Ben Plotnicki

AMRAP 4 minDbl KB deadlifts x 5

Farmer carry x 25ft

12+3

Goal for myself was to always to 2 rounds unbroken 

Did 4 unbroken rounds and 2 every one beyond. This might have had me going out a little hot setting up the rest of the pieces being a little yuckier than they should’ve 

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AMRAP 4 min

Bear hug squats x 5

Bear hug carry x 25ft

7+5
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AMRAP 4 min

5 burpees

Heavy prowler push x 25ft

Forgot again to write number down immedeately after, but I think it was 

6+5

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

Was way harder when I was sweaty as hell, plus I was surprised that it was easy with a balled up fist vs palms flat

Good practice here though

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Band series – https://www.instagram.com/p/BT1wKq7F6Rd/

A1 – Glide kips with slide assist x 3 reps for quality, rest 30 secA2 – Jumping Bar MU x 2-3 for quality (keep arms straight through pull as long as possible), rest 2:30 x 3 sets

B – Piked HS walk 180 degrees + 5 piked HSPU with hips above hands + 10 alternating shoulder taps from piked HS + Piked HS walk 180 degrees, rest walk 2-3 min x 3 sets

I liked these way better than the 2x/direction

C1 – Band assisted tucked planche x 15-20 sec, rest 1 min

I did kind of eat it on one set of these, lol

C2 – Band assisted L-sit from floor x 15-20 sec, rest 1 min x 5

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Row 80 cals @ 25 s/m, rest walk 30 sec x 3 sets (all 3 sets at or under 4:30)

4:17

4:21

4:14

Was consistently at 25, with some skipping back and forth from 24-26. The second set was a grind and I was wondering if I went a little too hot on the first one. 

And when you say rest walk 30 sec, you really should say stand up out of your seat shake your legs out a little and sit back down because that’s all the time you have.

Breathing felt pretty good here today.

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Ido squat in full

A – Power snatch cluster 1.1 x 5, rest 20 sec/3 min (all at 190+ this week)all at 190.

Wasn’t a shit show, but all completed as a power. Felt slower than I would liked to have been, but felt better with speed towards the last 2 sets. Position of pulling felt good, even though I felt slow I never had a fear that I wasnt’ going to be able to receive in a power so I guess that’s an improvement
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AMRAP 6 min

6 deadlifts @ 225

6 bar facing burpees

(rest to the 10 min mark)

3 rounds for time

10 cal bike

10 burpees (jump/clap)

7+1

3:40
Mini plans i set out for myself. After first round of burpee I found myself wanting to take the shuffle steps, so I told myself that when you land pivot and turn right away. Other mini goal was to keep moving, high breathing rate but knew how short it was to never stop moving, even if you want to slow down, don’t stop moving
On bike and burpee

Knowing that in this the burpee would take the longest, I wasn’t going to game it at all, I wanted to see how hard and fast I could move on the bike and see how it effected the burpee and could I push through.

I love all these bike workouts, especially when I can hit a bike that has measurables because I have a huge desire to keep increasing my output and threshold on the bike

15 sets of 3 banded strict HSPU, not for timefound my solution to my banded issues from the previous week.

Bands were super light so I used a 10+15 plate to create a small deficit

Really became a grind around set 10/11
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For time

50-40-30-20-10 

Row cals

Bike cals

19:30
With my perceived rate of exertion, estimated time to finish the cals based on basic math to finish cals while tired in previous sessions, and trying to maination a certain level of RPM’s on the old Schwinn. I will also say that possible not going as hard on the bike I pushed the rower a little bit harder which was a good feeling and confidence inspiring with it. 

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Easy bike and hip flow cooldown

done 

Wasn’t going to put this in my notes until I looked back at my scores from last Tuesday. For starters, night a full night sleep. Second due to a busy day with family coming in town, had to train way earlier than I’m used to. I’m sure these two factors played a major role in my overall performance with these. 
A – Squat snatch x 15 reps for time @ 165lbs, rest 5 min x 2 sets

3:45

3:41 – 1 technical miss, didn’t open my hips all the way. Tightened up my lats and loosened my arm on the last 5 reps and made it feel easier 

B – Squat clean x 8 reps for time @ 245lbs, rest 5 min x 2 sets

3:13

2:59

C – Sumo seated good mornings 4 sets of 6-8, rest 2 min

65 across times 6 reps.

