Ben Plotnicki

5 TNG power snatches @ 145lbs, directly into 10 cal sprint on ABrest walk 3-4 min x 3 sets

35-38-38

Times are totals and approximately correct 

Went as hard as I could on the last set and took me a little while to feel normal. 

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5 TNG power cleans @ 205lbs, directly into 100m sprint on rower

rest walk 3-4 min x 3 sets

rows were 

18.7

18.5

17.8

Row times 

+

A – Sumo seated good mornings 4 sets of 8, rest 2 min (100-105)

105 across 

B1 – 1-arm band resisted bent over rows x 6/side, rest 30 sec (https://www.instagram.com/p/BVkpHvjBuQ0/)

B2 – 1-arm landmine pivot press x 6/side, rest 30 sec (https://www.instagram.com/p/BScV0ixDJCg/)

B3 – Hanging windshield wipers x 4/side, rest 90 sec x 3 sets

these were all awesome but definitely focused on getting a feel for the movements. 

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8 min easy cyclic cooldown

A – Deadlift – tough single with good mechanics and position425

Felt pretty good on all my build up sets. Even this one, my set up felt a little different today, couldn’t put my finger on it, but even at this last lift, might not have created enough tension in set up. Wish I would’ve video’d just to see the speed off the ground, feel like this was one of those that was way way faster than it felt. Overall smooth and good mechanical pull 

B – 1-arm farmer carry AFAP with each hand at 45-55% of A. can adjust percentage as needed, but keep it same between both hands so we can get a feel for discrepancies between sides. warm this up and rest as needed between sides

66ft @ 120 on left 

86ft @ 120 on right 
Only had access to 120lb dumbbell, but even so we were allowed to see discrepancies. Found the specs for a DIY farmers handle so I’m going to make some hopefully by the end of the week. 
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AMRAP 60 sec, rest 3 min x 3 sets

Atlas stone/Heavy slam ball over yoke bar at sternum height

9-11-12 @ 100lb d-ball

Just made quicker transitions for increasing reps. 

+

Forearm stand practice (wall assisted as needed, use the position to work on shoulder flexion with stacked midline)

position felt a little better and easier today. I’m sure the exposure for the 2nd time had something to do with that 

+

Band series 

done

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

+

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. 

+

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. 
+

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. 

+

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
+

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. 
+

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 

+

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. 

+

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

+

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 

+

AMRAP 4 min

Bear hug squats x 5

Bear hug carry x 25ft

7+5
+

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

+

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

+

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

+

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.

+

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
+

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
+

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. 

+

Easy bike and hip flow cooldown

done