Ben Plotnicki

A – Power clean triples x 5 sets, no longer than 8 sec rest between reps, 3 min bt sets.235-245-250-255-260

Wanted to do an extra set to see if I could get 265 for a triple (got the first rep easy, which is still to this day the heaviest single) and when I went to reset I just wasn’t committed, too much rest b/t the 5th set and saying fucking go for it. 

B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets of 4, rest 3 min

225 – 235 x 4

C – Split jerk recovery with yoke x 1.1.1, rest 5 sec/2 min x 6 sets

+80 x 3, +100 x 3

First few reps at 100+ were shady but actually randomly video’d, and it happened to show that my knee was too far forward when I normally Jerk with a much more vertical shin. 

Had to do all the rest at home. Instead of bike had some stuff to do outside around the house that was definitely zone 1 labor. 

D1 – Side lying banded clamshells x 8/side

D2 – Banded hip extensions from tall kneeling x 8 (squeeze glutes at top)

D3 – Banded psoas march x 4/side (maintain active hollow)

rest as needed x 4 sets

E – 10 min easy bike @ 100-150 watts

+

8 min breathing work from straddle seated position against wall @ 3162 tempo

This was nice, why is there always more of an emphasis on the exhale in many of these breathing practices? I know exhaling gets rid of CO2 but is it a CNS stimulation?

AM40 min ATW

Jacobs ladder 90 sec

split stance Dbl DB push press x 5/side

split stance KB russian swings x 5/side

Spin bike 90 sec

4/side heavy slam ball/med ball hammer throws

16 side to side 2-arm landmine press

The push press probably elevated my heart rate the most along with the Jacobs ladder. The slam ball was being used so I did sledge hammer strikes to a tire 
PM

this was one of the shorter sessions in a long time but felt very effective and in tune with myself today. Did some breathing practice prior to warming up, not sure if this helped my effectiveness but I will try again tomorrow and see if there is any correlation. 

A1 – Arms only air bike 20 sec, rest 10 sec

ratchet air bike so no measurables 

A2 – 3 bar MU, rest 60 sec x 6 sets

felt way better today than last week

B1 – Single arm KB hang clean and jerk x 6/side, rest 1 min

45-43-41

Didn’t think to time the first set, but mostly did it because I was amazed at how long it took me to do the 12 total reps 

B2 – Burpee box jump overs x 12 reps @ 20in (stay lateral to keep turnover higher), rest 2 min x 4 sets

32-31-31-30

C1 – Chest supported DB reverse flys x 12-14, rest 1 min

14 reps across @ 12, then 15’s

C2 – Prone thoracic extensions with hands behind head x 4-5 (hold at top), rest 1 min x 5

D – Tucked belly to wall HS hold x 20 sec, rest as needed x 4 sets

went to more of a straddle today. Are these ever going to get easier 

A – Dbl KB split stance deadlift x 10/side, rest 45 sec bt sides x 3 sets70

B – DB side bends x 10/side, rest 45 sec bt sides x 3 sets (can superset these two if you need to)

50

C – 1-arm KB oh press from squat x 6/side (elevate your heels slightly to get a good position), rest 1 min bt sides x 3 sets (2 sec hold overhead each rep)

26 x 1, 35 x 2

Much better with the elevated heel position

+

E2MOM x 6 sets

5 AB cals

6 C2B

5 AB cals

6 C2B

+

E2MOM x 6 sets

Row 5 cals

6 kipping HSPU 

Row 5 cals

6 kipping HSPU
Got a much better shoulder girdle activation warm up

C2B felt much better today

HSPU felt ok but not as solid as last week. One more round would’ve been manageable but tough

+

10 min mobility work

done

+

5 min box breathing

Done

A – Squat clean from blocks at mid thigh – 10 singles, rest 90 sec (build to tough load but maintain a bounce out of the bottom,use it as timing/bracing work)265

No blocks at mid thigh, set up is at knee

B – Hang Squat clean below knee – find tough triple, reps must be completed in <15 sec to count

255

I know there was more in the tank but the 15 seconds was a game changer 

C1 – Clean pulls from deficit x 3, rest 90 sec

305

Knew this had to be at least at 3 bills. Got better each set, first rep at times was just feeling the weight from the def but after getting the feel for tension felt good even from this longer range of motion 

C2 – Single leg sorenson hold with plate rotations x 4/direction, rest 90 sec x 4 sets

15 across 

D – GHD situps – 4 sets of 20, accumulate 45 sec of heavy sandbag/slam ball carry during rest time bt sets

100lb D-ball in 2 sets 

AM30 min ATW @ En2-3 pace

Sandbag carry up and down long stairs, 1 time

10 strict HSPU

10 burpees over bag

10 strict pullups

7 + 10 hspu

Heart rate monitor said I was closer to EN3 range most of the 30 minutes

All sets of hspu and pull ups did 6/4

+

8 min breathing work from quadruped rock back position @ 3162 tempo

This was good focus work
PM

A – Power snatch – 1 single every 20 sec x 5, rest 3 min x 4 sets (last 2 sets are tough)

165, 170, 180×2, 185

B – Concentric only front squat – 1.1.1 x 5, rest 10 sec/2 min

No access to blocks today

So had to do bottom to bottom set up with boxes

215, 235 x 4

+

AMRAP 8 min

8 Dbl KB thrusters @ 53/hand

16 row cals

32 DU’s

4 + 3

Told myself that the rower would be the one to get you so my goal in each round was to finish the 16 cals in under 50 seconds, flirted with that line but succeeded 

+

C1 – Prone external rotation press x 4/side, rest 30 sec bt sides

C2 – Hands behind back scap pinches x 4-6 reps with holds in back, rest 60 sec x 4 sets

Done

Along with the single arm bottom of the squat press, the prone external rotation is a humbling movement. Left side was a fight at 8 lbs, right side was good. Please keep these coming.

