Ben Plotnicki

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

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. 

+

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. 

+

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 

+

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 
+

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
+

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. 
+

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. 

+

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