Ben Plotnicki

8/18

Thoracic series

Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – BB OHS @ 3111 tempo x 4 reps, rest 3 min x 5 sets (light loading, tempo/positional focus)

75×2–953

B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder

30’s

B2 – False grip elevator pullups x 3 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets

Done – the 3rd rep became pretty tough from set 3 on

C1 – Bottom of ring dip support hold 12-15 sec, rest 30 sec

done

C2 – DB arc rows x 6/side, rest 90 sec x 5 sets

15

D1 – Single leg standing side to side KB pass x 4/direction

D2 – Banded frog pumps x 10

D3 – Banded hip thrusts x 10, rest as needed x 3 sets

done

8/19

Hip/knee prep (2x through if you have time) 

Banded TKE x 30/side 

Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44

30 sec/side half kneeling diagonal stretch 

Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share ) 

90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4 

Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok ) 

Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )

+

5 min echo bike, nasal breathing only

+

Every 4 min x 10 

Sets 1-3: Bike erg 1k @ 80%

Sets 4-6: Ski 500m @ 80%

Sets 7-8: Bike erg 1k @ 85%

Sets 9-10: Ski 500m @ 85%

This was really hard, even downshifting my effort, just breathing here was tough – 2:00 on bike, 2:06-ish on ski, 1:57 on bike – 2:00 on ski

+

5 min down regulation breathing (feet elevated, head supported)

8/20

A1 – Bench press – 8,8,6,6,4. rest 90-120 sec

135-145-155-165-185 – was at max effort for 4

A2 – Paused front squats – 6,6,4,4,2. rest 90-120 sec. 2 sec pause at depth each rep.

*goal will be to build for each set, for each movement

155-165-185-205-225 – about one left in the tank

B – B-stance BB hip thrusts x 6/side x 4 sets, rest 1 min bt sides

*keep these moderately loaded so you can get good isolation on the loaded side

115

C – Sandbag on shoulder carry x 50ft into sandbag bear hug carry x 50ft, rest 2 min x 4 sets

Only had access to a 100 today but that was probably perfect for the day

D – Dbl DB walking lunge @ 35lbs/hand – 50ft every 60 sec x 5

About 30sec each set

7/28

A – TNG power cleans – 3 reps every 30 sec x 4, rest 2-3 min x 4 sets

155–165–170–180 – things got a little sloppy on set 2 so that changed my trajectory of loading plan, but I was more locked in on set 3 and felt pretty good

B – Dbl DB push presses – accumulate 50 reps @ 50lbs/hand in as few sets as possible

15–17–13–5 – obviously by hitting that larger number on the 2nd set I could’ve done a better job of warming up for the first set, I also didn’t track rest time, but it wasn’t a crazy long time. 

+

For time

8-7-6-5-4-3-2-1 reps each

Toes to bar

Kipping HSPU

3:53

rest 5 min

For time

8-7-6-5-4-3-2-1 reps each

Chest to bar

Wallballs @ 30lbs

4:23

TTB felt decent, hspu felt a little off, the transition for hspu back to TTB I got a little dizzy on some of them and that slowed down my transition time. The wall ball piece, felt like it was a lot faster than that, CTB felt better today than they have been feeling but the 30lb wall ball gave me a couple of problems. Not the weight but I didn’t catch several of them cleanly and lost it forward or dropped it

7/29/2025

A – Banded back squats – 3 reps EMOM x 8

185

B1 – DB goblet squats x 15 @ 80-90lbs, rest 90 sec

At location only had a 95 so went with that and the hardest part was cleaning the dang thing up into the goblet hold

B2 – Kickstand stance dbl DB RDL x 6/side, rest 90 sec x 3 sets

50’s

C – 1-arm DB OH walking lunge x 50ft (switch hands at 25), new set EMOM x 5

This started out smooth, around 30-32 seconds and set 3&4 felt like I was trying to rush things a little and got a little sloppy. This was way more fatiguing than I expected it to be

