Ben Plotnicki

A – Snatch pull x 2/Squat snatch x 1 – 6 working sets, rest 3 min185-195×2, 200×2, 205 missed snatch then quickly deloaded to 185 to hit the lift successfully. 

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4 sets

15 cal AB @ 88-90%

5 squat snatches @ 185lbs

4 min slow spin on bike as recovery

bike time 

30-31-26-28

Snatch time 

1:38 – 1:3? – 2:01 – 2:02
What a difference a week makes. On set 3 when I got watts up in the upper 800’s that’s when my snatch fell behind a little. Also at this point i mentally stopped focusing on the details of good mechanics and just tried to lift so I spent more energy on the lifts and wasn’t as efficient in movement. Set 4 back didn’t feel tired but wasn’t keeping as tight a barbell path/position as I should until the last rep. 

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E3MOM x 6 sets

15 bar over burpees AFAP

(left these the same. prep as needed for this, if you are still inconsistent at that loading then drop to 165)

38 – 43 – 34 – 41 – 33 – 44 (got lazy and clipped the bar!)

On sets 2-4-6 did bar facing and lateral on sets 1-3-5

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15 min bike @ EN2-3 pace
couldn’t get full 15 due to time crunch. I do have to do some manual labor work tonight that will be en3, I know it will be separated but at least I will get some more work in. 

A – Push Press 5 sets of 5, rest 2 min195-205-210-210-215-215(4)

Grinded in the last set, felt a little over extension in rep 3, fought for rep 4 and didn’t even go for rep 5, irritated my QL. 

B – Floor press 5 sets of 4, rest 2 min

185

Felt way more comfortable with a close grip

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5 rounds for time

3 rope climbs to 15ft

10 burpee box jump overs @ 24in

11:45

Did this with someone and only had one rope to use. This probably was a good thing for me today. In the beginning I think I wanted to go faster, but in the end it had to be a you go I go scenario when I really didn’t want to go. 

Rope climbs did not hurt at all, however I took my time and didn’t try to over pull. Consistently did 3-4 pulls just focus on foot work and keeping arms extended the best I could. I know this slowed down my rope climbs a ton, increases time under tension but it didn’t cause any pain. I will say, since it has been close to 7-9 months since we last attempted rope climbs (just kind of guessing here) the rhythm did not feel well, sequencing and efficiency was off, but I didn’t feel smooth on burpee box jump either so it just could’ve been me this morning. 

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Easy bike 12 min
Sunday night update – the QL into late Saturday was a little painful/sore and Sunday I paddled for about an hour moved a lot outside and it started to feel better, just tender at this point. Upon waking Sunday more, both elbows were sore and tender but no new pain at all, that is progress!!!!!

A – OHS @ 3121 tempo x 3-4, rest 2 min x 5205 across x 3

Could’ve gone 4’s in the first 2 maybe 3rd but would’ve been a stretch on the last sets. 

B1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec 

B2 – 1-arm landmine pivot press x 8/side, rest 30 sec 

B3 – Hanging windshield wipers x 5/side, rest 90 sec x 5 sets

Good stuff today, highest quality of this piece to date, so needless to say, midline was smoked 

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AB @ 1000 watts as long as ‘comfortable’, rest walk 4-5 min to recovery x 6 sets. (do not go past the point of initial discomfort or grind for longer. stop when power becomes hard to hold or you start to compensate biomechanically, and comment on perceived limiter) 

27 – more mental than physical for fear of the unknown – also held 1100+ and didn’t know how to damper that effort just enough to not dip under 1000

28 – wanted to get to 30, but power dipped from avg of 1043/1056 – to 1016 – more leg drive power

18 – got a flying start so it is a true 18 sec above 1000, was 1100 plus for about 8-10 and was trying to hold that and dipped a little every 1-2 seconds. Starting getting that yucky feeling in the legs as I stopped that was about to creep into the lungs. 

19 – legs and started feeling that lactate buildup on this one 

15 – losing power in the legs 

14 – legs felt like I had just done a 20RM squat going into it. That one also hurt in my head. 

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8 min easy cyclic cooldown

EMOM x 12Odd min – 8 cal bike

Even min – 10 C2B pullups

body still feels a little tired, however I felt way more efficient on the c2b today. 

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EMOM x 12

Odd min – 12 cal row

Even min – 4 strict HSPU + 8 kipping HSPU

round 5 of hspu became a grind. Feel like I need an adjustment on my neck or do some CAR’s the next couple of days. 
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EMOM x 12

4 burpees + 10 cal bike

first of all, did you really mean amrap but you better die to do a round a minute. 

2nd of all, I told you I wanted to get better on the bike not live by keep your friends close and your enemies closer. 

3rd, I wanted to quit around round 6/7 then I said, take one round off so you don’t die, then I said turn off the bitch switch, dig in, go harder and get off the bike quicker and you will be fine. So the last 5 rounds I made sure I got upwards of 600 watts (and stayed pretty damn close), burpees might have looked like shit but told myself that “effort is a choice” and the shitty training week you’ve had can be salvaged and saved by changing your mindset right here, right now to finish on a positive note. 
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Band pull apart super series – do 5 KB drag throughs from plank between each movement

Ran out of time at training location so going to do in about 30 minutes before I start coaching. 

