Ben Plotnicki

A – Power clean from blocks 1.1.1 x 6, rest 8 sec/2min (catch all just above parallel, tension in hips and fast elbows)245-250-252-253-254-255

Set 5, 3rd rep, lost my rack and had to stand up old school front squat style, caught at or just above parallel fitting to not go below, might have been a little forward reason I lost front rack. Set 6, first 2 reps good, as much as I fought to not the rep definitely went below parallel. 

B – Yoke front rack carry 75ft every 90 sec x 8

+80 on yoke 

Front rack was definitely better with this today. Did a down and back, 38-39ish walk down wasn’t bad, finishing the walk back wasn’t as easy but still tough and manageable 

C – Front squat 5 sets of 5, fast up and down, rest 2 min

225

First rep was probably slower than the goal, but was able to pick up speed each rep. Set 4 and 5 just felt getting tired but maintained what felt to be same tempo for all. 

D1 – Dbl KB thrusters x 12 @ 1.5pd/hand, rest 30 sec

this was great, I found myself not breathing as naturally with KB’s as I do with a bar, turnover felt good 

D2 – 12 burpee box jumps to 24in AFAP, rest walk 4-5 min x 4

43-38(think I missed one rep in hindsight)-41-41

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10 min row @ 22s/m, breathing 1:1

done 

Just a shitty training night. Trained at 7:30pm, completely out of my comfort zone. On my feet all day, not used to fueling for such a late training session, did spend a thorough amount of time warming up and getting the joints ready to move with activation and locomotion. A – Squat clean – build to tough single

285

Solely relied on speed and mechanics getting under the bar. 

B – Hang squat clean from hip – 6 singles, rest 90 sec. work on timing of pull under, staying in touch with bar and receiving in good position to bounce out of bottom. load should be heavy enough to ‘feel’ but all reps should be crisp with timing focus

225

Missed 245 on front so I just played it smart and listened to my body. 

C1 – Clean pulls x 3, rest 30 sec

295 across 

Used straps on the last set and that felt better 

C2 – Depth broad jumps x 3 for distance, rest 3 min x 4 sets (warm up ankles/calves for this)

haven’t done this in a long time but it was fun to incorporate this into today. Got better with the timing, energy transfer and minimizing ground contact each set and feeling what explosiveness I had tonight. 

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Every 90 sec x 6 rounds

Odd sets – 15 toes to bar 

UB on sets 1-4, 13/2 – 5, 10/5 last set 

Even sets – 75ft bear hug carry + 5 squats (sandbag/slamball, tough)

used an old punching bag so it was horrifically odd object and sucked! 

50 min Around the world @ EN2-3 pace3 min AB

bear crawl

skin the cat on rings

1-arm waiter carry

3 min row

duck walk

lateral HS walk against wall

1-arm farmer carry

Really good stuff today. I am attaching my heart rate monitor graph for what it’s worth on it’s accuracy, but it was at least fun to check in with it to see where I was at

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15 min mobility work

Majority of my focus was on thoracic and shoulders

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10 min box breathing heavy on exhale

Done

A – Every 20 sec x 30 – 1 strict C2B pronated pullup as high as possibleso mad that I realized I used a 40lb KB, wanted to see if I could duplicate the effort from last week at 50

B – Every 60 sec x 8 sets – 4 Dbl KB hang clean and jerk

first day these have felt really good. Alternated back and forth between 53 and 60lbs

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E2MOM x 6 sets

Row 14 cals

7 burpees over erg

(faster with each row, same pace on burpees with breathing as your pace-setter)

37.0/35.2/33.8/32.9/29.0/26.7

Rough times at end of burpee

58/58/58/56/50/48

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C1 – Chest supported DB reverse flys x 10-12, rest 1 min

12, then 15 x 12 x 3

C2 – FLR on rings with thumbs out x 40 sec, rest 1:20 x 4

done 

A – Deadlifts – 10 sets of 10 TNG reps @ 245-265lbs, rest as needed265 across – goal was 2:30 rest b/t sets. Set 8-10 was when it got tougher. But felt pretty solid here today. Done at globogym so last rep controlled the eccentric back down 

B1 – Banded high rows from seated x 30, rest 90 sec

these sucked but really good stuff 

B2 – Thoracic extensions from prone x 6-8 with hold at top, rest 90 sec

like being forced to do these 

B3 – Front rack walkout x 12 tough, rest 3 min x 4 sets

315

C – Goblet reverse alternating lunges x 20 reps, rest 2 min x 3 sets

heaviest single KB I had access to was a 50, so I thought it would be a wonderful substitution to do double KB front rack instead @45/hand. What a dumb idea on my part. Limiter was not the legs, even though they were tired, it was the breathing, holding the front rack and the low back fighting for an upright torso. 

