Ben Plotnicki

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 

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

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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 

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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 
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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. 

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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. 

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

35

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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 

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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.