Ben Plotnicki

2 min foam roll lats teacup rotations

quadruped thoracic rotations

+

A1 – Bradford press x 6 (over and back = 1), rest 90 sec

105 across

Rep 5 and 6 were making me think I bit off more than I can chew, 

A2 – Bar MU x 5, rest 90 sec x 4 sets

Rhythm got better as I went on

+

6 rounds for time

15 burpees

25 wallballs

50 DU

20:38

After round one i realized my plan was not going to be a good idea, goal was to average a 4 second burpee, wasn’t super far off the whole time but the middle rounds dipped a little. All wallball rounds except for last were 15/10, broke in the first round because I knew I would have some shoulder fatigue in the latter rounds. Later on tried to find a good strategy for minimizing rest b/t breaks.

+

B1 – Banded shoulder external rotations from seated x 8-10

B2 – Prone liftoffs with jerk grip and hollow midline x 3-4

B3 – Seated wall angels with internal rotation in bottom x 5-6

3 times through

All done!

AMAB 10 min easy spin

+

2 rounds

12 sec AB @ 700+ watts

48 sec AB @ 400+ watts

60 sec AB @ 200+ watts

rest off bike 4 min x 4 sets
Used an older Schwinn so had to gauge on RPM’s

90+

70+

Low 50’s

+

Quadruped rock back into planche lean with 5 sec hold x 3 reps, constant posterior tilt

Side lying pallof presses from sorenson hold x 5/side, controlled movement

rest as needed x 4 sets

done

EMOM x 30

Min 1 – AB 12 cals

Min 2 – Reverse grip pushups x 10-12

Min 3 – 2-3 KB high windmills/side

Min 4 – Bent over supinated grip BB rows x 10-12 (light)

Min 5 – Lunge matrix x 3/direction/leg

(had to use rower)

KB windmills felt really awesome today, no movement restriction, comppensation or discomfort at all. The last time my body felt a little sticky

+

20 min easy bike mixed with mobility (get off every 3-4 min to do some movement work – rolls, crawls, walks, support holds, carries, etc)

done

+

8 min box breathing @ 3 sec in, 6 sec out tempo

Did at night, know it kind of defeats the purpose of doing it right after the session but it was the only time I could get the full 8 minutes in

AMAB 10 min easy spin

+

2 rounds

12 sec AB @ 700+ watts

48 sec AB @ 400+ watts

60 sec AB @ 200+ watts

rest off bike 4 min x 4 sets

+

Quadruped rock back into planche lean with 5 sec hold x 3 reps, constant posterior tilt

Side lying pallof presses from sorenson hold x 5/side, controlled movement

rest as needed x 4 sets

Going to do tomorrow am if that’s cool
PM

Bicep openers

+

A – Hang Squat snatch – 1 rep every 30 sec x 15 (light to moderate, 70kg or so)

165

This felt good, the quick turnover and volume made me feel like I was back to greasing the groove. Felt really good when we were doing volume work like this frequently

B – 1-arm bottoms up KB OH press from half kneeling x 6/side, rest 30 sec bt sides x 4 sets each

35 across

Wished I had access to some in between loads today. Wanted to see how many I could get at 50 so I did a 5th set just to see, and I got 3 on my left side

C1 – Lightly loaded prone liftoffs with 2-3 sec hold/rep x 5

PVC pipe plus 5 lbs, used 10 for the first set and I felt quality off hold was a little off. Felt hold was way better at 5

C2 – KB overhead drops from deadbug x 3-4 reps (constant hollow with at least 1 full breath cycle in overhead position), rest as needed x 3

These kind of sucked with the complete cycle of the breathing, but really like the also

+

12 min steady pace, deliberate movement but never out of breath or grinding reps

Bike 8 cals

2 strict pullups

2 strict HSPU

Think it was 10 and change

Actually did strict c2b, because why not

And tried to play around with a narrower grip from time to time on the hspu

Fun day, was still pretty sore from the weekend so was nice blend of training pieces today.

10 min shoulder/tspine mobility+

8-10 min C2B/Bar MU skill work

+

EMOM x 10

odd min – 3 burpees + 2 bar MU

even min – 10 box jump step downs @ 24in

(immediately at 10 min mark)

For time, 21-15-9

C2B pullups

Burpees

5:39
Chest 2 bar breakdown

11/10 (second 10 were shitty and sloppy as i tried to go a really quick rest) (thought before starting 8/7/6 -said fuck that go for it)

10/5 – felt much better under control, relaxed, focused on mechanics ( original thought 8/7)

10 (yes 10, mentally said I got this and got in a rhythm and kept going, almost did 11)
I know I need to be faster, but the last time we did c2b I didn’t feel as comfortable as I did today. Greasing the groove for a few more weeks and I will feel back to pretty solid here.
I liked the cycle that we used a ton of straight arm gymnastics work, the ring tic tocs, tucked front lever etc, I think about those when doing these gymnastics movements and trying to get those active positions and hollow body position, with only 10 total muscle ups in the OTM work, I at times lost focus on that because it was only 2 and I could easily be an athlete to grunt my way through it. So coming off of that and into C2B I reestablished some of that focus.