D – 15 min AB @ progressive intensity (faster every 5 min, last 5 @ threshold pace)

no measurables on bike I used so put my faith in my unpredictable heart rate monitor. First 5 minutes were around 112-116, next 5 we’re 122-127 bpm, last 5 were 138-147bpm. 

A – Power snatch from low blocks 1.1 x 6, rest 12 sec/2min (catch all just above parallel)187 x 2, 188, 190, 192, 193

Pretty happy with this. I feel it has been for ever doing any Snatch work. With that being said, I worked on widening my grip a touch and actually felt decent. 

B – Yoke front rack carry 50ft every 90 sec x 8

+100 on the yoke. Not sure what the weight of the yoke I used

C – Front squat 5 sets of 4, fast up and down, rest 2 min

225

5th set wasn’t as fast but felt good!

D1 – Front foot elevated DB split squat x 10/side, rest 60 sec

55 x 3, 60 x 2

D2 – Single leg opposite arm KB RDL x 6/side, rest 60 sec x 5 sets 

60 across. 

My balance on my left leg feels a tiny bit compromised so this work felt good today trying to focus on that structural balance   

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10 min row @ 25s/m, breathing 1:1

A – Squat clean x 6-8 singles, rest 3 min (go by feel on loading, if energy feels good then build to tough single, if feeling slow or weak today then find a load that challenges but maintains form)

285

Should’ve found a load to stay at today, pull felt decent but squat felt a little tired. 

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Front squat speed ladder for time (take each lift from ground)

2 reps each @

205

225

245

265

1:01

Cheated a little today in that I Got to set up 4 barbells. The 2nd squat at 245 made me not want to pick up 265 right away. Waited a little, set up, almost lost it pulling under, was patient and grinder through the 1st squat. 

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Every 90 sec x 5 rounds

Odd sets – 15 GHD situps

Even sets – 50ft bear hug carry + 5 squats (sandbag/slamball, tough)
set 4 of GHD’s was where I felt the cycle time slow down a little. 

Finally got to use something legit for the beer hug. 100lb d-ball, Could feel upper back wanting to round from the awkward bear hug, so worked on that good position. 

45 min Around the world @ EN2-3 pace2:30 AB

bear crawl

skin the cat on rings

1-arm waiter carry

2:30 row

duck walk

lateral HS walk against wall

1-arm farmer carry

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15 min mobility work

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10 min box breathing heavy on exhale

done – most was at EN2 pace, heaviest I had access to on farmers carry was a 2 poor KB. Tried to hold 2 metal 45lb plates through the handles but they pinched together painfully. Lateral hs walk and bear crawl elevated my heart rate no matter the effort.  

A – Every 30 sec x 30 – 1 strict C2B pronated pullup AHAP50 

Was hard to gauge what weight would be great st for this many reps. 50 felt easy in the beginning, missed rep 21 with a more narrow grip, but was fine next rep. Rep 25 was when the grind really hit, wanted to make up the Miss at the end, missed making contact

B – Every 90 sec x 5 sets – 6 Dbl KB hang clean and jerk

50’s for the first 4 sets, should’ve stayed there to focus on good movement pattern. Reps 1-4 always felt mechanically solid as 5 and 6 felt they got away from me a little bit in front making an improper rack position. 

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E2MOM x 6 sets

Row 12 cals

6 burpees over erg

(faster with each row, same pace on burpees with breathing as your pace-setter)

49(31.1)-47(28.2)-45(26.9)-45(26.7)-41(24.0)-40(21.4)

Aimed to increase output at 1000 cal/hr each set, started at high 1400’s, on the last set was in the 2000’s and that was the only set that I felt like the burpee pace might have been a slight bit off from the previous set. This was the perfect training piece, I loved pushing harder each set and felt I got some good value out of it. 

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C1 – Chest supported DB reverse flys x 10-12, rest 1 min

12 @ 12’s

C2 – FLR on rings with thumbs out x 40 sec, rest 1:20 x 3

on these I always feel my low back burning a little bit, I try and create so much tension and pulling my ribs to my hips in that hollow position