Ben Plotnicki

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 

+

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. 
+

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)

+

5 min easy row, 2 breaths/stroke

+

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)

+

5 min easy row, 2 breaths/stroke

+

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.

AM/middayA – Squat clean doubles, no more than 12 sec bt reps. rest 3 min bt sets x 5 tough

245×2-255-265-275

So today felt a little better, the 275 had more than 12 seconds b/t lifts. Did not feel fast off the ground, speed under was the only thing that saved me. Last week I really didn’t feel confident going above 245 with the triples so slowly gaining some confidence back. 

B – TNG clean grip deadlifts x 7, rest 3 min x 5

280-300-310-315-320

Felt much stronger here today than last week. Grip did not become an issue until set 4 @ 315 around rep 5, so happy with that. 

C1 – KB pitcher curl x 6 + bottoms up OH press x 6, rest 15 sec bt arms, 45 sec after both

26

these things still are tricky, more exposure is helping but man they are tough 

C2 – Weighted pullups x 6 (rest 15 sec) + Ring hinge row x 6, rest 90 sec x 4 sets

26×2, 31-35

Ring hinge row is always one of my faves, tough but good today 

D1 – Banded hollow pull throughs with PVC x 8, rest 60 sec

done 

D2 – Sandbag/bumper plate half moons from kneeling x 8 (4/direction), rest 60 sec x 3 

bumper plate 

PM

For time

20 thrusters @ 115

40 row cals

60 box jump step downs 24in

6:07
Done with thrusters around 43/45, 

First 10 seconds on tower were moving with a sprint star and letting my mind and legs get settled in. Row stroke was about 22/spm at 1150-1200 cal/hr. Found a cue on my rowing that I had never really dialed in today until warming it up, I always knew the sequencing of the drive to the finish but today something clicked with hip extension before finishing the pull instead of pulling a hair too early. Made me feel like I was pulling slightly higher power with less effort. Pulled back the last ⅘ cals because I knew I was not going to let the box jumps get me. Roughly 2:08 on the rower 

Don’t remember exactly what time I got on the box remember looking early on at 3:33. Goal was to keep moving at around 2-3 seconds/rep, legs/hip extension became the limiter here. 
I will say overall, this was a good one from the fact that my breathing was high but I was comfortable with it and didn’t let that slow me down. So even though my strength does not feel great I have been more comfortable being uncomfortable with the higher respiration rate. 
+

Hip flow as cooldown

done

A – Squat clean thruster x 1/Split Jerk x 1/Front Squat x 1/Split Jerk x 1 – 5 sets to build to tough effort235 as a tough 

B1 – Tough front squat x 3, rest 15 sec

265

B2 – 10 thrusters for time @ 115lbs, rest 15 sec

20-20-20

B3 – 10 bar over burpees for time, rest walk 4 min x 3 sets

24-23-24

+

AMRAP 15 min

55 double-unders

15 chest-to-bar pull-ups

5 hang power cleans @ 155lbs

455

I have nothing but my own personal ownership into not doing better here. 

First 3 rounds I did 6/5/4, then I did 8/7 in rounds 4&5. Felt my skin in my hands separating in round 4 put gloves on for 5, separated on rep 5 in round 6, wasn’t going to quit so I did all singles. This ate up a ton of time. Feel I was on pace at that point to top last years score with a much more casual approach. Hindsight, I feel I could’ve held 8/7 after I got going. 

Didn’t have time to do an ideal true competition/workout warm up. Lats were so smoked going into this, was afraid 1 round was going to be all I got, lol j/k. But they were so sore and my grip in my right hand/forearm was super tender. 

+

10 min bike easy pace, full inhale/exhale

Done 

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

15 min, steady effort

Flat tuck front lever from rings x 10-12 sec

Parallette L-sit with depressed scaps and external rotation x 15-18 sec

Pistol practice (work some counterweight airborne lunges and some deck squats to single leg)
Last were super sore so front tuck was tough but good. 

L-sit was a bitch today 

Actually got about 6 reps in of double 35 kb pistols when playing around with all the different variations 
+

5 min easy row, 2 breaths/stroke

Done

+

15 min, steady effort

Sumo deadlifts x 4-5 at steady tempo

Wall assisted shoulder stand rebalancing on parallettes x 10-15 sec

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

Shoulder rebalancing – al the paralletes weren’t high enough to create a ton of head space but it actually worked it to benefit for holds. Could go to a head balance as well and push off and keep feet off wall as well. Found a ton of value in it and I loved it. 

Snatch was solid but not amazing until my hips and ankles loosened up 
+

6 sets @ 80-85%

30 sec bike, rest 30 sec

30 sec row, rest 30 sec

30 sec bike, rest 30 sec

30 sec burpees, rest 30 sec
Bike was old schwinn so my measurements was RPM’s, kept them above 66/67

Row was b/t 1:40-1:44

Burpee were 10-10-10-11-10-10

8-10 min bike, easy pace+

Foot/ankle drills 1 time through, 20ft/movement (walk on toes, walk on heels, walk toes out, walk toes in, walk on outside of foot, walk on inside of foot, high knees, butt kicks)

20ft is way better than the 50 on the link 
+

Glute airplanes x 3/direction/side

Quadruped rockbacks x 4-5

Frog stretch x 20 sec

Pancake stretch with side bends x 4-5/side

2-3 times through

done 

+

14 rounds

Run 90 sec @ high aerobic but sustainable pace

walk 45 sec with belly breathing

got the chance to do this on a true form today. Goal was to keep speed above 7, below 10/9mph. 

Was good until interval 11-14. This was the point where I became noticeably inconsistent in my running mechanics 

+

Ido portal squat routine in full

still super jealous of Ido.