Ben Plotnicki

AMRow 1k @ 90% aerobic effort (last 100m of each set are faster), start a set every 4:30 x 4

1:53.4

1:54.7

1:54.5

1:53.5

Low back got lit up this am. I spent a good 10-15 minutes before starting my warm up today making sure my hips were loose because i felt the potential of this happening. 

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Straight arm side bridge with top leg abducted, ALAP/side x 3 sets/side

PM

EMOM x 36

Min 1 – 6 bar MU’s

Min 2 – 3 strict HSPU + 6 kipping HSPU

Min 3 – 12 alternating pistols with 18lb KB in goblet position

Min 4 – 15 DB thrusters @ 30/hand

Min 5 – 18 Row cals

Min 6 – Rest

muscle ups were the easiest part for me today. 

Hspu- From rd 4 on, the strict hspu were a struggle 

Pistols – my legs felt zapped in rd 5

Thruster – felt tons of shoulder fatigue in rd 3, kept breathing under control 

Row – as I got more fatigued I had to work harder and harder but found a good rhythm 

Rest – my favorite station. 
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CARs full
about to start right now 

A – Squat clean – tough double, less than 15 sec bt reps285

285 “tough” double

The second lift might be defined as a little bit harder than tough. And that’s exactly what was going through my mind, “this is more than tough” should I keep fighting? YES OF COURSE!

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B – Front squat 5×5, rest 3 min (same weight across)

255

Could’ve maybe gone a little heavier, but after the second rep of the clean, wasn’t completely sure about 5 sets of the same challenging my load. 

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C1 – DB crossover step ups x 8/side, rest 1 min bt sides

45 across 

C2 – 1-arm overhead cossack squats x 6/arm, rest 1 min bt sides x 4 sets

I hate these 

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D – 15 min AB 250 watts, every 3 min do 15 sec @ 500-600 watts

legs were feeling pretty tired so this was the perfect way to finish the day. Felt like a good session today. 

AMAB 4 min @ 90% aerobic pace, last 25 sec are FAST. 3 min slow spin x 4 sets

134 heart rate range 

154 range with fast – had a hard time digging in for this one today. 

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1 legless rope climbs + 4 rope climbs , start a set every 5 min x 3

got more efficient and confident with each rope climb. 
PM

A – Clean pulls 3×3, rest 3 min

275-305-315

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6 rounds for time

25 cal AB

5 deadlifts @ 315lbs

10:40

Anytime I can do a deadlift workout at 315 it increases my confidence this is one movement and weight that has always intimidated me. 

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CARs full

Done with 3 reps of each

A – Muscle snatch x 3/Pressing snatch balance x 3 – 1 complex every 90 sec x 5 (light load)95 across

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B1 – Bench press x 4, rest 90 sec

205-205(3)-195 x 3

B2 – Wtd pullup x 2-3, rest 90 sec x 6 sets

62 x 3 x 3, 70 x 3 x 3

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3 rounds for time

Row 500m

15 pullups (chin over bar)

15 burpee box jumps (24in)

11:40
Rows 

1- 1:44.4 – 28spm

2- 1:54.4 – 20

3- 1:50.4 – 24

Off pull up bar rd 1 @ 2:13, Burpee at 3:44

Rd 2 off pull ups @ 6:27 

Only numbers I can remember 

Around rep 6 or 7 in burpee box jumps I could feel the slowing down start. Round 3 I pushed right through that
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C1 – Single leg hip thrust w/ 2 sec pause at top x 6/side, rest 60 sec

95 across 

C2 – Half kneeling hip flexor with glute squeeze on grounded leg x 30 sec/side, rest 60 sec x 4

done 

AM10 rounds @ increasing intensity

15 cal ski erg

6 C2B pullups

15:06

One, I wish I had everyday access to the ski erg, two I liked it a lot but not having as much exposure to it leaves not knowing what the comfortable and uncomfortable pace is. Could’ve pushed the middle rounds more. Round 7-10 kept cal/hr above 1100. As I picked up the intensity I don’t feel the calories wet any faster, smh. Felt hands start to tear, but didn’t let that happen. Rhythm on c2b got off a little in round 4, but regained. Assuming more to lack of volume in the past 4-5 weeks. Lats still pretty sore going into today so happy that it didn’t effect the 10 rounds today. 

PM

Olympic simulation (3 attempts at each, go on a 4 min clock, take 30 min after snatches to warm up clean and jerks)

Snatch – 195 – X – X – today was purely a lack of lat activation, primarily on the right side. 

C&J – 235 – there is something mechanical going on overhead. Clean felt good, unlike the lack of activation of the snatch I was struggling to be fast under the jerk, maybe some lat and shoulder activation as well but pushing under the bar aggressively enough. Footwork felt a little off at the heavier loads as well. Today it did not feel like weak stability as it has throughout this week. 
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Front Squat – 6,4,2,6,4,2. Rest 3 min

215-250-285-235-270-305-320 (did an extra set of 2, just wanted to prove to myself that I haven’t lost all my strength as much as this week has been a struggle)

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AB 10 sec ALL OUT, slow spin 2:50 x 4, rest 5 min x 2 sets

done on unmeasurable airdyne 

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AB 5 min @ 250-300 watts

done 

AMRow 1k @ 90% aerobic effort, start a set every 4:30 x 3

3:46.7 – 1:53.3/23

3:44.2 – 1:52.1/24

3:40.3 – 1:50.1/24
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Straight arm side bridge with top leg abducted, ALAP/side x 2 sets/side

the abducting leg felt like it wanted to cramp around 15 seconds, 20 seconds each side. 
PM

I showed my work today to a friend and he asked if my coach didn’t like me lol. 

