Ben Plotnicki

A – Heavy KB rotational deadlifts x 12 (6/side), rest 2 min x 4
90 – found a 100lb kb when i put the 90 away
B1 – Ring MU transition x 2/Ring MU x 2/Strict dips x 4, rest 60 sec
dips felt good, muscle up work, transitions into the muscle ups felt awkward
B2 – Top to top DB press from tall kneeling x 10 (5/side), rest 60 sec
40-45-50
B3 – DB reverse lunge into high knee raise x 10/side, rest 60 sec x 3 sets
40 – balance started getting shitty but weight felt good.
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 3 sets
all complete
D – Overhead yoke carry 100ft (break at 50), rest 2 min x 5 sets
a 6th set with only 2 min rest would’ve have been tough. 5 sets was perfect and felt good. 4th and 5th were a grind but I felt confident with the yoke overhead

90 sec bike @ 400+ watts, rest 15 sec
10 sandbag ground over shoulder for time, rest 2 min x 3 sets
1:10-1:10-:59
@150lb sandbag. Bike effort was smooth and relatively easy
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90 sec row @ 1:42/500m, rest 15 sec
1 round of DT, rest 2 min x 3 sets
59-58-57
Mentally could not make myself do DT unbroken. Was pretty smoked at this point. Rest was closer to 3 min b/t sets. Struggled to get row to 1:42, was closer to 1:44/1:45
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90 sec ski @ 1:50/500m, rest 15 sec
2 rounds of Cindy, rest 2 min x 3 sets
1:15-1:15-1:14
Had a hard time getting a good solid rhythm on 5 pull ups. Ski was around 1:52
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90 sec bike for cals, rest 30 sec
90 sec row for cals, rest 30 sec
90 sec ski for cals
1 time through
30-32-26

On paper today looked like a ton of fun, but in action this day sucked. But still fun though.
Not sure if this is a big deal or not, been training a couple nights a week instead of always around noon. Trying to adjust my eating/fueling accordingly. Have been eating good but not used to swing said fuel for exercising later. Really felt it was a more of a factor today than others as I felt today’s output was more fuel intensive.

A – Snatch grip halting deadlifts, 2 positions (mid shin and above knee), 5 sets of 3, rest 2 min
205
Bar felt really heavy this morning
B – Mid thigh hang power snatch x 1/Below knee hang power snatch x 1, rest 90 sec x 6 sets
155 x 2, then down to 145 x 4
The mid thigh hang is still a struggle to get the best leg drive, hip extension feels good though.
C1 – Banded russian swings x 12, rest 30 sec
done at 2 pood
C2 – Supine hollow hold with weighted PVC in overhead position x 30 sec, rest 30 sec
done
C3 – Single arm banded lat pulldown from 45 degree hip hinge x 8/side, rest 30 sec/90 sec x 3 sets
done, had to use a lower hanging bar so went to a half kneeling and hinge position
D1 – Partial ROM GHD hip extensions x 12-15, rest 60 sec
15
D2 – Swivel hip to extension x 4/side, rest 60 sec x 3
done

EMOM x 30
Min 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
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Dbl KB front rack hold from tall kneeling x 30 sec, rest 60 sec
53/hand
Sorenson hold with plate hugged to chest x 30 sec, rest 60 sec
15lb plate
Straight arm star plank x 15-20 sec/side, rest 60 sec x 3 times through
20 first set but got sloppy so stayed with 15 sec last 2 sets.

This was a fun training piece today. Double kb snatch felt way better than the last time we did them a long time ago. Felt fairly comfortable and think they could help my overhead position as well. Ski pace stayed around 1:57 even when I tried to slow it down. Just got tired of doing burpee, not tired from them, just got tired of doing them.

A1 – 1-arm DB bench press x 6/side, rest 15 sec bt arms, 60 sec after both
55-65-70-75
A2 – 1-arm DB bird dog rows x 6/side, rest 15 sec bt arms, 60 sec after both x 4 sets
45-55×3
B – BB OH carry in snatch grip with exaggerate high knee march x 50ft, rest 90 sec x 6 sets (drive knee up high, rib cage down, down leg fully extended with active glue)
125 x 4 sets, 95 x 2
Went down for the last two sets to slow the march down and it was definitively harder. Way more steps and mofe time under tension
C1 – Acitve arch hang from pullup bar 10-12 sec, rest 60 sec
done
C2 – Hand circling front plank on rings x 10 small circles each direction, rest 60 sec x 4 sets
done
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Bike 25 sec @ 95-97% effort
Bike super slow recovery pace 2:05 x 2 sets
21 cals – wattage was between 1108 – 1146, held 1146 for most of it until about the 21 second mark
19 cals – 1046 – 107?

A – Power clean x 1/Hang Power clean x 2 – new complex every 90 sec x 8
205 across
Hands were extremely sensitive today, I was a little bitch. Could’ve easily moved more weight for the power and the first hang, but I felt a huge difference of power and strength for the 2nd hang power clean
B – Push press @ 11X3 tempo x 6, rest 2 min x 4
155 across. Maybe a bit aggressive again, but I went for it staying there. Definitely a grind but good.
C1 – Banded strict HSPU x 2-3, rest 20 sec
0 the first set – 2 and 2
C2 – Strict HSPU x 6, rest 30 sec
3-3-4
C3 – Kipping HSPU x 12, rest 3 min x 3 sets
12 but not smooth at all.

Along these lines, in the comp, the strict press. My traps were so lit up and felt that was my limiting factor and not being able to hit more reps on the strict press. That is again were I felt the limiting factor today.

D1 – Wtd pullups x 3, rest 20 sec
3 @ 45
D2 – Strict C2B pullups x 6, rest 30 sec
done
D3 – Kipping C2B pullups x 12, rest 3 min x 3 sets
felt heavy, tired and joints were a little achy but felt technique and all the work up to this point helped.
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5 rounds for time
3 bar MU
6 Dbl KB hang cleans @ 53/hand
35 DU’s
7:27
Bar muscle ups did not feel crisp, and kb hang cleans were no where near efficient today.

Today my joints just felt a little stiff and had a pretty good warm up, just think it was a bad day. I’m sure there was still some carry over from comp, travel, out of routine etc.

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.

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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.
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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
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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.
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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
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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