Ben Plotnicki

So this day was fun, even though it left that shitty feeling in my stomach.On top of the shitty feeling, was kind of rushed into getting the work done due to gym access, with that I had no access to a clock.
Row 300m @ 1:32-1:35 pace

12 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

Kept all row’s in the window, and stayed on the lower end. I was a little afraid of the potency of the row at that pace, but was fine, was just being a little bitch

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Bike 60 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

Bike was the easy part here, and felt better this time on wall ball @ 12ft target. Wish i had video’d my first set of pull ups, they felt fluid, rhythmic and unforced. The second set felt like I had to pull a little more to make contact.

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Run 200m with med ball carry (20lbs)

Med ball OHS x 15

15 burpees over ball for time

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

It was raining at this point, so running with med ball on a true form. The biggest fight was to resist placing the med ball on my head when squatting. And the burpee, yuck 
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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 3 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 3

A&B did a lot of great things for me, felt it was a really solid warm up, the front to back lunges challenged my balance and coordination 
C – Squat clean thruster – 1 rep every 20 sec x 6, rest 2 min x 4 (build in load between sets,no grind though)

165-185-195-205

The set @ 205 was not grinding but it was getting close. I did notice I was holding my breath on that set because I felt that I was losing my midline a little

D1 – Planche lean with feet elevated 30 sec (active protraction), rest 60 sec

Is it possible that these made my upper back really sore from focusing on the active pronation.

D2 – Reverse table plank hold 30 sec (active hip extension), rest 60 sec x 4 sets

Done

E – Yoke carry 50ft every 60 sec x 8

Not sure how much the Yoke weighed that I used, added 180, might have been a bit aggressive for the first time under a yoke in a while but I completed it without a problem

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 4 setsEmpty barbell with two small bands, should’ve asked if you want some true accommodating resist Ian even, but with the band stretched that far, I feel like I would be on tension the whole time regardless. Tried one small band and loading the barbell, but also wanted to try this route. I know as with the two bands it’s harder to have definitive measurables if its too challenging to ever put load on the bar, so I will keep that in consideration 

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)

6-4-2

B3 – Kipping HSPU AMRAP (-1), rest walk 3 min x 3 sets (maintain rhythm, stop before failure)

8-6-5
without fancy technology there is no easy to measure how much I was working on the eccentrics, but I was around the 5 second negative, this also made me feel a little queasy, I’m sure it was from creating such high levels on tension and intrabdominal pressure. Needless to say, this made the remaining handstand work feel like a labor intensive shit show. I know this will help my capacity here for sure, but holy shit it was hard.
C1 – 1-arm alternating KB sots press x 4/side (can elevate heels as needed to provide balance), rest 90 sec

Stayed at 26 across and worked on the tension and rigidity in the positions I need to improve 

C2 – Dbl KB supinated grip bent over rows x 8-10, rest 90 sec x 4

35 across, felt more disciplined with proper tempo and technique at this load vs the heavier loads I tried. 

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

Solid 

D2 – Supinated grip chin over bar hold ALAP into slow negative x 10-12 sec, rest 60 sec x 4 sets

I didn’t hold too long, right around 10 seconds the elbow started feeling hot, so on the negative I went to more of a lean away on the eccentric which felt less intense discomfort 

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

Done

E2 – Banded hollow pull throughs from tall kneeling x 5, rest 1 min x 3 sets

Done

Super fun day, loved the movements and the simplicity of them but having a barbell back in my hands. 
A – Wide stance box squats to parallel @ 31X1 tempo – 2 reps EMOM x 10

215

I’ve read enough Louie, to know that loading and speed are very relative to this, so that was my main focus along with the tempo

B1 – Sumo stance double overhand deadlifts x 5, rest 1 min

215 – 245 x 3

When I went touch-n-go I felt my chest stay up more, with pause on ground fought to keep chest up but knee tracking was good. 
B2 – Hanging bent knee L-sit with alternating knee extensions x 4/side, rest 2 min x 4 sets

did way better with this vs alap pieces where my mind wanders and sometimes bitch out. 
C1 – Piked front lever on rings to inverted x 4-5 controlled reps, rest 1 min

like I said thought was going to be easy after watching your video and was a little surprised 

5-4-5

C2 – Banded pull throughs from sumo stance x 6-8, rest 1 min x 3

8’s – 

D – Outdoor sled drag 800m, steady walking pace but grinding load

inconsistent terrain and surface made finding appropriate weight the difficult challenge. Took around 13-15 minutes, 

AMRAP 10 min @ 80-84% effortRow 6 cals

4 burpees over erg

12+4

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AMRAP 10 min @ 80-84%

Bike 6 cals

2 strict pullups

14+3

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AMRAP 10 min @ 80-84%

Run 100m

5 russian swings @ 2pd

11 even 

On a true form 

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10 min hip and thoracic bridge flow work

done

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5 min breathing

done 

A – 10 sets of (2 strict HSPU + 5 kipping HSPU) – rest as needed for qualityfelt ok today 

B – Floating clean pulls 5×3, rest 3 min 

225 across 

Was trying to get more jazzed up at this point but also at 225, I could hold the “floating” position really well and with high quality.  

