Ben Plotnicki

AM
A1 – Front squat x 3 reps for speed @ 70%, rest 15 sec
235 x 4 sets, dropped down to 215 for last set, just felt speed slowing down a lot
A2 – Tall box jump/step down x 1.1.1, rest 3 min x 5 sets
30” for first 2 sets, just wasn’t landing as tall as I needed to be. Finished at 24
B1 – BB OH walking lunge x 12 steps, rest 60 sec
135 – played with different hand positions
B2 – BB strict press x 6 with 2 sec hold overhead each rep, rest 60 sec x 3 sets
115
+
3 rounds for time
5 back squats @ 185lbs
5 strict HSPU + 5 kipping HSPU
20 cal bike
6:24

Middle round on bike was slowest, was still about 50s. No pain in shoulder at all with hspu, strict were a grind from all the oh work, but loosened up a little as I went.

PM
45-60 min easy outdoor hike/walk, unplugged. get away from gym/phone and decompress
Rain started coming so wasn’t to be out unplugged as long as I intended.

366

Baby blood blister in right palm – this will be taken into consideration for redo. Also might sleep on it, before I watch my video to go through thorough analysis.

First mistake, after I told every singel one of my atheltes know the rules, I also judged several females today, I stopeed at 12 cals on very first round, bone head fucking move, but not a huge deal, never tried to make up for that mistake and stayed calm.

Right around minue 10/11 was when my row power dropped off, to upper 1100’s/1200. With about 4 minutes left told myself I had to get uncomfortable and push the row so in last 2 rounds got pace back up above 1300, and 1400 for last row.

All ttb unbroken, felt no residual here, other than hands just feeling sensative.
With DB work, was trying to protect the left shoulder so was positioning db to create Zero pain, was successful with that but it made me feel like that was blowing up the bi’s a little bit, don’t think it played a major role in the big picture, but just mentally noticed it. and it made me not want to pick up the dumbbell.

don’t know if I will look at video tonight or tomorrow but we update analysis sheet at that point and go from there moving forward for the next couple of days.

A – Clean x 2/Split jerk x 1 (less than 15 sec bt cleans), rest 3 min x 4 sets
235-245-255-265
Do not feel very strong with the clean, but the way the snatch has felt recently I’m ok with that.
B – Clean pulls 3×3, rest 3 min
275
+
For time
20 dbl DB thrusters @ 50/hand
30 cal row
(rest 10-12 min actively)
For time
15-12-9
PC/PJ @ 95lbs
AB cals

1:51 on thruster/row
Transition time was not good, could’ve/should’ve been a few seconds faster there.
Was determined to finish the row in 1 min, kept cals/hr around 1800 even creeped into 2000+ for a 2-3 pulls, pretty stoked about that. However……

4:31 on pc&pj/bike
Since i decided to go all out on the thruster/row thought 12 minutes would be plenty recover time, not sure I was completely ready, first of all the barbell cycling ate my lunch, tried to grind through the bike and at times generated good power, but was kind of smoked. In hindsight I could’ve strategically gamed this for a better time, but don’t feel that was the intended stimulus so held onto the barbell, breathing was fine during, it was just the yucky shitty shit shit feel during transitions.

+
10 min bike flush
+
done
10 min mobility
done

60 min around the world, steady effort
90 sec AB @ 300 watts
50ft low hips forward bear crawl
50ft low hips reverse bear crawl
20 sec reverse table top plank hold
90 sec AB @ 300 watts
8 alternating cossack squats (4/side)
4 alternating high knee pull to spiderman to sky reach and hip lift (https://www.youtube.com/watch?v=DykSyvPxmZA)
20 sec belly to wall HS hold in hollow position

MIght as well just done 30 minutes of the bike, lol
what did feel good was had to damper myself often on the bike as holding high 300/low 400 for the first 30-40 minutes was pretty easy. the last 20 could feel some glycogen depletion was the only reason wasn’t having to damper as much on the bike.

+
20 min mobility work (shoulder extension, hip extension/glute activation, hamstrings)
done
+
10 min down regulation breathing
done

A – Squat snatch singles x 10 @ 80-85%, rest 90 sec, accumulate quality reps
190 across – only 1 rep of the 10 wasn’t crisp and clean
B – Squat clean singles x 6 @ 84-88%, rest 90 sec, accumulate quality reps
245
+
6 sets
AB 12 cals
3 ring MU
6 dbl DB ground to overhead @ 50lbs/hand
rest 90 sec
1:07-1:04-1:03-1:01-1:04-1:15
Used devils press for most sets early and that definitely helped smoke me, I felt I was trying to go pretty hard here and it felt good. Figured a few more things out with efficiency on my muscle ups and excited about that.

+
6 sets
Row 15 cals
8 deadlifts @ 185lbs
8 kipping HSPU
rest 90 sec

1:27-1:19-1:19-1:18-1:20-1:26

First couple of sets here was still not completely recovered from the bike, I think it was set 3 that I started getting the row pace up to the 1500+ then started getting into the 1600+ and felt good with that but caused me to slow down on the last 2 sets.

Today felt good, I felt eager to push hard and embrace the elevated heart rate in these small doses.

