Ben Plotnicki

got me session in early today. needed a slight change to my routine to break things up. also trained at another gym so I had access to a working assault bike.

A – Back Squats – 4×4, rest 3 min
295-305-315-325

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B – BB overhead walking lunges x 12 steps, rest 2 min x 4 (around 115, but play with it for today to get something that is tough but doable)
115 – 125 X 3

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C1 – Single leg snatch grip RDL x 6/side, rest 1 min (PVC or empty bar)
Done

C2 – Crossunder lunge x 6/side, rest 1 min x 5 sets
Done

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D – AB 45 sec 90% aerobic, 75 sec slow spin x 5
about 81 RPM first set, not completely sustainable so backed off a little to 77/78 rounds 2-5

Knees were a little achey during and after session.

AM

200m swim warmup
Used buoy’s, kick boards and fins to work on technique and mechanics

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50m freestyle at tough pace, rest 30 sec in place x 8
Resting 30 seconds was not going to be sustainable so I do EOMOM
Was fairly solid for 35/40m but mechanics start to breakdown around this point.

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50m slow flutter kick (25/side)

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50m freestyle at tough pace, rest 30 sec in place x 8
EOMOM

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200m swim cooldown

remember post workout nutrition, hot shower, rest 3+ hours

PM

A – 8 min HS walk practice
As soon as I went upside down I felt dizzy and uncomfortable so I stopped. Skipping this today and I felt as good as I could get without.

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B – Archer pullups x 12 alternating reps, rest 2 min x 4
12 reps is a lot, but getting better at these. Much better on the left side then the right. I’m sure I pull strong with the left arm and create some leverage with the right arm straight but not as good on the opposite.

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C – 5 rounds, rest 2 min bt rounds

Row 500m @ a 1k effort

15 thrusters @ 115lbs

20 toes to bar

25 box jump step down @ 20in
5:25 – 9/6 on thruster – 9/6/5 ttb
12:40 – (5:15) thrusters unbroken – 9/6/5 TTB
20:20 – (5:40) 9/6 thrusters – 9/6/5 ttb
28:30 – (6:10) 9/6 – 12/8 ttb started to feel cramping in my quads but did not ever creep in more than that
37:30 – (7:00) thrusters unbroken (probably not the best idea but wanted to prove to myself I could do it I and just wanted to get done) – 14/6 ttb

Overall, even as much as this sucked I was glad to survive through it. Rd 4 is where I felt myself hit the wall. The box jumps became mental and even though I knew I got to rest the faster I got them done it became a challenge to push myself through them in this round.

A – 1 thruster @ 215lbs every 45 sec x 20
Alternated between power clean + thruster and squat clean thruster

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B – Top to top DB alternating press x 20, rest 2 min x 5
40 across
Knew the volume would be higher than last week so stayed, also felt better quality across the board today.

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C1 – Single arm banded tricep pulldown x 8/arm
Done

C2 – Banded pull aparts with palms up x 8, rest as needed x 5
done

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8 min AMRAP

15 wallballs

15 russian swings

30 DU’s
4 + 58
Missed my dubz twice in round 3. My confidence in dubz has been off a little as of late.

AM – Swim 30 min, vary the pace regularly 

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10 min locomotion work

PM

A – Dbl Barrel front squat – 6,4,2,6,4,2. rest 3 min
205-235-275-215-245-275
Did at lunch of seminar so was happy to get it in. Also wanted to have close numbers to the 5-3-1 wave. Wasn’t far off, 6’s were mental grind today, 2’s were a grind and struggle but completed.

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B1 – Side lying adductions x 10/side, rest 1 min
Done

B2 – Standing banded abductions x 10/side, rest 1 min x 4
Done

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C – AMRAP 8 min

10-20-10m shuttle sprint

3 MU’s

6 Front squats @ 135 from ground
wanted and had time to do this at the end of the day but knees felt a little tender from all the running drills.

AM – Row 10 min @ 80% aerobic pace, rest 3 min off rower x 3
Done

PM

A – Pressing snatch balance 5×5, rest 2 min
125 (a bit aggressive to start) – 115 – 120 – 125 – 125 (4)
I want to improve this a lot

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B – Power Snatch – 1 rep every 30 sec x 12 (build in load every 4)
175-180-185
Hips didn’t not feel super explosive today 185 was not crisp and smooth.

