Ben Plotnicki

Row 500m @ 1:34-1:37 pace12 1-arm alternating DB snatches @ 60lbs

4 hang squat snatches @ 165lbs

rest as slow spin on bike 3-5 min x 2 sets

Rowers stayed on pace in both rounds, fought a little more for the 2nd set

Didn’t have 60lb DB, so used 70 on set 1, missed first rep at 165, when I picked it back up wanted to do only 2 and drop it, but made myself stay in it.

Used 50 lb db on the 2nd set

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Bike 120 sec @ 425-450 watts

12 burpee box jumps @ 24in

6 ring MU for time

rest as slow spin on bike 3-5 min x 2 sets

1 – 42 sec – 4/2

2 – 30 sec – 6 ub

In hindsight wish I would’ve gone for UB on set 1

This is the best tension I felt on the muscle ups during the kip, I felt in complete control and connected with the rings, and that my tension was relative to the kip and was truly expressed through the rings, felt really cool to know my tension in the kip was improved

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Run 400m with vest

25 air squats with vest

15 ring dips with vest

2nd set of dips was a grind but survived and even came down to singles on the last 4 reps.

rest as slow spin on bike 3-5 min x 2 sets

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Ido squat in full

Done

A1 – KB goblet hold front to back lunges x 3/leg, rest 30 sec2 pood

A2 – KB alternating cossack squats with low hips x 3/side, rest 30 sec

35/hand

A3 – Prone scorpion twists x 3/side, rest 30 sec

A4 – Supine leg whips x 3/side, rest 90 sec x 2 sets

All done
B1 – Front squat x 5 fast reps @ 205, rest 30 sec

B2 – Thruster x 10 reps @ 135, rest 30 sec

B3 – Wallball x 20 reps @ 30lbs, rest walk 3 min x 3 sets

Front squat felt good, not great but good. The thruster wasn’t too bad, being able to control cycle time made this manageable with breathing. The first 12 of the wall ball felt easy, then the legs and shoulders felt it. This was fun overall! 
D1 – Planche lean with feet elevated 35 sec (active protraction), rest 60 sec

D2 – Reverse table plank hold 35 sec (active hip extension), rest 60 sec x 5 sets

The best these have felt
E – KB breathing ladder 1-12-1 @ 2pd

It has been about 6-7 years since I have done a breathing ladder. Traps became tired on rep 11 on the way up, at times I was thinking so much about breathing during rest that I wasn’t as natural with breathing during swings. Also, tried some tempo work, long exhale and quick pause before inhale, but this let to a quick inhale throwing breathing patterns off.

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 6 sets (same setup as last week, same tough load across)Completely different gym as last week so same setup was hard to duplicate exactly. 

85 across

This was super tough, actually had to fight the urge to push press rep 6 on the last two sets

B1 – Parallette HSPU negatives x 3 @ 3-5 sec eccentric, rest 5 sec bt, 15 sec after 3

B2 – Strict HSPU AMRAP (-1), rest 30 sec (stop when you lose speed on the concentric)

6-4-3

B3 – Kipping HSPU AMRAP (-1), rest walk 3 min x 3 sets (try to get more reps again on B2 and B3)

14-11-9

C1 – 1-arm alternating KB sots press x 5/side (can elevate heels as needed to provide balance), rest 90 sec

26 w/no elevated heel. Wanted to change the challenge and this was hard

C2 – Band resisted KB rows x 10 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 5

These were awesome, setup was tricky finding the best and most effective way

D1 – DB side bends x 6-8/side

70×8 across

D2 – Banded Y’s from hollow x 6-8

D3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 3 sets

Both of these were fun and challenging. Enjoyed the challenge they provided.
E – Sandbag half moons from tall kneeling x 5/direction, rest 90 sec x 4 sets

Had to do later, not enough time in session.

A – Narrow stance box squats to parallel @ 21X1 tempo 4 sets of 10, rest 2 min (good concentric speed)I completely misread this so I fucked up this one

B1 – Clean grip deadlift x 10 TNG reps, rest 2 min (same load across, tension in lats not elbows)

185

This was light, but the lighter loading helped me keep the lats active and engaged.

B2 – Hanging low L-sit x 10 sec into bent knee L-sit x 10 sec, rest 2 min x 5 sets

These were sneaky tough.

C1 – Piked front lever on rings to inverted x 6 controlled reps, rest 1 min

Quality starts to be a fight at rep 5

C2 – Banded pull throughs from sumo stance x 10, rest 1 min x 4

Done

D – Outdoor sled drag 1000m, steady walking pace

Not enough time to complete all 1000m in time

Did get a ton of EN2 work in at home plus a good kayak session in for about 30 minutes

AMRAP 15 min @ 80-84% effortRow 6 cals

4 burpees over erg

18 even 

Pushed burpee at faster pace today, effected my row a little but like changing the mental and physical challenge for myself today

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AMRAP 15 min @ 80-84%

Bike 6 cals

4 dbl KB deadllfits

@ 70/hand 

18+5

Kept bike around 330+, much harder to keep it in the 400’s with the db deadlift

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Easy jog 10 min, outdoors

Done

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10 min hip and thoracic bridge flow work

Done

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5 min breathing

Done 

Row 400m @ 1:32-1:35 pace12 dbl KB russian swings @ 24kg/hand

4 hang squat cleans @ 205lbs for time

rest as slow spin on bike 3-5 min x 2 sets

2:20

2:34

If you ever make a progression to 3 rounds of this, I am unfriending you on Facebook. 

