Ben Plotnicki

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

+

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. 
+

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. 
+

10 min hip and thoracic bridge flow work

done

+

5 min breathing

done 

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

+

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.

+

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 
+

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

+

AMRAP 10 min @ 80-84%

Bike 6 cals

2 strict pullups

14+3

+

AMRAP 10 min @ 80-84%

Run 100m

5 russian swings @ 2pd

11 even 

On a true form 

+

10 min hip and thoracic bridge flow work

done

+

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.  

+

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