D1 – Ant tib raises x 15-20, rest 1 min

done

D2 – Bent knee calf raises x 15-20, rest 1 min x 3 sets

done

7/22 (new)
Easy bike 5-6 min
+
A. Wrist Sequence: 10 reps per position.
https://www.youtube.com/watch?v=4ffqLplXvls
B. Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=ODx4FflXZ1Y
C. Half Kneel Perpendicular Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=6Vqxhr_7LSA
D. Lunge + Quad Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=eS4o4jmzTac
E. Down Dog Calf Stretch: 3 x 30s per side, rest 30s.
https://www.youtube.com/watch?v=IarD4i20w_o
F. Elevated Cat Stretch: 2 x 60s hold, rest 30s.
https://www.youtube.com/watch?v=QvmU8Uc3NgY
+
Easy bike 5-6 min
This was exactly what I needed

7/23 (new)
Still very very tender, so this was one more perfect day of easing back into training.
Easy movement day with machines
Every 3 min x 3-4 sets
Bike erg 15 cals
Row 15 cals
+
Mobility/activation work
5 lightly loaded kang squats, rest 30 sec
Knee pressouts from deep squat x 5/side + Alternating sky reaches from deep squat x 3/side, rest 30 sec
High tension banded pull throughs from sumo stance x 15-18, rest 30 sec
Seal walk with feet on slider x 30ft forward and 30ft backward, rest 90 sec x 3-4 sets
+
Every 3 min x 3-4 sets
Bike erg 15 cals
Row 15 cals

7/24 – OFF

7/25
A – Snatch grip deadlifts x 3 reps @ 41X1 tempo, rest 90 sec x 3 building sets to open up the ROM
*not too heavy here, treat it like a positional primer
155
B – Power snatch x 1/Hang Squat snatch x 2 – new complex every 2 min x 5 sets, lets start working sets at 135
135–40–145–150–155
C – Push jerk x 4 TNG reps, rest 2 min x 4 sets
*lets start working sets at 155-165lbs
165–175-185–195
D – Paused front squat x 1 rep + regular front squats x 3 reps, rest 3 min x 4 sets
*pause = 5 sec deadstop pause at depth
*lets start working sets at 185-205 or up
205–215–225–230
E – Deadlift – 1 rep every 10 sec x 10 @ 255-275lbs, rest 2-3 min x 3 sets
255 for 1st – 275 or next two —- all except for the last set, did a combo of double overhand and mixed grip. Lowered each one to the ground.

7/26
TTT Running Gait Prep – https://www.youtube.com/watch?v=llfzaIRyY8I
+
5-10 minute easy jog
rest 2:00
6 x 800m run at 85-90% effort, 200m easy jog b/t sets
rest 2:00
5 minute easy jog
Called it at 5, it was really freaking HOT, and I did this at 2pm, but that wasn’t the main reason i called it. IN the 5th set, I could feel my running mechanics were starting to fade a little bit and I felt that irritation on my hamstring. Going into this I wasn’t going to push the 85-90% effort, this is the best my knee/hammy has felt in 2 months so didn’t want to force that issue, but was trying to hit each 800 around 4 minutes, but the 4th round I dropped outside of that. I did this on the track and the heat was amplified.

7/27 – OFF

7/7
A1 – TNG power snatch x 7 unbroken reps @ 135lbs, rest 10 sec
A2 – Power snatch x 7 singles for smooth speed @ 135lbs, rest 4 min x 2 sets
This is the perfect set up for me to build some confidence with snatch cycling at this weight. It was hella tough but just trusted some positions and towards the end just grip and rip
B – OHS @ 22X1 tempo x 3 reps, rest 2 min x 5 sets
*stick around 125-135lbs, and keep working that narrower grip position
I went with strict press grip….i got video but camera angle was poor so can only see bottom position. But I do feel all the ankle/calf work i am putting in is paying off.
+
For time
50 toes to bar
100ft dbl DB OHWL @ 50lbs/hand
50 chest to bar
100ft HSW
This was bottlenecks all over the freaking place. 19:26 – i think the first bottleneck was all of the delicious holiday food and time in the sun over the holiday weekend. I did not drink a whole lot but enough to throw off some hydration balance. The paddle time, the sun time and lots of not normal foods. On to the workout…I did want to see my TTB capacity so i came out very aggressive and it bit me hard 15/15 with short breaks then an 8 and chipped away. Lunge was just hard. CTB confidence and trust was low and hsw was survival.