Lats were super sore going into this today, assuming from deadlifts. So did extra lay activation and movement. Also going into this was a little intimidated by the hspu, knew we did a Burpee muscle up max rep in 30 seconds and remember I was consistently in the 3’s so I knew i would be consistent at 40s here. 

EMOM x 30

Min 1 – 4 burpee MU’s

Min 2 – 8 deficit HSPU (4in)

Min 3 – 12 alternating pistols

Min 4 – 16 box jump overs @ 24in

Min 5 – Rest
Was in a good groove until half way threw work and I realized I still had halfway to go, and took the wind out of my sails mentally. Regrouped and settled back in. 
Round 5 I missed the 8th handstand push up. Round 6 the rings were swinging too much that not sure I would’ve gotten in the 4th rep in time. That round of hspu I failed the 8th rep twice. All other felt pretty good. 
Pretty happy overall after the way this week has been. I did some evaluating and have been under eating so worked on getting that back up. 
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CARs full

done 

Probably one of the worst days of training that I can recall in quite some time. Pretty frustrated after today’s session. 
A – Clean x 2/Jerk x 2, rest 3 min x 4 sets (10 sec bt cleans)

could not lock anything out overhead above 205. Starting to get a little worried and nervous as this overhead instability has been going on for too long. Warming up it felt better today, but there was a huge lack of confidence moving forward. 

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B – Deadlift 5 sets of 3, rest 3 min (all heavy)

365-375-385-395-405(2)

This was a saving grace in my training. Off the ground didn’t feel like a major grind until 405, the negatives is where I felt the work on most. So fairly content here and don’t recall the last time we deadlifted for absolute strength straight up. 

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C1 – DB crossover step ups x 8/side, rest 1 min bt sides

40 across

C2 – 1-arm overhead cossack squats x 6/arm, rest 1 min bt sides x 3 sets

used a 10 lb dumbbell to make sure I was fighting for good overhead position. 

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D – 12 min AB cooldown @ 200 watts

done 

AMAB 3 min @ 90% aerobic pace, last 15 sec are FAST. 2 min slow spin x 4 sets

used heart rate to measure. 

135

150 on the FAST

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3 legless rope climbs for time, start a set every 4 min x 4

1:04

1:24

1:30 

Took a break after this round. I do not completely trust our ropes, they scare the shit out of me do to a little bit of slickness. My choice to take 4 minutes off was more about safety, not all on grip and pulling capacity but that did play a role. 

1:04 
PM

For time

50 DB ground to overhead @ 45lbs/hand (5:55)

50 Toes to bar (9:17) 8-8-8-7-7-7-5

50 row cals (12:29)

50 HSPU @ open standard fml 

20:21
One major thing I noticed today with my hspu is that I spent so much energy on my negative today. I also rested in the bottom position more than I should instead of just adapting quickly. Overhead stability felt better today but still frustrated with this a little. 

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CARs full

done 

celebrations are finally over, birthday cakes have been thrown away, and wine is done. Knew today was not going to be the best from the bad fueling but it turned out to be not as bad as I thought it was going to be. 
A – Squat snatch x 3 TNG reps, 6 sets, rest 2 min

155-165-170-175-180-185

Still feeling a little unstable overhead and it’s starting to frustrate me. 

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B1 – Bench press x 6, rest 90 sec

165-185 X 3

Lockout was shaky but pressing felt OK until the last 2 sets and it was just grinding for the last couple of reps. 

B2 – Wtd pullup x 3-4, rest 90 sec x 4 sets

53 X 4 X 2, 62 X 4 X 2

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For time

30 thrusters @ 95lbs

500m row

2:47
Thruster done @ :56

Row – 1:39.8 

Splits in 100’s (21.0 – 20.8 – 20.6 – 19.5 – 17.9)

Due to poor fuel in the tank I was afraid to kick the 500 too early, but in hindsight I could’ve kicked 100m sooner. The first 200 on the rower were just getting my legs under me. Thrusters didn’t feel like work until rep 18/19. 
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C1 – Single leg hip thrust w/ 2 sec pause at top x 6/side, rest 60 sec

Started at 95 but was struggling to hold contraction for 2 seconds. Finished at 75. 

C2 – Half kneeling hip flexor with glute squeeze on grounded leg x 30 sec/side, rest 60 sec x 3

Done

poor nutrition and sleep, but it was my birthday so I truly enjoyed some good fellowship and fun. Thorough run warmup with foot/ankle drills, dynamic mob for calves/hamstrings/groin, and then some progressive intensity 50m runs

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Run 800m @ 85%, start a set every 6 min x 4 (keep pace consistent)

3:54 – mis-estimated the distance so I pushed a little harder than I planned 

3:55

4:04 – closer to actual consistent pace 

4:05

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Run 400m @ 90%, start a set every 4 min x 5

1:47/1:48/1:50/1:48/1:45

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Run 100m @ 95%, start a set every 2:30 x 6

highs and lows around :14-:17

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Slow jog 10 min