Ben Plotnicki

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   

+

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. 

+

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. 

+

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

+

15 min mobility work

+

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. 

+

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. 

+

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

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