Ben Plotnicki

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 minA2 – Banded face pull into external rotation into OH press from seated x 6-8 controlled reps, rest 1 min x 4

B1 – Piked HS walk around the world x 2/direction, rest 90 sec

B2 – Band assisted Front lever pulls x 3 controlled reps, rest 90 sec x 5

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 4

Much better on all work today, handstand pike ATW is still god awful

+

Row 75 cals @ 25 s/m, rest walk 30 sec x 3 sets

4:12 – 4:17 – 4:14

+

Ido squat in full

A – Power snatch cluster 1.1.1 x 4, rest 15 sec/2 min170-180-185-190

+

For time, 10-8-6-4-2

Power snatches @ 155lbs

Bar MU

10:20

Goal was sub 10. Damnit, but also all bmu unbroken. After set of 10 mu, I put on gloves for each set of muscle ups, was afraid of tearing so I didn’t want to risk it. This definitely ate up some time. Had not been so concerned there would have had a fighting chance. Snatches were consistent pace

+ (rest 6 min)

2 rounds for time

30 AB cals

30 empty bar thrusters

6:21

This was about how bad do you want to endure. First round kept bike around 600 watts, felt good but didn’t want to push harder than that for the ensuing work to be done. Shoulders were more fatigued on the thrusters than I anticipated. Second round on bike, first 15-18 cals were not going very fast at all, after that found my sea legs under me and was able to move a little quicker.

+

B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec

26 x 1, 35 x 3. Focus here was on holding right arm OH during lockout for close to one breath. This is the side that goes soft in the snatch when i’m not creating a ton of tension and rigidity, or mentally lazy could be the other component on the right side in the snatch. 

B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 4

Done

C1 – DB side bends x 6-8/side

@ 75 today (had access to heavier, but my right side wants to compensate so I stayed here across)

C2 – Banded Y’s from hollow x 6-8

Done

C3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 5 sets

Done

D – Sandbag half moons from tall kneeling x 6/direction, rest 90 sec x 5 sets

Done

50 strict HSPU for time re-test5:21
 Notable markers that I remember 

14 @ 1 (at this point I decided goal was to average 10 a minute so I pulled back a little)

35 @ 3:31

(This is about where I felt my traps start to tighten up. Midline felt pretty solid and no wavering. Most sets done in 4’s. 

Not a ton better than last week, but I do feel it is a closer representation of where we are at with this. 
+

E4MOM x 4 sets

Row 44 cals, into

Set 1 – 20 back squats @ 135

Set 2 – 20 front squats @ 95

Set 3 – 20 wallballs @ 30lbs

Set 4 – 40 air squats with weight vest

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

way better this week. 

First was 3:00

2nd was 3:05

3rd 3:26

4th 3:40

I felt I recovered quicker this week, but I also knew to get a better warm up today. Also used half pulls to get a cal when it didn’t happen with a full pull. As I got tired though, there’s turned into full + half almost every time. 

+

Easy bike and hip flow cooldown

done 

A – Squat snatch x 10 reps for time @ 165lbs, rest 4 min x 3 sets1:31 (5@ 31) just went for it, no pacing 

1:31 (1 rep every 10 sec except for the last 2)

1:32 (1 rep every 12, and on rep 7 went for pushing the pace)

B – Squat clean x 5 reps for time @ 245lbs, rest 4 min x 3 sets

55 – no pacing just go off of feel 

52 – 1 rep every 11, until 4 and 5 where I fell behind a little bit

52 – 1 rep every 10, was ahead of pace, but with hands going on the bar at 41/42 seconds, pulled almost missed, and lost it forward, couldn’t stand it up, when back to the hole, bounced twice and finished. I didn’t not want to do one more clean. 

The limiter here felt like it was squatting endurance at this load/front loaded. 
C – Clean grip deadlift x 10 TNG reps, rest 3-4 x 8 sets

225 across (+20 from last week)

3 minutes rest b/t first 4, 4 minutes b/t last 4

D1 – 45 sec sorenson hold, rest 30 sec

D2 – 25 sec dbl KB front rack hold in bottom of squat (tough load per hand, breathing and bracing work), rest 1:35 x 4
done 

this was a weird kind of day, but the perfect day for today. Going on 40 hours without electricity or water, so haven’t been sleeping well. Heavy slam ball bear hug carry 100ft + 6 bear hug squats, rest 2 min x 4

used an old punching bag that is probably around 70-80 lbs not as heavy as I would like for the challenge, but extremely akward. 

+

Bent over forward sled drag bent over with straight legs x 100ft, rest 30 sec

Backwards sled drag x 100ft, rest 3 min x 6 sets

bent over walk was a good stimulus, at weight used, but should’ve added a little more for backwards 

+

Dbl farmer carry 30 sec on, rest 30 sec x 5

only access to 2 poor kb’s today 

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HS rebalancing against wall x 30 sec, rest as needed for quality x 5

Done 

+

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

All of this was super fun, and challenging. Glide kips were awesome as soon as I found the right rhythm and control of surface. Piked handstand walks are stupid. Face pull with press, loved it, I can see where I will benefit from this a lot. Bands I used for C were too much assistance, so just focused on peak tension 
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

A2 – Banded face pull into external rotation into OH press from seated x 6-8 controlled reps, rest 1 min x 3

B1 – Piked HS walk around the world x 2/direction, rest 90 sec

B2 – Band assisted Front lever pulls x 3 controlled reps, rest 90 sec x 4

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 3

+

Row 75 cals @ 25 s/m, rest walk 1 min x 3 sets

4:02

3:57

3:57
Set 1, tried to hard to focus on 1 cal per pull at rx pace. First 4th of set 2 was same until I said fuck, just focus on pace and let everything else just happen. 

