Ben Plotnicki

AM – Bike 25 min @ aerobic pace
Done

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10 min locomotion work
Done

PM

A – Dbl Barrel front squat – 5,3,1,5,3,1. rest 3 min
Completely underestimated where my numbers would be here so the first wave was way off so I did a couple of extra sets to accomplish the task , but second wave was way closer to potential.
185-215-255

+

B1 – Rear foot elevated DB split squat x 6/leg, rest 1 min
60-65-70-70

B2 – Banded lateral monster walk x 12steps/direction, rest 1 min x 4
Done

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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 3
these are awesome 4 across

AM – Row 3 min @ 80% aerobic pace, rest 1 min off rower accumulating 1-arm thoracic bridges x 3/side, 4 sets
Low 1:50’s

PM

A – Squat snatch – 1 rep EMOM x 15 @ 81% 1RM
185 – 15 for 15
Warming up felt a little heavy just figured due to lack of exposure to the overhead movements

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B – BTN snatch grip push jerk x 3/OHS @ 32X1 x 3, rest 3 min x 4 building sets
165-189-185-190

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C – 15-12-9 for time, all out

Thrusters @ 95lbs

Burpees
3:45
Yuck
Finished set of 15’s at 1:25 grabbed the bar for the 12’s right away. This made the 12’s feel harder than they should’ve but kept moving pretty solid, slight pause on the lockout overhead. Started feeling fatigue mid quad more than anything. Started the round of 9 at the 3 minute mark and the last burpees of course went all out with everything I had left.

+

D – 5 min row cooldown
done

A – Snatch grip RDL @ 3112 tempo x 3, rest 3 min x 4 sets
255
Two limiters here today, my hands were tender and I was being a little bitch about it. Grip strength/endurance under the controlled tempo stopped me from wanting to add load. Could I have found my wraps I would have used them

+

B1 – BB front rack step ups x 6/leg, rest 1 min
125 across
Left leg could’ve handle a little more load, right leg might not have been able to handle more load or many more reps

B2 – BB single leg hip thrusts x 6/leg, rest 1 min x 3 sets
135
Probably a bit heavy when I was constantly trying to figure out best counter balance of the bar position on my hips.

+

C – 10 sets

30 sec row @ 85%
Total distance of 1119
Goal was to maintain low 1:50’s and strike rate at 25-27

30 sec DU’s
39-40-42-43-42-37-43-42-43-45-42
All sets except for the first were unbroken.

+

D – 30 alternating TGU @ 45lbs, not for time slow and tried to entertain myself during but done.

AM – Bike 25 min @ aerobic pace
Done. Meant to look at distance just for personal reference.

+

10 min locomotion work
A lot of duck walks, and bi-pedal movement

PM

A – Split Jerk – 6 sets of 2 @ 70%, rest 2 min (2 sec hold in split position each rep)
205
Was about 8 out of 12 on solid controlled landing. Non rally was on first rep and dialed it in better for rep 2

+

B1 – DB bent over scap retraction x 8/arm, rest 1 min
55 X 2, 60 X 2
Goal tempo was 1112
Could’ve definitely gone heavier but since this was the first exposure to this didn’t want to go crazy

B2 – 1-arm half kneeling landmine presses x 8/arm, rest 1 min x 4
35-40 X 3
40 felt top end for left arm today. Held each rep for 1-2 seconds at top of rep focusing on scap retraction

C2 – Hollow body hold 35 sec, rest 1:25 x 3
Done
5 extra seconds today was an extra suck factor.

C1 – Glute ham raises x 10, rest 1 min
done

A – Power clean – 1 rep every 20 sec x 30 @ 73% 1RM
190

+

B – 3 strict C2B pullups + AMRAP kipping C2B pullups, rest 3 min x 4 sets
17-15-11-11
Round 3 the kipping pull ups got a little sloppy and not as tight hollow position. Round 4 the strict pull ups were super hard and a fight

+

C – 2:30 clock

Row 350m

15 thrusters @ 75lbs

AMRAP burpee over bar in remaining time (ALL OUT)

rest 2:30 x 3
12 – (row – 1:17/thrusters done at :38 left)
11 – (row – 1:18/thrusters done at :34 left)
13 – (row – 1:18/thrusters done at :34 left)

Last round just made up my mind I didn’t care how bad it hurt I was going to tie or do more than a previous round.
This sucked!

+

D – Back bridge + 3 sec hold x 12 accumulated reps, not for time
still using a raised platform for my feet. 45 + 15, this is one of the first times that I have not felt like I was going to pull something in the bridge. Next time will take a plate away and will video or take a picture to see if there is any visual improvement other than just feel.

30 min steady movement

2 min air bike

30 sec bear crawl

8 strict toes to bar

4 wall walks, 4 sec hold at top of each

2 min row

30 sec sorenson hold

8 1-arm OHS (4/arm, light load)

4 strict supinated C2B pullups, 1 sec hold at extension
Counted rounds but have sense forgot. Around 3 and change.

