Ben Plotnicki

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

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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.

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6 sets, rest 60 sec bt sets

50 DU’s

10 sprawls

10-20-10 shuttle run

12:27

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12 min row 

12 min bike, both just above conversation pace

Due to time constraints had to do 9 minutes each

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. 

+

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

+

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

+

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.