Ben Plotnicki

A1 – Half kneeling 1-arm landmine press x 8/arm, rest 1 min
35-40×2, 45
2 second pause made a huge difference and the left side was a grind on the last 2 sets.

A2 – 1-arm suitcase deadlift x 8/arm, rest 1 min x 4
115 across.
Right side is much harder than my left side. Got video of the difference in my stability from right to left on the difference in my spinal erectors and QL. On the right side, I feel like I spend so much energy trying to stabilized spine instead of just moving.

Here is video to see if you notice anything major. I have always had a little atrophy from one side to the other and this is where some of my QL discomfort I know stems from.

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B1 – DB skull crushers x 12, rest 1 min
30 across
Set 4 around rep 9/10 got harder to lock out the left arm without losing major form

B2 – DB arc rows x 6/arm, rest 1 min x 5
20 x 4, 25 last set.
Felt more comfortable with these today and focused on using lats and rear delts

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C – Wtd bear crawl x 30 sec, 90 sec rest x 6
Might have cheated here a little bit by using a sandbag. 40lb. Got better every round as I felt more stable and had way better body control. Didn’t have accurate measurements but came close to 50ft and very round and actually got to where I liked these after I got through laughing after the first round of not being able to balance the bag at all.

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D – Airdyne 12 sec HARD, 48 sec slow spin x 10, rest walk 5 min x 2
Felt really strong with 12 seconds today. The suck really started to kick in around round 7. I’m able to maintain in the upper 900’s and low 1000 watts pretty consistently.

AM

Row 3500m @ Z1, off rower every 500m to do 6 strict ring dips
done

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15 min thoracic spine and pec mobility
done

PM

A – Power Snatch from blocks at mid thigh – 1.1.1 x 5, rest 10 sec/2 min
155-165-170-175-180
One or two of the reps might not have been as crisp as I would’ve liked in a set but was in tune enough to know what to fix.

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B – EMOM for 5 min, rest 5 min x 3

5 thrusters @ 135lbs

5 C2B pullups
Was pretty happy that I kept my rhythm on all rounds of the c2b. Did not have the confidence going into it that I was going to be able too. Also hands were a little tender from yesterday and just had to mentally block that out.

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C1 – Belly up wtd chinese plank 20 sec, rest 40 sec
15 Kilos

C2 – Sorenson hold 30 sec, rest 90 sec x 5
Had 10 kilos handy.
This frequently gets me very dizzy and today it was really bad. I’m sure most of it has to do with temperature plus effort in the thruster and c2b. I know how hot it is here so I try to constantly drink water all day. Previous weeks it has done the same but none as bad as today.

hip/hamstring/glute warmup

A – Back Squats – 1 rep every 30 sec x 20 @ 75%
Rounded up a couple of pounds to 290. Second 10 felt much more comfortable than the first.

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B1 – Jumping good mornings x 6-8, rest 1 min
95 for 6 across

B2 – Strict toes to bar x 10, rest 1 min x 5
Felt more comfortable for all sets of 10 today, could tell when I got mentally lazy but dialed it back in.

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C – EMOM x 21

Min 1 – 5 deficit HSPU
Strict on all. Rd 6 went 3-2, rd 7 2-1-1

Min 2 – 3 rope climbs to 15′

Min 3 – 8 Dbl KB front squats, 53/hand
Today was just a downright grind. Due to poor nutrition and consuming some adult beverages. My mental concern going into this piece was the rope climbs as they take the most out of me physically. The KB squats were definitely not a rest but got through them fairly quickly. In rd 4 I did drop them and they pinched my fingers together and it was pretty painful. I wanted to quit at this point, however I did not allow my self to succumb to my negative self talk and excuses I was trying to use. Overall not the best training day, but I am happy to so I pushed through under un-ideal circumstances mentally and physically.

Friday
A. 5 x 2 Snatch balance
215
B. 2 sets Max Reps OHS @ snatch balance load
14 and 8
C. Tabata of
Dynamic push ups
& mountain climbers

Saturday
A1. 30 sec hollow body hold
A2. 30 sec arch hold
A3. 30 sec/side straight arm plank
A4. 30 leaning plance

B. Shoulder taps x 20 reps x 3 sets,

then floor space opened up

C. 2 sets EMOM x 4
10 meter handstand walk
all unbroken
rested longer than Rx as the 4th set was hard on both

D. 3 sets, 500m row at 1:42 pace
1:42.8
1:42.3
1:42.9

A1 – Half kneeling 1-arm landmine press x 6/arm, rest 1 min
40-45-50-55

A2 – 1-arm suitcase deadlift x 6/arm, rest 1 min x 4
135 across
Super challenging and I figured it would be. Felt really working in my QL and spinal erectors

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B1 – DB skull crushers x 12, rest 1 min
25 x 2, 30 x 2

B2 – DB arc rows x 6/arm, rest 1 min x 4
15 across

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C – Piked HSPU around the world x 3 ‘laps’, rest walk 2 min x 4
Done

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D – Airdyne 10 set HARD, 50 sec slow spin x 10, rest walk 5 min x 2
Was a little dizzy going to this. Should’ve taken a little more time to recover from the around the world. First set was hard to stay in the low 1000 watts. Second set maintaining 1000 watts was easier and that was my goal.