+

Band pull apart series and thoracic bridges

Done

9/24 – Active recovery (yoga, hike, Z1)
Chose yoga, and my hips and midline felt so good for most of the remainder of the day. Will definitely do more yoga

9/25/2015
A – Ido Portal squat routine
+
B – Zombie squats – 3 reps every 45 sec x 8 (95-115)
110
Felt good to have some spinal lading and oases new flexion.
C1 – Hip extensions @ 11X1 tempo x 15, rest 1 min
C2 – Supine leg whips x 5/side, rest 1 min x 3
Left leg was much easier than right leg, more from a mobility perspective
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D – Air bike 4 min @ 75-80% aerobic pace, rest walk 1 min x 3

9/26/2015
A – Ido portal squat routine
+
B – 20 alternating TGU, slow and steady
Started at 70 but they would’ve been slow not necessarily steady. So finished with 53
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C – 20 alternating cossack squats, rest 90 sec x 3 
Felt good
+
D – 5 min AMRAP – sets of 30 unbroken DU’s
8
Poorly planned out on my part.
Changed ropes after the 2nd or 3rd set in. With one minute left I tried to get cute and do 90 straight instead of sticking to the rules and what was programmed, broke at rep 87.
+
Band pull apart series and thoracic bridges
Done
9/27 – Full rest

A – Ido portal squat routine

+

B – 1-arm KB front rack bottoms up carry 30 sec/arm, rest 30 sec x 4 sets/arm
At 26 pounds

+

C1 – Hollow/arch rolls x 15, rest 60 sec

C2 – Straight arm side bridge x 30 sec/side, rest 60 sec x 3

+

D – Ring support hold – accumulate 3 min, focus on hollow body position and thumbs forward or out
did small sets of 15 seconds in order to focus on the thumbs out and even a little away from the body

A – Ido portal squat routine
+
B – Row 250m @ 85% aerobic pace (no residual burning), rest walk 60 sec off rower x 10
+
C – Band pull apart series
+
D – Back bridges x 4 with 2 sec hold at top, rest as needed x 3
used 2 45’s under my feet to improve better position.

Was not in a good psychological state to start off the day. Started warming up and got into the work but got distracted with business stuff. So had to start all over again later and warm up again. For the record my #’s for a and b were better my second time around, I did close to the same warm up, will make note of this if/when I do any events in a different time zone and how my body responds to stimulus at different times of waking.

A – Seated Z-press @ 21X2 tempo x 5-6, rest 2 min x 5 sets
30 X 6 X 1, 40 X 6 X 3, 45 X 5 X 1

+

B – 12 strict HSPU for time from 2in deficit, rest walk 3 min x 5 sets
1:11 (4/4/4) – 1:21 (4/4/4) – 1:53 (3/3/2/2/2) – 1:34 (4/4/4) – 1:59 (4/3/3/2)

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C – 3 min clock, all out effort

15 C2B pullups

12 Dbl KB front squats @ 53/hand

9 Power Cleans @ 135lbs

AMRAP burpee over bar in remaining time

rest walk 3 min x 2 sets
23
16
My mind and body do not like going all out. On round one I felt I went really fast, c2b felt really good and not a ton of energy expenditure so I’m excited about this. Front squats were fast. Tng reps of 5/4 finished around 1:28, felt pretty smoked and grinder through the burpee’s as fast as I could.
Round 2, c2b felt good again but was slower on the front squats, just was mentally in pain. All singles in the cleans until the last 2. Finished at 1:58. Knew I had 30 seconds less so I wanted to push harder on the burpee and wanted to get to 2″ but couldn’t keep up the cycle rate.
I also could’ve warmed up a little better for this but was strapped for time.
I know this max effort work is where I struggle and a weakness so I am embracing the challenge and understand it doesn’t take as long to adapt to this stimulus, however for me, it will be the mental blocks that will be the hardest to get over. So thank you for challenging me and helping me improve where I need to. In hindsight I can do more and can’t wait for the next opportunity, and will have a better mental approach and find myself in a better place psychologically

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D – Crossover symmetry and row flush

Done and 10 minutes of cool down rowing with a get up and walk around break at the halfway mark.

AM 

Bike 5 min @ 85%, rest walk 1 min x 5 sets
I’m getting more comfortable at high efforts that mentally I don’t want to hold but I physically can.

+

Hip/t-spine mobility

PM
In the most loving way I dislike both you and Max greatly today.

A1 – 15 muscle snatches @ 75lbs AFAP, rest 10 sec
22-23-28-27

A2 – 30 DU’s, rest 10 sec
All unbroken and thank goodness this is a rest station

A3 – Run 200m (100m out and back) @ 90%, rest walk 2:30 x 4
:43-:46-:49-:50
Running form in round 3 and 4 became labored, felt heavy and noticed I was heel striking more. Also in those rounds, my first 100m wasn’t as hard as needed to be just so I could find a way to push hard after the turn around and re-acceleration. This smoked me big time, I’m sure part of it is the lack of exposure to this effort. Also I’m sure it has to do I’m jut not comfortable at tops end.

+

B1 – 15 thrusters @ 75lbs AFAP, rest 10 sec

B2 – 15 burpee box jumps to 20in, rest walk 2:30 x 4
1:23-1:25-1:45-1:46 (with 10 sec rest included)
Fell apart in the 3rd round. Just pushed as hard as I could but could not maintain pace.

+

C – Banded lateral walks x 20 steps/direction, rest as needed x 3 sets
Done