Ben Plotnicki

A – Paused power snatches – 1 rep every 30 sec x 15 (moderate load, 2 sec pause below knee each rep)
165
One thing I noticed today is that I am getting good hip extension but the leg drive is not where it needs to be. When I nailed both 165 felt light to moderate. When I missed the leg drive I could tell
B – 1-arm DB OHS @ 31X2 x 5/side, rest 30 sec bt sides x 3 sets
35-45-50
Left side is slightly easier than the right side. These are good and the tempo work felt solid. The OH iso hold is a minimal challenge compared to the eccentric and the bottom. Could easily feel on the right side trying to compensate.
C – Back rack split squats x 6/side, rest 45 sec bt sides x 3 sets
135 across
D – Single leg/single arm KB RDL x 6/side, alternating touching ground inside and outside of down foot, rest 30 sec bt sides x 3 sets
@53 – holy smokes these were hard, 53 might have been a bit aggressive mostly because I felt my balance get weaker as I got tired.

Miss these kind of leg focus training days.

+
Row 750m progressive intensity, faster every 250m, ending around 2k pace
rest 3 min x 4 sets
2:38.8
2:40.2
2:41.3
2:44.1

Goal for each split was 1:50 to 1:45 – 1:42
Was overpulling a little bit in the beginning and I could feel my lats were still a little tired. Felt pretty good on pacing until the last set and was just a little tired.

EMOM x 12
Min 1 – 20 sec strict press @ 115
Min 2 – 25 sec sandbag/stone over yoke
Min 3 – 30 sec AB @ 350-400 watts, pace you’d expect to hold for the DB/rope workout

Press – 10-10-11-8
Sandbag – 2-0-2-3 – brain fart on the second set, zones out with the clock and then tried to rush it with poor mechanics and bad angle of bag to get it over the yoke. All done with 200lb bag
Bike – 10-9-9-8 – first set was in low 500’s upper 400’s, next 2 around 461, last set was low 400’s made myself slow down to see the difference.

+
2 sets for times
Row 20 cals
15 chin over bar pullups
Row 15 cals
8 chest to bar pullups
rest walk 3 min bt sets, ensure you protect hands here, no rips!
2:58
2:55
Experimented on the second set, did chin over at 8/7 with a quick break. Second row was faster than in the first sets 15 cal row. Just above 1200 cal/hr. Butterfly c2b broke down at 4 though.
+
B – Single leg good mornings with knees touching, empty bar, x 4/side x 2 sets, rest 30 sec bt sides
C – Lightly loaded kang squats 2 sets of 6, rest 90 sec
done at 95
D – Hollow rocks – 3 sets of 20 sec, rest as needed
Done

AM
4 rounds not for time
4 strict HSPU + 6 kipping HSPU
4 strict pullups + 6 kipping pullups
4 thrusters @ 95 + 6 front squats
10 1-arm alternating DB snatches @ 50lbs + 10 (5/side) 1-arm OHS
I am loving DB OHS, it’s giving me this awareness of why I miss my snatch, part of it is my mobility in the thoracic spine issues, but when in single arm overhead I have to be super cognizant of the position.
Lats were pretty smoked today from the rope climbs yesterday
+
Partial ROM TGU x 3/side x 4 sets, rest as needed
done
+
Hypoxic drills x 6 sets, rest 2 min bt sets, track number of steps
24-24-30 (pushed the limits a little)-20-20-24

PM
A – Banded speed deadlifts 8 sets of 3, rest 60 sec, light and fast with glutes driving last bit of hip extension
165
+
1 round for time @ high effort, must finish in less than 60 sec
5 TNG deadlifts @ 225lbs
10 lateral box jump overs @ 20in box (feet tap top of box)
10 cal row
rest 1 min after each set, add 1 row cal each round until you can no longer finish inside of the 60 sec window
15+13
Rowing form went to shit in the round of 14, instead of trusting my mechanics when time got tight had a slight breakdown while trying to increase stroke rate. Don’t feel this played a role in not finishing the round of 16 though.
+
12 min watt bike easy pace, breathing control
walk and bike blend.
+
8 min parasympathetic breathing @ 3152 tempo from supine squatting position
done and peaceful position

Heavy rope DU skill work
done
+
For time
AB/DB clean/Rope climb workout in full
(i think since your division has standard rope climbs you might experiment with getting a little more aggressive on the DB, and trust your foot hook to take some tension off grip. so push the limits on this one and figure out what sort of threshold is either maintainable or just outside of it, so we have a good feel for comp)
24:59

Factors I had against me today, the only rope I have access to climb is set up for this years regional standard so the bottom of the rope is set at eye level, leading the first 4-5 pulls as legless, was just as difficult coming down as well.
I completed this workout after only one feeding, and normal training is after 2 feedings, shouldn’t be a big deal but it mentally got in my head.
What I learned, the hang squat cleans are not my biggest concern anymore. Sets were 10/10 – 10 – 5 – 10 – 16/4
Is there an average wattage that has the best return on cals?
The 40 cals, I was done around 1:35 and I felt decent going into the db cleans, it was the 20 cals that I think pushed me over the edge and spilled over to a bit too much threshold.
Good learning experience, now I just need to find a fast pace that doesn’t wreck me. I also don’t feel I got the closest to gameday stimulus with the rope climb set up.
+
10 min AB, nasal breathing only
done