7/8
Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)
+
Every 3 min x 15 sets
Row 500m
*same targets and splits as last week, denser
My numbers were very similar, maybe a tick off last weeks average time, but I will say I felt like my effort last week might have been at a 8 or 9/10 RPE, and this week felt more like a 7 or 8 to hit those numbers so even though data might not show even with more density it did feel waaayyyy easier.

7/9
A – Every 2 min x 6 sets – High hang snatch x 1/Below knee snatch x 1
*start this around 135lbs, build every 2 crisp makes
135 — and i should have made smaller jumps, 145–155 and missed 160 so i went back to 150
B – Squat snatch triples from floor – 4 sets to find tough load for the day, all 3 reps completed within 25 sec window
155–160–165–170
C – Power clean – 10 TNG reps @ 155-165lbs, new set every 2 min x 3
D – Thruster x 1/Front squat x 3/Thruster x 1 – new complex every 2:30 x 5, build to heavy load for the day
195 was my last successful lift, missed the last thruster at 205 but it was more a poor rerack from the front squat to the thruster
E – 1-1/4 BB hip thrusts x 6 reps, rest 2 min x 4 sets
245

7/10 – OFF

7/11
A – Push press – build to strong single
215 – got a little greedy and unsuccessfully went for more
B – Push press – 1 rep EMOM x 6 @ 85-88% of A
185
C – Banded strict press – 5 sets of 10, rest 90 sec
*light load, red bands anchored low
65
+
4 sets on a running clock
At 0:00 – Bike 2000m @ 1:53-1:56/500m
At 4:00 – 30 wallballs @ 20lbs
At 6:00 – 25 HR pushups
new set every 10 min
This was a fun piece…..tried different wall ball strategies but should’ve gone for UB on every set just to see how well i recovered. Only did so on the last set

7/4
Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)
+
4 rounds for time
1000m bike erg
100 DU’s
10 wall walks
Actually got up early and rented kayaks and went on a kayaking adventure. I know I cannot put absolute accuracy into my apple watch but the paddle distance was around 4000 meters. It wasn’t getting after it the whole time but it was a good combo of work and fun.

7/5
A – Power clean x 1/Hang power clean x 2, rest 2 min x 5 sets
185–185–195–200–205
B – Single DB goblet squats x 30, rest 3 min x 3 sets
*go pretty heavy here, 70-80lbs
75 — felt more fatigue in my shoulders and a bit more heart rate then feeling it in my legs.
+
For time (12 min cap)
30 snatch 135lbs
30 Shuttle Runs (OR 60 cal echo)
30 clean and jerk 135lbs
24 C&J…started out a bit too hot with the snatches, since I know this is a little weakness from cycling at this weight, I wanted to be aggressive but was too aggressive. Also kept in the run as I wanted to see how it felt and it felt ok but I didn’t push it too hard. Steady and smooth and just didn’t have much time when I got back to the barbell. Which was a good sense of urgency to just grab the barbell and just go and not think about it until the clock ran out.

Also, quick little reminder, I have a fun partner comp on Saturday July 19th. Very fortunately there are not events that will be heavily taxing on the hamstring so will be able to get through that weekend with no mental stress over worrying about that.

