Ben Plotnicki

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 

+

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
+
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.
+
Ido squat in full
done

A – Power snatch cluster 1.1.1 x 4, rest 15 sec/2 min (all at 180-190 this week)
185 for 3, 190

+
4 rounds for time
15 deadlifts @ 185lbs
15 toes to bar
30 cal bike
14:55
I wanted to attack the bike today, howerver I might have attacked it a little too hard in the first round, I don’t feel I went lactic but I feel I got pretty damn close.
+
B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec
B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 5
C1 – DB side bends x 6-8/side
C2 – Banded Y’s from hollow x 6-8
C3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 5 sets
D – Sandbag half moons from tall kneeling x 8/direction, rest 90 sec x 5 sets

All accessory done. Felt way more effective on hollow position work today. But work before that I wasn’t feeling of sound mind and recovered quite yet.

12 sets of 3 banded strict HSPU, not for timeThe bands I needed to make this effective were not present in pairs, so this was an up and down struggle. Going to buy my own personal pair so this will no longer be an issue
+

E4MOM x 4 sets

Row 44 cals, into

Set 1 – 20 back squats @ 145

Set 2 – 20 front squats @ 105

Set 3 – 24 wallballs @ 30lbs

Set 4 – 44 air squats with weight vest

(each set starts with row, only change squatting variation)

The 10 extra pounds on back squat didn’t effect much at all

However I feel the 10 extra on the front squat did

Once again the wall balls ate my lunch

And barely got in the air squats
This is fun and I love the challenge but man it kicks my ass
+

Easy bike and hip flow cooldown
done

A – Squat snatch x 12 reps for time @ 165lbs, rest 4 min x 3 sets2:28

2:22

2:25

B – Squat clean x 6 reps for time @ 245lbs, rest 4 min x 3 sets

1:55

1:45

1:45

C – Clean grip deadlift x 10 TNG reps, rest 3-4 x 10 sets

Might have bit off a little more than I wanted to chew but went for 

245

Hung on but it was a grind
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 3 sets

These are always great reminders to me that I can feel when I break at the hip and over extend and always keep tension in my shoulders.

+

Ski erg 1.5 easy cooldown

Heavy slam ball bear hug carry 100ft + 6 bear hug squats, rest 2 min x 5So I had the creepiest/freakiest thing happen to me with this today in my very first set. 100lb DB in bear hug on first 50ft lit my hamstrings up so much and then to my low back and it was a weird lit up, almost if I kept going I might have passed out. Freaked me out. So I dropped at 50ft, picked up and completed the next 50 and then went to squat and my body said hell no. I am a little stubborn so I got a lighter sandbag and squatted it. 

2nd set I was scared to force the issue walking 100ft unbroken so I dropped at 50, and then squatted and then from there I was good. 

What i did notice in later sets that if I hyper extended my back to compensate for position while walking I felt that sensation but not as intense. But after set 3 I was fine all the way around 

+

Bent over forward sled drag bent over with straight legs x 125ft, rest 30 sec

Backwards sled drag x 125ft, rest 3 min x 6 sets

Had to be done inside to do heavy rains outside so the loading progressions will be inconsistent, but feel was good.

+

Dbl farmer carry 30 sec on, rest 30 sec x 6

90’s

Had access to these, and from set 3 is where the time under tension kicked in I feel

+

HS rebalancing against wall x 30 sec, rest as needed for quality x 6

Got a little bold here with trying the rebalancing 

+

Band series – https://www.instagram.com/p/BT1wKq7F6Rd/

Done

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 minA2 – Banded face pull into external rotation into OH press from seated x 6-8 controlled reps, rest 1 min x 4

