Ben Plotnicki

10 min AB @ 300 watts, steady
+
12 min easy movement
Free standing HS holds
Tripod headstand into forward roll x 5
Skin the cats on rings
1-arm KB high windmills
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10 min AB @ 300 watts, steady
+
12 min easy movement
Calf raise eccentrics x 6-8/side
90/90 shin box switches x 4/side
GHD side bends x 5/side
Sandbag half moons from straight leg seated x 4/direction
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10 min AB @ 300 watts, steady
+
12 min easy movement
5 sec/side active scap hang from pullup bar (use foot on upright to resist rotating, try to keep ear by bicep, scap locked down)
3/direction/side mini band wall clocks (https://www.instagram.com/p/BWTOZSShTLH/)
Ring fall throughs from tall kneeling x 5 slow reps
archer pushups x 3/side, controlled movement

Super busy today so I had to do without the bike that has measureables so perceived rate of 300 watts was my only option.

I feel like I’m getting so much better with handstand holds and I need to do more skin the cats so thank you for keeping them in this design. The wall clocks are still awesome, and I’m starting to be super consistent with shin box switches outside of this day, they feel so good, and even have been doing shin box w/half turkish get up on your youtube page. Great stuff. Today was a good day based on the struggle of monday, I was just excited to move and not stress over the shitty training day of Monday.

A – Below knee hang squat snatch doubles – new set every 2 min x 8 (last 2 sets are tough this week)
165 x 4, 175 x 2, 185 x 1, 195f, 195f, back to 185
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4 sets
15 cal AB @ 88-90%
5 squat snatches @ 185lbs
2-3 min slow spin on bike as recovery
Failed the first 2 reps @ 185
Stopped warmed back up
Then missed 185 again
Warmed back up again and then was going to do it at 165 for the volume and that went to shit. So I decided to call it for the day

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E3MOM x 6 sets
15 bar over burpees AFAP
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15 min bike @ EN2-3 pace

I believe that the 1000 miles of being in the car caught up to me today. I didn’t sleep well away from home or eat well being away from my kitchen either so I’m assuming my CNS was just friend. And my body said no go. Instead of doing the burpee work, i just decided to call it a day and let my body rest.

What sucks about today was some things really felt like they clicked on the hang squat snatch as far as generating power and transition from the knee to the hip that were progress.

Got some EN1 work in and about 10 minutes of breathing @ 3152 as well.

A – Push Press 4 sets of 5, rest 2 min185-195-205-210-215

B – Floor press 4 sets of 4, rest 2 min

155-170×2-185

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2 rounds for time

15 thrusters @ 115

15 C2B

15 power snatches @ 115

15 HSPU

9:54

All thruster unbroken, 2nd round might have not been the best choice 

C2b felt the best I ever recall feeling 

Power snatch all singles and took the longest. 2nd round was miserable 

Hspu 12-3 last round. Would’ve gone for them all unbroken except my hands were so sweaty and they slipped off the plate 

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Easy bike 12 min

done 

In the car for 12 hours in the last 24 hours plus shitty hotel breakfast so I didn’t have high expectations 

A – OHS @ 3121 tempo x 4-5, rest 2 min x 5

185 across 

B1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec 

used a 44kb today, like the kb’s better for set up with the handle 

B2 – 1-arm landmine pivot press x 8/side, rest 30 sec 

B3 – Hanging windshield wipers x 5/side, rest 90 sec x 5 sets

these felt great today, and they made me super freaking sore 

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6 sets

4 burpees AFAP into 8 sec prowler sprint, rest to recovery

hit a wall and called it after 3 when my power dipped and just wasn’t there 

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8 min easy cyclic cooldown

done

Much better today than last week. Hands just felt a little tender EMOM x 12

Odd min – 8 cal bike

Even min – 8 C2B pullups

solid here. 

Need to find a better strategy for jumping onto the bar, creating tension and getting hollow quicker. Hand sensitivity might have had something to do with this today. 

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EMOM x 12

Odd min – 12 cal row

Even min – 3 strict HSPU + 6 kipping HSPU

hspu felt crisp today 

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EMOM x 12

3 burpees + 9 cal bike

this was terrible 

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Band pull apart super series – do 5 KB drag throughs from plank between each movement

done 

10 min AB @ 300 watts, steady+

12 min easy movement

Free standing HS holds

Tripod headstand into forward roll x 5

Skin the cats on rings

1-arm KB high windmills

+

10 min AB @ 300 watts, steady

+

12 min easy movement

Calf raise eccentrics x 6-8/side

90/90 shin box switches x 4/side

GHD side bends x 5/side

Sandbag half moons from straight leg seated x 4/direction

+

10 min AB @ 300 watts, steady

+

12 min easy movement

5 sec/side active scap hang from pullup bar (use foot on upright to resist rotating, try to keep ear by bicep, scap locked down)

3/direction/side mini band wall clocks (https://www.instagram.com/p/BWTOZSShTLH/)

Ring fall throughs from tall kneeling x 5 slow reps

archer pushups x 3/side, controlled movement
today was a grind on the bike. All gymnastics pieces felt better this week. Wall clocks were awesome. Single arm hangs felt better than I expected, 

A – Below knee hang squat snatch doubles – new set every 2 min x 8 (all around 65-70%)155

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4 sets

15 cal AB @ 88-90%

5 squat snatches @ 175lbs

2-3 min slow spin on bike as recovery
Times are of splits of each 

29/1:26

28/1:11

30/:56

31/1:10

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E3MOM x 5 sets

15 bar over burpees AFAP

41

34

32

30

31

Yuck!!!!!!
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15 min bike @ EN2-3 pace

Probably closer to EN2 pace the whole time 

A – Below knee hang clean x 1/Front squat x 4 – find a max275
265 was pretty easy, and 275 clean was a pause in the bottom so I didn’t lose it, and grind through the 4 reps. Don’t think I could’ve hit any more weight today. Pretty stoked about this lift with all things considered. 
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10 min clock

1k row

AMRAP wallballs in remaining time

Row @ 3:29.2

127 
Reps broken down as 

25-25-20-20-10-27
Did a decent warm up but dicked around a lot because I was stalking. Could’ve/should’ve refocused here (hindsight is always 20/20) and been more efficient. Would have put me in a better position to hold my higher end pace on rower. 

Traps and shoulders was the limiter I felt, legs could’ve handled more. 

+

Easy bike 12 min

done 

A – OHS @ 3121 tempo x 6, rest 2 min x 4165

From the ground, all racks were taken for class. Also used a much more narrow grip then normal. Tempo up was a game changer. 

B1 – 1-arm band resisted bent over rows x 8/side, rest 30 sec (https://www.instagram.com/p/BVkpHvjBuQ0/)

@50

Was a little awkward with my set up today but made it work 

B2 – 1-arm landmine pivot press x 8/side, rest 30 sec (https://www.instagram.com/p/BScV0ixDJCg/)

+45

Make shift landmine today 

B3 – Hanging windshield wipers x 5/side, rest 90 sec x 4 sets

felt good today 

C – Prowler sprint – 10 sec building pace, rest 2-3 min x 8 sets (start moderate and end sprinting)

yuck 

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8 min easy cyclic cooldown

done