Good sign.

A – Dbl KB front rack reverse alternating lunges x 18 steps, rest 2 min x 4 sets

50-60-50-50

Went for the 60 and think the quality would’ve gone to shit had a tried to stay there.
B1 – Single leg GHD hip extension x 5/side, rest 15 sec/60 sec

done
B2 – Pendlay rows from GHD sorenson hold x 6-8 reps with controlled negative and spine position, rest 2 min x 4 sets

95 – I think this is one of my new favorite exercises
C1 – Landmine pivot press x 6/side, rest 15 sec/60sec

+35

Feeling much better here, only a few times did it feel uncomfortable
C2 – Bent over band resisted single arm DB row x 6/side, rest 15 sec/60 sec x 4 sets

60

Think I went heavier last week, but felt much higher quality today.
D1 – Side lying sorenson hold with plate pressouts x 6/side, rest 15 sec

Still not fun
D2 – Banded pallof split squats x 10/side, rest 45 sec x 6 sets

Felt like this was never going to end
E – Frog pumps 50×3, rest 90 sec

done!!!