10 min AB @ 300 watts, steady
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12 min easy movement
Free standing HS holds
Tripod headstand into forward roll x 5
Skin the cats on rings
1-arm KB high windmills
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10 min AB @ 300 watts, steady
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12 min easy movement
Calf raise eccentrics x 6-8/side
90/90 shin box switches x 4/side
GHD side bends x 5/side
Sandbag half moons from straight leg seated x 4/direction
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10 min AB @ 300 watts, steady
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12 min easy movement
5 sec/side active scap hang from pullup bar (use foot on upright to resist rotating, try to keep ear by bicep, scap locked down)
3/direction/side mini band wall clocks (https://www.instagram.com/p/BWTOZSShTLH/)
Ring fall throughs from tall kneeling x 5 slow reps
archer pushups x 3/side, controlled movement

Super busy today so I had to do without the bike that has measureables so perceived rate of 300 watts was my only option.

I feel like I’m getting so much better with handstand holds and I need to do more skin the cats so thank you for keeping them in this design. The wall clocks are still awesome, and I’m starting to be super consistent with shin box switches outside of this day, they feel so good, and even have been doing shin box w/half turkish get up on your youtube page. Great stuff. Today was a good day based on the struggle of monday, I was just excited to move and not stress over the shitty training day of Monday.

A – Below knee hang squat snatch doubles – new set every 2 min x 8 (last 2 sets are tough this week)
165 x 4, 175 x 2, 185 x 1, 195f, 195f, back to 185
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4 sets
15 cal AB @ 88-90%
5 squat snatches @ 185lbs
2-3 min slow spin on bike as recovery
Failed the first 2 reps @ 185
Stopped warmed back up
Then missed 185 again
Warmed back up again and then was going to do it at 165 for the volume and that went to shit. So I decided to call it for the day

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E3MOM x 6 sets
15 bar over burpees AFAP
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15 min bike @ EN2-3 pace

I believe that the 1000 miles of being in the car caught up to me today. I didn’t sleep well away from home or eat well being away from my kitchen either so I’m assuming my CNS was just friend. And my body said no go. Instead of doing the burpee work, i just decided to call it a day and let my body rest.

What sucks about today was some things really felt like they clicked on the hang squat snatch as far as generating power and transition from the knee to the hip that were progress.

Got some EN1 work in and about 10 minutes of breathing @ 3152 as well.

A – Push Press 4 sets of 5, rest 2 min185-195-205-210-215

B – Floor press 4 sets of 4, rest 2 min

155-170×2-185

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2 rounds for time

15 thrusters @ 115

15 C2B

15 power snatches @ 115

15 HSPU

9:54

All thruster unbroken, 2nd round might have not been the best choice 

C2b felt the best I ever recall feeling 

Power snatch all singles and took the longest. 2nd round was miserable 

Hspu 12-3 last round. Would’ve gone for them all unbroken except my hands were so sweaty and they slipped off the plate 

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Easy bike 12 min

done 

In the car for 12 hours in the last 24 hours plus shitty hotel breakfast so I didn’t have high expectations 

A – OHS @ 3121 tempo x 4-5, rest 2 min x 5

185 across 

B1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec 

used a 44kb today, like the kb’s better for set up with the handle 

B2 – 1-arm landmine pivot press x 8/side, rest 30 sec 

B3 – Hanging windshield wipers x 5/side, rest 90 sec x 5 sets

these felt great today, and they made me super freaking sore 

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6 sets

4 burpees AFAP into 8 sec prowler sprint, rest to recovery

hit a wall and called it after 3 when my power dipped and just wasn’t there 

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8 min easy cyclic cooldown

done

Much better today than last week. Hands just felt a little tender EMOM x 12

Odd min – 8 cal bike

Even min – 8 C2B pullups

solid here. 

Need to find a better strategy for jumping onto the bar, creating tension and getting hollow quicker. Hand sensitivity might have had something to do with this today. 

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EMOM x 12

Odd min – 12 cal row

Even min – 3 strict HSPU + 6 kipping HSPU

hspu felt crisp today 

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EMOM x 12

3 burpees + 9 cal bike

this was terrible 

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Band pull apart super series – do 5 KB drag throughs from plank between each movement

done 

10 min AB @ 300 watts, steady+

12 min easy movement

Free standing HS holds

Tripod headstand into forward roll x 5

Skin the cats on rings

1-arm KB high windmills

+

10 min AB @ 300 watts, steady

+

12 min easy movement

Calf raise eccentrics x 6-8/side

90/90 shin box switches x 4/side

GHD side bends x 5/side

Sandbag half moons from straight leg seated x 4/direction

+

10 min AB @ 300 watts, steady

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12 min easy movement

5 sec/side active scap hang from pullup bar (use foot on upright to resist rotating, try to keep ear by bicep, scap locked down)

3/direction/side mini band wall clocks (https://www.instagram.com/p/BWTOZSShTLH/)

Ring fall throughs from tall kneeling x 5 slow reps

archer pushups x 3/side, controlled movement
today was a grind on the bike. All gymnastics pieces felt better this week. Wall clocks were awesome. Single arm hangs felt better than I expected,