B1 – Piked HS walk around the world x 2/direction, rest 90 sec

B2 – Band assisted Front lever pulls x 3 controlled reps, rest 90 sec x 5

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 4

Much better on all work today, handstand pike ATW is still god awful

+

Row 75 cals @ 25 s/m, rest walk 30 sec x 3 sets

4:12 – 4:17 – 4:14

+

Ido squat in full

A – Power snatch cluster 1.1.1 x 4, rest 15 sec/2 min170-180-185-190

+

For time, 10-8-6-4-2

Power snatches @ 155lbs

Bar MU

10:20

Goal was sub 10. Damnit, but also all bmu unbroken. After set of 10 mu, I put on gloves for each set of muscle ups, was afraid of tearing so I didn’t want to risk it. This definitely ate up some time. Had not been so concerned there would have had a fighting chance. Snatches were consistent pace

+ (rest 6 min)

2 rounds for time

30 AB cals

30 empty bar thrusters

6:21

This was about how bad do you want to endure. First round kept bike around 600 watts, felt good but didn’t want to push harder than that for the ensuing work to be done. Shoulders were more fatigued on the thrusters than I anticipated. Second round on bike, first 15-18 cals were not going very fast at all, after that found my sea legs under me and was able to move a little quicker.

+

B1 – 1-arm alternating KB sots press x 6/side (can elevate heels as needed to provide balance), rest 90 sec

26 x 1, 35 x 3. Focus here was on holding right arm OH during lockout for close to one breath. This is the side that goes soft in the snatch when i’m not creating a ton of tension and rigidity, or mentally lazy could be the other component on the right side in the snatch. 

B2 – Band resisted KB rows x 12 (https://www.instagram.com/p/BT9fgktlrE0/), rest 90 sec x 4

Done

C1 – DB side bends x 6-8/side

@ 75 today (had access to heavier, but my right side wants to compensate so I stayed here across)

C2 – Banded Y’s from hollow x 6-8

Done

C3 – Banded pulldowns from hollow x 6-8 (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en), rest as needed x 5 sets

Done

D – Sandbag half moons from tall kneeling x 6/direction, rest 90 sec x 5 sets

Done

50 strict HSPU for time re-test5:21
 Notable markers that I remember 

14 @ 1 (at this point I decided goal was to average 10 a minute so I pulled back a little)

35 @ 3:31

(This is about where I felt my traps start to tighten up. Midline felt pretty solid and no wavering. Most sets done in 4’s. 

Not a ton better than last week, but I do feel it is a closer representation of where we are at with this. 
+

E4MOM x 4 sets

Row 44 cals, into

Set 1 – 20 back squats @ 135

Set 2 – 20 front squats @ 95

Set 3 – 20 wallballs @ 30lbs

Set 4 – 40 air squats with weight vest

(each set starts with row, only change squatting variation)

way better this week. 

First was 3:00

2nd was 3:05

3rd 3:26

4th 3:40

I felt I recovered quicker this week, but I also knew to get a better warm up today. Also used half pulls to get a cal when it didn’t happen with a full pull. As I got tired though, there’s turned into full + half almost every time. 

+

Easy bike and hip flow cooldown

done 

A – Squat snatch x 10 reps for time @ 165lbs, rest 4 min x 3 sets1:31 (5@ 31) just went for it, no pacing 

1:31 (1 rep every 10 sec except for the last 2)

1:32 (1 rep every 12, and on rep 7 went for pushing the pace)

B – Squat clean x 5 reps for time @ 245lbs, rest 4 min x 3 sets

55 – no pacing just go off of feel 

52 – 1 rep every 11, until 4 and 5 where I fell behind a little bit

52 – 1 rep every 10, was ahead of pace, but with hands going on the bar at 41/42 seconds, pulled almost missed, and lost it forward, couldn’t stand it up, when back to the hole, bounced twice and finished. I didn’t not want to do one more clean. 

The limiter here felt like it was squatting endurance at this load/front loaded. 
C – Clean grip deadlift x 10 TNG reps, rest 3-4 x 8 sets

225 across (+20 from last week)

3 minutes rest b/t first 4, 4 minutes b/t last 4

D1 – 45 sec sorenson hold, rest 30 sec

D2 – 25 sec dbl KB front rack hold in bottom of squat (tough load per hand, breathing and bracing work), rest 1:35 x 4
done