+

Ido squat in full

done

A – Squat snatch cluster 1.1.1 x 3, rest 15 sec/2 min185-195-200

+

For time, 5-4-3-2-1

Squat snatches @ 185

Ring MU

8:11

Here’s the shit kicker for me today (seems like I’m having a lot of silky fuck ups lately) started to video and use timer on video but it crashed 2 reps into my muscle ups, everything felt good. So quickly I decided to stop instead of guessing the time because I wanted to do all muscle ups unbroken, 

So waited about 3 minutes and started again, so missed snatch #3 or 4, and so the story goes. No more misses after that but muscle ups felt solid. Kipped out of the dip of all, timing for this felt better for going into the next rep. Kip and tension feel great, so all of the gymnastics and lat activation work are feeling great here. 
+ (rest 6-8 min)

For time, 10-8-6-4-2

Sandbag/slam ball ground over shoulder

Burpee box jumps to 30in

7:26

100lb d-ball

Just didn’t want to push hard on the burpee box jump. Just chipped away and wasn’t comfortable in the heart rate here. 

+

B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec

check 

B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 3

check 

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 4 sets

D – Sandbag half moons from tall kneeling x 5/direction, rest 90 sec x 5 sets

C&D done a slight bit later. 

A – Narrow stance box squats to parallel @ 21X1 tempo 4 sets of 10, rest 2 min (good concentric speed)185-215-235×2
B1 – Clean grip deadlift x 10 TNG reps, rest 2 min (+10lbs from last week)

205

Still light but if the focus is lat activation then were still on target 

B2 – Hanging low L-sit x 10 sec into bent knee L-sit x 10 sec, rest 2 min x 6 sets

much better here this week, I would say from set 4 on, 8 seconds were solid and the last 2 of the l-sit were a fight, not as much quad cramping this week either, and that’s still with solid pointed toes 
C1 – Band resisted KB rows x 6-8, rest 1 min (https://www.instagram.com/p/BT9fgktlrE0/)

C2 – Banded high rows from straight leg seated x 12-15, rest 1 min x 3 (https://www.instagram.com/p/BNKKfnhBXrc/)

done 

D1 – 40 sec sorenson hold, rest 20 sec

D2 – 20 sec dbl KB front rack hold in bottom of squat (tough load per hand, breathing and bracing work), rest 1:40 x 4

Done – breathing and bracing in the position was a very valuable tool to use, liked this a lot. 

A – Strict press – build to tough single quickly170

didn’t’ have much more in the tank than this, but was excited because I think the last time I tested a press was 165. And this broke gravity well and was a consistent grind but kept moving

B – 50 strict HSPU for time

5:50
So kind of pissed at myself here. Right after the press was warm and ready to rock, then I got into a debate with someone that delayed my training time, completely my fault and I cooled off a little. I want redemption with this sometime soon. Proper warm up, and staying warm I know I can perform much better than this

+

E4MOM x 4 sets

Row 40 cals, into

Set 1 – 20 back squats @ 135

Set 2 – 20 front squats @ 95

Set 3 – 20 wallballs @ 30lbs

Set 4 – 40 air squats with weight vest

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

Um, was this supposed to feel like death, because this heavily sucked. On paper, I thought, oh this shit will be hard but fun. No where near as fun as I thought.

Back squat was about 3:02

Front squat 2:59

Wall ball 3:00

Air squat was 3:40

all rows were right around 2 minutes, set 3 was much harder than the first 2, and set 4 was a fight to stay at the same pace. My calorie per pull dropped off drastically and got in my head a little. Previous rounds I was consistent with that pacing, form was not as efficient on 4, didn’t know if I was supposed to row with a vest or not. Can’t wait for the progression of this one. Bring it on, I can’t believe I’m saying that.

+

Easy bike and hip flow cooldown

Done, was still careful about hip flow with some my position ivy issue still hanging around. 

3 min row @ 1:50-1:52, rest 1 min3 min bike @ 325-350 watts, rest 3 min x 4 sets

Row’s were consistent within pace, except for round 4, felt mechanics breakdown a little, or more accurately focus/discipline on using proper technique get a little lazy. Fought a little harder on set 4 to keep near the 1:52, more mental errors but gained it back when I started counting strokes. Expanded a little more effort than I should’ve but stayed aerobic.

325-350 is a very small margin of error based on the RPM’s and the big wattage shifts but the cool thing today was that I felt a good cadence and could predict based on that cadence if I was going to dip 316 watts and could get it back into the desired zone immediately 
+

10 min hip and thoracic bridge flow work

Been suffering with poison ivy for the past week so I had to complete this at home. Wasn’t going to roll around on a the mats to spread that shit.

+

5 min breathing

Done