Ben Plotnicki

AM – Bike 30 min @ aerobic pace
Done

+

10 min locomotion work
Done

PM

A – Strict HSPU cluster 10.7.5 x 4, rest 30 sec/4 min
Set 1 good
Set 2 felt like I got better on the set of 10, 7 wasn’t bad, and 5 was good
Set 3 – started out with an uncomfortable hand position so that threw me off a little but still felt good on set of 10. Set of 7 was a grind and 5 was good
Set 4, 10 was a grind, from rep 7 on, rested an extra 10 seconds, only got 6 of 7, and then grinder through 5 but got all

+

B1 – 6 strict pullups, rest 15 sec

B2 – 10 kipping pullups, rest 15 sec

B3 – 13 C2B pullups for time, rest 4 min x 3 sets
15-14-19 (thought I felt my hand tear so that threw off my rhythm but I refused to stop and lost my butterfly around rep 7/8.
Lats were still a little sore, don’t think there would still be some residual from the lean aways on Saturday but who knows.

+

C – AMRAP 8 min

2 front squats @ 255lbs

4 burpees to 6in

30m shuttle run (5-10-10-5)
7+5
Legs started feeling really heavy. I realized 2 rounds in that a round per minute was not attainable. Front squats started feeling heavy around round 4 but I still untracked the bar pretty quickly I felt after finishing each run.

+

D – 30 sec AB tough pace, 90 sec easy spin x 4 

Monitored RPM’s

80/81 – 81/82 – 81/82 – 81/80

first day in a while that i felt closer to normal. i am dealing with all the stress i have been dealing with the past couple of weeks in a much better way. ao it feels good to be back on the right track.

A – 3 thrusters @ 165lbs EMOM x 10
Done
Felt way better today than last Monday. A little higher breathing, and did today without my lifters. Doesn’t mean anything, I just wanted this info in my notes.

+

B – DB snatch – 10 reps AFAP @ 70lbs, rest 2 min x 5
26-26-26-25-25
Tried from a neutral grip position and felt slower for the 10 reps but felt the transition was quicker.

+

C – EMOM x 21

Min 1 – 15 cal row in <40 sec Much more successful this week. The only one I did not make was the last one and I had to double pull for 15th cal as time but the 40 second mark. Felt output per stroke dip a little on rd 5/6 Min 2 - 20 sec AMRAP ring pushups, FAST 19-17-17-16-14-16-16 Wasn't as mentally tough as I needed to be here but the muscle endurance felt like it dipped a lot and was effected a little by breathing as I was having to push a little harder on the later rounds. Min 3 - 2 MU's + 30 DU's Felt good here and liked the fatigue based work of muscle ups + D - Banded glute bridge hold 30 sec on, 90 sec rest x 5 had to do later in the day due to time constraints

10/30/2015
AM – Row 4 min @ 80% aerobic pace, rest 1 min off rower x 4
Done
PM
A – Squat snatch – 1 rep every 90 sec x 10 @ 84% 1RM
195 – played around with some foot placement but all lifts felt fairly solid.
+
B – Overhead Squat x 10 for time @ 135lbs, take from ground. Rest 2 min x 4
:17 – :17 – :16 – :17
The first one I tried to go to fast and was a little unstable. Last 2 sets I played with a more narrow grip and that felt much better. Last set I tried to slow down to be faster
+
Thoughts before the workout. Two glaring weaknesses for me so was trying to get in the right positive mindset.
C – For time
5-4-3-2-1 Deadlifts @ 315lbs
1 legless rope climb each round
3:53
Grip endurance was the biggest limiter here. 1st leg less was easy and felt fast, than after the 4 deads I noticed my grip was already going to be an issue for the last couple of climbs. I didn’t count how many pulls it took but it was definitely a lot more quick, small, slow pulls.
+
D – 5 min bike 85% aerobic
done

10/31/2015
AM – Bike 30 min @ aerobic pace
Done
+
10 min locomotion work
Traveling again and Dropped in to a box so was stuck doing their workout, had to deadlift again but low volume. Unfortunately also trained fasted so double barrels were out of question today. I was mentally in a better place with this but still wanted to do the squats.
PM
A – Dbl Barrel front squat – 4,2,1,4,2,1. rest 3 min
+
B1 – Rear foot elevated DB split squat x 8/leg, rest 1 min
35 X 3, 53 X 2 only had access to Kettlebells and needed to ease into the first few sets after the team workout.
B2 – Banded lateral monster walk x 15 steps/direction, rest 1 min x 4
+
C1 – Banded tricep pulldown + 1 sec squeeze x 12, rest 1 min
Done
C2 – Lean away pullups @ 31X1 x 3-4, rest 2 min x 4 first time doing 4 reps on all sets that I can remember

AMRAP 5 min @ 85%

6 ring dips

24 DU’s
7 + 16 (all Dubz unbroken and broke ring dips into 4-2 last round)

rest 3 min

AMRAP 5 min @ 85%

6 power clean singles @ 185lbs

40ft HS walk (20 out and 20 back)
2 + 5
Didn’t feel as confident in my hs walk today.