Just felt good and in control so I chose to stay here. Should this primarily be eccentric?
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 4 sets

Much better here than the last time of staying connected through midline and trying to initiate a big kip 

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Ski erg 1.5 easy cooldown

Had to cruise on a bike

A1 – Glide kips with slide assist x 5-6 reps (keep active hollow, pull with straight arm through lat – https://www.instagram.com/p/BTWfJa2BvBw/), rest 1 min
Each time we do these I ahve used a different set up, I love the movement overall but I wish I could get the same set up, it’s more about finding the best situation for my feet to slide, this week was just in a different location.
A2 – Banded face pull into external rotation into OH press from seated x 6-8 controlled reps, rest 1 min x 5
Used 2 bands this time instead of working with one and felt less restricted
B1 – Piked HS walk around the world x 2/direction, rest 90 sec
These still suck but felt better today
B2 – Band assisted Front lever pulls x 3 controlled reps, rest 90 sec x 5
Wanted to try one front lever without a band. A little broken at the hip but it wasn’t horrible
C1 – Band assisted tucked planche x 15 sec, rest 1 min
C2 – Band assisted L-sit from floor x 15 sec, rest 1 min x 5
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Row 80 cals @ 25 s/m, rest walk 30 sec x 3 sets
4:41.3 25 s/m
4:25.3 25 s/m
4:25.2 25 s/m

So I obviously didn’t warm up very well for the first interval.
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Ido squat in full
done

A – Power snatch cluster 1.1.1 x 4, rest 15 sec/2 min (all at 180-190 this week)
185 for 3, 190

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4 rounds for time
15 deadlifts @ 185lbs
15 toes to bar
30 cal bike
14:55
I wanted to attack the bike today, howerver I might have attacked it a little too hard in the first round, I don’t feel I went lactic but I feel I got pretty damn close.
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B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec
B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 5
C1 – DB side bends x 6-8/side
C2 – Banded Y’s from hollow x 6-8
C3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 5 sets
D – Sandbag half moons from tall kneeling x 8/direction, rest 90 sec x 5 sets

All accessory done. Felt way more effective on hollow position work today. But work before that I wasn’t feeling of sound mind and recovered quite yet.

12 sets of 3 banded strict HSPU, not for timeThe bands I needed to make this effective were not present in pairs, so this was an up and down struggle. Going to buy my own personal pair so this will no longer be an issue
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E4MOM x 4 sets

Row 44 cals, into

Set 1 – 20 back squats @ 145

Set 2 – 20 front squats @ 105

Set 3 – 24 wallballs @ 30lbs

Set 4 – 44 air squats with weight vest

(each set starts with row, only change squatting variation)

The 10 extra pounds on back squat didn’t effect much at all

However I feel the 10 extra on the front squat did

Once again the wall balls ate my lunch

And barely got in the air squats
This is fun and I love the challenge but man it kicks my ass
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Easy bike and hip flow cooldown
done

A – Squat snatch x 12 reps for time @ 165lbs, rest 4 min x 3 sets2:28

2:22

2:25

B – Squat clean x 6 reps for time @ 245lbs, rest 4 min x 3 sets

1:55

1:45

1:45

C – Clean grip deadlift x 10 TNG reps, rest 3-4 x 10 sets

Might have bit off a little more than I wanted to chew but went for 

245

Hung on but it was a grind
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 3 sets

These are always great reminders to me that I can feel when I break at the hip and over extend and always keep tension in my shoulders.

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Ski erg 1.5 easy cooldown

Heavy slam ball bear hug carry 100ft + 6 bear hug squats, rest 2 min x 5So I had the creepiest/freakiest thing happen to me with this today in my very first set. 100lb DB in bear hug on first 50ft lit my hamstrings up so much and then to my low back and it was a weird lit up, almost if I kept going I might have passed out. Freaked me out. So I dropped at 50ft, picked up and completed the next 50 and then went to squat and my body said hell no. I am a little stubborn so I got a lighter sandbag and squatted it. 

2nd set I was scared to force the issue walking 100ft unbroken so I dropped at 50, and then squatted and then from there I was good. 

What i did notice in later sets that if I hyper extended my back to compensate for position while walking I felt that sensation but not as intense. But after set 3 I was fine all the way around 

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Bent over forward sled drag bent over with straight legs x 125ft, rest 30 sec

Backwards sled drag x 125ft, rest 3 min x 6 sets

Had to be done inside to do heavy rains outside so the loading progressions will be inconsistent, but feel was good.

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Dbl farmer carry 30 sec on, rest 30 sec x 6

90’s

Had access to these, and from set 3 is where the time under tension kicked in I feel

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HS rebalancing against wall x 30 sec, rest as needed for quality x 6

Got a little bold here with trying the rebalancing 

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Band series – https://www.instagram.com/p/BT1wKq7F6Rd/

Done