Ben Plotnicki

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

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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. 

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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

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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. 
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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. 

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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
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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. 
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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 

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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. 

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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

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8 min easy cyclic cooldown

Done

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