7/1

Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)

+

Every 3:30 x 15 sets

Row 500m

*start this at 1:56-1:58, and try to get marginally faster with each one (like on the range of .2-.3 sec/500m faster)

1:57.7—1:56.3—1:55.8—1:55.4—1.55.0—1:54.5—1:53.5—1:53.4—-1:53.0—1.51.7—1:51.1—1:50.4—1:50.2—1:49.1—1.46.7

7/2

A – Power snatch from blocks at knee height – 1 rep every 12 sec x 4, rest 2 min x 4 sets

125—145—155—160

B – 30 1-arm KB hang snatches @ 24kg, rest 3 min x 4 sets

*switch hands every 5 reps

done

C – Box squats – 6 reps every 2 min x 6 sets

*set this up at parallel and challenge the loading/endurance here

235 across – was pretty diligent on not spending any time on lockout feeling like a greater challenge with time under tension

D1 – Single arm BB suitcase deadlift x 6 into single arm farmer carry x 30ft, rest 15 sec bt arms, 1 min after both

75

D2 – Single leg BB hip thrust x 5/side into double leg BB hip thrust x 10, rest 2 min x 4 sets

95 first time 95 has felt controllable with single leg work

6/30
A – TNG power snatch x 5 unbroken reps, rest as needed building to tough set for the day
155
B – OHS @ 31X1 tempo x 3 reps, rest 3 min x 5 sets
*challenge yourself to go a little more narrow on grip than you usually would, lets strengthen the overhead position
Excited for this because I definitely am not where I want to be nor am I where I think I need to be. 125—135—145—155—165

https://youtu.be/Ww7cR-f7_nM
+
AMRAP 12 min
12 1-arm alternating DB snatches @ 50lbs
50ft 1-arm DB OH walking lunge (switch hands at 25ft)
48 DU’s
50ft HSW
3 rounds – the DU were a little uncomfortable, maybe about a 2 out of 10, I don’t want to classify as a 3, but definitely effected me more mentally than physically. Not a great handstand walk day either. Surprisingly, I felt very little issue from lunges so that is a good sign. But this double under situation does make me a little nervous for the Friday session with 300 DU if I feel the same way.

6/27 (machine/mobility, run deload)

*for alll machine intervals, think about a 15 min ‘effort/pace’. should be sustainable/repeatable with this 2:1 work:rest

All machine work was sustainable, perceived feeling of high but could’ve done that set up for 15 sets for sure.

Row 40 sec on, rest 20 sec x 8

+

Hamstring Mobility P1

A. Hamstring Sweep: 3 x 30ft., rest 30s

B. Posterior Hip Capsule Stretch: 2-3 x 20-30s hold per side, rest 30s.

C. Lunge to Hamstring Shift: 2-3 x 5 + 2s hold at hamstring hold per side, rest 30s.

+

Bike 40 sec on, rest 20 sec x 8

+

Hamstring Mobility P2

D. Seated Forward Fold: 3 x 30s, rest 30s

E. Single Leg Pike Raise Holds: 3-5 x 10s hold, rest 30s

*Quad over chest

F. PVC Pipe or LIGHT Jefferson Curls: 3 x 3-5, rest 30s

*IF okay, stand on a plate to create a small deficit

35pound bar and no problems at all and off plate

+

Ski erg 40 sec on, rest 20 sec x 8

+

G. Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.

H. Half Kneel Perpendicular Stretch: 3 x 30s per side, rest 30s.

6/28

Part 1

“Consistency is King”

EMOM x 20:

Min 1: Max Cal Row

Min 2: Max Burpees Over Rower

*Score is lowest round of row cal and burpee reps combined.

*IE – 12 Cal Row + 15 Burpees = 27 score.