+

Elbow love with banded tricep extension and DB focused negative bicep curls 

Felt super weak today even warming up. 
A – Squat clean – tough single

275

Wasn’t able to keep constant pressure into the ground as I felt my hips rising and losing good back angle. 
B – Front squat – 30 reps for time @ 225 (must take from floor)

3:23

(Last time was 3:51)

5/5/5/5/6/4

Felt heavy and better time I say was relative to smaller sets and shorter rest. 
+

AMRAP 7 min

7 thrusters @ 115lbs

21 DU

7+20
+

self directed hip/hamstring mobility

Done 

Have to figure out what is going on especially this Friday and last Friday. Haven’t felt strong at all. Pulling off the ground today was positionally challenging, pretty early on I knew it was going to be a tough day, footwork was pretty poor and these were all reasons when I hit 275 I called it there. The 7 min amrap felt good, didn’t push the limits too much, broke on a couple rounds of dubz, uncharacteristically, so just accepted today wasn’t a great day. I guess if there were any good news, as uncomfortable as my elbow has been, it felt better in the last several minutes of the 7 min amrap, not sure of this was a blood flow thing, adrenaline or cortisol thing, but did feel better. 
As far as health goes I’m closer to 100% than I was a week ago. We go back to looking at calorie intake and see if I’m down a lot or a little. But I’m sure that my feeding is a little off. Stress has been a little higher this week. Sleep has been above average this week, not poor but I one night was terrible and one less than ideal but the rest ok. 

A – Banded back squats 10 sets of 2, rest 60 sec (light, good speed)185

B – Single leg landmine RDL x 5/side, rest 1 min bt legs x 3 sets (https://www.instagram.com/p/BOVv8zQD3N9/)

+90

Might have been a bit aggressive 1st set but got smoother as I went 

C1 – Parallette Side to side leg lifts over med ball x 10 alternating reps, rest 30 sec

done 

C2 – Parallette L-sit ALAP with feet over med ball, rest 2 min x 4 sets

15-11-9-7

Quads cramping my main limiter here 

D1 – Banded high to low wood chops from half kneeling x 8/side, rest 30 sec

done in Flo o so got to use cables and adjust weight 

D2 – Partial ROM GHD hip extensions x 12, rest 90 sec x 3 (start at parallel with neutral spine, flex to about 45 degrees then re-extend through glutes)

done 

EMOM x 30Min 1 – AB 12-15 cals

Min 2 – KB bottoms up screwdriver from prone x 4 rotations/side (just flat on back, dont do side lying – https://www.instagram.com/p/BPCQAU_BRpW/?taken-by=quinn.henochdpt)

Min 3 – 2 controlled skin the cat reps on rings

Min 4 – Banded bicep curls x 8/side with controlled eccentric (get to full extension of elbow under control)

Min 5 – Banded tricep extensions with controlled eccentric x 8/side

done – screwdrivers done at 35 and wanted to focus on good external rotation 
+

20 min easy bike mixed with mobility (get off every 3-4 min to do some movement work – rolls, crawls, walks, support holds, carries, etc)

+

8 min box breathing @ 3 sec in, 6 sec out tempo
1/17/2017

6-8 min ring MU skill work (beat swings to MU, play around with different intensities and ‘size’ of kip)

didn’t feel great here transitioning from best swings to muscle ups, tried to focus on hollow body position and good tension. Best swing transitioning to muscle up didn’t feel smooth. 
+

10-12 min tumbling ‘play’ on gymnastics mat – forward rolls from kneeling landing in squat, forward rolls from inverted against wall landing in squat, forward rolls from a freestanding HS landing in squat, backward rolls (start these with head to alternating sides, then as you get used to pressing with hands do straight back), dive roll over alternating shoulders

this was super fun and actually had someone point out some cues that I was actually able and comfortable so the back rolls straight back. 