A – DB movement exploration/variability
1-arm DB hang power snatch x 5/side
1-arm alternating DB shoulder to overhead x 10 (5/side)
(1-arm DB squat snatch + 1-arm DB hang squat snatch) x 5/side
2-arm overhead dbl DB walking lunges x 16 steps
DB burpees x 10, rest as needed x 3 times through
Even threw in some db squat cleans as well
+
B1 – Mini band fire hydrants x 8/side (https://www.youtube.com/watch?v=HkE3kqGwVIM)
B2 – Mini band psoas march x 5/side (alternating legs each rep, https://youtu.be/rA8V4jRP0l4?t=2m6s)
B3 – Mini band lateral monster walk x 10/direction (https://youtu.be/5wUk8wQNUT8?t=40s)
B4 – Mini band around knees hip thrusts with upper back on bench x 10 (squeeze butt at top, https://youtu.be/qa89MEDR37o?t=33s), rest as needed x 3 times through series
Awesome stuff here
+
Hang Muscle snatch x 3/Hang Power snatch x 3/BTN snatch grip push press x 3/OHS x 3/Snatch balance x 3/Snatch grip duck walk x 25ft, rest 90-120 sec x 4 sets
Energy levels were starting to fade here, so the following work was perfect to finish off with
+
Circling hip extensions on GHD x 5/direction
Skin the cat on rings x 2 for as much ROM as you can get without pain
Hip flow x 3/direction (shin box to half kneel to squat to pigeon pose and back)
3 times through, rest as needed

AM
Clean x 2/Jerk x 1 – 3-4 working sets as you feel good, rest 3 min
245-255-265-275
On the 275 did the jerk after the first squat didn’t have the confidence to do it the other way. Wanted to go for 285 but was in my own head so it was a good clean pull.
+
7 min window
AB 75 cals
AMRAP thrusters in remaining time @ 95lbs
41

Rep breakdown
7-7-7-7-13
Off bike @ 3:48, wanted to pick up bar pretty quickly, first thruster done @ 4:04. Possibly couldve gotten a few more reps on the first set but challenged myself to get into it quickly. Didn’t have a real plan, was just go and settled into 7 at a time. Last set of 7 was started at 6ish, told myself I was going to pick the bar back up at 6:30 and not put it down.
Bike efforts were 15 hard out of the gate, held around 4-500 watts for the rest of the minute, 10 seconds at the top of the minute hard but could only get up to around 7-800 watts, so backed off a little in the next 50 so I could get the output higher.

PM
Thorough run warmup
+
Run 400m @ 1 mile TT pace, rest 1:1 x 4, focus on breathing rhythm
1:48-1:45-1:45-1;42
+
Run 200m @ 1 mile TT pace (-3 sec), rest 1:1 x 6
45ish
Gps on watch started giving inconsistent distances each set and it started frustrating me, it felt like I was 100 double unders in and my judge said I was only at 64
+
Run 100m high effort but with good mechanics and breathing patterns, rest 2:1 x 8
Only got in 4, ran out of daylight, and feet started rubbing in the back of my shoes

Overall breathing and “higher” efforts on running felt way more comfortable than I ever recall
+
Hypoxic drills x 6 sets, rest 2 min
With stopping early didn’t get it in. Any value to doing it at the end of another session, or best suited after the intensity/effort of todays PM

A1 – Supinated grip wtd pullups @ 33X1 x 2-3, rest 1 min
45 across, 3 x 3 sets, 1 x 2 (negative was a bigger fight on set 3)
A2 – Kipping deficit HSPU, 1 set AMRAP, rest 2 min x 3 (3in deficit, try to beat numbers each set from last week)
24-21-18-17
It was written as 3 sets, but last week we did 4, and figured getting the volume to be more than last week overall was the goal. Also, wish I had written what I used to get 3 inches last week. So first set was done on 45’s but would not have been able to maintain or get more volume at that height which is about 4 inches. Then used 10’s x 2 which was spot on.
(+6 from last week)
B – Dbl KB bottoms up presses from tall kneeling @ 3131 tempo x 5, rest 2 min x 3 sets (bottom of ROM is elbow level with shoulder)
Tall kneeling here was a game changer. 20’s were easy, than 26’s were tough
+
3 sets for times
Row 25 cals @ 1400-1600 cal/hr, rest 15 sec
5 strict pullups + 6 kipping pullups + 7 C2B pullups, slow spin on bike 2-3 min bt sets
21-21-22
Last set was a grind even with the strict pull ups. Overpulled a little on the rower on the second set, but regained that on set 3. One more set of this would’ve been a huge struggle. I have video of set 2 and 3 if you would like to see it.
+
C1 – Single leg banded hamstring curls from single leg glute bridge hold x 8/side
C2 – Swivel hips to extension x 4/side, 3 sets, rest as needed
completed