AM
A1 – Speed bench press x 3 reps, rest 45 sec
155
A2 – Wtd pullup x 3 reps, rest 45 sec x 6 sets
45
B1 – Strict ring dips x 8 reps with turnout at the top, rest 45 sec
I was apprehensive here but i felt no pec pain under the strict controlled movement so I’m excited about that.
B2 – Banded pendlay rows x 8-12 reps, rest 90 sec x 4 sets
tried to hold at top, 10 across – blue bands – 75 on bar.
C1 – Snatch grip prone lift offs x 4 with 2 sec hold each rep, rest 45 sec
135
C2 – Seal crawl with feet on sliders x 50ft (active protraction and hollow position), rest 90 sec x 4 sets
no sliders so I had to get super creative.
D – Band pull apart super series
done

PM
Thorough running warmup
+
8 sets
Run 200m
8 burpee box jump overs @ 24in (or burpee tuck jumps if at home)
rest walk 90 sec

1:30
1:26
1:31
1:33
1:34
1:32 – really tried to push the run here. Died on burpee
1:34 – games the run to try and catch up in burpee – no luck
1:38 – just died

Luckily got to use the true form today with this lovely rainy day here.

Thoracic CAR’s from kneeling x 3 circles/direction
+
Lightly loaded jefferson curls from deficit x 3 sets of 5 reps
+
Serratus anterior wall slides with full breath cycle at each iteration of range, rest 90 sec x 3
+
Mini band psoas march from supine x 5/side
Banded good mornings x 15
rest 90 sec x 3 sets

(Workout prep)
4-5 sets
1 min bike w/progressive build with last 8 sec hard
5-7 double kb snatch + 20-30ft oh walk
Wanted additional warm up that would simulate an open workout. The only thing different I will do is make the warm up a little longer and spend some more time in a higher elevated heart rate zone for a bit longer. But with this warm up in the 4th set on the bike it was pretty easy to hold upper 400+ watts within that minute and I thought that was a good indicator of not to waste much more time in warm up.

+
10 min window
4 rounds of
30 cal row
15 toes to bar
AMRAP in remaining time
25ft HS walk lengths (make a halfway line at 12.5 feet, and that will be your reset point if you come down)
8:52 on couplet + 25ft handstand
Last round of t2b was 14-1 all others unbroken (I think I got in my own head like go for it you no you can do it, then the negative thought crept in, like maybe should break because there’s no way.) so I should’ve at least attempted to fight for rep 15. Row was 1500+ first set, 1200+ 2&3, and 1100 on most of last, (took a few seconds to get going though)
Really wanted to push some limits here because I knew there wasn’t going to much time to dick around.

Grip was gone and was a struggle to keep fingers on my left hand straight. When inverted ring finger kept getting bent definitely effected mentally and physically.
+
10 min easy bike flush
done
+
10 min mobility work on
done

Not the best and highest quality sleep last night. Caloric intake was a little lower than I would’ve liked. Didn’t make myself eat.
A – Snatch x 1/OHS x 5, rest 2 min x 5 sets (moderate loading)
145-155-165-175-185
B – Clean x 1/Front squat x 3/Jerk x 1, rest 2 min x 4 sets (moderate loading)
185-205-215-225
C – Clean pulls 3×3, rest 3 min
235 across

Snatch + OHS felt heavier than it should’ve so being aware of poor sleep quality decided to be way more conservative with clean work.

+
EMOM x 12
Odd min – 15 row cals
Even min – 4 burpees + 20 DU’s
Was happy here that kept most of my row’s in the 1600-1700 cal/hr range. Even spent a few sets in 1800

+
EMOM x 12
Odd min – 12 AB cals
Even min – 8 burpee box jump overs @ 24in (footwork practice)

I watched and paid alot of attention to everyone on Saturday and the different db facing burpee style, I know box and db are drastically different, but it gave me a good framework and things to experiment with. ¾ turn with feet together was the fastest but without a doubt jacked up the heart rate the most. The other style i liked was the one that caused me to eat the box, but that was more my fault for halfwar zoning out on rep 7. But this was good. Would love to get a little more practice with some of this work next week.

15 min bike, steady
+
Low intensity movement quality work – 20-30 min
examples below
Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY
Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4
Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks)
Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI

Did a bunch of hangs – mostly 1-arm, handstand fun, shoulder extension work on paralletes and weighted carries.

+
15 min bike, steady
done
+
Tabata bent knee hollow holds x 10 rounds
This hurt and was terrible
+
Partial ROM GHD hip extensions x 12 into sorenson hold with neutral spine x 20-25 sec, rest to recovery x 4 sets
done
+
6 min supine breathing @ 3152 tempo with head supported and feet elevated
done

A – Snatch balance x 1/OHS x 2 – rest 2 min x 5 sets
175-185-205-225-235
B – CO Sym snow angels x 4 from standing and 4 from squat, rest 90 sec x 4 sets
+
done
E3MOM x 5
Row 40 cals
1:54.7 – 1224 – 23spm
1:51.7 – 1249 – 24spm
1:34.7 – 1493 – 29spm
1:45.7 – 1344 – 28spm
1:46.6 – 1324 – 26spm
After the first 2 I decided to stop dicking around and see if I could maintain high output after really getting after it. As can see I dropped over 1000 watts after really trying to get it, so it was good feedback and awareness of what I could sustain at higher end power.

+
E3MOM x 5
AB x 36 cals
1:55
2:00
2:04
1:55
2:00

Wanted to quit, wanted this be over in the worst kind of way. Played around with different pacing/strategies to make this less painful (you know how we are, gaming everything). Bottom line it hurt but what I did find out from set 4 & 5 was that I could hold 550-650 Watts longer than I wanted too.

+
E3MOM x 5
Ski x 32 cals
1:55
1:59
2:00
1:55
1:49

2&3 were a feel of muscle endurance. Aerobically I felt fine but lats and tris were done and didn’t want to push as hard as I wanted to. And then I found a mental way to try and focus.
Mindfulness practice on the last 2. It worked really well in this scenario. (Closed my eyes and only listened for my breath and the flywheel. For much of it I didn’t even count the strokes just focused on those small details, opened my eyes every so often to see where I was at.

+
10 min mobility work
+
10 min breathing