Ben Plotnicki

A – Heavy KB rotational deadlifts x 20 (10/side), rest 2 min x 4
100
B1 – Ring MU transition x 4/Ring MU x 2/Strict dips x 8, rest 60 sec
Last set my grips completely slipped off so did not do that 4+2 unbroken, jumped back up quickly but still frustrated me
B2 – Top to top DB press from tall kneeling x 16 (8/side), rest 60 sec
50 across
B3 – DB reverse lunge into high knee raise x 14/side, rest 60 sec x 3 sets
50 across
C1 – Banded bird dogs x 12/side, slow movement
C2 – Banded psoas march from supine x 8/side
C3 – Frog pumps x 40, rest as needed x 4 sets
D – Overhead yoke carry 100ft (break at 50), rest 2:30 min x 5 sets (add light load this week, i still like the split jerk recovery to start if you use that same height)
+30
Tried plus 50 for first set and couldn’t stand it up for the back end of the 50ft. On last set still did a jerk recovery to get into position, so raised the yoke crossbar up one notch, still a jerk recovery but wasn’t from a deep lunge.

90 sec bike @ 400+ watts, rest 15 sec
2 rounds for time of
10 deadlifts @ 225
10 toes to bar
rest 2 min x 3 sets
1:34
1:39
1:32
Of course better than last week. Bike time and intensity helped but the feeling of shittiness of the two movements definitely got to me
+
90 sec row @ 1:47/500m, rest 15 sec
2 rounds for time of
10 thrusters @ 105lbs
10 C2B pullups
rest 2 min x 3 sets
2:29
1:58
1:51
Times got faster not becuase I got in a groove but I felt better after the first piece. I really think it’s those two movements coupled together for me. Row was not near 1:47 though.

+
90 sec ski @ 1:55/500m, rest 15 sec
2 rounds for time of
12 TNG power snatch @ 75lbs
30 DU’s
2:47
3:00 – called it. I lost count of how many times I tripped up my dubz. I felt like a big pile of lactic poop. Here the up and down of the the ski and then the power snatch just fucked me up.

EMOM x 5
3 pressing snatch balances @ 95lbs
Easy but good
+
EMOM x 5
2 heaving snatch balances @ 135lbs
This was solid and good
+
EMOM x 5
1 snatch balance @ 175lbs
Took me a bit to be comfortable w/loading but got better. Felt good speed under bar.
+
EMOM x 5
1 squat snatch (you select loading here, goal will be tough but no misses
195
+
Floating snatch deadlifts @ 4141 tempo x 3, rest 2 min x 4 sets (load hamstrings and lats, keep shoulders over bar as long as possible on the way up and down)
155
Dumbest exercise ever
+
E4MOM x 4 sets
5 unbroken ring MU
15 unbroken OHS @ 95lbs
25 row cals
2:20 – 2:30 – 2:25 – 2:28

Rower completely shut off on second set when I sat down so that was a fight and a push I didn’t want to make in that round to keep up. Muscle ups felt good, set 4 was a fight to get the 5th rep unbroken, confidence was on the fence about it but grinded through to get it.
+
Band pull apart super series

AB 2 min @ 450 watts, directly into
AMRAP 4 min
6 strict press @ 75lbs (1 sec hold overhead each rep)
6 dbl KB hang snatch @ 45/hand
5+6
No access to 45 so had to use 53’s, don’t think that make a huge difference here though. One more round at this pace for strict press might not have been able to have been completed unbroken

(rest 6 min)
AB 2 min @ 450 watts, directly into
AMRAP 4 min
6 front squats @ 115lbs
8 GHD situps
24 DU’s
3+9

Set up for this piece was not good all the way around, had to make longer transitions from bar to GHD and back to rope, but it made me move quicker. Also class was using bikes, so for the second piece i had to jump on quicker than prescribed, was close to holding 450 the whole time, dipped 441 every now and again, had to run to other side of the gym for GHD’s to start the amrap.
+
Seated straight leg lift offs x 6 from straddle and 6 from feet together
Reverse leg lifts prone on bench x 6 from straddle and 6 from feet together
rest as needed x 3 sets

seated leg lifts hate me

Listened to the podcast with you and Kyle today, and much of it deeply resonated with me. The way you spoke on your relationship with pain and what are you afraid of was exactly what I needed to hear. Often I delay the inevitable of getting into a training piece and after listening to your words, I have a new sense of self awareness for these feelings. This was awesome.

A – 12 sets of 5 C2B pullups for quality, rest 30-45 sec as needed
felt better as I went, I’ve got to find better excitatory pull up prep. Did crossover symmetry activation, banded c2b, but need to find a better strategy, so will keep playing around with it. This was awesome though, to be able to mentally focus on the small things that go into each set and improving the little things from set to set.
B1 – 1-arm alternating DB shoulder to overhead x 16 (8/arm, switch overhead each rep), rest 1 min
55 across
Felt like more of an athlete on these today. I did notice that as I got closer to rep 6-7 on my left arm the negative wasn’t as stable.
B2 – Single arm DB high row from standing x 6/side with controlled negative, rest 15 sec/2 min x 3 sets
25-30×2
Actually held a KB in opposite hand to keep myself super honest and not create any compensation at all.
+
For time
Front squat x 3 reps @ 255
Wallball x 12 @ 30lbs
Wallball x 18 @ 20lbs
DU’s x 36
rest 3-4 min x 3 sets
2:02 – 1:59 – 1:52
The front squats felt heavy as shit and I did not feel strong at all, but I moved through them with no grinding what so ever. The 12 @ 30 felt good, it was the last 5-6 reps of the 18 @ 20 that sucked the most. Got faster mostly because I just sucked it up and embraced it.
+
Dead bugs with mini band on feet x 6/side with light KB held overhead 2in off ground
Side plank rotate unders x 4/side
Dead hang to inverted to tucked front lever x 2 controlled reps
3-4 times through, rest as needed

Only got in 2 sets, ran out of time and had to coach.