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C – 15.1 and 15.1a
186 (+7)
290 (+18)

Round 1 – 3 were timed out at right around 1:13/1:15 and took 15 seconds to start next round. Round 4 dipped a little to 1:40 ish, rested about 10/13 and then found the gas pedal to get back to 1:13 without the breaks to start next round.
TTB were all 9/6
Snatches unbroken until round 4 or 5 don’t really remember

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D – 4 min row cooldown
done

A – Zombie squats – 3 reps EMOM x 12, moderate load with good position and speed
145 across at 22X1 tempo

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B – Clean pulls 4 sets of 2, rest 3 min
295 across with controlled negative

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C1 – Single leg snatch grip RDL x 4/side, rest 1 min (PVC or empty bar)
Done – but snatch grip seems much harder to balance than a clean grip

C2 – Crossunder lunge x 4/side, rest 1 min x 5 sets
Done

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D – AB 30 sec 90% aerobic, 90 sec slow spin x 5
just went hard with no measurables

A – Split Jerk – 1 rep every 45 sec x 25. First 15 @ 220, then 5 @ 230 and 5 @ 235-240.
Last 5 at 242
The first rep after each increase was not as crisp with speed under the bar but dialed it back in, the weight increase also helped me stay focused

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B – Top to top DB alternating press x 20, rest 2 min x 4
40 X 1, 45 X 2, 40 X 1
Had to drop back to 40 for the last set and grinded to finish the last couple of reps.

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C1 – Single arm banded tricep pulldown x 8/arm
Done

C2 – Banded pull aparts with palms up x 8, rest as needed x 4
Done

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D – Run 35 min outside, rest walk 90 sec every 5 min
25 minutes – the hamstring tendons were a little tender after all the walking over the weekend so called it before it got worse.

AM

35 min swim, alternate strokes as comfortable, but try to stay moving
25m OTM x 12 freestyle
Rest 5 min x 2
Then finished with 15 minutes of side stroke and floating/moving.

PM

A – 10 min freestanding HS and HS walk practice
This fired up my traps today.

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B – Archer pullups x 8 alternating reps, rest 2 min x 4
Started out fairly shitty, so I used a light band dialed in the movement pattern and then did a couple sets without s band.

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C – 4 rounds, rest 1 min bt rounds (keep intensity high)

Row 400m

10 burpees over rower

5 power clean/jerk @ 155lbs
14:20
Rd 1 – 2:36 (1:18.7 – 1:38.3)
Rd 2 – 6:26 (1:26.7 – 1:48.3)
Rd 3 – ????? (1:29.2 – 1:52.5 – wanted to kick the rower this round when it stopped on 2m)
Rd 4 – 14:20 (1:27.1 – 1:48.8)
Rower output/intensity dropped off drastically after rd 1. Didn’t time my burpees, but I stayed moving quickly. Did all singles on C&J. I hope I see this one again, it had a suck factor that was pretty high, and know I can push a little harder just didn’t perform at optimal output today.

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D – Row 5 min cooldown ✔️

Today – Wednesday is a travel day so mobility is my main goal of accomplishing.

11/23/2015
A – Split Jerk – 1 rep every 45 sec x 20 @ 70-75%
220 across
Felt good speed under bar, wish I video’d some of them to see my hip extension. Got sloppy on 2 of last 3, don’t think it was all due to fatigue, maybe got a little complacent because I felt crisp and solid up to that point.
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B – Top to top DB alternating press x 16, rest 2 min x 4
40 x 2, 45 x 2 – 45 was a huge fight to stay tight in the midline. Would not have been able today to do a set at 50.
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C1 – Single arm banded tricep pulldown x 8/arm
✔️
C2 – Banded pull aparts with palms up x 8, rest as needed x 3
✔️
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D – Run 30 min outside, rest walk 1 min out of every 3 
Did 20 minutes now going to do another 20 later

AM – Row 8 min @ 80% aerobic pace, rest 2 min off rower x 4
Done

PM

A – Squat snatch x 1/Hang Squat snatch x 1/Overhead squat x 1 – 5 sets, rest 2 min
195 / 200 x 2 / 205 x 2 / wanted an extra attempt at 210, missed the hang squat. Not sure what but today, my hands made me feel like a big bitch, the biggest limiter today was my hand tolerance of lowering the bar after the 1st rep.

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B – 3 rounds

10 C2B pullups

10 push press @ 135lbs
2:38
All pull ups unbroken and felt ok. Was trying to think of a plan of pull ups before going but then said F it, I’m going for it because I know I can.
Push press was surprisingly my limiter I this. Breathing pattern was a little off in rd 1 but it was really light so it didn’t matter too much. Rd 2 felt the fatigue in the pushing and slowed down a little more, most of my breathing happens at the top locked out position but in rd 2 I realized I was holding my breath more than I should.

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C – any additional skill work for tomorrow
Did some wall ball rest and work ratio practice

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D – 5 min bike @ 85% aerobic done