Ben Plotnicki

Today was an odd and challenging day. I had to split the day up in two sessions. Came in around my lunchtime to hit the session and as soon as I got to the rowing part, I felt under fueled and this definitely affected me mentally. Did the first set without a problem of the 1K, the second was a mental and physical fight. At that point I called it, energy was too low, in a bad head space and wouldn’t have time for a proper cooldown as well. Made sure I got as much fuel as time would allow and would come back to tackle D, D, and EA – Strict MU negatives x 3-4 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 5

B – Split stance DB RDL x 8-10/side, rest 1 min bt sides x 5 sets (build heavier than last week by last set)

Only access to 70lb kb’s, did 10 reps across, did only 8 previous week. Why do these suck so bad.

C – Row 1k @ 1:50-1:52 pace, start a new set every 5 min x 3

+(rest 5 min after third set)

All finished within the time average, however it felt like a fight to stay in that goal pace. Back when I had time to do multiple sessions in a week, hitting target paces was much easier, but today just felt like I was constantly a second too fast or a second too slow. I know it’s more exposure than anything.

D – Row 1k Time trial (

3:14

(split pace per 200)

1:35.2/1:37/1:38.7/1:41.5/1:33 

Felt great through the first 500-600 and thought I was going to be able to hang on, legs just couldn’t keep pushing as hard as I wanted, I did feel that early on I might have been over pulling with my arms.
E1 – Banded inlocates from kneeling x 6-8

E2 – Banded butterfly pulls from kneeling x 6-8 x 5 sets

Fairly tired and low motivation today due to a poor night sleep, 
A1 – Tucked front lever x 30 sec, rest 90 sec

30 seconds today felt much better than 25 last week
A2 – Circling GHD hip extensions x 6 (3/direction), rest 90 sec x 4

felt better with these today as well 

B1 – False grip ring row x 3-4 into False grip ring to chest hold with foot support x 12-15 sec, rest 90 sec

pretty much 4 and 12 each time 

B2 – Ring dips @ 22X2 AMRAP(-1), directly into support hold in external rotation x 10 sec, rest 90 sec x 5

6-8-7-8-6 used shorter straps from set 2 on

C1 – Batwing row x 3-4 with 1 sec squeeze at top + DB reverse flys x 5-6, rest 90 sec

20’s with 5 on the flys with good control 

C2 – Planche lean walk in and out x 2-3 controlled reps, rest 90 sec x 4

got froggy and wanted to try one from a tucked position. Probably should’ve tried on the first attempt va the last, so I came close to eating it lol 

+

AB 15 sec @ 1000+, slow spin 1:45 x 5

rest 3-5 min x 3 sets

much harder today to get above 1100, but all sets were completed as prescribed

A – Push jerk x 3/Split jerk x 1 – 5 sets, last set tough, rest 2 min185-205-215-225-235

Lockout didn’t feel as crisp this week as last week. Did have to rush into this piece as I didn’t have time to do all my structural mobility. 

+

4 sets, start a new set every 8 min

50 DU’s

Row 750m

25 shoulder to overhead @ 115lbs

5:18 – 2:51.9/1:55.6/22 – 9/8/8

5:10 – 2:52.9/1:55.2/20 – 7/6/6/6

5:07 – 2:55.2/1:56.8/21 – 8/6/6/5 – with a couple PJ

4:56 – 2:58/1:58.8/20 – 15/10 wanted to do all UB but mentally wasn’t there. Jerk did not feel efficient here as I felt over extension in the spine 

Playing with the different rep schemes and making sure rest was calculated helped me pick up pace from sto as evident by the rows got a little slower. All dubz were unbroken 
+

C1 – 1-arm KB windmills from straddle seated x 4/arm

35 across 

C2 – 1-arm hang from rings 10-12 sec/side

4 times through

12 sec across

For time15-12-9

pullups

BBJ 24in

rest walk 6-8 min x 2 sets

(attack this setup at a pace faster than expected game pace)

4:17 & 4:31

Just didn’t have it mentally to push for more pain. Felt right have skin separate on rep 3 of 9, no josh a little blood blister, gold we are hitting this little bit of volume progression to build in some hand tolerance. 

Was a way faster pace last Saturday. 
+ (rest 5 min after second set)

5 min to find tough clean single

opened at 255 – missed 275 purely technical and knew why. 285 and 290
+

Front squats 3×3, rest 3 min

255 across, wanted more but rep 3 felt heavy on the first set felt heavy so to thought best to stay fast and snappy.  
+

Jog 2000m cooldown

Done 
Did something funky to my ankle yesterday, mostly felt it today when running hills in cookdown when my ankle felt limited in dorsiflexion, I’m not too worried though, will treat it proactively this weekend.  

Thorough run warmup+

Had to make some adjustments today. The 400m route that I attempted to run today had such a steep grade incline that in a run at 90% took me a 1:27. So I had to go with a 200m route which lead to changing directions 3x. Know this would change times as well just made sure my times were consistent and distances I ran were consistent as well. 
Run 400m @ 90% effort, start a new set every 90sec x 4

all around :59-1:02
+

Planche walk in on toes x 3 controlled reps (shift weight to hands as much as possible)

placed my hands about 1-2 inches from the wall and my goal was to touch my back to the wall while in my lean. Gave me good feedback that I was fighting for the right weight shift. 

