Ben Plotnicki

A – Skin the cat on rings x 14 reps for control, continue to challenge the positions
B1 – Ring hinge rows x 10-12, rest 90 sec

12-12-12-10-10

B2 – Archer pushups on rings x 6-8/side (12-16 total), rest 90 sec x 5

14 across, might have sacrificed some good positions had I gone for more 

C1 – Renegade rows x 20-24 (10-12/side), rest 90 sec

24 @ 50 – got a little sloppy and I swear bracing for this long and time under tension disrupts my stomach, and probably ate too recently on top of that 

24 @ 45 x 2

20 @ 45 x 2

C2 – DB neutral grip bench press x 20-24, rest 90 sec x 5

24 @ 35 x 3

22 @ 40 x 2

(aim for upper end of range on early sets, then dial back on later sets

+

AB 20 sec @ 350 watts

AB 20 sec @ 400 watts

AB 20 sec @ 450 watts

AB 20 sec @ 475 watts

AB 20 sec @ 500 watts

rest 3 min x 5 sets

much better on rx efforts today except the 3rd set when I truly felt like I was going to throw up when I got into the 475 interval. Never came up, thank goodness and I rallied 
+

Dbl DB overhead carry 100ft, rest 90 sec x 8

Did not get this in today

Video re-testsSingle arm KB overhead squat

Dbl arm KB overhead squats

belly to wall HS hold in hollow position

+

A – Hang power snatch – 1 rep every 45 sec x 20 @ 165lbs

good feel of hip drive and bar path today. Overhead position at times felt inconsistent, like that new range and searching for stability. 

Overall pretty happy that I moved the barbell the way I should. 

B1 – Squat clean x 4 for time @ 225, rest 15 sec

14-14-13-14 

All tng. Set 3 was tiring, set 4 last rep “felt” like it took forever to stand up 

B2 – 12 thrusters AFAP @ 95lbs, rest 4 min x 4

25-27-30-28

Definitely looking forward to this challenge today. Don’t know or recall if I had ever done tng cleans @ 225, or even 4 for that matter. 
Set 3 was the shittiest, set 3 of the squat cleans was the first set that I felt the bar pull me a little forward on the eccentrics, the thrusters from set 3 and 4 felt no where near fast, didn’t feel a ton of hip drive. 
+

6 burpees FAST

80ft prowler push @ 180

start a new set every 3 min x 6

meant to look at my watch every time after finishing but I was too busy trying to feel normal. This load was probably the perfect to achieve the stimulus of this piece. 

+

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

35 across 

+

Mobility work 20-30 min

Done 

A – Back rack walking lunges x 12 steps, rest 2-3 min x 5 sets135 – 155 – 165 – 175 – 185

185 wasn’t as clean and as smooth as the others, knee got a little irritated at me, I think it was more that I had a harder time on the eccentric loading in the lunge. 

B – Clean grip deadlifts – 6,6,4,4,2. no TNG reps, rest 3 min

275 – 295 – 325 – 335 – 355

355 was not pretty 

C1 – 15 cal row @ 90-95% effort, rest 15 sec

35.8 – 34.6 – 35.4 – 30.3

C2 – 18 unbroken OHS @ 95lbs, rest 3 min x 4 sets

these felt much better than the 15 last week 

D1 – Hanging shoulder circumductions x 8/direction

D2 – Inverted trap 3 press x 8-10, rest as needed x 5 sets

+

3:30 min AB @ 300-350 watts, rest 60 sec x 4

goal was to hangout and stay as close to 330 as I could. Pretty successful with that for the most part 

A – Skin the cat on rings x 12 reps for control, push the back lever position as much as mobility allowsIn a back lever, thumbs are supposed to be pointing out correct? Not sure if I don’t trust this position, or thats where my mobility has not allowed me to get in the right position. Regardless of hand position, I still pushed for that aggressively in a tuck 

B1 – Ring hinge rows x 10, rest 90 sec

B2 – Archer pushups on rings x 6/side (12 total), rest 90 sec x 5

rep schemes on these today were perfect. As I got into set 3-5, I was working so hard to stay mechanically perfect, tight and in control of the movement. Set 5 was a good quality a fight for sure. 

