Ben Plotnicki

A – Paused squat clean singles (2 sec pause below knee in pull), rest 2 min x 8
255 across
Felt good to move a decent load after I feel like I have struggled the past couple of weeks. The pull and positioning felt pretty solid in holding that position. I did struggle with speed afte the pause. I’m sure part of the isometric hold has something to do with it.
B – Deficit deadlifts 4 sets of 6, not TNG, rest 2 min (4in deficit)
275
Did double over hand on the last 2 sets. The 4 in de
C – Concentric only front squats 1.1.1 x 4, rest 8 sec/2min
215-235-255 x 2
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AMRAP 75 sec, rest 3 min x 3 sets
Atlas stone/Heavy slam ball over yoke bar at sternum height
7-8-9
Today went with the 150 slam ball and it felt like the appropriate challenge.
+
Forearm stand practice (wall assisted as needed, use the position to work on shoulder flexion with stacked midline)
done
+
Band series
done

A1 – Glide kips with slide assist x 3 reps for quality, rest 30 sec
A2 – Jumping Bar MU x 3 for quality (keep arms straight through pull as long as possible), rest 30 sec
A3 – 2 bar MU with focus on speed of turnover and body position in swing through, rest 3 min x 4 sets
B – Piked HS walk 180 degrees + 6 piked HSPU with hips above hands + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees, rest walk 2-3 min x 4 sets
C1 – Planche lean in and outs x 5-6 controlled reps with active hollow, rest 1 min
C2 – Low L-sit x 15 sec into bent knee L-sit x 15 sec, rest 2 min x 4 sets
+
Row 100 cals @ 25 s/m, rest 30 sec (stand, breathe, quick drink) x 3 sets (all 3 sets at or under 5:30 min)
5:19
5:25
5:25
+
Ido squat in full
Feeling better and getting closer to ideal with the gymnastics pieces. The low l-sit – bent knee was so freaking hard.

A1 – Isometric snatch grip deadlift rack pull x 4-6 sec hard contraction, rest 20 sec225 across – cheated and used straps for the last 3 sets 

A2 – Power snatch x 1.1, rest 10 sec/3 min x 4 sets

175-185-190-195

Felt pretty good here. Went to do a bonus set at 200 because I was feeling froggy, and power was done. 

B1 – Dbl KB front squats x 8 AFAP @ 53/hand, rest 30 sec

B2 – Depth broad jumps x 3 from 15-18 in box, rest walk back to box between reps, rest 3 min bt sets x 3

done 

+

8 sets

8 power snatches @ 75lbs

16 wallballs @ 30lbs

12 cal ski erg high effort

rest walk 2:30 bt sets, stop if power drops more than 8-10% on ski

1:38

1:39

1:38

1:40

1:41

1:43

1:50

Why is this so terrible. Felt great the first 4 rounds today. It was round 5 that the wall balls started to feel like work and made it shitty. 

+

remaining had to be done later. 

Reverse plank press ups x 5 with 5 sec hold at top of each

Straddle negatives from tripod headstand position x 2-3 controlled reps, rest as needed x 4 times through

+

Easy bike cooldown

A1 – Strict 2in deficit HSPU AMRAP to when speed of concentric slows down, rest 30 sec9-7-6

A2 – Strict HSPU AMRAP to when speed of concentric slows down, rest 30 sec

8-6-5

A3 – Kipping HSPU AMRAP to when speed of concentric slows down or you have to pause longer than 2 sec in any position (mandatory 2 breaths/rep, at piked and at extension), rest walk 3-5 min x 3 sets

13-12-13

+

For time (GG)

60 calorie row

80 wall ball shots

100 double unders

40 calorie row

60 wall ball shots

80 double unders

20 calorie row

40 wall ball shots

60 double unders

20:17
This was a twisted kind of fun. Should’ve managed the wall balls a little better but said fuck it and went for it. Rows pretty much stayed above 1300 cal/hr except for the last 20 were the first 5 I wanted to be done but got my sea legs back under me. 

Set of 80 wall balls did 35/25/20

Set of 60 was 21/21/18

40 was 20/8/12

+

Easy bike and hip flow cooldown

done

5 TNG power snatches @ 145lbs, directly into 10 cal sprint on ABrest walk 3-4 min x 3 sets

35-38-38

Times are totals and approximately correct 

Went as hard as I could on the last set and took me a little while to feel normal. 

+

5 TNG power cleans @ 205lbs, directly into 100m sprint on rower

rest walk 3-4 min x 3 sets

rows were 

18.7

18.5

17.8

Row times 

+

A – Sumo seated good mornings 4 sets of 8, rest 2 min (100-105)

105 across 

B1 – 1-arm band resisted bent over rows x 6/side, rest 30 sec (https://www.instagram.com/p/BVkpHvjBuQ0/)

B2 – 1-arm landmine pivot press x 6/side, rest 30 sec (https://www.instagram.com/p/BScV0ixDJCg/)

B3 – Hanging windshield wipers x 4/side, rest 90 sec x 3 sets

these were all awesome but definitely focused on getting a feel for the movements. 

