Ben Plotnicki

A – Back rack split squats x 6/side (try for all sets at 185), rest 2 min x 5all at 185, heavy but good 

B – Clean grip deadlifts – 3,3,2,2,1. no TNG reps, rest 3 min

325-330-335-340-350

Just didn’t have it here today. Everything felt heavy and slow, even warming up. 
C1 – 15 cal row @ 90-95% effort, rest 15 sec

C2 – 15 power snatch @ 75lbs, rest 0 sec

C3 – 15 OHS @ 75lbs, rest walk 4 min x 4
My cycle time for power snatch feels slower than it should. 
D1 – Standing scap circles x 4/direction

D2 – Serratus anterior wall slides x 8

rest as needed x 4

+

5 min AB @ 300-350 watts, rest 60 sec x 4

stopped on set 2, 

Into the first round of this I struggled to keep inside the wattage, during the rest I decided to call it a day, the output was not there today physically and mentally it started to wain I the 3rd set of the C piece. Was thinking about hitting the bike later in the evening but accepted the fact my body is tired today. Outside of the split squat, just a shitty performance day. I will accept it, get my rest, recovery and refuel and come back stronger on Friday

A – Ring tick tocks x 4, rest 2 min x 6these were fun but hard 

B1 – Ring hinge rows x 12 across (break if needed), rest 90 sec

all 12 

B2 – Archer pushups on rings x 8/side (16 total, break if needed to keep good positions), rest 90 sec x 5

all 16, didn’t get super challenging until the last few reps of set 4 and 5

C1 – Renegade rows x 24 (12/side), rest 90 sec

35

Took a step back today and decided to go lighter with better quality. I was able to stay in a better plank position the whole time, but the lighter weight did not make this any easier. 
C2 – DB neutral grip bench press x 24, rest 90 sec x 5

40 across 

+

AB 10 sec @ 400 watts

AB 10 sec @ 600 watts

AB 10 sec @ 900+ watts

rest 30 sec x 3

rest 3 min x 4 sets

this sucked. Set 3 did hit any of the 900watt markers. So I rested an extra minute for set 4 and completed it at wattage 
+

AB slow spin 10 min

(2 min foam roll on lats/side)done 

A – Hang power snatch – 1 rep every 60 sec x 20 (10 @ 165lbs, 10 @ 175)

165 felt fast and easy. 175 felt good, didn’t feel as fast and as snappy with the 165, but overall focused on hip drive. Pretty happy with this price today 

B1 – Squat clean x 5 for time @ 225, rest 15 sec

B2 – 15 thrusters AFAP @ 95lbs, rest 4 min x 4

Squat cleans felt better today than they did at last weeks 4. Rep 5 set 1 was a grinding reps, but none of the others felt as grinding. I feel cycle time was much better today, than last week, set 3 felt like the hardest. 

Thruster – afap felt slow, but I found a steady cycle time with very minimal pausing at the top. The last 4 reps or so I was bottoming out but never felt like I was going to lose it forward. Set 4 hurt so good. 

+

5 burpee box jumps to 30in

10 sec HARD AB

start a new set every 4 min x 5

took a while before I was ready to take on this challenge. It was easier to see the rpm’s than the watts, didn’t see first one, 2nd held 99, 100, 99, last one got to 102, but held 101. 

+

KB arm bars x 5/side x 4 sets, light load, rest as needed

35

+

Mobility work 20-30 min 

Done

A – Power clean tough double, less than 15 sec bt reps

260 for sure 

Hit 265 but without video reference of 2nd rep being a power or full I’m not completely sure 
B1 – Dbl kb front squat x 8-10 @ 70/hand, rest 30 sec (fast)

10 across, moved through 8 quickly and the last two were steady, not fast but not slow. 

