Ben Plotnicki

A – Dead hang to inverted to tucked front lever negative on rings x 20 reps for quality, not for timecheck 

B1 – Ring hinge rows x 8, rest 90 sec

Check 

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

check 

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

50

C2 – DB neutral grip bench press x 16, rest 90 sec x 5

65-65-65(14)-60-60(14)

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EMOM x 14

Row 10 cals in <30 sec

this was work today from round 9 on. Never any worries of not making under 30

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Dbl DB overhead carry 100ft, rest 2 min x 5

@ 30, main focus was keeping the rib cage down. 

A – Hang power snatch – 1 rep every 45 sec x 20 @ 155lbsfelt good here, really tried to focus on speed and hip drive 

B1 – Wallballs x 15 to 12ft, rest 30 sec

B2 – Front squat x 5 tough (heavy but no grinding and no big pauses), rest 3 min x 4

wall balls felt pretty easy, but round 3 rep 10/11ish got a little sloppy. Wall ball target is only 2 inches wide so not much margin for error and this is where I got sloppy 

205 on front squat – definitely felt heavy, no grind at all, maybe could’ve gone a little more today but not much 

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5 burpee box jumps to 30in

12 sec sprint on bike

start a new set every 4 min x 4

first round hit 1200 watts, tried to get back there the last 3, but I believe I only got up to 1176

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KB arm bars x 3/side x 3 sets, light load, rest as needed

20 and 35 lbs 

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Mobility work 20-30 min

done

A1 – Wide grip pullup negative with 20 sec eccentric x 1, rest 90 secFelt like an eternity

A2 – Belly to wall hold in hollow body 35 sec, rest 90 sec x 5 

If 40 seconds is next week, I think I am going to fast the day before. Holy shit this was a fight.

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

This sucked, but at least you know you aren’t going to hit muscle failure

B2 – Banded strict press @ 21X2 x 5-6, rest 2 min x 4

65-70-72-75

Done at a different gym, so using a newer set of bands that I had to feel out

C – Overhead yoke carry x 50ft, start a set every 90 sec x 8

Did a circuitous 50ft route with 2 banded KB @ 35/side 

Way worse than the yoke has ever been

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

Done at home

D2 – Foam roll thoracic extension with resistance – 35-40 sec of good tension, rest as needed x 3 sets each

Same
On a very positive note, the little annoying clavicle issue that I was having is slowly going away. The stretching protocol is definitely helping that. I still think it’s too early to see results. Same does I have been rushed and have to pick and choose which movements I use, but I get at least 5-6 of them every day when I am rushed for time. 

A – Power clean cluster – 1.1.1.1.1 x 4, rest 10 sec/90 sec215 – 217 – 220 – 225

Set 2 and 4 felt the best. The set at 225 really focused more on driving rough my heels, good torso position and hip drive. It was nice to finish on a string not me here. 

B – Back squat – build to a 10RM

(rest exactly 3 min)

305

Didn’t think I was going to finish all 10, rep 10 felt like trying to finish a 1RM

C – Back squat – 10 reps @ 95% of B

(rest exactly 3 min)

289

D – Back squat – 10 reps @ 90% of B

275
Knee tracking was not pretty from rep 8 or so on. 
E1 – Reverse hyper x 15

E2 – Side to side cossack squats x 6/side

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

will make up this evening
Will not have access to to yoke tomorrow so did that with reverse hyper work. I know it will not achieve the same stimulus as it would being in the middle of tomorrow’s work but didn’t want to miss the work completely. Is there anything else I can add tomorrow in its place?

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Mobility work 20-30 min

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

+

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. 

+

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. 

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

hovered between 318-324