A – Power clean from blocks below knee – 1.1 x 6, rest 10 sec/3 min235-245-250-255-260-260 (pretty sure went below parallel on rep 2)

B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets of 3, rest 3 min

215×2, 225, 235×2

C – Split jerk recovery with yoke x 1.1.1, rest 5 sec/2 min x 5 sets

+80

D1 – Side lying banded clamshells x 8/side

D2 – Banded hip extensions from tall kneeling x 8 (squeeze glutes at top)

D3 – Banded psoas march x 4/side (maintain active hollow)

rest as needed x 3 sets

E – 10 min easy bike @ 100-150 watts

All accessory completed

AM40 min ATW

Jacobs ladder 90 sec

30 sec 1-arm farmer carry each side

30 sec sorenson hold

Spin bike 90 sec

6/side 1-arm landmine press

12 side to side 2-arm landmine press

So there was a point that I regretted telling you I had access to the Jacobs ladder, but this was pretty good shit. I also did it right after my breakfast and felt pretty energized throughout the day. 

PM

A – Bar MU – 3 reps EMOM x 6-8 (good turnover)

8

Felt pretty good here today, took precautionary measures to protect my hands from the get go. Felt fast with the focus on turnover from sets 2-6, 7 felt a little off and went back to focusing on the little things for the 8th set

B1 – Single arm KB hang clean and jerk x 6/side, rest 1 min

70 x 2, 80 for the last set

B2 – Burpee box jump overs x 12 reps @ 20in (stay lateral to keep turnover higher), rest 2 min x 3 sets

30-28-30

C1 – Chest supported DB reverse flys x 12-14, rest 1 min

12

C2 – Prone thoracic extensions with hands behind head x 4-5 (hold at top), rest 1 min x 4

Done

D – Tucked belly to wall HS hold x 20-30 sec, rest as needed x 4 sets

These are so freaking hard, was able to do 23/24 on set one and 20 across on the last 3

A – Dbl KB split stance deadlift x 8/side, rest 45 sec bt sides x 3 sets70/hand

B – DB side bends x 8/side, rest 45 sec bt sides x 3 sets (can superset these two if you need to)

2 sets @ 50, 1 set at 70

The set at 70, felt major compensation on the right side 

C – 1-arm KB oh press from squat x 6/side, rest 1 min bt sides x 3 sets (2 sec hold overhead each rep)

Stupid humbling exercise

26

+

E2MOM x 6 sets

5 AB cals

5 C2B

5 AB cals

5 C2B

+

E2MOM x 6 sets

Row 5 cals

5 kipping HSPU 

Row 5 cals

5 kipping HSPU

C2B felt off today, but had to jump into the e2mom with a little light warm up or else I would’ve been run out but Saturday’s class

Started feeling better around set ¾. It was mostly due to timing and utilizing all of the hollow body position work and carrying it over to the pull ups

HSpu felt solid and smooth today

+

10 min mobility work

Good flow work today

+

5 min box breathing

Done

A – Squat clean – tough single295

B – Front squat – 30 reps for time @ 225 (must take from floor)

3:51

Rep scheme was

12/7/6/5

Didn’t have a game plan, wanted to do a big set up front and see what I could hang on to. I’m sure I could’ve strategize a little more to take less rest, but wanted to push the limits of reps and see how I did with it

C1 – Dbl KB front rack carry x 30sec, rest 30 sec

70/hand

C2 – Tucked HS hold against wall x 15-20 sec (as much shoulder flexion as you can get, can do a straddle tuck if needed to accomodate), rest 90 sec x 4

I was surprised how hard these were

D – Row VO2 progression

200m @ 1:56

200m @ 1:52

200m @ 1:48

200m @ 1:44

200m @ 1:40ish or under

rest walk 4 min x 4 sets

Legs felt blown up going into this, so the first 2 sets were a grind but stayed pretty close, the 1:48 was the hardest each set. Set 3 & 4 loosened up a quite a bit but was getting tired and remained a good fight. 

12/12 (mini deload)EMOM x 30

Min 1 – Row 12 cals

Min 2 – Reverse grip pushups x 8-10

Min 3 – 4 KB high windmills/side

Min 4 – Bent over supinated grip BB rows x 8-10 (light)

Min 5 – Lunge matrix x 3/direction/leg

For a 30 minute EMOM this flew by. I was surprised and had fun with it.

+

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
12/13 (mini deload)

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

B – Kang squats 5 sets of 5, slow controlled movement, rest 90 sec

Even at a relatively light weight these are tough

C1 – Parallette shoot throughs x 12 reps (6 forward, 6 back)

These are fun

C2 – Hollow body flutter kicks x 20, rest 60 sec x 4 sets

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

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)
All done

12/14 (mini deload)

A – Clean doubles from blocks above knee @ 60% – 6 sets, rest 10 sec bt reps, 2 min bt sets, moderate loading

@ 185

B – Jerk dip squat x 2/Split Jerk x 1 – 6 sets at 60-70%, good mechanics, rest 90 sec

@ 185, had the chance to work off blocks today, so I took the liberty to do a second jerk cluster, hope this was cool

Playing with some timing, and positioning things with the jerk that didn’t feel great on Saturday but started feeling better today.

+

6 sets, rest 60 sec bt sets

50 DU’s

10 sprawls

10-20-10 shuttle run

12:27

+

12 min row 

12 min bike, both just above conversation pace

Due to time constraints had to do 9 minutes each