Ben Plotnicki

A – Power clean x 3/Front Squat x 3 – new complex every 90 sec x 6225 across Clean felt good, front squat felt heavier than it should’ve. Hips feel super tight. Going to spend some extra time there and my TFL, I’m sure it will be even better after this long cross country flight. 
+

For time 

10-8-6-4-2 Deadlifts @ 315

5-4-3-2-1 Bar MU

5:54

Way more rest than I should’ve. I was looking forward to this challenge but was still intimated from the deadlifts. Originally had a plan to fraction the deadlifts but did all unbroken, know this caused me to rest more. Deadlifts didn’t feel too heavy, just felt my limiter was strength endurance. Set of 6 was the first one that felt grinding. Set of 2 was a fight, bar crept forward a little making it harder, could be that I jumped on it quickly to finish. So quick that I jumped to the bar for the last muscle up and wasn’t ready. 
(rest 20+ min)

3 rounds for time

10 OHS @ 115lbs

40 DU’s

2:48

My kind of workout. Misses dubz twice, once in round 2 at 31/32, round 3 at 1. Round 1&2 felt smooth and relatively easy. Round 3 on the squats felt the fatigue, there was no fear of not going unbroken or anything but legs just felt tired in the last 7-8 reps. 

+

Bicep openers

Banded tricep pulldowns

Wrist mobility

done 

A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 sets (work from extended, to straddle tucked, to full tucked)Could feel losing hollow by overextension when transitioning from extended to tucked so it was good to feel that and focus on improving that.

B – Dead hang to inverted to tucked front lever negative – 8 reps for quality and control, rest as needed

Had a ton of fun with these, held positions longer than I ever had in the past

C1 – Dbl KB floor press into external rotation x 8, rest 1 min

53’s across, hardest part was getting in position 

C2 – Lean away pullups @ 30X1 x 4, rest 1 min x 4

These felt pretty good today, the closer I stayed to the bar there was no pain, the greater the lean away the more discomfort I felt, but it wasn’t bad

+

Row 3k @ 85-88% high breathing effort, off every 600m to do

10 1-arm DB OH walking lunges @ 50lbs (5 steps/arm, just feel out position)

When DB was oh in left arm, midline wanted to overextend so got a chance to really focus on keeping good position here. Thoroughly enjoyed this and kept row in the mid to low 1:50’s

+

8 min breathing work @ 3152 tempo

done 

The miraculous comeback in the super bowl led to a pretty shitty night sleep. Just had to be up early, that’s it. Plus my glutes and hips were still hella sore.
A – Power snatch cluster 1.1.1 x 6, rest 10 sec/2 min

155-165-175-185-195-205 (205 was just barely a power) but overall I’m pretty happy here and did not have these expectations today

B1 – 6 bar over burpees, rest 10 sec

B2 – 12 power snatches for time @ 95lbs, rest 2 min x 3

28 – 28 – 30

C1 – 6 bar over burpees, rest 10 sec

C2 – 10 thrusters for time @ 115lbs, rest 2 min x 3

21-20-20

+

2 sets for times

250m row HARD (push this close to your 500m pace)

10 power cleans @ 135

10 shoulder to overhead

10 box jump overs @ 24in

(3-5 min slow bike as recovery)

2:41

2:35
First row 46.1 (roughly held a 1:29-1:31 pace), and then 46.6

First set rhythm was poor on STO and second set trusted myself and went to a push press. All singles on PC’s, just didn’t have the umph for tng here today. 
Overall loved the work today, just had to accept the fact that breathing heavy was going to be a thing today. Would have like to work on barbell cycling with the power cleans but would’ve done more harm than good. 
TNG Power snatches sky rocket my heart rate, where as the thrusters do not. I know I have good body mechanics to be a good squatter and this helps big time in my thruster, and was wondering if my mechanics work in my favor for the thruster and work against me in the power snatch? I think I do a really good job of breath control with my movement or if the long eccentrics in the power snatch is more the culprit.
+

Bicep openers x 2 sets with light DB’s

Banded tricep pulldowns in neutral grip with slow eccentric x 8/side x 3 sets

Wrist mobility work

Done

Kind of a weird day, I was pretty sore, it was cold, and motivation was low. Stopped after the deads and wrote a letter to myself that I had to get excited, dig deep and get my shit together. 
A – Speed banded deadlifts 3 reps EMOM x 10 (155-185 on bar and skinny bands)

175

I always go back and forth with whats the best stimulus here. Touch and go with controlled negative or pause on the ground while maintaining tension
B – Clean pulls from blocks above knees – 4 sets of 3, rest 3 min (300+)

305 – 315 – 325 – 335
These felt really really good throughout pull and positioning.

+

4 rounds for time

12 Power snatches @ 95

25ft BB OH walking lunge

4 ring MU

25ft BB OH walking lunge

12:38
All times per round are pretty much guesses but here is what I have

2:36 – 6:06 – 9:36 – 12:38

Going into this workout the only real plan I had was, lunges had to be unbroken and so did muscle ups, no options.
Power snatch 1st round – 5-3-3-1 (into overhead position with a narrower grip)

2nd – 4-3-3-2

3rd and 4th round all singles

One positive I told myself in this, when walking to muscle ups I wanted to rest longer, but told myself breathing heavy is ok, if your arms are smoked then you can rest but get your ass on the rings if they are not. In my power snatch singles I feel I was back on the bar pretty quickly, I only recall two longer breaks, somewhere around rep 5-6, and between 11 and 12. 
+

90/90 shin box switch with internal rotation stretch at end range x 3/side

frog stretch x 30 sec

planche lean with elevated feet x 15 sec

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