For time
50 heavy rope doubles
Power snatch x 5 @ 165
PC/PJ x 5 @ 165
rest 2-3 min x 3 rounds

1:58/2:00/1:49
First round I tried to do a couple of tng c&j and that was not a good idea.
+
For time
15/12/9
deadlifts @ 255lbs
bar facing burpees
5:36
Something just felt off here today. Not sure if it had to do with the previous piece. Deads felt heavier than normal, thought towards the end of the 15’s I don’t remember it being this hard and heavy when we tested it, that got in my head, but remembered the workout itself was only 10. Deads done UB, burpee were too slow until I told myself in the back end of the 12 and all of the 9’s that you have to go faster.
+
Toes to rings big swing x 6
PVC OHS @ 3222 tempo x 6
Prone scorpion twists x 3/side
Supine leg whips x 3/side
3 times through
This was the perfect way to finish the day.

On another note, my gym was hosting a two day comp, so everything was super clean, no chalk available anywhere so this might have subconsciously affected me in my prep and execution of the training day.

A – DB movement exploration/variability
(DB power clean + Db hang power clean) * 5 reps, rest 30 sec (1 rep = power clean from floor and hang power clean)
1-arm DB push press x 3/1-arm DB push jerk x 3/1-arm DB split jerk x 3, 1 time through each side, rest 30 sec
1-arm DB thrusters x 5/side, rest 30 sec
1-arm DB OH reverse lunges x 6 steps/side, rest 30 sec
DB filly presses x 5/side (opposite arm KB front rack hold), rest 90 sec x 3 sets
B – Multi directional lunge matrix with arm drivers in:
– arms over head lateral flexion right
– arms over head lateral flexion left
– arms in front rotational right
– arms in front rotational left
– arms in front reach in front to overhead
3 reps in every position with each hand driver. you’ll lunge forward, backward, and laterally, and go through these movements from each position
C1 – Band assisted nordic curl negatives x 5, rest 1 min
C2 – Single leg hip hinge cone touch drill, work side to side on each legs (3 touches/hand/leg – https://www.youtube.com/watch?v=fd9PYWvt_9w)
C3 – Straight leg seated lift offs from straddle x 8 and from feet touching x 8, rest as needed x 3 sets
D – HS rebalancing from belly to wall hold, 4-5/variation – https://www.youtube.com/watch?v=YiiPAook8Dc, rest as needed x 4 sets
E1 – Mini band knee press aparts from seated x 25
E2 – Side lying sorenson hold with plate pressouts x 5/side, rest as needed x 3 sets

Most of this day went really well until I got into C. Up to this point the DB work was all at 50’s. This was an easy load but movement exploration was solid and efficient. The nordic curls took forever to find a set up that was even halfway decent, but still didnt’ have a good one. So will keep exploring. From that point my fatigue became more fueling related, so next Wednesday will just have to get more calories in for the rest of the session to be effective.

AM
Clean x 1/Hang Squat clean x 1/Push jerk x 1/Split jerk x 1 – 15 min to build to tough load
260
Jumped from 245 to 260 with time running out and it was a questionable jump at the movement because 245 was not crisp, and felt solid in all positions, quite a bit more comfortable at the 260, was just more focused.
+
For time
10 PC/PJ @ 165
10 PC/PJ @ 185
10 PC/PJ @ 205
6:54

Done w165@1:??????
Done w/185@3:48

Had out two barbells one loaded at 165&185, took about a minute between my last @ 185 to add 20lbs and clips. Not very efficient. 165 had no real pacing, 185 halfway fell into 12-14 second for every rep, 205 started at 15-16 but got comfortable and somewhat hit me that was the end, and just started picking it up and just going from around rep 6 on.

PM
Did this pm piece at home, and took advantage of the hills in my favor. When I was tired and didn’t want to push some of the runs, made sure I had at least somewhat of a slight downhill angle to force the foot turnover rate to be faster. Especially in the weight vest sprints.
Thorough run warmup
+
4 sets
Weight vest burpee x 5 AFAP
Weight vest sprints 100m
rest walk 2-3 min bt sets
39-36-37-35
Used the slight downhill grade to help accelerate and push through sprint
+
12 sets
Run 90 sec @ 92-93% aerobic pace
rest walk 45 sec
total distance was around 4.88m (don’t have my watch on me now so trying to remember.
+
Hypoxic drills x 6 sets
Gentle nose breathing x 4-5 cycles, end on a small gentle breath in and small gentle breath out, then pinch nose.
Walk calmly and naturally with the breath hold as many paces as you can until the air hunger starts to kick in or you feel your neck muscles twitch to try to restart breathing rhythm, at which point you will stop walking and resume gentle nose breathing. Try to recover normal breathing rhythm within 2-3 breaths, if unable you probably held a little too long. Don’t push this too much, just to the point of discomfort or natural body reaction, then resume natural breathing through nose. rest 2 min bt sets.
pacing metrics were
16-17(might have been a bit too much or not enough recovery)-16-14-13-12
Was much better at not speeding up my steps, steps were counted only on one foot, not for each step taken.