Ben Plotnicki

Got most of it in!A – Clean pull x 2/Squat clean x 1 – 6 building sets, rest 3 min

205-225-245-255-265-270-275x

Didn’t know how my body would feel/respond training so late in the evening, so started lighter than probably would’ve training earlier. But I did do an extra set because I wanted 275, missed it forward on the clean. The difference this evening just didn’t have a ton of pop but pull felt really good off the floor, 

B – Halting clean grip deadlifts 3 sets of 10, rest 2 min (not TNG, try 215-220)

All at 215

C1 – 3 position paused front squat to parallel x 3 reps, rest 30 sec (pause at quarter squat on eccentric, pause at parallel, pause at quarter squat on concentric, 1-2 sec/position). 

We are not currently friends! Yuck!

185 across 

The very first rep I felt why the rom was parallel and did not go below after that 

C2 – Seated box jump step downs 1.1.1 x 5, rest 10 sec/3 min

Jumped to 24 instead of 30 tonight. 

D1 – Banded hip extensions from kneeling x 10-12 (keep pelvis posteriorly tilted), rest 30 sec

D2 – DB crossover step ups to low box x 10/side, rest 90 sec x 4 sets (light weight, low box, keep hips square)

Did accessory work at home because it was late and was ready to get home. Instead of kneeling hip extensions I did glute bridge march and did crossover steps ups with a single 35lb KB. 

EMOM x 30Min 1 – 10 TNG power snatches @ 95lbs, fast

Min 2 – 10 toes to rings

Min 3 – 10 box jump overs @ 24in, fast

Min 4 – 12-14 GHD situps

Min 5 – 45 sec easy spin on bike

Absolutely loved this today. Power Snatch was the hardest part, avg of 24 seconds. It elevated my heart rate and breathing but trusted myself that it didn’t matter for the other movements. On toes to rings, focused on nice tight hollow position and tried to mimic the muscle up position in the back swing. BxJO felt good and smooth, avg of 22 seconds. GHD’s did 12’s as my abs were pretty F-ing sore from the lean away pull ups is my guess. 

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Forward sled drag with straps attached to belt on waist – 60 sec walk driving hip extension with glutes, 60 sec rest x 5

The terrain was inconsistent so walking with 135 was the perfect challenge that I could focus on glutes and that extension

A – Wtd lean away pullups @ 30X1 tempo x 5-6, rest 2 min x 4 5 reps across, 2 @ 20, 2 @ 25

B1 – 1-arm DB push press x 8/side, rest 30 sec bt sides

70×3, 75, 80

B2 – Bent over Dbl DB/KB supinated row x 12, rest 90 sec x 5

45×3, 50×2

C – Back rack cyclist squats @ 2021 tempo x 8, new set every 2:30 x 5 (longer concentric, will suck more)

Yes sucked WAY more with that 2 second concentric 

150

I wanted to do a little bit more this week than last, rep 7 & 8 were slow and (good) painful. 

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For time

10-8-6-4-2 1-arm alternating DB power snatches @ 60lbs

40 DU’s each round

So thankfully I saw your text come across my timer before I finished this one. 

4:01

I know this would’ve been a lot faster had I not done 20 total reps and a set of dubz to start before I your text came through. Definitely effected my dubz a little, but think I could’ve shaved 20-30 seconds at least had I not done a “20” rep warmup 

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D1 – Chest supported DB reverse flys x 8-10, rest 60 sec

Done at home with 12 LB db’s, holding top position due to lighter db’s

D2 – Prone thoracic extensions x 4-5 with 3-5 sec hold at top of each, rest 60 sec x 4

Done

A – Banded deadlifts 12 sets of 3, not TNG. first 6 @ 165, second half at 185-195.195 for he second half, speed felt better today across all sets as well as felt more fatigue towards the latter end 

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

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

Felt off here today 

B3 – DB reverse lunge into high knee raise x 10/side, rest 60 sec x 5 sets

50 across – knees were a littl achy 

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

Done 

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

Done 

D – Heavy sandbag bear hug squats AMRAP, rest 3 min x 2 sets (make this hurt, hold on longer than you want to)

27 (bitched out) & 30

No sandbag, bear hugged two 45’s, first set I did want to stop one or 2 reps sooner, but I was uncomfortable not pain. 

2nd set, went down for rep 31 and lost it in the hole. Rep 28 & 29 hurt and didn’t think I was going to be able to stand them up. This set was much closer to where we were supposed to be.

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

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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.  

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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 

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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