Ben Plotnicki

A – Deadlifts – 8 sets of 10 TNG reps @ 245-265lbs, rest as needed245

Since I didn’t get to do this last week stayed at 245, felt good and fast. Liked this because mentally I need to be comfortable doing this kind of tng work

B1 – Bent over supinated grip KB rows x 8-10

53 x 10 across 

B2 – Wall walk into lateral HS walk x 10ft/direction controlled movement

going right was easier than left. 4th set got hard and focused more on being stacked and super hollow 

B3 – Parallette L-sit hold 15-20 sec, rest as needed x 5 sets

right around 8-9 seconds toes dropped to parallel and fought to keep them from dropping to far below hip level 

C1 – Banded psoas march w/ active hollow in deadbug position x 5/foot (band around feet)

loved this 

C2 – Banded kneeling hip extensions x 10, rest as needed x 5 sets

also loved this 

D – Heavy bear hug carry 100ft into squats AMRAP, rest 3 min x 3 sets (make this hurt, again)

28-21-20

i am going to look at buying my own sandbag because this sucks holding two 45lb plates.Would be able to push to a darker place if I didn’t have to worry so much about holding, and squeezing two plates together. 

A – Below knee hang squat clean x 1 – build to tough load in 20 min295

Missed 300 twice. I know it was just supposed to be a “tough” but to so close to something I want and to know I almost have it. I went for it. Got video of the misses but not the 295. 

B – Paused front squat – build to tough single, 3 count in bottom

305

C – Front squat 5 sets of 3, fast up and down, rest 2 min

205

Did a warm up set at 225 and had to control the negative too much to be “fast” so dropped the weight. Might have been more of a trust and cns thing than overall ability  

D1 – Front foot elevated DB split squat x 10/side (55 for all), rest 60 sec

had to use 53lb KB’s today 

D2 – Single leg GHD hip extension x 7-9/side, rest 60 sec x 4 sets 

Done 

+

5 min row @ 2:02 pace and 20s/m

5 min row @ 2:02 pace and 25s/m

5 min row @ 2:02 pace and 30s/m

5 min row @ 2:02 pace and 35s/m

(keep breathing at a 1:1 pace with stroke rate, goal is mindful breathing, not intensity)

had a harder time at the 20 & 35 today, maintaining pace, stroke rate but keeping it about breathing was constantly back and forth. The middle pieces were fine. 

Did not get in Sunday 

low expectations today 
A – Wtd lean away pullups @ 30X1 tempo x 5-6, rest 2 min x 5

x 5 across in order to go heavier 26, 30 x 2, 35 x 2, 

Last set at 35 was a little sloppy and last few reps holding tempo was hard. Last week was closer to levers the just a lean away, today was not as over exaggerated 

B1 – BB push press x 3 TNG reps, tough, rest 30 sec

205

B2 – 15 Dbl DB TNG push press, rest 3 min x 4 sets

53/hand wanted to do 70’s but don’t think I could’ve gone 15 tng UB today 

Traps were exhausted 

C – Back rack cyclist squats @ 2021 tempo x 10, new set every 2:30 x 5 (longer concentric, will suck more)

155

+5 from last week plus the 2 extra reps = yuck

+

For time

30 Dbl KB hang clean and jerk @ 53/hand

30 C2B pullups

30 burpee box jump overs @ 24in

9:25

Was super inefficient with KB c&j, need to practice outside of a training piece, it ate my lunch today, that and I was feeling like shit plus the shoulders were pretty tired 

C2B felt heavy on, 12/7/5/6

Was not comfortable breathing heavy at all on bbxjo. 

+

D1 – Chest supported DB reverse flys x 8-10, rest 60 sec

D2 – Prone thoracic extensions x 4-5 with 3-5 sec hold at top of each, rest 60 sec x 4

done 

A – Below knee hang squat clean x 3 – 5 tough sets, rest 3 min245-250-255-260-265

B – Paused front squat 5 sets of 2, rest 3 min (3 sec pause in bottom of each, dont lose tension

275

C1 – Front foot elevated DB split squat x 8/side (55 for all), rest 60 sec

felt the best here today 

C2 – Single leg GHD hip extension x 6-8/side, rest 60 sec x 4 sets 

done 

+

5 min row @ 2:05 pace and 20s/m

5 min row @ 2:05 pace and 25s/m

5 min row @ 2:05 pace and 30s/m

5 min row @ 2:05 pace and 35s/m

(keep breathing at a 1:1 pace with stroke rate, goal is mindful breathing, not intensity)

done 

Got most of it in!A – Clean pull x 2/Squat clean x 1 – 6 building sets, rest 3 min

205-225-245-255-265-270-275x

Didn’t know how my body would feel/respond training so late in the evening, so started lighter than probably would’ve training earlier. But I did do an extra set because I wanted 275, missed it forward on the clean. The difference this evening just didn’t have a ton of pop but pull felt really good off the floor, 

B – Halting clean grip deadlifts 3 sets of 10, rest 2 min (not TNG, try 215-220)

All at 215

C1 – 3 position paused front squat to parallel x 3 reps, rest 30 sec (pause at quarter squat on eccentric, pause at parallel, pause at quarter squat on concentric, 1-2 sec/position). 