+

Death by row cals

21+18

Limiters truly felt like hamstring and low back endurance. Tried to get cute between 16-19 to try and sandbag effort to save energy when it was go time. I found out that this was a mistake and 

+

10 min breathing work @ 3152 tempo

done

A1 – Single leg plate RDL to toe off (crossbody plate path) – 5/side (let me know if you got the vid i sent separately)So I love these, felt pretty exhausting as I’m assuming the effort of extension here is kind of kep, plus balance and the crossbody movement. 

A2 – Banded glute march with slam ball in bear hug x 50 steps, rest 2 min x 5 sets 

done

+

10 rounds for time

5 HSPU (open standard)

15 row cals

30 DU

15:31
I told myself that I have to flirt with higher end effort on rower, still could’ve gone faster but did not allow myself to go below 1100 cals/hr and wanted to try and hang out at 1200. Mid way through, around rounds 5-7 found a groove in the low 1300’s. Pretty happy with this effort personally. Finished round 5 at 7:46, I know this isn’t a lot of hspu, but for me a personal victory from the standpoint that I didn’t have the issue of fighting and spending a ton of energy in the eccentric. Tried to make transitions super quick as well. The only round I clipped on dubz was round 1, lack of concentration

(Not sure if any relevance but time on rower for 150=8:20)

+

B1 – DB side bends x 12/side, rest 45 sec bt sides

Said screw it and went for 70lbs, a little uncomfortable after in the QL but movement overall felt pretty good

B2 – 1-arm KB oh press from squat x 8/side with heels elevated, rest 1 min bt sides x 4 sets

35

+

10 min mobility work

done

+

5 min box breathing

Done

A – Squat clean from blocks at knee – 6 singles, rest 3 min (4 @ 275, build for last 2)missed 285 2x, went to 280 and over pulled it but nailed it twice, was pissed and went back to 285 and missed it again. 

All over the place this am. Played around with bigger jumps in my warm up and might not be the best plan for me but I know it’s good exposure to force this sometimes. Jumps were 215 – 245 – 275. I’m sure this affected my top end lifting a little today, probably more so mentally as a crutch than actual physical performance. 

B – OHS @ 31X1 tempo, 4 sets of 4, rest 2-3 min

215 x 3, 225 struggled with tempo 

At this point I accepted that this am was just not my day with the barbell.

C1 – BB landmine half moons x 5/direction, rest 90 sec

Done @ +20

C2 – Twisting GHD hip extensions x 4/side, rest 90 sec x 4 sets

Definitely felt way more comfortable here than I feel I had with any of the previous days, not that it was bad before, maybe just a better set up in machine, but just felt good

D – 15 unbroken toes to bar, rest as needed to get 4 unbroken sets with no loss of rhythm

Done x 5 sets

Was going to leave in my notes that 4 sets felt good and could have done another so I figured what the hell, not the best day with a barbell so let’s walk away with a positive and see if you can do another. 5th was good and rhythm felt the same except for having to kip and activate lats a little more from rep10ish to 15. Don’t think a 6th set would’ve had similar rhythm. Hard to pinpoint the limiter exactly, but I would probably say abdominal endurance in the bigger sets. Rest time was approximately 45, 1:15, 1:45, 2ish minutes

A – Squat clean from blocks at knee – 6 singles, rest 3 min (4 @ 275, build for last 2)missed 285 2x, went to 280 and over pulled it but nailed it twice, was pissed and went back to 285 and missed it again. 

All over the place this am. Played around with bigger jumps in my warm up and might not be the best plan for me but I know it’s good exposure to force this sometimes. Jumps were 215 – 245 – 275. I’m sure this affected my top end lifting a little today, probably more so mentally as a crutch than actual physical performance. 

B – OHS @ 31X1 tempo, 4 sets of 4, rest 2-3 min

215 x 3, 225 struggled with tempo 

At this point I accepted that this am was just not my day with the barbell.

C1 – BB landmine half moons x 5/direction, rest 90 sec

Done @ +20

C2 – Twisting GHD hip extensions x 4/side, rest 90 sec x 4 sets

Definitely felt way more comfortable here than I feel I had with any of the previous days, not that it was bad before, maybe just a better set up in machine, but just felt good

D – 15 unbroken toes to bar, rest as needed to get 4 unbroken sets with no loss of rhythm

Done x 5 sets

Was going to leave in my notes that 4 sets felt good and could have done another so I figured what the hell, not the best day with a barbell so let’s walk away with a positive and see if you can do another. 5th was good and rhythm felt the same except for having to kip and activate lats a little more from rep10ish to 15. Don’t think a 6th set would’ve had similar rhythm. Hard to pinpoint the limiter exactly, but I would probably say abdominal endurance in the bigger sets. Rest time was approximately 45, 1:15, 1:45, 2ish minutes