B2 – Wallballs x 30 unbroken, rest 3 min x 5

Wall balls felt much easier today. Not sure if this was fewer reps on the KB squats, or factoring in that I couldn’t move the heavier KB’s faster relative to the double 50’s. 
C1 – Banded good mornings x 40

minimized range of motion very slightly to stay on tension 

C2 – Banded glute march x 100 steps, rest as needed x 3 sets

100 steps are stupid 

D – Dbl DB overhead carry 100ft, rest 60 sec x 8 (try to get both shoulders externally rotated)

Mobility work 20-30 min

35 – first 6 sets felt pretty solid, last 2 got really challenging

A – Back rack split squats x 6/side, rest 2 min x 5165 – 175 – 180 – 185 – 186

Balance was shitty today but felt stronger than I have here. I have been wanting 185 as soon as we started these progressions. 

B – Clean grip deadlifts – 5,5,3,3,1. no TNG reps, rest 3 min

290 – 305 – 335 – 345 – 375
C1 – 15 cal row @ 90-95% effort, rest 15 sec

33/1582/32

33.8/1547/30

33.6/1570/33

34.2/1525/30

C2 – 21 unbroken OHS @ 95lbs, rest 3 min x 4 sets

Avg right around 43-45 sec/set

D1 – Hanging shoulder circumductions x 8/direction

done 

D2 – Inverted trap 3 press x 8-10, rest as needed x 6 sets

done 

+

4 min AB @ 300-350 watts, rest 60 sec x 4

slow start sns fight in the first 2 minutes to stay in the goal range, then was fine the rest of the way. 

A – Skin the cat on rings x 14 reps for control, continue to challenge the positions
B1 – Ring hinge rows x 10-12, rest 90 sec

12-12-12-10-10

B2 – Archer pushups on rings x 6-8/side (12-16 total), rest 90 sec x 5

14 across, might have sacrificed some good positions had I gone for more 

C1 – Renegade rows x 20-24 (10-12/side), rest 90 sec

24 @ 50 – got a little sloppy and I swear bracing for this long and time under tension disrupts my stomach, and probably ate too recently on top of that 

24 @ 45 x 2

20 @ 45 x 2

C2 – DB neutral grip bench press x 20-24, rest 90 sec x 5

24 @ 35 x 3

22 @ 40 x 2

(aim for upper end of range on early sets, then dial back on later sets

+

AB 20 sec @ 350 watts

AB 20 sec @ 400 watts

AB 20 sec @ 450 watts

AB 20 sec @ 475 watts

AB 20 sec @ 500 watts

rest 3 min x 5 sets

much better on rx efforts today except the 3rd set when I truly felt like I was going to throw up when I got into the 475 interval. Never came up, thank goodness and I rallied 
+

Dbl DB overhead carry 100ft, rest 90 sec x 8

Did not get this in today

Video re-testsSingle arm KB overhead squat

Dbl arm KB overhead squats

belly to wall HS hold in hollow position

+

A – Hang power snatch – 1 rep every 45 sec x 20 @ 165lbs

good feel of hip drive and bar path today. Overhead position at times felt inconsistent, like that new range and searching for stability. 

Overall pretty happy that I moved the barbell the way I should. 

B1 – Squat clean x 4 for time @ 225, rest 15 sec

14-14-13-14 

All tng. Set 3 was tiring, set 4 last rep “felt” like it took forever to stand up 

B2 – 12 thrusters AFAP @ 95lbs, rest 4 min x 4

25-27-30-28

Definitely looking forward to this challenge today. Don’t know or recall if I had ever done tng cleans @ 225, or even 4 for that matter. 
Set 3 was the shittiest, set 3 of the squat cleans was the first set that I felt the bar pull me a little forward on the eccentrics, the thrusters from set 3 and 4 felt no where near fast, didn’t feel a ton of hip drive. 
+

6 burpees FAST

80ft prowler push @ 180

start a new set every 3 min x 6

meant to look at my watch every time after finishing but I was too busy trying to feel normal. This load was probably the perfect to achieve the stimulus of this piece. 

+

KB arm bars x 4/side x 4 sets, light load, rest as needed

35 across 

+

Mobility work 20-30 min

Done