AMRAP 5 min @ 85%

6 back squats @ 255lbs

12 cal AB
2 + 12
By the time I got here this back squat felt so heavy. Definitely a grind

rest 3 min

AMRAP 5 min @ 85%

6 shoulder to overhead @ 175lbs

12 row cals
3 + 6

AM – Bike 25 min @ aerobic pace
Done

+

10 min locomotion work
Done

PM

A – Strict HSPU cluster – AMRAP (-1), rest 30 sec x 3, rest walk 5 min x 3 sets (ensure you stop before failure)
10-8-7
12-6-4
10-6-5

+

B1 – 5 strict pullups, rest 15 sec

B2 – 8 kipping pullups, rest 15 sec

B3 – 11 C2B pullups for time, rest 3-4 min x 3 sets
:13-:12-:14

+

C – 10 rounds for time

1 rope climb 15′

10 box jump/step down 24in
9:07
Psychologically wanted to slow down on the box jumps but kept telling myself there was no reason to. After round 3 got tired of doing 2 bug pulls and 1 baby pull on the rope climb, and this is the first time I can recall doing 2 pulls every time

+

D – 30 sec AB tough pace, 90 sec easy spin x 3 87/88 RPM avg
88 RPM
88/89 (got up to 91/92 but could not hold it)

Not the best day of training. Poor nutrition, hydration, decent sleep and some alcohol. Desire to train was high, not a ton of hip drive.

A – 3 thrusters @ 155lbs EMOM x 10
Weight felt good just not the best speed.

+

B – DB snatch – 8 reps AFAP @ 70lbs, rest 2 min x 5
:20 – :20 – :21 – :19 – :19

+

C – EMOM x 18
This is where I truly felt the effects of not functioning at 100%

Min 1 – 12 cal row in <30 sec First 2 rounds under 30, the remaining 4 had 11 Cals and had to pull two strokes to get to 12 at 30/31. Had a high output but couldn't find the right damper and stroke rate to pull 1 cal per stroke today. Also here, in the first couple of strokes each round after rd 3 I believe, I could feel some carryover of an tightness when trying to go into an aggressive catch phase of the row stroke. Does that makes sense? Min 2 - 12 unbroken toes to bar All unbroken but got a little sloppy in rd 5 & 6 Min 3 - 12 burpee to plate <30 sec Felt a little bit of pushing endurance around rep 9/10 in the last 3 rounds. I will attribute that to more the shifty day of training then anything but I will pay close attention to this going forward. + D - Glute ham raises - accumulate 30, not for time done

A – Front Squats – 10 sets of 2 @ 65%, start a set EMOM
225

+

B – 10-8-6-4-2 for time

Burpee box jumps @ 24in

15 AB cals each round
7:26
71 rpm first round, 68/69 second round, 3rd and 4th round it took about 4-5 calories to get my legs under me. Last round of course went faster, not just because it was the last but coming off fewer Burpees and got up to 74 rpm pretty quickly

+

C – DB external rotations x 15/arm x 3
20 across

General dynamic and aerobic warmup

A – Snatch technical warmup

+

B – MU mobility and tech warmup (a few sets of 2 at the end)

+

C – 3 rounds, rest walk 2 min bt rounds

2 sets of 2 MU

4 squat snatch singles @ 135

30 sec air bike @ 80%

+ (rest 4 min)

D – WZA #6 redo
41
had a much better pace and felt much better. Had plenty of time for the last 8 reps and didn’t rush it but could’ve. Stayed relaxed. Had 10 seconds back on the rings, hands tore on rep 41. Had this been in a competition and a lot on the line I would’ve gone for 1 more rep.

A – Power Clean/Push Jerk – 1 rep every 20 sec x 20 @ 165lbs
Not as crispy as I would’ve liked to have been on all reps.

+

B – Db snatch – 6 reps AFAP @ 70lbs, rest 2 min x 4
13-12-12-13

+

C – 12 sets

30 sec bike @ 85%
Stayed at least 75 RPM
most intervals were 77-78

30 sec bike @ 50%

+

D – 15 min chest and thoracic spine mobility done

AM – Bike 30 min @ aerobic pace
Done

+

10 min locomotion work
Only got roughly 5 minutes in

PM

A – Dbl Barrel front squat – 3,2,1,3,2,1
225-250-275-235-255-290 (almost didn’t make this one but I really wanted it.)

+

B1 – KB squat jumps x 10, rest 1 min
2 pood across

B2 – Banded clamshells x 8/side, rest 1 min x 4
Done

+

C1 – Banded tricep pulldown + 1 sec squeeze x 14, rest 1 min
Done

C2 – Lean away pullups @ 31X1 x 3-4, rest 2 min x 5
3 across