AM
Row 3000m @ Z1
Done.
15 min thoracic spine and pec mobility
Done

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PM
A – High hang power snatch, 1 rep every 30 sec x 20
130

This is the second half of the 20 rounds.

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B – EMOM for 4 min, rest 4 min x 3
This downright sucked. Breathing was super hard as the movements have high turnover but I am adapting to the heat as well. I only rested 3 minutes between 1 and 2 by mistake. And rested 5 minutes between 2 and 3, I was getting dizzy and having a hard time with the heat and some elevated humidify out here today.

5 hang squat cleans @ 155lbs
Felt good on the pull with fast turnover.

5 bar facing burpee
I averaged finishing each round around 28-32 seconds.

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C1 – Hollow body hold 30 sec, rest 30 sec
Done

C2 – Sorenson hold 30 sec, rest 90 sec x 5
Added 20lbs.

hip/hamstring/glute warmup

A – Back Squats – 2 reps EMOM x 12 @ 70% 1RM
270

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B1 – Jumping good mornings x 6-8, rest 1 min
65 x 2 x 8, 75 x 2 x 6 & 8
Just trying to get comfortable with the movement. Didn’t feel consistent through each set.

B2 – Med ball situps x 10-12, rest 1 min x 4
12 reps across at 14lbs
Sit ups have never been a strong point of mine but got a better rhythm and felt I improved my movement each set.

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C – EMOM x 20

odd min – 3 deadlifts @ 265lbs + 1 rope climb
The weight started feeling heavy in the latter rounds but not heavy enough to slow me down. Rope climbs felt good but was inconsistent on my footwork on a couple of rounds.

even min – 3 burpees plus 30m prowler push
Added 25 lbs to the dog sled
The combination of the heat and the movements made this work really challenging. 3 burpees was the right amount to keep me going and continue to push. Many more and I would have definitely felt a major drop off in output. Each round I finished around 40/43 seconds.

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D – DB ext rotation x 15, rest as needed x 3
15 across with a 2 second temp on the negative.

AM

30 min air bike @ Z1
Will have to do later in my day due to a busy Saturday schedule.

15 min thoracic spine and pec mobility

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PM
Very poor night of sleep and under fueled for breakfast due to a very busy Saturday schedule. That is why I needed to lift first and will do zone 1 work later.

A – Paused power clean from below knees – 1 rep every min on the minute for 12
Focused on a 2 Mississippi in each pause
205 x 3
215 x 3
225 x 3
230 x 2
245 x 1
250 x 1
I know I did one extra set but I had the confidence to hit this and I am super excited about since the last time I tested a power clean 250/255 was work and borderline receiving position. And also excited for hitting this after being out of my comfort zone for am training, sleep and fuel.

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B – 10 min AMRAP
1-arm alternating DB snatch x 10 @ 70lbs
5 strict pullups

5 + 2
Limiter was db snatch pulling endurance. This movement has always taken a ton of energy out of me and suffer from major attrition from round to round.

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C – Face down chinese planks, full activation, 20 sec on 1:40 off x 4
Had a feeling this was going to be tougher than expected and now I can not wait to apply this to training my individual clients.

A – Back Squat – 5 sets of 4 @ 305lbs, rest 3 min
Done.
Knees are feeling better than have all year. Weight was good, fist 2 reps felt quick, rep 3 was a little more work and 4 was a grind as I felt my knees coming in. Other than that I loved it like you should move roughly 80%.

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B1 – Rear foot elevated split squats x 6/leg, rest 1 min
50 x 3, 60 last set. Probably would not have been able to do more than one set at 60.

B2 – Single leg opposite arm deadlifts x 8/leg, rest 1 min x 4 sets
53 x 2, 44 x 2. Dropped weight because balance on my right leg was sub par. Felt more comfortable and strong balancing at the 44lbs.

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C – Row 500m @ 1:42 pace, rest walk 2 min x 6
1:42.1
1:42.8
1:42.8
1:42.7
1:43.0 (I think the clock started for 2-3 seconds when I started this interval. I felt that I was fighting harder to maintain the 1:42 pace on this round.
1:42.4

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D – Banded alternating side steps x 30 sec continuous movement, rest 90 sec x 4
Had to coach class and almost forgot this piece. Didn’t count reps bit was assuming this was as much a recovery piece as anything.

A. 10 min AirDyne
30 sec @ sustainable higher effort
30 sec @ easier effort

B. 15 minutes of lacrosse ball SMR

C. Every 90 seconds Yoke Walk @ 459 x 10

D. 3 rounds
30 sec FLR
30 side plank/both sides
20 sec arch hold