Ben Plotnicki

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. 

+

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. 

+

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. 

+

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

+

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. 

+

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. 

+

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

+

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. 
+

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

+

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

+

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

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

+

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

highs and lows around :14-:17

+

Slow jog 10 min

A – Split Jerk singles, take a rep every 45 sec x 18 @ 75% maxhad 2 misses here. Even though tricep soreness is 99% gone, fatigue in lockout overhead was a little shaky. That along with mental errors on misses 

+

B – Split jerk press x 3, rest 90 sec x 6 (alternate front foot each set for 3/side)

110 across 

+

C – For time

30 wtd pullups @ +25lbs (start with a big set then chip away)

3:12

15 for first set, then chipping away was several singles followed by 3 or 4 doubles to finish out. 

+

D – Skin the cat on rings – 2 reps every 90 sec x 5

done 

Bodies starting to feel normal. Crab walk and HS hold felt a little slow/shaky but helped the tris loosen up a ton. 
4 sets

3 min air bike @ threshold pace (sustainable but tough)

20 sec duck walk, 10 sec rest

20 sec ostrich walk, 10 sec rest

20 sec crab walk, 10 sec rest

3 min row @ threshold pace (sustainable but tough)

20 sec belly to wall HS hold (must hold neutral spine), 10 sec rest

20 sec hollow body hang from pullup bar, 10 sec rest

20 sec bent knee hollow body hold, 10 sec rest

+

20 min mobility (hip/hamstring focus, pancake stretch and 90/90)

A. SA KB complexes with lunges, push presses, OHS,  oh walks, windmills, snatch. No real structure just hitting reps in different sequences. 

B. OTM X 10

50′ indoor Prowler push @ 40 kilos 

C. OTM X 16

50′ Yoke Walk @ 285
Got tired of not being able to do anything, so wanted to take on a few more challenging movements with minimal eccentrics and relatively low loading. 

We’re back live!!!!

36 minutes of unstructured around the world work.