+

8 min easy cyclic cooldown

A – Deadlift – tough single with good mechanics and position425

Felt pretty good on all my build up sets. Even this one, my set up felt a little different today, couldn’t put my finger on it, but even at this last lift, might not have created enough tension in set up. Wish I would’ve video’d just to see the speed off the ground, feel like this was one of those that was way way faster than it felt. Overall smooth and good mechanical pull 

B – 1-arm farmer carry AFAP with each hand at 45-55% of A. can adjust percentage as needed, but keep it same between both hands so we can get a feel for discrepancies between sides. warm this up and rest as needed between sides

66ft @ 120 on left 

86ft @ 120 on right 
Only had access to 120lb dumbbell, but even so we were allowed to see discrepancies. Found the specs for a DIY farmers handle so I’m going to make some hopefully by the end of the week. 
+

AMRAP 60 sec, rest 3 min x 3 sets

Atlas stone/Heavy slam ball over yoke bar at sternum height

9-11-12 @ 100lb d-ball

Just made quicker transitions for increasing reps. 

+

Forearm stand practice (wall assisted as needed, use the position to work on shoulder flexion with stacked midline)

position felt a little better and easier today. I’m sure the exposure for the 2nd time had something to do with that 

+

Band series 

done

A1 – Glide kips with slide assist x 3 reps for quality, rest 30 secA2 – Jumping Bar MU x 3 for quality (keep arms straight through pull as long as possible), rest 30 sec

A3 – 2 bar MU with focus on speed of turnover and body position in swing through, rest 3 min x 3 sets

B – Piked HS walk 180 degrees + 6 piked HSPU with hips above hands + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees, rest walk 2-3 min x 3 sets

6 was the perfect number here today 
C1 – Band assisted tucked planche x 18-24 sec, rest 1 min (dont eat it)

did not eat it today. 
C2 – Band assisted L-sit 

from floor x 18-24 sec, rest 1 min x 5

+

Row 90 cals @ 25 s/m, rest 30 sec (stand, breathe, quick drink) x 3 sets (all 3 sets at or under 5 min)

4:58

4:56

4:54

Played the mental game of had to get 3 cals/10 seconds on the last set and the goal was to get slightly ahead of that pace and stay ahead. This helped mentally more than anything. 

+

Ido squat in full

done 

A – Power snatch cluster 1.1.1 x 4, rest 20 sec/3 min (extra rep this week)190 x 2, 192 x 2

+

6 sets

8 power snatches @ 75lbs

16 wallballs @ 30lbs

12 cal ski erg high effort

rest walk 2:30 bt sets, stop if power drops more than 8-10% on ski

1:47

1:43

1:48

1:44

1:48

1:47
Kept wanting find a reason to stop but never really fell off. Cal/hr stayed around 1200 after the first 1” seconds or so. 
+

Reverse plank press ups x 5 with 5 sec hold at top of each

Straddle negatives from tripod headstand position x 2-3 controlled reps, rest as needed x 3 times through

have been playing around with Jefferson curls in my warm ups and really felt that helped me here a ton. This was fun and the best this movement has ever felt. 

+

Easy bike cooldown

done 

A1 – Strict 2in deficit HSPU AMRAP to when speed of concentric slows down, rest 30 sec10-7-6

A2 – Strict HSPU AMRAP to when speed of concentric slows down, rest 30 sec

6-5(came off the wall)-5

A3 – Kipping HSPU AMRAP to when speed of concentric slows down or you have to pause longer than 2 sec in any position (mandatory 2 breaths/rep, at piked and at extension), rest walk 3-5 min x 3 sets

12-13-10
+

AMRAP 15 min

10 hang squat cleans @ 95lbs

10 cal bike

10 box jump overs @ 20in

6+10

This was like the tale of 2 wods within one piece for me. Not enough time to get a great warm up. Knew this was going to get nasty but found a good groove about 7-8 minutes in. First round, trying to cycle the cleans fast but the bar kept getting caught in the beard. But that stopped happening around the same 7-8 min mark. 
+

Easy bike and hip flow cooldown

Done 

another session earlier than would like (family is now left the building so routine and normal eating is back, thank goodness)

Ski erg 20 cals directly into 10 squat snatches for time @ 165lbs (1 set)

3:02 total 
Off the erg around 1:10/1:11

About a 9-10 sec walk to barbell 

+

Row 30 cals directly into 6 squat cleans for time @ 225lbs (1 set)

1:26 on barbell
(1:16.1 on rower)
Clean has been feeling so much weaker than snatch. Snatch is feeling pretty solid but I do not feel strong on clean at all. 

+

A – Sumo seated good mornings 4 sets of 8, rest 2 min (entire movement should be controlled through midline, but the eccentric is particularly important for sure)

95 across 

Much more comfortable throughout the whole movement after last weeks exposure 

D1 – Prone scorpion twists x 4/side

D2 – Supine scorpion twists x 4/side

D3 – Kipping toes to rings x 8, rest as needed x 5 sets

done

+

8 min easy cyclic cooldown

Done