We are not currently friends! Yuck!

185 across 

The very first rep I felt why the rom was parallel and did not go below after that 

C2 – Seated box jump step downs 1.1.1 x 5, rest 10 sec/3 min

Jumped to 24 instead of 30 tonight. 

D1 – Banded hip extensions from kneeling x 10-12 (keep pelvis posteriorly tilted), rest 30 sec

D2 – DB crossover step ups to low box x 10/side, rest 90 sec x 4 sets (light weight, low box, keep hips square)

Did accessory work at home because it was late and was ready to get home. Instead of kneeling hip extensions I did glute bridge march and did crossover steps ups with a single 35lb KB. 

EMOM x 30Min 1 – 10 TNG power snatches @ 95lbs, fast

Min 2 – 10 toes to rings

Min 3 – 10 box jump overs @ 24in, fast

Min 4 – 12-14 GHD situps

Min 5 – 45 sec easy spin on bike

Absolutely loved this today. Power Snatch was the hardest part, avg of 24 seconds. It elevated my heart rate and breathing but trusted myself that it didn’t matter for the other movements. On toes to rings, focused on nice tight hollow position and tried to mimic the muscle up position in the back swing. BxJO felt good and smooth, avg of 22 seconds. GHD’s did 12’s as my abs were pretty F-ing sore from the lean away pull ups is my guess. 

+

Forward sled drag with straps attached to belt on waist – 60 sec walk driving hip extension with glutes, 60 sec rest x 5

The terrain was inconsistent so walking with 135 was the perfect challenge that I could focus on glutes and that extension

A – Wtd lean away pullups @ 30X1 tempo x 5-6, rest 2 min x 4 5 reps across, 2 @ 20, 2 @ 25

B1 – 1-arm DB push press x 8/side, rest 30 sec bt sides

70×3, 75, 80

B2 – Bent over Dbl DB/KB supinated row x 12, rest 90 sec x 5

45×3, 50×2

C – Back rack cyclist squats @ 2021 tempo x 8, new set every 2:30 x 5 (longer concentric, will suck more)

Yes sucked WAY more with that 2 second concentric 

150

I wanted to do a little bit more this week than last, rep 7 & 8 were slow and (good) painful. 

+

For time

10-8-6-4-2 1-arm alternating DB power snatches @ 60lbs

40 DU’s each round

So thankfully I saw your text come across my timer before I finished this one. 

4:01

I know this would’ve been a lot faster had I not done 20 total reps and a set of dubz to start before I your text came through. Definitely effected my dubz a little, but think I could’ve shaved 20-30 seconds at least had I not done a “20” rep warmup 

+

D1 – Chest supported DB reverse flys x 8-10, rest 60 sec

Done at home with 12 LB db’s, holding top position due to lighter db’s

D2 – Prone thoracic extensions x 4-5 with 3-5 sec hold at top of each, rest 60 sec x 4

Done

A – Banded deadlifts 12 sets of 3, not TNG. first 6 @ 165, second half at 185-195.195 for he second half, speed felt better today across all sets as well as felt more fatigue towards the latter end 

B1 – Uneven ring pullups x 4/side, rest 60 sec

B2 – Twisting squats x 5/direction, rest 60 sec

Felt off here today 

B3 – DB reverse lunge into high knee raise x 10/side, rest 60 sec x 5 sets

50 across – knees were a littl achy 

C1 – Banded bird dogs x 10/side, slow movement

Done 

C2 – KB overhead drops x 5, slow movement in hollow position, rest as needed x 5 sets

Done 

D – Heavy sandbag bear hug squats AMRAP, rest 3 min x 2 sets (make this hurt, hold on longer than you want to)

27 (bitched out) & 30

No sandbag, bear hugged two 45’s, first set I did want to stop one or 2 reps sooner, but I was uncomfortable not pain. 

2nd set, went down for rep 31 and lost it in the hole. Rep 28 & 29 hurt and didn’t think I was going to be able to stand them up. This set was much closer to where we were supposed to be.