Ben Plotnicki

A – MU beat swing practice – 15 sec progressing intensity beat swings into 1 hip pull, start a set EMOM x 8really positive feedback from this starting out today. 

B – MU clusters – 3.3.2 x 3, rest 30 sec/3 min 

PractIced tightening up my kip today, beat swings had a ton of carryover. 2nd set of 3 in the last set was the first that i felt i had to work for. I feel some small progress but part of that is comfort and exposure

C1 – Bent over single arm DB row x 10, rest 90 sec

80 across 

C2 – Single arm neutral grip DB bench press x 8, rest 90 sec x 4

60 across 

D1 – Archer pushups on rings x 8/side, rest 60 sec

these felt more natural today

D2 – Uneven ring pullups x 4/side, rest 60 sec, 3 sets

why are these so damn hard

E – Row 400m @ 85%, start a set every 3 min x 5

1:25/1:24/1:24/1:24/1:25

AMRow 18 min @ 1:55-2:00/500m pace, hop off every 3 min to do 6 deadlifts @ 225lbs

heart rate stayed around 140, then to 150/160

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20 min hip/hamstring mobility
PM

A – Snatch – Build to 4 singles @ 85%, rest 2 min (stay in catch 2 sec each rep)

190 – felt confident and comfortable with load here. 

B – Clean x 1/Jerk x 2 – 4 complexes @ 80-85%, rest 3 min (stay in jerk position 2 sec each rep)

245 – did not feel confident and comfortable with the load. Did 1 power jerk and 1 split jerk. It was receiving the barbell after the first overhead that was off. Holding in the power jerk got challenging in set 3. Split did feel good, and felt decent speed under. 

C – Back Squat – 10 sets of 3 @ 70%, rest 90 sec

265 – felt fast, smooth and solid. Pretty happy that this felt the way 70% should feel. 

Had to do the following at home. 

D1 – Single leg glute airplanes x 3 SLOW rotations, rest 1 min (can hold on to support if needed)

D2 – Banded glute bridge hold x 30 sec, rest 1 min x 3 sets

E – Single arm farmer carry heavy 30 sec/side, rest 30 sec bt sides x 4 sets

since I had to do at home I only had access to a 2 pood kb. 

PAILS/RAILS overhead shoulder flexion and sleeper stretch – 1 min – 10 sec @ 80% – 30 sec – 10 sec @ 80% (1 time through for each arm/stretch)sleeper stretch feels really good!

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TGU – 20 alternating reps not for time @ 53lbs

not for time is perfect here for me so I don’t lose my focus with the TGU. 

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3 rounds for time

Row 400m

12 C2B pullups

12 burpee over box (20in)

11:51

Holy shit this was hard. First of all, my phone said it was 100 degrees and I swear it was more than that. So that made it hard to breath and I have yet to acclimate to the increase in temp. My c2b’s felt so off. First 12 were unbroken and did not feel fluid at all. Broke them up after round 1, hand tolerance is not back yet either, felt a little more fluid in round round 3 back that’s because I took my time, but I’m sure following the row had something to do with it. The burpee box sucked the life out of me. 
I would like to forget that this workout never happened. 

A – Banded strict HSPU – 10 sets of 3, not for time, rest as neededdone, set 7 on became harder to lockout so just took a little longer breaks

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AB 18 min @ 250-300 watts, hop off every 3 min to do 6 straight leg strict toes to bar at slow tempo

5th set became harder to keep consistent slow tempo on all 6 reps, it happened around rep 5

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B1 – BB skull crushers x 8-10, rest 1 min

75 across 

B2 – Bent over BB row x 8-10, rest 1 min x 3

135 x 10 – did 2 with primates grip and one with supinated 

C1 – Teacup rotations x 3/direction/side

the internal rotation is the hardest part for me here. I have been spending a ton of time working on loosening up my pecs, and shoulder to improve my external rotation and that has improved greatly but I see a definite need for internal rotation improvement. 

C2 – Bent over thumbs up DB reverse flys x 8-10, rest as needed x 3 sets

10 for 8 reps 

Focused on pause/holding contraction in the top position. 

A – Power snatch from blocks above knee – 1.1.1.1 x 4, rest 10sec/2 min (75% ish effort, good turnover)150 across 

B – OHS with banded KB’s @ 32X1 tempo x 3-4, rest 2 min x 4

65 on barbell + 26’s for KB

Hardest part on this was control the kb’s at the top 1 second 

C – Front Squats – 10×3 @ 70% 1RM, rest 90 sec

245

I spent the first 5 sets feeling like I still was lifting with swinging kb’s

D – 100 bar over burpees for time

do you not like me?

