Ben Plotnicki

A – Banded strict HSPU – 16 sets of 4, not for time, rest as needed
Done – around set 12/13 was when these started getting really challenging
B – OHS @ 22X1 tempo x 2, rest 2 min x 5 sets
210-220-230-245-260
Felt really freaking good here. Most I have OHS in a long time. Pretty stoked about this. The 260 felt better than the 245, probable rested closer to 3 minutes than 2, but technically they were 2 extra sets after a set at 185 and 205, I wasn’t sure how high I could go based on last week’s numbers and feel.
+
For time
Run 800m (4:07)
50 unbroken wallballs
Run 600m (9:38)
30 unbroken wallballs
Run 400m (13:38)
15 unbroken wallballs
14:20

We can use the term run loosely after the set of 50 wall balls. The distance for the 600 is the only distance I have in question, + or -. On the set of 50, felt the upper body fatigue around 35, in the 30’s around 22/23, and 15’s felt strong. Fatigue was more trap based. Temp at time of session was only 103.

A – Find a tough power snatch with good form
195
Just barely missed 200, moved my foot position closer to the bar in my set up, made a huge difference in bar position coming off the ground. Felt this happen as I was warming up and missed a rep @ 185, that I knew I should’ve had and this was the adjustment I made. I have only hit 200 and 205 a handful of times, so I’m excited for the chance of improving this over the next few months just on position and economy of movement.
B – Power snatch cluster @ 85% of A – 1.1.1 x 3, rest 15-20 sec/2 min
165
C – Dbl KB front rack squats @ 32X1 tempo x 6, rest 2 min x 4
62 across. Set #3 is when I felt how tough the negative and the hold in the bottom was. Was going to increase load until that one. Difficulty felt more in the shoulders and back holding a good rack position.
D – 50 bar over burpees for time
3:29
Limiter from going faster here was muscle fatigue in my legs, breathing was high but I was completely comfortable with it.
+
15-20 min shoulder mobility
done

PAILS/RAILS overhead shoulder flexion and sleeper stretch – 90 sec – 10 sec @ 80% – 45 sec – 10 sec @ 80% (1 time through for each arm/stretch)
+
TGU – 32 alternating reps not for time @ 53lbs
Today was the first day of these that I felt I could move through them rather “quickly” with high efficiency and mechanics
+
For time, 12-9-6
Deadlifts @ 275lbs
Bar over burpees
3:55
+ (rest 10 min)
For time, 21-15-9
Power cleans @ 135lbs
AB cals
7:59

General notes on today and the two pieces as a whole. For starters, the temperature at the time of my training was 110 degrees. Definitely played a role, in the first piece i knew I needed to be fast but conservative as temp would factor in. Deadlifts felt challenging but I was happy that even when I was breathing high I still picked up the barbell right away and moved it well. The burpees were a bitch. I tried to stay on my tempo and not sure where I was relative to that. But i was excited to get to the deadlifts.

The cleans and AB, I did not feel fully recovered, started out with singles all the way, after the first set on the AB I felt a lot better, 15 were sinlges until the last 3 which almost felt like a mistake, and the last set did 1, and then 8 tng at this point the AB felt like it helped me recover to improve my feel, breathing and overall economy of movement on the cleans

And also for the record, tomorrow is supposed to be 117, thankfully PM is only lifting heavy shit.

forgot to mention that yesterday I did the burpee as bar facing. Also had a really poor night sleep last night. 

A – Banded strict HSPU – 12 sets of 4, not for time, rest as needed
Got tough around set 6-7
B – OHS @ 22X1 tempo x 3, rest 2 min x 5 sets
185-195-205-215-22-230
Went for 235, or so I thought, had a 5 plate on the left side and not the right, lost it in the bottom as the right arm collapsed.
+
For time, 30-20-10
OHS @ 95lbs
Row cals
7:11
All OHS done unbroken, round of 30 cals was survival, picked it up in the 20’s around a 1100-1200 kcals/hr pace, round of 10 was about 1400 kcals/hr
+ (rest as needed)
For time, 50-30-10
Wallballs
Chin over bar pullups
9:12 (pretty sure)
Set of 50 – 25/15/10 same for both wall ball and pull up
Set of 30 – 15/15 for wall ball – pull ups unbroken, went for it, might have paid for it, but wanted to prove I could do it

Thought about doing this one in a hole other session, but assumed this wasn’t the rest as needed you were referring too, lol.

A – Snatch pull x 1/Power snatch x 1 – 6 building sets
160-165-170-175-180-185
Did these as touch n go, was assuming that was the demand and stimulus we were going for
B – Front Rack walkout @ 115% FS max, 15 sec on, 1:45 rest x 6
405
C – Front Squats – 10×3 @ 79% 1RM, rest 90 sec
275
Knees were a little achey starting out the session so I did all sets with knee sleeves.
D – 40 bar over burpees for time, rest walk 5 min x 3
2:42 (every 10 rep check in; :37 – 1:17 – 1:59)
2:37 (:36 – 1:16 – 1:55)
2:40 (;36 – 1:16 – 1:59)
E – Passive hang from pullup bar 10 sets of 30 sec, rest as needed
done

AM
Row 24 min @ 1:55-2:00/500m pace, hop off every 3 min to do 3 deadlifts @ 275lbs
Once again I wanted to keep double overhand grip on deadlifts. Felt better than the previous weeks, I’m sure the fewer reps helped a lot. Also a fair amount of trunk flow work for warming up. About the half way mark felt really good on the rower, and had to slow down my pace to stay in the target pace.
+
20 min hip/hamstring mobility
Only had time for about 10 minutes of pure focused work here.

PM
A – Snatch – Build to single at 210, then back down to 195 for 5 solid singles, rest as needed
Missed my first attempt at 210, metal error, came back and nailed it. Speed under the bar felt really good. The 5 singles I did 1 rep every 45 seconds, felt great felt easy, would’ve been comfortable at 1 every 30 seconds. Snatch mechanics at sub-maximal efforts are feeling pretty solid. Building up to the 210, I was receiving a hair forward into the balls of my feet but corrected it effectively in the 5 singles.
B – Clean and jerk – build to single @ 275, then back down to 245 for 3 solid singles, rest as needed
Jerks did not feel as good as they did last week, but overall solid. Bottoming out a little more than I should be in the clean, not sure if (do not have video to analyze) but I feel the bottom out is causing me to drop my elbows slightly. The 3 single for more like work in the clean today, could have been the energy spend doing the fast singles in the snatch.
C – Back Squat – 10 sets of 3 @ 76%, rest 90 sec
295
Have added 10 pounds in this piece each week, these felt the best of all the weeks.

Had to do all of this work seperately due to time constraints but done
D1 – Single leg glute airplanes x 4 SLOW rotations, rest 1 min (can hold on to support if needed)
D2 – Banded glute bridge hold x 40 sec, rest 1 min x 4 sets
E – Single arm farmer carry heavy 40 sec/side, rest 30 sec bt sides x 5 sets
2 pood