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3 min AMRAP ring MU

(rest 3 min)

3 min AMRAP burpee box jumps to 24in

(rest 3 min)

3 min AMRAP DU’s

(rest 3 min)

3 min AMRAP bike cals (progressive intensity, dont blow out the front side)

19 mu – my plan was to do 3 every 30 seconds, but on the fly I went 2nd 3 at 25, 3 @ :50, then gave myself the few extra seconds rest, 3 @ 1:30, 3 @ 2:00, 4@2:45, grinded for the 4th rep, was excited for this one as in the past I have subconsciously wanted to avoid the energy expenditure of missed reps and normally bail instead of the fight. 
33 (12/10/11) output felt good 1st minute but didn’t know if I could hold onto my pace, not far off. 
233 – clipped on 87, stopped at 150, clipped in the upper 170’s
53 cals, 400watts”ish” the first minute, dropped a little in the middle, last minute back into 400, with 30 left picked it up, 600’s, and 700’s for the last 12 seconds ish 

10-12 min of thoracic bridge flow work and active hanging from double and single arm+

Standing banded hollow pullthroughs x 5

Teacup rotations x 3/direction/arm

Belly to wall HS hold 15-20 sec

rest as needed x 3 sets

+

In a 45 sec window

5 burpees

2 squat snatches

rest 2:15 x 4 sets (score is load on the bar for last successful snatch double)

200

I was amazed in the scenario how much the few burpee effected my thought process of lifting technique. 

+(rest as needed)

For time, 45-30-15

OHS @ 75lbs

Row cals

(rest 5 min)

For time, 30-20-10

AB cals

Burpees

10:13

9:06
In the OHS did 27/18, 30 UB, 15UB

In my OHS, i was slow and deliberate, I left no risk for any of the reps being not full extension as the weight was so light, I know this sacrificed some overall time, and added time under tension as well. In this scenario and approach i might have been better taking one extra break in the 45 and one in the 30, just to allow for a more powerful row, don’t exactly remember row times but was consistently holding upper 1100’s.

In the AB burpee, the set of the 20’s sucked the life out of me. 
The thoracic bride flow and banded/teacup/hs hold warm up was great prep

Prioritized the time today to train, but fueling for my long day could’ve been better. Pm was later than I would’ve liked, but still made the arrangements for the time to minimize that stress. Was just a really busy day, but a quality day of training. AM

Clean and jerk doubles x 6 tough sets, rest 15 sec bt reps/3 min bt sets

225 – across 

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For time

10-8-6-4-2

Power snatches @ 155

Burpee box jump overs @ 24in

8:16
On 10’s and 8’s goal was to do 1 rep every 10 seconds, could’ve possibly moved faster but felt good. Burpees, just tried to move quickly. Round of 6’s is where the fatigue of the snatch could be felt mostly low back fatigue, wanted to pick up the pace of the burpee but couldn’t find another gear. Overall not too upset about the time, even though could’ve sped up a little on both. 
Warmed up the snatch before the clean, might have taken some power away from my hip drive for the clean. Just wanted to try something different warm up wise. 
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10 min bike easy pace, full inhale/exhale
PM

For time

Row 1k

200 DU’s

10 ring MU’s

9:10
Mind and body felt decent, hips were tired, rowing was a fight from leg drive to keep the output where I wanted and thought I could sustain. Below average double under day. Muscle ups felt off with timing but kip and hollow body position felt pretty good. Had a weird miss, and I say weird because something was off, I closed my eyes tried to over pull instead of letting my kip do the work so not real sure what truly happened. 

10 min easy bike, full inhale/exhale with each breath+

15 min, steady effort

Tucked hollow rocks + tucked hollow body hold

Ring L-sit x 6-8 sec

Pistol practice (work some counterweight airborne lunges and some deck squats to single leg)

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5 min easy row, 2 breaths/stroke

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15 min, steady effort

Jefferson deadlifts x 4-5/side at steady tempo

Wall assisted shoulder stand rebalancing on parallettes x 15-20 sec

1-arm DB squat snatch skill work (do some power into squat, then progress into catching at full depth)

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5 min easy row, 2 breaths/stroke

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15 min continuous effort

No touch underswitch x 3/side (https://www.instagram.com/p/BFhxkaIInDz/)

Side plank x 20 sec/side

60 sec easy bike

Sandbag on shoulder TGU x 2/side

Sorenson hold x 30 sec

60 sec easy row

Pretty good movement today, felt good on the hollow holds and l-sits. Jefferson deadlift didn’t feel as comfortable today as the last time we had them in design. DB squat snatch felt good positionally. 
Underswitch were fun and sneakingly challenging and sandbag on shoulder TGU was an interesting challenge. 
But good breathing and blood flow with quality work.