Ben Plotnicki

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
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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.

Loved everything about today, good quality on my pulling.
A1 – Supinated grip wtd pullups @ 33X1 x 3, rest 1 min
25-35-35-35
These were awesome, felt them light up my elbows a little, but i’m sure its because I’m missing great movement in that external rotation
A2 – Kipping deficit HSPU, 1 set AMRAP (-1), rest 2 min x 4 (3in deficit)
23-19-16-16
B – Dbl KB bottoms up presses @ 2121 tempo x 6-8, rest 2 min x 3 sets (bottom of ROM is elbow level with shoulder)
@ 25 8-6-8
+
4 sets for times
Row 20 cals @ 1400-1600 cal/hr, rest 15 sec
4 strict pullups + 5 kipping pullups + 6 C2B pullups, slow spin on bike 2 min bt sets
48.3-1467-19
48.9-1453-17
48.1-1482-18
49.1-1439-18
The fluidity of c2b fell off on set 4, all sets prior to that felt good and crisp

+
C1 – Glute ham raises @ 50X1 x 5-6, rest 45 sec
6-5-5, felt quality of eccentric go on the 6th rep so decided to stay at 5
C2 – Banded pallof split squats x 6/side, rest 45 sec x 3 sets
D – Weight vest lunges x 30, rest 90 sec x 3
Done – hindsight, this a.m. I did not expect my glutes to feel the effects from the lunges, but they’re there.

A – Clean and jerk singles x 6, build from 80-93%, rest 3 min
Called it at 265, pull felt slow, second pull and hip extension felt the best it has in a long time. At 265 my wrist felt a little irritated, was fine last night, but this morning was sensitive, think I slept on it wrong.
B – Floating clean grip deadlifts 5 sets of 2-3, rest 2 min (end heavier than last week)
Finished last 2 sets at 245
C – Crossbody KB carries x 50ft/hand, rest 90 sec x 3 sets
+
4 rounds for time
1-arm alternating DB squat snatches x 10 @ 50lbs
10 toes to bar
Sandbag bear hug carry 100ft @ 150lbs
13:38
Sandbag bear hug carries (along with ripping some beard hair out) are my current arch nemesis. They scare me more than anyting else I can think of (so I guess I will be doing a lot more of them, YAY!!!)
Toes to bar focus was on being super tight and keeping as great a hollow position, was also a little more winded here than I expected, but that could’ve been a result of the extra emphasis on the hollow position.
DB squat snatch at this load was my rest station.

AM
Run warmup
+
Run 200m @ 95%, rest 45 sec
Run 400m @ 93%, rest 90 sec
Run 800m @ 90%, rest 3 min
Run 400m @ 93%, rest 90 sec
Run 200m @ 95%, rest walk 5-6 min x 3 sets
+
15 min easy jog cooldown
+
Hanging lat activates x 4 + bottom half pullups x 4 + top half pullups x 4 (maintain hollow position for pullups) –
Reverse table plank press ups with 5 sec hold at top of each x 5
rest as needed x 5 sets
Running felt way more consistent with mechanics today, however I’m sure some of that had to do with knowing what was coming and not exerting the exact same intensity. The whole session was not done on the true form. Sets 2 & 3 were and felt much stronger.

PM
2 rounds for time
5 ring MU
15 squat cleans @ 135lbs
AB 30 cals
8:23
Round one was off bike around 3:33, waited a few seconds before hopping up on the rings. Muscle ups felt smooth and effortless.

10-8-6-4-2 deadlifts @ 255

Burpees over bar

50 heavy rope DU’s round (try to track one down that matches the specs from the comp)

11:47 (misses rep 50)

Praying that the rpm rope is lighter than the RX Zeus rope. Barbell and burpee were no comparison in this scenario with the way that rope felt. I tried pushing the burpee to a little uncomfortable pace, but it didn’t matter on the rope. 

+

Back squats – 6 singles, 305-315, rest 2-3 min, go for positions and speed

325 

I was an overachiever for the day, or actually the plates I had put just made it easier to load that way. Took me a while to warm up to thei after the running yesterday and that stupid rope today. 

+

Banded pallof reverse lunges x 10/side

Sky reaches from spiderman stretch x 5/direction/side

3 sets, rest as needed

complete