Ben Plotnicki

A – Back rack split squats x 5/side, rest 1 min bt sides x 4 sets each (build in load from last week)165 – 170 – 175 – 177

This was a serious grind 

B – Floating deadlifts 6 sets of 5, rest 2 min

225 across, these suck when you stay disciplined on all reps

C1 – Single leg opposite arm KB RDL x 6/side, rest 90 sec

60 across – balance was shitty today 

C2 – Hanging L-sit ALAP, rest 15 sec (try to get past last weeks sets)

15-14-13-13 

Last set ended up resting longer than rx’d, someone was talking to me. Also, my ab/hip flexor on my right side felt really uncomfortable on the first set, could’ve fought longer but that discomfort was a little uncool. It didn’t bother me if I went to a tuck so it didn’t scare me too much 

C3 – Toes to bar AMRAP (-1), rest 90 sec x 4

18-15-14(made a half ass attempt for rep 15) – 14

D1 – Hanging shoulder circumductions x 5/direction

good control here today 

D2 – 1-arm bottoms up overhead KB carry x 100ft/side, rest 1 min bt sides x 4 sets

should’ve video’d these last week because position felt good here today 

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3 min AB @ 300-350 watts, rest 90 sec x 4

like this progression of less rest, it was sustainable work to stay in this zone, but felt good to work hard here and no I was going to be ok. 

A – Dead hang to inverted to tucked front lever negative on rings x 15 reps for quality, not for timeDid 3 rounds 1 rep every 45 seconds w/2 min rest b/t. 

Felt this structure helped keep quality high, and focusing on good positioning, control and activation 
B1 – Ring hinge rows x 8, rest 90 sec

felt much more natural this week 

B2 – Archer pushups on rings x 5/side (10 total), rest 90 sec x 4

C1 – Renegade rows x 16 (8/side), rest 90 sec

45 across 

C2 – DB neutral grip bench press x 16, rest 90 sec x 4

60 across 

Had to do set #4 after rowing due to class needing rowers so I had to jump on one before they all got used up 

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EMOM x 12

Row 10 cals in <30 sec

set intervals up so today was more accurate on time to complete 10 Cals, but still felt a little harder this week. 27-28 seconds on avg

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Planche lean 30 sec on, 90 sec rest x 6

done 

A – Hang power snatch double – 1 set every 90 sec x 8177

B – Back squat – build to a 10RM

290

(rest exactly 3 min)

C – Back squat – 10 reps @ 95% of B

275

(rest exactly 3 min)

D – Back squat – 10 reps @ 90% of B

262
All of these had that perfect amount of suck to make them all super shitty. 
E1 – Reverse hyper x 15

done 

E2 – Side to side cossack squats x 6/side

my legs were super tired but 6/side today was perfect 

E3 – Straddle leg lifts x 5-6 into iso hold ALAP, rest as needed x 3 times through

quads and TFL wanted to cramp up, so the hike wasn’t very long at all. 

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Mobility work 20-30 min

done, and floated in the lake for about 30 minutes as well. 

A – 15 min to find a front squat 1RM335

Got greedy and went for 345, felt good and in control on eccentric, shifted forward after hitting bottom and no way to grind through 

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50 front squats for time @ 60% of A

@ 201

6:16

14-(24)-30-36-41-45-50 

????? Pretty sure this was how my sets/reps went down. If reps aren’t accurate this is definitely the amount of sets it took 

The rules led me to having no plan, and just going for it. My rack position suffered a couple of times, left wrist was a little irritated, wanted to have a killer instinct past 30, but had i pushed to that place would’ve missed for sure. 30 second rest wasn’t a huge deal until starting the set after 36, wanted a few more seconds (stayed true though), also at that point I just wanted to finish and wanted in two sets, but just wasn’t going my to happen, would’ve missed. 
Rules

– Each set must be as close as possible to max effort without failing, basically AMRAP (-1). 

– Rest times between sets is EXACTLY 30 sec from the time the bar goes in the rack to when it comes back out. 

– scores are time to completion and as few sets as possible

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15 min easy bike

Had to row, no bike access this saturday. Not at my normal spot today. 

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15 min easy mobility on hips and back

done 

mobility protocol was harder today as the upper body had a little soreness. Had to do the bulk of the work in a separate session. A – Back rack split squats x 5/side, rest 1 min bt sides x 4 sets each

165 across 

B – Floating deadlifts 6 sets of 4, rest 2 min

185 x 2, 215 x 2

Was focusing on consistency 

C1 – Single leg opposite arm KB RDL x 5/side, rest 90 sec

53-62-62-53

C2 – Hanging L-sit ALAP, rest 15 sec

15-13-12-8

C3 – Toes to bar AMRAP (-1), rest 90 sec x 4

17-14-13-12

Holy shit it was hard to keep my core tight in the back swing of the kip. 

D1 – Hanging shoulder circumductions x 5/direction

D2 – 1-arm bottoms up overhead KB carry x 100ft/side, rest 1 min bt sides x 3 sets

20

walked slow and short steps to focus on keeping my ribs down while pressing up and pulling back. 

+

3 min AB @ 300-350 watts, rest 2 min x 4

hovered between 318-324

KB OHS Assessment
A – Dead hang to inverted to tucked front lever negative on rings x 12 reps for quality, not for timehad to take more time towards the end as I got a little sloppy. Negative felt good with a 2-3 second hold in tucked front lever position 

B1 – Ring hinge rows x 6, rest 90 sec

these were good but deceptively challenging 

B2 – Archer pushups on rings x 4/side (8 total), rest 90 sec x 4

felt good here today 

C1 – Renegade rows x 12 (6/side), rest 90 sec

45 – holy ab stability 

C2 – DB neutral grip bench press x 12, rest 90 sec x 4

60 across 

+

EMOM x 10

Row 10 cals in <30 sec

about 25-26 second avg. 

+

Planche lean 30 sec on, 90 sec rest x 4 (turn hands out as much as you can)