Ben Plotnicki

wrist series from mcG – https://www.youtube.com/watch?v=N3035vpgJuEalso do some lax ball smashing on flexor pronator group, long head of tricep, and lat/teres

this was great!

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A1 – Paused false grip ring pullups x 2-3 (pull to 90 degrees elbow flexion, pause for 1-2 sec, then try to pull chest to rings as explosively as you can from there), rest 90 sec

this warmed up quickly. 3’s across 

A2 – Strict ring dips AMRAP (-2) straight into straight arm support hold x 8-10 sec, rest 90 sec x 4 sets

10-11-10-12

Tried to externally rotate on the hold as well 

B – Floor press 6 sets of 3, rest 2 min

205-195 x 5

Didn’t not have a spotter and was afraid that I would drop it. 

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10 rounds for time

1 rope climb to 15ft

15 cal AB

13:40

Did on good ol Schwinn airdyne with minimal measurables 

Plan was 45 seconds at 67-70 rpm’s. Rope climbs felt better this week not rushing it. Bike was horrible towards the end because I wanted to pedal faster but didn’t know accurate time so just had to endure the 45 seconds 

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Easy bike 12 min

done 

A – OHS @ 3121 tempo x 2-3, rest 2 min x 6225 across x 2 

On the first rep on the first 2-3 sets, had to sit in the bottom longer than 1 second because I felt the bb move forward of my center, same before starting the next rep at the top. Rep 2 always felt better than the first. 2 sec concentric is still terrible 

lB1 – 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 

Really irritated the QL on the right side, stayed conservative and minimized rotation on said side

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

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AB @ 1200 watts as long as ‘comfortable’, rest walk 4-5 min to recovery x 6 sets. (expect these times to be 5-10% shorter than last week, still stay aware to what the perceived limiter is, and if it is the same at this power level)

13-15-13-16-13-12

Today when I got off the bike pretty early on, felt more tightness in my left leg, more leg it was dominating the pedaling more than my right. Was staying around 1242, and when I dropped to 1206 was my indicator that power output was not going to get back up. Leg power felt like limiter today, was more mentally prepared for this today. Some sets didn’t use my arms to the fullest. 

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8 min easy cyclic cooldown

EMOM x 15Min 1 – 12 cal row

Min 2 – 10 burpees over erg

Min 3 – 10 C2B pullups

c2b started feeling consistent. With that, tried to focus on tightening them up and being faster. 

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EMOM x 15

Min 1 – 12 cal AB

Min 2 – 6 burpee box jump overs (24in)

Min 3 – 3-4 ring MU

4’s across on muscle ups. Power and timing felt a little off on kip, but 4 without a problem. Also kipping the dip was out of rhythm. 

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3 rounds for time

15 thrusters @ 95lbs

10 burpees over bar

4:53

after our burpee talk, had a different vision here. Thrusters were extremely hard for me in this piece. Could’ve been energy expenditure at this point, also in overhead position traps/rhomboids felt exhausted. Fought for all the thrusters to be unbroken. On burpee, I focused on trying to be consistently quick off the ground and fast over the bar, maybe a quick breath before getting into the next rep. Not sure where this would fall into the plan, but I felt this was a way for me to maintain quality movement but still push the limits of pacing/breathing. 

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Mini band scap stability series in full (https://www.instagram.com/p/BWTOZSShTLH/)

done

Day started strong. I could tell I hadn’t had enough fuel for this whole day, so I waned in the middle, made a Gatorade drink to survive and finish. 
10 min AB @ 300 watts, steady

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10 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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10 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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20 min steady movement

50ft back rack yoke carry

30 unbroken DU’s

50ft slow reverse bear crawl

20 walking lunges

50ft sandbag bear hug carry

8 tempo GHD situps (2020 tempo)

I like the tempo ghd sit ups, the slow reverse bear crawl was terrible. 

The ghd side bends felt great in the QL as well as the shin box

Overall good but challenging day based on good effort and drained fuel. 

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.