Ben Plotnicki

A – Strict C2B pullups – 6 min AMRAP of 2 unbroken reps24 sets 
Tried to get the 25 with time expiring but couldn’t make contact on rep #2
B – Split stance DB RDL x 8-10/side, rest 1 min bt sides x 3 sets

60 x 8 across. Left could’ve handled more, right was feeling it out. Like this because Incan see the opportunity to load this up more. 
C – Row 250m for time, directly into 750m row @ 50-60%

41.7/1:23.5/45spm

For about 10-14 seconds I was pushing a 1:20 pace, trying to hang on to that I might have gotten a little out of control trying to speed up my turnover time. 
D1 – Banded inlocates from kneeling x 6-8

D2 – Banded butterfly pulls from kneeling x 6-8 x 3 sets
these felt like the perfect finisher for the day, just loosening up through good focused positions 

On paper this looked like a normal challenging day, but holy cow this session turned out to be super challenging all the way through, loved it but i feel like it punched me straight in the gut. 
A1 – Tucked front lever x 20 sec, rest 90 secFirst set felt great, almost even easy, so the following sets, I would adjust to the hardest angle, which I’m assuming was closer to the proper body alignment

A2 – Single leg GHD hip extensions x 4-5/side, rest 90 sec x 4 sets

Surprisingly enough my left leg felt harder than my right which is normally my stronger leg.

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

15/16 sec across

B2 – Ring pushups @ 22X2 AMRAP(-1), directly into FLR in external rotation x 20-30 sec, rest 90 sec x 4

10-9-8-9 and 2o seconds on FLR where it felt like my chest was going to explode

C1 – Batwing row x 6-8, rest 90 sec (2-3 sec squeeze at top of each)

30 x 8 across focusing on not losing any scapular retraction as I got tired in the later reps

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

The parallettes I used were pretty tall, and did not feel much from the slides, so I went to a piked up position and felt much more tension and good hollow body control. 

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AB 10 sec @ 400 watts

AB 10 sec @ 600 watts

AB 10 sec @ 1000+ watts

rest 30 sec x 4

rest 4 min x 4 sets

First 2 sets hit all the numbers that were prescribed. Set 3, was a grind and my legs felt like the limiting factor for the 1000 watts piece. I was in the upper 9’s but just couldn’t get over that barrier. Set 4, knowing it was the last set I dug deeper, but still couldn’t make it happen, this time even the 400 watts was hard after the 30 sec recovery, 600+ watts was fine, and for the 1000, I even got out of the seat trying to push for that. 

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AB slow spin 10 min

Day as planned was thrown off a little, don’t think it effected much of the overall scheme though. All racks were being taken up by class, so I decided I would warm up my clean first. Based on time that they had left, I decided I was just going to warm up to a heavy single. 285 and it felt easy. Then for the front squat, I didn’t spend a ton of time hitting reps warming up….
Front Squat – tough triple

305 – probably a little tougher than was aiming for 

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30 squat cleans for time @ 225lbs

8:29 

I have video of this if you want to see. 

Here is breakdown of reps per minute 

@ the 1 (5) 2-(9) 3-(13) 4-(15) 5-(19) 6-(22) 7-(25) 8-(28)
Minute 3-4 is when I realized I wasn’t going to be able to maintain my pace. Around rep 21 was when squatting felt harder. Goal was around 8, or a little under 
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15 min bike easy

A1 – Banded inlocates from kneeling x 5-6A2 – Banded butterfly pulls from kneeling x 5-6

A3 – Planche lean slide in and outs x 5-6 controlled reps, rest as needed x 3 sets

I’m assuming that this is as much skill development/activation as anything. 
B – Push Press – tough single

235

Definitely have felt a little weaker here, but was messing with some positional stuff from foot position and hand position. 
C – 30 Mu’s for time (optimize the rep breakdown)
Back on May 3, 2015 I sent you a goals sheet for 2015/2016. My goal was to improve my 30 muscle ups for time. I had no time on paper but it was in the 7-8 minute range. Over the time we have worked together we have known this glaring weakness had been a major goal. Today I took a very conservative approach to attacking this. My plan was 4 reps at a time starting a set every 45 seconds for as long as I could. When I completed the set to get me to 20 reps, I could feel it might be hard to do another set of 4, so I went to 3 and 3. At this point I decided that I needed to do a 2 and 2. One thing I can say from feel and then watching the video afterwards, is my mechanics from set to set had some major inconsistency, so I can see some improvement just in mechanical efficiency. At the end of the day I am super stoked and super happy, but I am not content. This test today kind of lit a fire under me from the overall improvement but the conservative approach tells me that I can do even better. 
Time 5:56
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Row 40 strokes hard, 40 easy

Row 30 strokes hard, 30 easy

Row 20 strokes hard, 20 easy

Row 10 strokes hard, 10 easy

Row 20 strokes hard, 20 easy

Row 30 strokes hard, 30 easy

Row 40 strokes hard, 40 easy

Due to time constraints and impending class, had to do 30 down and up to 30. Died on the back end 30, hard strokes in the 20 and 10’s were 1:32, kind of felt it and wet for it, I’m sure that caused me to dip to 1:39 in the back end 30. 

A – OHS – tough triple265

First 2 reps felt really good, 3rd rep felt heavy but I tried to push through it quickly as I didn’t want to remain under tension for much longer. 
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5 min AB time trial (warm up thoroughly for this)

Warm up was 5 minutes at 300+

Then 

8 sets of 10 on 20 off at higher wattage seeing what felt comfortable and sustainable and what felt just on the outside of comfort and discomfort. 