Notes:

1. Can set the monitor to calorie intervals, but cannot receive assistance resetting the monitor

2. Step Over Rower is allowed. 

29 (16 row and 13 burpee) Functioning at about a 1-2 out of 10 on pain scale. It was noticeable of some slight pain but probably more mentally aware then the physical sensation so my goal in movement was to create strategies that I could still be efficient but minimize pain. Jumping and landing in warm up was a little painful but I kept warming up and was a little better as I went. Jumping over to the left with my right leg pushing more was noticeable but not on every rep as some positioning helped my strategy. I did step over that way on multiple rounds on the last rep just to alleviate some pain and quickly get my heart rate down when I could. I set up an interval on the rower but it started falling behind on my EMOM clock so I had to start resetting every row. I was hitting 17 on the first 4 and the clock snafu cut into my burpee time. I’m pretty sure I could’ve held the 17 the whole time. 18 wasn’t out of the question in the first half but not sure how much it would’ve effected my burpees or been sustainable on all 10 rower intervals. Might have become a little more of a fight towards the end but pretty confident with it. When I hit the 14 minute mark I knew I was going to sustain all that so from that point on my goal to be as intentional and as efficient as possible without spilling over and getting done as quickly and efficiently as possible.

(rest as needed)

Part 2

EMOM x 20

1 – 5 ring MU

2 – 7 cleans @ 185lbs

3 – 9 strict HSPU

4 – 11 cal echo bike (finish sub 30 sec)

5 – Active rest on echo bike, keep it above 45 RPM

I dropped reps for the first 3 movements to 3-5-7….clean felt a little painful in catch on the first few rounds. Strict hspu of 7, went UB, wouldn’t have been able to at 9 but may have been able to do a 6-3, All bikes were sub 26

6/24

Gait prep

+

Every 5 min x 6 alternating sets (3 each)

Odd sets – Run 800m (or as close as you can get at gym)

Borrowed a measuring wheel and one loop around the building is 156 meters so the 5 laps of this made it 780 so pretty dang close 3:53 — 3:45 — 4:12

Even sets – 2 rounds of DT @ 155lbs 2:35 — 3:12 — 5:35 – i know it ran over what would’ve been the next interval but I was going to finish. I had 3 jerks left with about 10 seconds left and I just couldn’t muster up the energy to finish. 

6/25 (strength/power development focus)

So yesterday really really fired up and irritated my hamstring/popliteus tendon (whichever one it actually is). So I started with 10 minutes of reverse sled work then movement prep and thought i was feeling good. Got a snatch warm up in, squats were stiff but i was going to go light as the leg drive and knee extension was about a 2 out of 10 on the pain scale and then on my first working from the power snatch to the hang, controlling the eccentric load it was about a 6 or 7, some of that might just have been the initial shock to my system of that but I immediately pulled the plug for A & B…..I did do the squat, but I didn’t feel good past 225. Then after I did the squat i just walked with the sled for about 25 minutes

I have some thoughts and if you have any initial feedback or input please let me know, but all the running progressions we’ve done, the tendon has been a 1 or less on a pain scale. It has been there but not a limitation at all. Maybe on last Fridays session, but one thought i have and of course as you being in the south too. It is FUCKING HOT!!!!!! I know its not a direct correlate and i haven’t been dehydrated but I also am on oversaturated with water so I’m sure that can play a role. Also all the running progressions i’ve been doing in runners and yesterday I ran in my met-cons, this shouldn’t play that big of a role but outside of heat that was another factor that was different. Also in a mixed session like yesterday I’m sure my running mechanics could’ve been effected from a various movement fatigue. Any agreements or differentiating thoughts let me know. I’m not super worried as after I did all the sled walking, going down the stairs in my apartment today didn’t hurt like it did last night. I’ll ice, and do therapy work as much as I can today and tomorrow

A1 – Power snatch x 1/Hang squat snatch x 1, drop and rest 15 sec

A2 – Squat snatch x 1.1, rest 2 min x 6 sets

B – Dbl DB hang clean and jerks x 8 reps @ 60-70lbs as able with loading jumps, rest 2 min x 3 sets

C – Back squat cluster x 3.2.1, rest 20 sec bt clusters, 3 min bt sets x 4 working sets

