Ben Plotnicki

A – MU skill work, 8-10 min of practice, working in sets of 2-3Did 3 reps OTM for 9 minutes and on the 3rd rep, i felt my skin separate. So i stopped, pissed me off quite a bit as this keeps happening when practicing and it has continuously been around rep 25+

B1 – 3 front squats, rest 15 sec

245-255-265-275-285

B2 – 6 box jump step down 30in, rest 3 min x 5

Step downs are always hard for me at 30”, the only thing I can figure is my femur length. Step off to a lower box if that’s ok, made cycle time of the 6 reps faster

C – Half kneeling 1-arm landmine row x 6/arm, rest 1 min bt sides x 3 sets

25, 40 x 2

D1 – SIngle arm banded tricep pulldown x 18/side, rest 1 min

done

D2 – Banded face pulls x 12, rest 1 min x 3

done

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10 hard strokes rower, 10 strokes easy

20 hard strokes rower, 20 strokes easy

30’s

40’s

30’s

20’s

10’s

(record total distance)

3797 
This wasn’t as bad as I thought it would turn out. On the first 30’s, held around a 1:41 that was probably the toughest round mentally, 40’s around a 1:42, and on the back end I had a good groove and some trust. 30’s @ 1:39, 20’s & 10’s @ around 1:35-1:37

Granite Games workout #3

173
C2b started good, but ROM isn’t very efficient right now. Ton of wasted energy by killing and pulling too much as I am making contact too high. This created additional fatigue. Along with the pairing of deadlifts and c2b smoked my lats. Hspu felt like a break. Did 7/5 from the beginning, almost wish I would have gone for it all the way even from the beginning. 
Had a good warm up, but should’ve set my camera up during warm up. Cooled down as I got that set up. It was also extremely hot in the gym, definitely effected my breathing as well. Mentally felt good until I could feel the c2b fatigue.  

Got today in much much earlier than normal training sessions, so started out slow but felt pretty good overall. A – Hang Squat snatch double – 1 complex every 90 sec x 6

185 – missed one poor positioning and a little stiff overhead this morning. Some good speed on some and others weren’t as a efficient but still comfortable with the load. 

B – Hang Squat clean – 1 single every 45 sec x 8

245 x 4, 255 x 4

Found better speed here and good turnover, felt that added 10 lbs in the middle would be a good challenge while maintaining good speed and mechanics. 

C – Single leg knees touching good morning x 5/side, rest 1 min bt sides x 3 sets

Empty barbell. Found that rom was better on right leg, when left leg is normally stronger and has better balance. 

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For time

30-20-10

Air bike cals

HR pushups

40 DU’s each round

7:58
Middle round was toughest on me mentally. AB took 1:10, when first round took 1:19, I know dubz are a strength of mine and should’ve mentally thought of them as rest instead of just moving through them. Didn’t think about that until set 2, so I decided I was going to push through the 10’s, 21 seconds on AB, wanted to push it harder. It’s also nice to use an AB that has the measurables. Didn’t have a junkyard dog mentality on the hr push up either. 

A1 – Alternating cossack squats x 20A2 – Single leg sorenson hold 8-10 sec/side

A3 – Standing banded abductions x 12/side

A4 – Seiza sit with heels touching 45 sec

A5 – Pancake stretch with neutral spine 45 sec, rest as needed x 4 times through

B – Hollow rocks, 1 min on 2 min rest x 5

C – Band pull apart super series

D – Ido Portal squat routine in full
All done. Did not doing the Cossack work weighted this week. Legs are a little sore and tired today. 

GG #2 and thorough cooldownWorkout #2
310
Haven’t watched the video yet but can remember my general plan and think I stuck close to it. 

Not super disappointed here for various reasons, and not using them as excuses by any means they just are what they are. Row and walk ball felt good, sto did 5 sets of 8, and 5/5. Goal was to rest 10 seconds and probably took 4-5 seconds to pick up the barbell and get into the next rep. Didn’t feel major shoulder fatigue until the last 10 reps. Going into box jumps I felt my limiter was more my quads than my breathing. Tried a couple of box jump with step downs and it would’ve taken so much longer and energy out of me, didn’t trust it. Went to step ups to be safe. 

I know I’m not fueling appropriately these past couple of weeks and know we haven’t been too super focused on overall engine work. Was worried about my pressing/shoulder endurance going into this but with the conservative approach minimized that weakness. Haven’t analyzed how long those reps took but feel better about it, but definitely needs to improve.