After a minute and a half in, I started the internal dialogue that I might have came or too hot, but told myself that I cokle handle it and hang on, was not going to allow myself to dip under mid 400 watts much at all. Not sure how I feel about this because I have no previous metrics on this but happy that I didn’t listen to myself and kept pushing through. 

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15 min easy bike cooldown

A – 12 min locomotion, your choiceplayed with some fun movements here and got pretty winded trying to keep moving. But had fun. 

B – Dead hang to inverted to tucked front lever on rings – 10 reps for quality, not for time

really tried to challenge myself here in each position. Enjoyed this piece a lot today. 

C – Banded good mornings 30×3, rest as needed

some days the band pressure on my neck makes me dizzy, and today was one of those days. Couldn’t find a comfortable position 

D – Hollow body wall walks x 10 reps for quality, not time

done 

E – Glute airplanes x 3/side x 3 sets

done 

A. DB 2-arm Reverse Walking Lunge – 3 x 20 steps, moderate load, rest 2 mindone – 40’s across 

B1. Elevated step downs x 5/side, rest 30 sec

done 

B2. BB Pendlay Row x 8, rest 90 sec x 3

135 across, with a nice squeeze at the top 

C – Tucked ice cream makers x 5-6, rest 2 min x 3

Wish I had filmed these, they felt right, and even tried a set from an untucked, but without having video to look at not sure if I was doing them 100% correctly 

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12 sets, steady deliberate movement

AB 8 cals @ 60RPM

8 burpees, 1 breath at top each rep

17:30

This was perfect piece, there were times where I felt froggy and wanted to go faster on my burpees. 

2 min foam roll on lats/side)A – Hang power snatch – tough single

190

Had a little more in the tank, but multiple misses might have been a risk. Felt more hip drive and power at the 190 than many of the other build up sets. 
B1 – Squat clean x 4 for time @ 245, rest 15 sec

B2 – 18 thrusters AFAP @ 95lbs, rest 5 min x 4

44-44-45-44
All cleans done tng, pretty stoked about that. All around 15-16 seconds. Round 3, rep 4 was a grind and that’s when this got shitty. Rounds 1-2 felt easier than any of the progressions. That round of thrusters (3rd) hurt, felt slow and a struggle. Got a little dizzy after Rd 4 of cleans, so that made the thrusters even more fun. With that being said I didn’t have enough time to recover fully going into the burpee air bike, so the first round on the bike was kind of a blur. 
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5 burpee box jumps to 30in

10 sec HARD AB

start a new set every 4 min x 6

goal was to hit no less than 1100 watts in that 10 seconds and was successful on all but 2, first and seconds sets. 
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KB arm bars x 6/side x 4 sets, light load, rest as needed

done – at home 
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Mobility work 20-30 min

Done 

A – 2 position halting clean deadlift x 2, rest 3 min x 6 (2 sec pause below knee and at mid thigh)255-270-275-290-295-305

Back was tired going into this morning. But after set 4 was not the limiter. I thought grip was going to fail me after set 4, but locked that down just be being more aggressive gripping 
B – Push press 5,5,3,3,1. rest 3 min

195-205-212-215-225

Back was tired as I could feel I was having a hard time maintaining a neutral spine during the sets of 3 trying to achieve a solid bar path. 
C – 10 MU’s for time, rest 3-5 min x 5 sets (break these to try to keep under or close to 70sec/set)

1:11 (3/3/2/2) – same rep scheme on sets 1-4

1:12-1:11-1:40(a kid was distracting me trying to sell me a coupon book, lol)

1:12 (6/3/1- wanted to go for 6/4 but when I went to kip for rep 4 I just felt I wasn’t going to get it)

D1 – Chest down trap 3 raise with DB @ 30X1 x 12/side

D2 – Foam roll thoracic extension with resistance – 45 sec of good tension

D3 – Foam roll on lats 30 sec/side, rest as needed x 5 sets each

done 

A – Power clean tough single260

Upon further video review, 265 was at parallel, just couldn’t put the breaks on. 
B – AMRAP 4 min power cleans @ 90% of A

4 min amrap
18 

Came out 5 reps in the first minute, 5 in the 2nd, thought this might have been a little hot, but I had no plans of direct pacing, I just wanted to go for it and see where I ended up. Pretty happy with it for the most part, in the middle of it wanted one more rep but just not enough in the tank to make it happen b/t rep 18 and the time left 

C – 3 sets of 50 unbroken wallballs, rest as needed to get all sets unbroken 

Done – meant to measure rest time, the main difficulty i was faced with here is the 2 inch wide target, if a shot was a little off, it would take one or two reps to get that back dialed in. Feel confident I could’ve done one more set or 3 of 60 (please dot get any ideas from this, lol). Last 5 to 8 were more on the shoulders, just focused on good hip drive to counter the feeling of the upper back fatigue beginning. 

D1 – Side lying banded clamshells x 6/side into 6 sec isometric hold after last rep

D2 – Single leg 2-hand KB RDL x 6/side

50 across 

D3 – Parallette L-sit ALAP, rest 3 min x 4 sets

18-15-13-10

E – Dbl DB overhead carry 150ft, rest 60 sec x 6 (try to get both shoulders externally rotated)

the extra 50’ ft made this terrible,

35-30-25 x 4

Was not going to be able to stay locked out and in a good external shoulder position. 
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Mobility work 20-30 min

Check