Ben Plotnicki

AM45 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
Didn’t count rounds, just went and tried to keep my heart rate EN2/3

PM

Open workout 16.3

122 (+20 from the opens) 

:36 – 1:30 – 2:44 – 3:56 – 5:11 – 6:20 – 7:39 – 8:48 – 9:42 – + 5 (with 1 no rep at the buzzer)

Didn’t have a plan, wanted to go off feel. I remember in the opens having this long thought out plan and just wanted to go for it and see what happened. Felt really relaxed and not pressing at all, paced it. Muscle ups felt so easy and the limiter felt more like my shoulders and lats from the snatch not muscle ups. The last round, first rep of muscle ups felt like work but re established good gymnastics position and last reps felt okay. If this was the open I would be mad because I definitely left some reps out there.  

+

10 min bike cooldown

Done 

+

8 min box breathing

Done 

A1 – Single leg plate RDL to toe off (crossbody plate path) – 5/sideCompletely akward. When are you going to post a demo video of this? I want to see it in action and how it’s supposed to be done. Without the toe off felt so so, crossbody has tons of value but challenged me quite a bit today

A2 – Band resisted forward march x 20 alternating steps, rest 2 min x 4 sets 

Done 

B – DB side bends x 12/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 with heels elevated, rest 1 min bt sides x 4 sets (2 sec hold overhead each rep)

Felt better here

+

5 rounds for time

15 cal AB

5 strict HSPU

rest 1 min

5 rounds for time

15 cal row

8 C2B pullups

13:27

My C2B were off today, in the fact that I was over pulling to find my rhythm and exhausting more energy than I should’ve. I have to get back comfortable with the quick short patterns. Not sure how much the density of everything else played a role in this between the 15 cals on the rower and the strict hspu, I know it has some carry over but wasn’t sure how much of it. The movement itself felt good, just not as quick as it needs to be. It also just could’ve been a bad morning. 
+

10 min mobility work

done

+

5 min box breathing

Done

A – Squat clean from blocks at knee – 12 singles, rest 90 sec (8 @ 265, build for last 4 but keep the bounce)+ 275, 280, 282, 283

B – Hang Squat clean below knee – find tough double, reps must be completed in <10 sec to count

275

C1 – Clean pulls from deficit x 3 @ 315, rest 90 sec

Pulls in general are feeling better, first rep is always the toughest

C2 – Single leg sorenson hold with plate rotations x 5/direction, rest 90 sec x 4 sets

Felt better than last week

D – GHD situps – 4 sets of 24, accumulate 45 sec of heavy sandbag/slam ball carry during rest time bt sets

First set of sandbag walk took 4 sets because my abs were cramping up, after that I was comfortable in fighting to accomplish it with only one break

AM35 min ATW @ En2-3 pace

Sandbag carry up and down long stairs, 1 time

10 strict HSPU

10 burpees over bag

10 strict pullups

8 full plus walk. 

Wondering if I counted correctly last week, kept accurate track today. Did feel a little heavier this am and at slow speed some early distractions and not a great quality night sleep. Plus two what I feel really high quality and solid training days. 

+

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

Not the full 8 minutes but done
PM

A – Power snatch – 1 single every 20 sec x 6, rest 3 min x 4 sets (all at 170+)

175-180×2, 185

B1 – Front rack cyclist squats @ 2021 tempo x 6, rest 1 min

115 across

B2 – KB jefferson curls @ 4141 tempo x 4-5, rest 1 min x 3 sets

35, 53 x 2

I have been playing around with the Jefferson Curl in warm up with a barbell, but haven’t used specific tempo or reps. Liked the KB’s so much more than the bar. 

+

10 min clock

Row 2k

AMRAP HSPU (open standard) in remaining time

32

+ 2 no reps

Would’ve had plenty of time to finish this in one session, but the puppy decided to poop in the gym so that broke up the session, had to go through a whole new warm up and felt super tight in my hips on the rower. Tried to open them up and get nice and warmed up with some rowing intervals, but wasn’t happening the way I needed it to. The valuable lesson I learned today, other than make sure you get your puppy potty trained is what I do with hspu when I get fatigued. I make my negatives super slow, take a second or two to readjust with my head on the ground. I know this is a habit but it was super noticeable and sure there is something I can practice if the awareness alone isn’t enough. I had no plan, I originally wanted to go a really big set my first set and see what would happen after that. I hit 8 first set, feet came off the wall as I lost balance after feet touched. Then did 11, not sure my sets after that. I was calculating a rep and rest in my head, but at that point you realize there really isn’t enough time to start doing all this strategy shit on the fly. My no reps came in between 19 and 32, mostly because I was trying to rush instead of stay relaxed. Row was about 7:25, went through peaks and valleys here on my pacing, hips were tired and tight but breathing felt okay when hanging out in the 1:45’s toward the end pushing to finish. Kicked up pretty quickly after getting off rower. 

+

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 – and those stupid external rotations. They are my new faves as I want to get much better at them

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