C1 – Renegade rows x 20 (10/side), rest 90 sec

40

C2 – DB neutral grip bench press x 20, rest 90 sec x 5

50

same to be said here as previous, the higher rep schemes were a great mental and physical challenge today. 

+

AB 20 sec @ 350 watts

AB 20 sec @ 400 watts

AB 20 sec @ 450 watts

AB 20 sec @ 475 watts

AB 20 sec @ 500 watts

rest 3 min x 4 sets

failed to stay in the 450 & 475 range on those sets(on 450, dipped to 416 to 448, on 475 dipped to 461 a few times), 500 watts was in the mid to high 500’s. I’m sure part of this is the familiarity of different rpm’s/wattage. But overall this sucked and I can’t wait to do it again. 

+

Dbl DB overhead carry 100ft, rest 2 min x 6

35, felt much better today. 

A1 – Wide grip pullup negative with 24 sec eccentric x 1, rest 90 secA2 – Belly to wall hold in hollow body 40 sec (make sure you fast), rest 90 sec x 5 

surprisingly enough this pair felt much easier today and I did quite the opposite of fasting the past 12 hours. 

B1 – Wide grip banded PVC lat pulldown from seated x 20, 1 sec squeeze at bottom of each, rest 60 sec

done

B2 – Banded strict press @ 21X2 x 5-6, rest 2 min x 5

75-77-78-80-82

C – Overhead yoke carry x 50ft, start a set every 60 sec x 10 (or the banded setup from last week)

I got to use the Yoke today. what a relief

D1 – Chest down trap 3 raise with DB @ 30X1 x 8/side

done

D2 – Foam roll thoracic extension with resistance – 35-40 sec of good tension, rest as needed x 4 sets each

done

8/19A – Power clean cluster – 1.1.1.1 x 5, rest 8 sec/90 sec (all at 225, note shorter rest)

I actually loved the shorter rest b/t reps, made me stop relying on a dynamic start. 225 felt pretty good and crisp as I got tired my lifts got better as my timing, hip drive and overall mechanics felt like they got more crisp 

B – Bottoms up front squat 1.1.1 x 4, rest 10 sec/2 min

235-245-255-265 

Last set @ 265 was hella tough, and the 2nd and 3rd reps felt like they were in slow motion. 

C1 – Dbl kb front squat x 10 @ 53/hand, rest 30 sec (fast)

Done

C2 – Wallballs x 30 unbroken, rest 3 min x 4

it was always around rep 22/23 that I felt my shoulders, legs were good. Last set sucked as my legs were getting pretty tired. But in a twisted way I really enjoyed this 

D1 – Banded good mornings x 30

check 

D2 – Banded glute march x 60 steps, rest as needed x 3 sets

look at this sexy guy!!!!!

+

Mobility work 20-30 min

done

A – Back rack split squats x 5/side, rest 1 min bt sides x 5 sets each175-177-178-180-182

Balance felt much better today, not as much of a grind as last week was but still heavy. 

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

225 x 2, 235 x 4

C1 – 15 toes to bar, rest 30 sec

avg time was 20-21 seconds. 

These felt really good, 

C2 – 15 OHS @ 95lbs, rest 2-3 min x 4 sets

from reps 9/10 on trusted that I was going to be okay and kept moving fast.

D1 – Hanging shoulder circumductions x 6/direction

done 

D2 – Inverted trap 3 press x 6-8, rest as needed x 4 sets

these were super hard 

+

3 min AB @ 300-350 watts, rest 60 sec x 4

rounds 2-4 was holding 330-345 on watts, felt good and sustainable.