Ben Plotnicki

A – Below knee hang squat clean x 5 – 4 building sets, rest 3 min225-235-245-255(4x)

Missed the rep because I let the bar pull me forward going into the hang, hip drive felt good at that 255 because I had to, don’t feel grip was an issue either in losing the bar forward. 

B – Concentric only front squat cluster – 1.1.1 x 5, rest 10 sec/2 min (try for all of these at 245 or above)

245-255-260-265-270-275 

Did an extra set because I just wanted to see if I could get 275, did use a little bit of a dynamic start though 

C1 – Front foot elevated DB split squat x 8/side, rest 60 sec

45×2, 50, 55

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

X6

+

5 min row, start at 24s/m and increase stroke rate by 2 every min to end around 32. rest off erg 3 min x 3

Round 3 – minutes of 26 & 28 jumped around a little but all others were solid. Fairly dialed in for rounds 1 & 2

A – Clean pulls 5 sets of 3, rest 2 min (not TNG, all at 300+)305×2, 310×2, 315

B – Halting clean grip deadlifts 4 sets of 8, rest 2 min (not TNG, all at 200+)

205, 215×2, 225. 

C1 – Hang Power cleans x 5 TNG reps (165-185), rest 30 sec

185

C2 – Seated box jump step downs 1.1.1 x 4, rest 8 sec/3 min

D1 – BB hip thrusts x 8, rest 90 sec

155 

D2 – Twisting squats x 4/direction, rest 90 sec x 4

Done 

EMOM x 40Min 1 – 40 sec row @ 2k pace

Min 2 – Dbl DB bear crawl x 16 alternating steps

Min 3 – 40 sec AB @ 10min TT pace

Min 4 – Dbl DB walking lunges x 16 alternating steps

Min 5 – Rest

Lunges are the worst part of this piece. I used 30lb db’s today, up from last week. Kept row pace under 1:40, around 1:37-1:38 – pretty stoked about that, except for the 6th round, where output dipped across all but got efforts back up in round 7 till finish. AB tried to keep wattage in mid to upper 400’s. Tried to use Apple Watch for heart rate tracking but it sucks, sometimes it would read it, bit more frequently it had a hard time catching up to real time measurements.  

+

Prowler push 8 sec ALL OUT, new set every 2:30 x 8 (rest longer after 4 as needed)

Did inside on rubber mats today, so kept it light but probably effected a little bit of speed/distance due to friction

A – Banded deadlifts 10 sets of 3, not TNG, should accelerate through bands used 165 across, focused on speed, rested 1 min b/t sets 

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

felt solid today 

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

Getting the hang of these, what’s the goal takeaway?

B3 – DB reverse lunge into high knee raise x 10/side, rest 60 sec x 4 sets

40’s across – balance on right leg was more of a limiter than normal, will be more comfortable and so more weight next time for sure as I know my proprioception will n way better next exposure 

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

my new favorite movement. Plan on using in my warm up, especially since I already use bird dogs 

C2 – KB overhead drops x 5, slow movement in hollow position, rest as needed x 4 sets

D – Front rack yoke carry as far as possible in 2 min, rest 2 min x 5 sets 

had to do banded kb’s on bar, 53/side – 30ft walk with turnaround – this sucked. Didn’t feel as challenging on the midline as the yoke did last week, but the shoulders, rack and mid back were definitely challenged 

A – Below knee hang squat clean x 3 – 5 building sets, rest 3 min215-230-245-255-265(missed rep 3 standing up. Pulled under it, balanced myself, but could not finish the squat 

B – Concentric only front squat cluster – 1.1.1.1 x 4, rest 8 sec/2 min

225-245-255-265 (wished I video of the last rep at 265. Mostly to see the actual time it took to stand up vs the time that it felt like it took. Fml. 

C1 – Front foot elevated DB split squat x 8/side, rest 60 sec

45 across 

What kind of elevation should I actually focus on here? Too high I felt rom was effected 

C2 – Single leg GHD hip extension x 4-6/side, rest 60 sec x 3 sets (adjust ROM as needed here, try to maintain netural spine and drive extension through hammie and butt, not low back)

copy that 

+

5 min row, start at 22s/m and increase stroke rate by 2 every min to end around 30. rest off erg 2:30 x 3

26s/m was hardest finding and maintaining that pace 

A – Clean pulls 5 sets of 3, rest 2 min (not TNG)275-285-295-305-310

B – Halting clean grip deadlifts 4 sets of 8, rest 2 min (not TNG, pause just below kneecap then control back to ground)

165-185-205-225 

225, had a harder time controlling tempo back to the ground, I think mostly just because I was trying to get them done

C1 – Heavy russian swings x 12, rest 30 sec

70 – heaviest I had access to, so I tried to be even more aggressive with my hip drive 

C2 – Seated box jump step downs 1.1.1 x 4, rest 8 sec/3 min

focused on being as explosive as possible here 

D1 – BB hip thrusts x 8, rest 90 sec

135 across 

D2 – Twisting squats x 4/direction, rest 90 sec x 3

these felt much better today, as I got a better understanding of the movement, foot position as well 

10/31/2016This was a flat out shitty day of training. I will save the list of excuses and just accept it for what it is. 