GHD twisting hip extensions x 4/side

Stir the pots on stability ball x 8/direction

4 sets, rest as needed

once again only had access to a med ball 

+

Run 400m @ 90% effort, start a new set every 90sec x 4 (repeat efforts from first set)

times were consistent with the first set 
+

Air bike 10 min cooldown

Done

A – Strict MU negatives x 3-4 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 44-4-3-4 lost a little focus on set 3, love these 
B – Split stance DB RDL x 8-10/side, rest 1 min bt sides x 4 sets (build heavier than last week by last set)

53 x 8 x 1, 70 x 8 x 3, today at my training location heaviest I had access to was 2 pood kb’s

C – Row 750m @ 1:45-1:48, directly into 250m HARD, get under 1:35 pace

750=2:37.5/1:45.0/27sp

250=:46.9/1:33.8/33spm

D – Row 10 min easy

done 

E1 – Banded inlocates from kneeling x 6-8

E2 – Banded butterfly pulls from kneeling x 6-8 x 4 sets

done

A1 – Tucked front lever x 25 sec, rest 90 sec25 seconds felt like an eternity 

A2 – Single leg GHD hip extensions x 6/side, rest 90 sec x 4 sets

these felt much better this week 
B1 – False grip ring to chest hold with foot support x 15-20 sec (elevate feet in front of you at an angle that challenges but aids enough to get good tension), rest 90 sec

B2 – Ring pushups @ 22X2 AMRAP(-1), directly into FLR in external rotation x 20-30 sec, rest 90 sec x 5

12-11-11-10-9

The FLR on these SUCK!!!!!!
C1 – Batwing row x 6-8, rest 90 sec (2-3 sec squeeze at top of each)

30 x 8, 40 x 8 x 3

C2 – Feet slide in and outs from support on externally rotated parallettes x 2-3 controlled reps, rest 90 sec x 4

along with external rotation tried to push my shoulders as far forward of my hands as I comfortably could. 

+

AB 12 sec @ 1000+, slow spin 1:48 x 5

rest 3-5 min x 3 sets

set a goal for myself to be 1100+

only went under 1100 watts twice, once was I was sandbagging and another I had a mental lapse. 

9/26/2016A – Push jerk – 4 sets of 4, last set tough, rest 2 min

185-205-225-245 (this was the only set I didn’t trust tng at the shoulders)

+

4 sets, start a new set every 6 min

50 DU’s

Row 500m

25 shoulder to overhead @ 115lbs

this freaking smoked me

Rd 1 – 3:58 – pp in reps of 16-9

Rd 2 – 4:20 – pp in reps of 11-9-5

Rd 3 – 4:3? – pp in reps of 10-8-7

Rd 4 – 4:2? – pp in reps of 12-13
Did a good warm up for this with some fast short row repeats just a bit faster than goal pace, but when I got into it had a hard time getting there. I’m sure some of it was mentally not wanting to go there. 

Round one, row pace was 1:40ish and it was a fight to stay there in the other rounds, was around 1:45-1:48. I found this surprising since dubz are my jam and don’t normally elevate my heart rate too much. I did train about 5-6 hours later than normal so fueling was a little irregular but that’s just an excuse that shouldn’t factor that much. 

+

C1 – 1-arm KB windmills from straddle seated x 4/arm

might be my favorite exercise 

Did two at 25 and then one at 35 and that felt even better positional and mechanically so did a second one at 35

C2 – 1-arm hang from rings 10-12 sec/side

3 times through

hanging felt really comfortable today so was more around 12-13 seconds 

For time12-9-6

pullups

BBJ 24in

rest walk 5-6 min x 2 sets

(attack this setup at a pace faster than expected game pace)

2:47

2:52 (step down from the box this round with zero resting for a breath on top of the box. 

One thing I learned today was how much I need to get my heart rate up in warm up. This is the main reason I believe the second round was close to the same pace while choosing the slower step down version. Video’d both and will take a look and see if I notice anything that I can improve on. 

+ (rest 5 min after second set)

5 min to find tough clean single

285 
Only got three lifts in, didn’t have much sense of urgency loading the barbell, so I must improve on that. First lift was taken around 50/55 seconds. Lifts were 245 – 265 – 285
+

Jog 1600m cooldown

did this at home where I could take advantage of major changes in terrain. 

Air bike 5 min warmup+

Air bike 90 sec @ 90-95% (try to get 30+ cals)

rest walk 3 min x 3 sets

38 – 33 – 31
+

Planche walk in on toes x 3 controlled reps (shift weight to hands as much as possible)

really liked this piece!
GHD twisting hip extensions x 4/side

done 

Stir the pots on stability ball x 8/direction

had to use a med ball, no access to a stability ball today 

3 sets, rest as needed

+

Air bike 90 sec @ 90-95% (try to get 30+ cals)

rest walk 3 min x 3 sets

32 – 31 – 33
+

Air bike 10 min cooldown