8:26

51st rep started at 4:06, first 25 were done I the mid 2:20’s, 75 at 6 something. 

Started off with a metronome but didn’t practice with it enough to keep the rhythm 

Limiter here was legs were a little tired, upper body pushing never felt like a limiter. Should’ve done quite a few practice reps on the metronome. I had it set at 6, my average was 5.06, based on the first 50 where the avg was roughly 4.9. With practice could’ve held and maintained 5 second metronome for most of it and made a strong push the last 20 reps or so. 

E – Passive hang from pullup bar 6 sets of 30 sec, rest as needed

done

A – MU beat swing practice – 12 sec progressing intensity beat swings into 1 hip pull, start a set EMOM x 8-10B – MU clusters – 2.2.2 x 3, rest 30 sec/3 min (focus on fast turnover and using legs to kip out of dip)

had to wipe the cobwebs off of the first set and then felt solid after that. 

Muscle up cluster
C1 – Bent over single arm DB row x 6-8, heavy, rest 90 sec

80 x 8 – that’s the highest db I have access to

C2 – Single arm neutral grip DB bench press x 6-8, rest 90 sec x 3

60 x 8 – hardest part here was balance and stability on the bench 

D1 – Archer pushups on rings x 6/side, rest 60 sec

way harder with the right arm straight and pushing through the left arm. 

D2 – Uneven ring pullups x 3/side, rest 60 sec (top ring 8-10in higher than bottom ring). 3 sets

whatever arm I did second was always the hardest 

E – Run 400m @ 85%, start a set every 3 min x 5

1:40 was my average. Form broke down a little in the 4th set, leading to a little hamstring tendon discomfort. Lack of exposure to higher pace running I’m sure. 

had to train super early in the am so was happy with how the day went based on circumstances. A – Back squat 3×3, heavy, rest 3 min

315-325-335

325 felt the best and strongest. 335 was definitely heavy and a grind but think I could have gone 10 more lbs, definitely more if it was later in the day. 

B – Every 90 sec x 5 sets

12 thrusters @ 95lbs

22-24-24-25-23

C – Glute ham raises – accumulate 30 quality reps, not for time

done 

D – Banded march – 60 steps, rest 3 min x 2 sets (keep hips square, raise leg high and to the side but keep tempo high)

the bands I have access to are shitty and no low attachments so will play with this a couple more times to find the best set up. 

So excited for this day to come that I am back training. 

A – Squat snatch – 12 singles @ 70%, take a rep every 45 sec, stay in catch for 2 sec each rep

160 – holding the bottom was not a problem, was a little shaky overhead in the beginning but that improved drastically as the sets progressed. 

I broke the rules today and just wanted to see so I did a single at 185 and 195, timing and speed of the pulls were a little off but felt pretty good physically and especially mentally. 
B – Pressing snatch balance x 4/Sots press x 4, rest 3 min x 3 sets (light load)

65-75-85

No stability issues here at all. 
C1 – Wide grip strict pronated pullups x 4, rest 90 sec

I’m assuming this was activation piece?

C2 – Planche lean x 30 sec, rest 90 sec x 4

had to turn my hands to a neutral position. Not sure the exact position that gymnast use here. 
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EMOM x 12

4 burpee box jumps (20in)

6 C2B pullups

Mechanics, consistency and fluidity started to break down in minute 10, more so because I was trying to protect my hands but I was also trying to rush and force the speed instead of just letting it flow. Minute 11 got back on track. Minute 12 was a little bit forced. 

Avg time per round was :22-:24. 

4/18/2016A – Zombie squats – 3 reps EMOM x 10 (moderate loading)

135 across 

Focused on glute activation and explosive drive out if the bottom

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B – 3 sets for times, rest walk 2 min bt sets

15 russian swings @ 2pd

15 box jump overs @ 20in

:48 – :46 – :44

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C – Air bike 20 min @ EN1-EN2 (140-150b/m)

hop off every 4 min to do 3 deadlifts @ 225 + 24 DU’s

Bpm hung out between 137-143

I loved this, felt good high but sustainable breathing. 

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D – Banded glute bridge hold accumulate 4 min

had to do much later in the day but got it done