A – 6-8 C2B pullups into 3-4 Bar muscle ups, new set every 2 min x 5

started the first 3 on a bar that was pretty slick and changed after that. Big mistake as I felt the tackier grip bar rub my hands pretty bad and stopped at one muscle up in rd 5 so it wouldn’t tear 

B1 – 1-arm DB push press x 8/side, (TNG at shoulders, 1 sec hold overhead each rep), rest 30 sec bt sides

55-65 x 2

B2 – Bent over Dbl DB/KB supianted row x 12, rest 90 sec x 3

35 across, 53’s felt awkward and a little off mechanically so stayed the lighter route, controlled the tempo and held the squeeze. 
C – Back rack cyclist squats @ 2011 tempo x 8, new set every 2:30 x 4

95 across 

Wasn’t sure what the goal stimulus was here, but my hips were so tight from driving and flying all day yesterday so stayed there and helped loosen up my legs. Tempo felt good and solid 

+

For time, 20-15-10-5

HSPU (open standard)

Box jump step downs 30in

6:58

Originally I had a plan to break up these sets in the 20&15, but midway through the 20 I decided to go unbroken, mostly b/c I knew the box jumps would take me a lot longer and would have time to recover. 15’s lost balance at 7 and came off the wall. Box jumps at 30” are not my fav’s, and my femur and lower extremity limb length makes me feel like it’s harder to step off and be in a good position for the next rep. 

+

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 3 (https://www.youtube.com/watch?v=gkg7Uq04vHQ)
these were awesome 
11/1

EMOM x 35

Min 1 – 40 sec row @ 2k pace

Min 2 – Dbl DB bear crawl x 16 alternating steps

Min 3 – 40 sec AB @ 10min TT pace

Min 4 – Dbl DB walking lunges x 16 alternating steps

Min 5 – Rest

+

Prowler push 8 sec ALL OUT, new set every 2:30 x 6

much better training day today. Effort felt high, body and mind felt much better. Perfect type of session for my perceived hard effort and volume. 

10/28A – Clean doubles from blocks above knee – 6 sets, rest 10 sec bt reps, 2 min bt sets, moderate loading

220 across 

no blocks, from the hang, probably made this a little more aggressive than I should’ve done today 
B – Jerk dip squat x 2/Split Jerk x 1 – 6 sets at constant load, good mechanics, rest 90 sec

220 across 

Felt really effective with this 

+

6 sets, rest 60 sec bt sets

50 DU’s

15 ring pushups

50ft HS walk for time

15 and change, only got in 5 sets. Need to continue getting hs walk skill practice under fatigue. B/c first round was good and then got a little more broken each round. 

+

Row 2k cooldown

Got in a session on Saturday but it was off the cuff with the group I was with and resources available. Did get some partner front rack yoke walking in. Yuck. 

EMOM x 30Min 1 – Row 12 cals

Min 2 – HSPU x 12 (open standard)

Min 3 – 3 KB arm bar/side

+

15 min mobility

+

15 min box breathing
just the perfect session I needed today. I feel like it has been quite a while since getting some touches on hspu, felt a little rusty at first but found the groove 2-3 sets in. Wasn’t until round 8-9 that I felt the lack of volume in the past months but didn’t effect me that much overall. The damn rower pisses me off sometimes when it doesn’t give me a calorie per pull 

10/26

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

145 – on a good but of these paused in the bottom and focused on creating speed from a dead stop 

B – Kang squats 5 sets of 3, slow controlled movement, rest 90 sec

95 – these have always been so freaking challenging for me

C1 – Parallette slide in and outs x 3-4 controlled reps

4 on the first 2 3 on the last 2
C2 – Hanging L-sit 10-15 sec, rest as needed x 4 sets

I could maintain a high quality position for 10 seconds, much last that would have diminishing returns 

D – Twisting back extensions x 12 (6/side) into sorenson hold in hollow position 15 sec, rest 2 min x 4

I really do love Sorensen holds!