*start and finish heavier than last week

225

D1 – Single arm BB suitcase deadlift x 6 into single arm farmer carry x 30ft, rest 15 sec bt arms, 1 min after both

D2 – Single leg BB hip thrust x 5/side into double leg BB hip thrust x 10, rest 2 min x 4 sets

6/18 (strength/power development focus)

A1 – Squat clean x 1.1.1, rest 8-10 sec bt reps, 0 sec after last rep

185—185—185—205—205

A2 – Shoulder to overhead x 2, rest 3 min x 5 sets

*3 squat clean singles, then after 3rd rep do 2 jerks. Work around 85% effort for the day with this complex, strong connection in cleans and good footwork on jerks

185 felt great….overhead felt a little sticky in lockout but leg drive and footwork were the saviors for that load

B – 1-arm alternating DB snatches x 6 heavy reps, rest 2 min x 4 sets

*start this at 70lbs, build as able. Does not have to be TNG, but try to stay close to a rep every 3-5 seconds as a marker for being in control.

70–80–85–85

C – Back squat cluster x 3.2.1, rest 20 sec bt clusters, 3 min bt sets x 4 working sets

*same load on bar for whole set, adjust between sets as needed. Challenge the triple to start and then try to move the weight as fast as you can for the 2 and 1

255–265 for the remaining 3 sets – 265 was a bit aggressive as the speed was slowing down by the 4th for the 2 and the 1, the middle two sets were decent just the last that slowed down

D1 – Single arm BB suitcase deadlift x 5 into single arm farmer carry x 25ft, rest 15 sec bt arms, 1 min after both

75

D2 – Single leg BB hip thrust x 4/side into double leg BB hip thrust x 8, rest 2 min x 4 sets

95 for the first set but I did struggle to get full consistent hip extension so I dropped back to 85

6/19 – OFF

6/20

Gait prep

+

3 min bike + 3 min easy jog

+

Any other mechanical warmup needed

+

Every 13 min x 3 sets

Run 2.4k @ 10k ‘effort’

Well i’m not 100% sure of the accuracy of the distance i was running for starters…..also I barely made the 2K with every 12 minutes so i knew 2.4 with 13 was not going to happen, but I do know that Math is hard. And lastly my legs did not want to move from wednesday so it was just a grind. 13:47—14:18—and then I died 15:52

+

3 sets prehab

15-20 ant tib raises from wall sit

20 sec/side copenhagen plank

30/side single leg banded TKE

Got 2 rounds

6/21

“SmackDown”

Every 3 min x 6 alternating sets (3 each)

Set 1:

2 min AMRAP:

15 Cal Echo Bike

*AMRAP TTB until 2 min Mark

26–20–22

Set 2:

2 min AMRAP:

12 Power Clean – 135lbs

AMRAP Echo Bike Calories until 2 min Mark

12–11–9

(rest as needed)

3 sets for times, try to get faster with each one

24 1-arm alternating DB snatches @ 50lbs

16 box jump overs @ 24in

8 front squats @ 165lbs (from floor)

rest 2 min bt sets

Well i was on a tight timeline today so I attempted to do this with a short rest and I was not even close to ready to push, so I did 2 sets for survival and moved with intention.

6/22 – OFF

6/23

A – OHS @ 31X1 x 3 reps, rest 2 min x 2 sets

170—185 I have more than two cents. I’m not sure I would’ve gone for the 185 but knowing it was only two I really wanted to this

B – 1-arm DB hang squat santch x 4 reps/side, build to strong load on each arm for the day

80

C – Front squat – 10 sets of 3 @ 225lbs, still sticking with minimal rest here

8:41 – these felt pretty good and strong today

D1 – Gliding hamstring curls x 6 reps for control of end range and eccentric, rest 45 sec

D2 – Straight leg hip abductions from side plank x 10-12 reps, rest 90 sec x 5 sets

done

E – Sandbag bear hug hold reverse alternating lunges x 12 reps, rest 2 min x 3 sets

100