Ben Plotnicki

AMRow 21 min @ 1:55-2:00/500m pace, hop off every 3 min to do 5 deadlifts @ 245lbs

Time seemed to pass much faster today than last Saturday 

+

20 min hip/hamstring mobility

done 
PM

A – Snatch – Build to 3 singles @ 85%, 2 singles @ 88%, rest 2 min (stay in catch 2 sec each rep)

190 – 200 

Pull off ground felt good, didn’t drive the bar as high as I would’ve liked, had good speed and turnover under 

B – Clean x 1/Jerk x 2 – 3 complexes @ 80-85%, 2 complexes @ 86-88%, rest 3 min (stay in jerk position 2 sec each rep)

245 – 255 x 1, 265 x 1

Jerks felt really solid today. Did split jerks for both reps, the struggle of last weeks lower the bar was less of an issue today. Really happy with this 

C – Back Squat – 10 sets of 3 @ 73%, rest 90 sec

285 – felt slow here but fairly strong, around set 7 and on was a grind and just had to stay in it mentally 

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

left foot was way easier than right 

D2 – Banded glute bridge hold x 30 sec, rest 1 min x 4 sets

done 

E – Single arm farmer carry heavy 30 sec/side, rest 30 sec bt sides x 5 sets

done with 2 pood kettlebell 

A – Banded strict HSPU – 12 sets of 3, not for time, rest as neededfelt much easier today than last week. 

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AB 24 min @ 250-300 watts, hop off every 3 min to do 8 GHD situps

tried to keep heart rate in the 130’s on bike 

+

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

95 x 8 across 

B2 – Bent over BB row x 8-10, rest 1 min x 4

145 x 8 across – super challenging today, not sure if I was focusing more on externally rotating the shoulders or what 

C1 – Teacup rotations x 3/direction/side

I’ve been doing these a couple times a week along with sleeper stretch as well and like this w lot

C2 – Bent over thumbs up DB reverse flys x 8-10, rest as needed x 4 sets

15 x 10 across

A – Power snatch from blocks above knee – 1.1.1 x 5, rest 15 sec/2 min (80% ish effort)
165 across
This felt really good today, focused on big heel drive and hip extension. I even held the receiving position for a couple of them.
B – OHS with banded KB’s @ 32X1 tempo x 5, rest 2 min x 4
85 + 26’s. A little easier in general this week but the extra time under tension and 5 more pounds was a great equalizer
C – Front Squats – 10×3 @ 73% 1RM, rest 90 sec
255 – felt so much heavier than 73%
D – 20 bar over burpees for time (try to get around 90-95 sec), rest walk 3 min x 4
91/89/93/90
This felt really slow on a metronome of 5 second count. Went with the pace for 15 reps and the last 5 picked up the pace to meet the goal pace.
E – Passive hang from pullup bar 7 sets of 30 sec, rest as needed
Done

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

+

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!

+

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. 

+

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

+

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.