Day was all thrown off so did not make it to the gym until late but wasn’t going to skip training. I did something tonight than all the time working together I have never done. I built the C pieces into my warm up. I know things are always placed in order for a reason, and I often have athletes do the same. I never like doing things out of order and out of context, but what would you tell those athletes that choose to do some accessory work out of order for their warm up.

A – Heavy KB rotational deadlifts x 16 (8/side), rest 2 min x 4
@100 might be one of my new favorite top exercises
B1 – Ring MU transition x 3/Ring MU x 2/Strict dips x 6, rest 60 sec
feeling heavy but kipping and pulling mechanics feel good
B2 – Top to top DB press from tall kneeling x 14 (7/side), rest 60 sec
50 across
B3 – DB reverse lunge into high knee raise x 12/side, rest 60 sec x 3 sets
50 across
Balance felt shitty tonight
C1 – Banded bird dogs x 10/side, slow movement
C2 – Banded psoas march from supine x 6/side
C3 – Frog pumps x 30, rest as needed x 4 sets
completed
D – Overhead yoke carry 100ft (break at 50), rest 2 min x 5 sets (stay at this setup for another week, then we will progress)
felt so much stronger today, didn’t raise the crossbar so I had to do split jerk recovery so even though that was a little more work, it built my confidence walking with it.

tried to deduce what happened tonight. As much as i wanted to put it on training in the evening i am going to put it on supplement use. Took a supplement that i have used in the past and got a brand new bottle but it’s also what i used on Tuesday which i had a crazy heart rate response and ridiculous sweating. 
At first thought it might be training in the evening, then the movements of the dead and t2b, but even on the bike i had to work a little harder to hit the 425 Watts. Also my grip for the t2b was weak. On a positive note, even feeling like shit and not able to control my heart rate c2b felt great and easy. Chalk it up as an off season learning experience first of all. Don’t know if you have another progression off of this, which i would be fine with or another crack at this one would be fine with me as well. 

90 sec bike @ 425+ watts, rest 15 sec

2 rounds for time of 

10 deadlifts @ 225

10 toes to bar

rest 2 min x 3 sets

1:31-1:33-2:09

+

90 sec row @ 1:44/500m, rest 15 sec

2 rounds for time of

10 thrusters @ 105lbs

10 C2B pullups

rest 2 min x 3 sets

2:09-2:09-dnf

+

90 sec ski @ 1:50/500m, rest 15 sec

2 rounds for time of

12 TNG power snatch @ 75lbs

30 DU’s

+

Heavy prowler push 12 sec on, 1:48 rest x 5 (make this tough, grinding effort)

A – Snatch grip halting deadlifts, 2 positions (off ground and below knee), 5 sets of 3, rest 2 min215 x 3, 225 x 2

B – High hang power snatch x 1/above knee hang power snatch x 1, rest 90 sec x 6 sets

155

Focuses on good position throughout. Felt a little better than last week. 

C1 – Banded russian swings x 12, rest 30 sec

C2 – Supine hollow hold with weighted PVC in overhead position x 30 sec, rest 30 sec

C3 – Single arm banded lat pulldown from 45 degree hip hinge x 8/side, rest 30 sec/90 sec x 4 sets

complete 

D1 – Partial ROM GHD hip extensions x 15-18, rest 60 sec

@18

D2 – Swivel hip to extension x 5/side, rest 60 sec x 3

complete 

EMOM x 35Min 1 – 40 sec ski @ 1:50/500m pace

Min 2 – 5 burpees + 10 dbl KB snatch (split 5/5) @ 53/hand

Min 3 – Run 150m out and back

Min 4 – 5 burpees + 15 dbl KB deadlifts @ 53/hand

Min 5 – Rest

kb snatch was much easier today. Heart rate elevated Today more than last week. 
+

Dbl KB front rack hold from tall kneeling x 30 sec, rest 60 sec

Sorenson hold with plate hugged to chest x 30 sec, rest 60 sec

Straight arm star plank x 15-20 sec/side, rest 60 sec x 4 times through

same loading on hold and sorneson this week and star planks felt so much better, I did not feel as awkward or mentally challenged with the hold and control. 

A – Strict C2B pullups x 4 + kipping C2B pullups x 6, rest 2-3 min to recovery x 5 setsfelt pretty good here. 

B1 – 1-arm alternating DB shoulder to overhead x 12 (6/arm, switch overhead each rep), rest 1 min

55-40-45

Went down after the first because didn’t practice enough and my thumb was getting caught, just wasn’t pretty. Then got comfortable at the night weight and then actually felt like an athlete again towards the end. 

B2 – Batwing row x 6-8/side, rest 1 min x 3 sets

C – Front rack cyclist squats @ 2011 tempo x 8, new set every 2:30 x 4

125

Why do these at tempo feel like the take so much longer than they actually do. 

+

6 rounds for time

3 bar MU

6 strict HSPU

35 DU’s

8:40
Had a little wrist pain that could feel on top of the lockout, could adjust hands on hspu. All hspu done unbroken but having to adjust my hands effected some fatigue and fought for last couple of reps in the last round. Changed handgrips early on because felt my hands were going to rip and changed to ones that felt better. 

+

KB bottoms up front squats x 6/side

Side plank rotate unders x 4/side

Dead hang to inverted to tucked front lever x 2 controlled reps

3-4 times through, rest as needed
3 sets