Ben Plotnicki

A – Every 20 sec x 30 – 1 strict C2B pronated pullup as high as possibleso mad that I realized I used a 40lb KB, wanted to see if I could duplicate the effort from last week at 50

B – Every 60 sec x 8 sets – 4 Dbl KB hang clean and jerk

first day these have felt really good. Alternated back and forth between 53 and 60lbs

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E2MOM x 6 sets

Row 14 cals

7 burpees over erg

(faster with each row, same pace on burpees with breathing as your pace-setter)

37.0/35.2/33.8/32.9/29.0/26.7

Rough times at end of burpee

58/58/58/56/50/48

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C1 – Chest supported DB reverse flys x 10-12, rest 1 min

12, then 15 x 12 x 3

C2 – FLR on rings with thumbs out x 40 sec, rest 1:20 x 4

done 

A – Deadlifts – 10 sets of 10 TNG reps @ 245-265lbs, rest as needed265 across – goal was 2:30 rest b/t sets. Set 8-10 was when it got tougher. But felt pretty solid here today. Done at globogym so last rep controlled the eccentric back down 

B1 – Banded high rows from seated x 30, rest 90 sec

these sucked but really good stuff 

B2 – Thoracic extensions from prone x 6-8 with hold at top, rest 90 sec

like being forced to do these 

B3 – Front rack walkout x 12 tough, rest 3 min x 4 sets

315

C – Goblet reverse alternating lunges x 20 reps, rest 2 min x 3 sets

heaviest single KB I had access to was a 50, so I thought it would be a wonderful substitution to do double KB front rack instead @45/hand. What a dumb idea on my part. Limiter was not the legs, even though they were tired, it was the breathing, holding the front rack and the low back fighting for an upright torso. 

D – 15 min AB @ progressive intensity (faster every 5 min, last 5 @ threshold pace)

no measurables on bike I used so put my faith in my unpredictable heart rate monitor. First 5 minutes were around 112-116, next 5 we’re 122-127 bpm, last 5 were 138-147bpm. 

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   

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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. 

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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. 

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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.