Second round I was holding pace until the last 100m, and at that point it was 1:36-1:38

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Bike 90 sec @ 450-500 watts

20 wallballs to 12ft

15 C2B pullups for time

rest as slow spin on bike 3-5 min x 2 sets

Better on wall ball 12 ft accuracy, but still need some improvement. AB was not as easy as the previous week.

I don’t remember my times here exactly, 2nd round was faster than 1st, and the only delay in times, was not jumping up and getting into the pull ups right away.

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Run 300m with vest

20 air squats with vest

10 burpees over bar with vest for time

rest as slow spin on bike 3-5 min x 2 sets

2:40 on both

Velcro in vest kept coming undone so chose to run with a med ball in bear hug and bar facing burpee

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Ido squat in full

Done

A1 – KB goblet hold front to back lunges x 5/leg, rest 30 secA2 – KB alternating cossack squats with low hips x 5/side, rest 30 sec

A3 – Prone scorpion twists x 5/side, rest 30 sec

A4 – Supine leg whips x 5/side, rest 90 sec x 4 sets

B1 – Tall kneeling KB halos x 5/direction, rest 30 sec

B2 – Lat flys x 4-5 controlled reps, foot assist as needed, rest 90 sec x 4

C – Squat clean thruster – 1 rep every 20 sec x 8, rest 2 min x 4 

185-195-205-210

D1 – Planche lean with feet elevated 35 sec (active protraction), rest 60 sec

Thought I was going to fall on my face on set 3

D2 – Reverse table plank hold 35 sec (active hip extension), rest 60 sec x 4 sets

Good stuff

E – Yoke carry 100ft every 90 sec x 8

+140 (down 40 from last week with the extra distance) probably the right loading for the distance. Ankle Joints got a little irritated on the 7th and 8th set, probably just more an exposure and loading thing than anything else. 

What is the goal takeaway, stimulus with the A piece? The main reason I ask is, today, the quality in my movement in the A piece felt super solid and highly demanding, especially on the Cossack squat today. The work just felt very effective, leaving me to feel like I was grinding on the last 2 sets of the squat clean thruster. Felt way heavier and more challenging than I thought those loads, should or would feel. Did the front to back lunges and Cossack squats play that big of a role in effecting my strength-speed endurance work? (I’m assuming that’s what the C piece of the squat clean thruster was.)

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 5 setsDifferent band set up today

45-50-55-55-60

B1 – Parallette HSPU negatives x 3 @ 3-5 sec eccentric, rest 5 sec bt, 15 sec after 3

B2 – Strict HSPU AMRAP (-1), rest 30 sec (stop when you lose speed on the concentric)

7-5-3

B3 – Kipping HSPU AMRAP (-1), rest walk 3 min x 3 sets (try to get more reps on B2 and B3 compared to last week)

11-12-10
Only 1 extra rep each set on strict work. Kipping work was a huge difference. Not sure what the major difference was, I tried not to over exert myself on the negative work so I’m sure this played a role, but I didn’t slack ass it either. Fluidity did feel better in the timing and rhythm of kip as well
C1 – 1-arm alternating KB sots press x 5/side (can elevate heels as needed to provide balance), rest 90 sec

35 – focused on holding in overhead position for 1 breath. This position felt way better today than last week.

C2 – Dbl KB supinated grip bent over rows x 10-12, rest 90 sec x 4

40

D1 – 1-arm ring rows x 4-6/side, keep torso square, rest 15 sec bt sides, 60 sec after both

Done

D2 – Supinated grip chin over bar hold ALAP into slow negative x 10-12 sec, rest 60 sec x 5 sets

Elbows didn’t feel as hot today as last week, so I guess that’s some progress. Held for around 15 seconds which is also better than last week, could’ve fought for a little longer on each but didn’t want to force the issue too much.

E1 – Ring fall throughs from tall kneeling x 3-5, rest 1 min

E2 – Banded hollow pull throughs from tall kneeling x 5, rest 1 min x 4 sets

Done

A – Wide stance box squats to parallel @ 31X1 tempo – 2 reps EMOM x 12245
B1 – Sumo stance double overhand deadlifts x 5, rest 1 min

245 x 2, 265 x 2, 275
B2 – Hanging bent knee L-sit with alternating knee extensions x 4/side, rest 2 min x 5 sets

C1 – Piked front lever on rings to inverted x 4-5 controlled reps, rest 1 min

a little bit more comfortable here today 

C2 – Banded pull throughs from sumo stance x 6-8, rest 1 min x 4

D – Outdoor sled drag 800m, steady walking pace, add 25lbs from last week

done at 100

AMRAP 12 min @ 80-84% effortRow 6 cals

4 burpees over erg

14+8

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AMRAP 12 min @ 80-84%

Bike 6 cals

2 strict pullups

20+5

Beard over bar instead of chin over that’s why I got so many more rounds per min, jk. 
Pushed this one a lot harder today than last week. Goal was to keep above 400 watts each set, the only ones I did not keep that pace was when I got mentally lazy on. Something else I noticed was at times on the strict pull up would be the lack of focus and breaking in the midline to create a straighter path over the bar. 
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AMRAP 12 min @ 80-84%

Run 100m

5 russian swings @ 2pd

13 even 

Started slow on this one, picked up the pace midway through on my runs. 
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10 min hip and thoracic bridge flow work

done

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5 min breathing

done