Ben Plotnicki

Trained earlier than normal and not under the best amount of sleep
A1 – Wide grip pullup negative with 15 sec eccentric x 1, rest 90 sec
15 seconds felt like an eternity
A2 – Belly to wall hold in hollow body 30 sec, rest 90 sec x 5 (film your first one for your own benefit to ensure your position is coming through the shoulder girdle and not overextending the spine)
Set 3 this got to be really demanding. But position in video doesn’t look too bad at all
B1 – Wide grip banded PVC lat pulldown from seated x 15-20 (maintain hollow body), rest 60 sec
20 across, it was definitely a fight to keep hollow and good pvc path
B2 – Banded strict press @ 21X2 x 6-8, rest 2 min x 4
65 x 6 across, focused on tight glutes and ribs locked down in overhead position, negative was a bitch, and it was a fight for rep 5 & 6 each round
C – Overhead yoke carry x 50ft, start a set every 90 sec x 6
sucked
D1 – Chest down trap 3 raise with DB @ 30X1 x 6/side
8lbs – that little clavicle annoyance was present today on the left arm, 1 second hold was also a fight on the left arm. Could’ve done a little more weight on the right
D2 – Foam roll thoracic extension with resistance – 30 sec of good tension, rest as needed x 3 sets each
Really focused on good external rotation

EMOM x 28
Min 1 – 40 sec row @ 2k pace
Min 2 – 10 alternating 1-arm KB snatches
Min 3 – 8 BBJO @ 24in
Min 4 – rest
+ (immediately at 28 min mark)
3 min progressive intensity row for cals
(get faster every min, then again the last 20-30 sec to empty tank)
61 or 62, I have forgot not
Low 1000’s 1st min
Upper 1000’s low 1100’s 2nd min – tried to fight to stay in the 1100’s but dipped a few times
1200 for the first 30, the next 15 was in 1500, the last 15 was 1800

This session sucked. I am adjusting to the humidity and I was stuck in a corner, I kind of miss the dry heat because you didn’t need as much chalk, lol. Row pace for most sets was 1:39 – 1:41. Alternating kb snatch is always a challenge of quick smooth transition.
+
20 min upper body mobility (include doorway stretch for pec, quadruped thoracic rotations, and 1-arm thoracic bridge flow)
Done

A – Power snatch cluster – 1.1.1 x 4, rest 8 sec/2 min
180, 185 x 3
Last set got a little sloppy through a little lack of focus on my setup
B – Front squats – 4 sets of 8, rest 2 min (same load across)
225
Might have bit off a little more than I could chew, but grinded through it.
C1 – Single leg RDL x 6/side, rest 60 sec
55
Balance was a little off today but got better as the sets went on.
C2 – Single leg hip CARs x 3 rotations/side, rest 60s sec x 3
done
D – 10 min air bike @ 75-80%, rest 2 min x 2
First 10 minutes was way better effort than second. I did tell myself though, when doing longer monotonous stuff I need to find ways to stay more focused and dialed in. So that is a work in process but definitely a better mind set.

Oly tech and anaerobic power session, body shape drills as finish

A. Heavy single C&J
Felt pretty good here, not super fast, but felt efficient so I went for it.
285

Made the clean at 295, dipped too deep for the Jerk, leading to poor footwork and a bad miss.

B. for time
30 cals on assault bike
25 KB swing @ 53
20 burpee box jump over @ 24”
25 KB swing @ 53
30 Cals on assault bike
6:27

This had a high level of suck and wanted to go fast on the bike on the back end but legs were pretty toast. Did it with three other friends so it was definitely fun to do when I knew I needed to push hard and didn’t want to

C. Band pull apart series
D1. teacup rotations
D2. bent over db rev fly x 12 reps x 3 sets

A. Work to a tough single power snatch,
185 for 4 sinlges

B. 2 full rounds of GG #5
5 min rest b/t rounds

2:18
2:30

Round 1 – Dubz unbroken, 6/1 on muscle ups, not super efficient, taped up my hand and babied it a little. Power snatch elevated my heart rate as I did fast singles.
Round 2 – Dubz unbroken, 4/3 on muscle up, felt much more efficient this round. Done with the 4th rep @ 1:13 and waited to start the next set at 1:30. Tried to slow the power snatch down a little, so will come up with a good work:rest plan here.

C. 5 rounds at EN2 pace
250m Ski Erg
30’/each direction monster walk

D1. Banded Adduction x 12/leg
D2. Glute Bridge march x 6/leg x 3 sets

All completed
A1 – Alternating cossack squats x 20
A2 – 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 5 times through
B – Hollow rocks, 1 min on 2 min rest x 6
C – Band pull apart super series
D – Ido Portal squat routine in full
E – 200m accumulated sandbag carry in bear hug, heavy load
done with I believe 110-120 pound bag. felt my low back working super hard in this, but helped it feel so much better when finished.