Ben Plotnicki

A – Overhead squats 6 sets of 3, rest 90 sec (moderate, good speed/positions)165

Paused in the bottom for 1 breath and exploded up. 

B – Sumo stance banded deadlifts – 8 sets of 3, not TNG, rest 60 sec

185

C1 – 50ft bear crawl, rest 30 sec

C2 – Hollow body flutter kicks x 20, rest 60 sec x 3 sets

done

D1 – Side plank press ups x 6/side into 12 sec side plank hold, rest 1 min

D2 – Banded lateral monster walk x 12/direction, rest 1 min x 3 sets

done

+

Bike 12 min @ 200-250 watts, steady breathing

done

PM – paddle session

6 sets @ 40 hard strokes

About 30 seconds each set

(I have a pretty good marker of distance I covered for this)

Paddled back to start

made sure rest was around at least 2 minutes 

EMOM x 10Odd min – 12 AB cals

Even min – 8-10 C2B pullups

really wanted to test good output of the bike and see how well I could sustain the pull ups

10 across. Towards the end of the 4th set is when I could feel it challenge me. 5th set still maintained good mechanics but just had to fight for it a little more. 

I really like this piece

+

EMOM x 10

Odd min – 12 row cals

Even min – 12 kipping HSPU

might have pushed the first piece a bit too hard because the rower felt like a kick in the nuts. 

Hspu felt quick and efficient
+

EMOM x 10

Odd min – 10 ski erg cals

Even min – 6 burpee box jumps

just survived at this point

+

Bike 12 min @ 200-250 watts

done

+

5 min box breathing @ 3 sec in, 6 sec out tempo

done 

shitty night sleep, dealing with some things that have my emotions and my hormones a little out of whack to pile onto the bad night sleep. 
A1 – Strict 2in deficit HSPU AMRAP to when speed of concentric slows down, rest 30 sec

9-7-7 

Grinded a bit too much on the last rep of the last set 

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

8-5-5

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

14-12-10

+

10 rounds for time

10 wallballs @ 30lbs

10 burpees (no jump/clap)

13:09
Done with the 7th round at 9:47, told myself to find another gear for the last round, started right about the 10 to push my limits and not letting myself slow down at all. Could have maybe done that pace with one more round, but no more than that today. Really paced early on. 
+

Easy bike and hip flow cooldown

5 TNG power snatches @ 155lbs, directly into 10 cal sprint on ABrest walk 3-4 min x 3 sets

Had to use the old schwinn so I used the good old school measurement of perceived rate of I fucking hate this effort. 
+

5 TNG power cleans @ 215lbs, directly into 100m sprint on rower

rest walk 3-4 min x 3 sets

much better on the cleans this week than last but this was still a grind. Hands almost hurt the worst by the time I got to this point 

+

A – Sumo seated good mornings 4 sets of 10, rest 2 min (100-105)

115

Belted up for a couple just to give my myself feedback of proper bracing 

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 4 sets

felt better with all of these today. 

+

8 min easy cyclic cooldown

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
+
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