Ben Plotnicki

AM 

Bike 5 min @ 85%, rest walk 1 min x 4 sets
Done

PM

A – Below knee hang squat snatch – 1 rep every 30 sec x 20 @ 50-55%
125
Felt good, quick through hips, good turnover.

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B – Pressing snatch balance 5×5, rest 2 min
115 – 125 – 130 (last rep was more of a heaving snatch balance) – 115 – 120

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C1 – Narrow hand HSPU x 10, rest 90 sec
:24 – :27 – :30
all strict
the inside heel of my hands were 21 inches apart, is this narrow enough? Last rep on set 2 and 3 had to take a quick 1-2 second rest in the bottom position.

C2 – DB chest supported reverse flys x 10, rest 90 sec x 3

15

A1 – Wtd dip – 1,1,1,1,1. Rest 90 sec
53-68-78-98-108

A2 – Wtd pronated pullup – 1,1,1,1,1. Rest 90 sec
45-60-70-80-85
Lats were pretty smoked for an aggressive pull today.

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B – Seated strict press @ 21X2 x 5-6, rest 2 min x 4
125 x 6, 130 x 5, 135 x 4 (almost killed myself), 140 x 5 (got a spot so I wouldn’t milk myself and had a little assistance on rep 5)

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C1 – DB push press with 3 sec hold overhead x 10, rest 1 min
45
These sucked!!!! Felt grip here big time on last set

C2 – Fat grip deadlift hold @ 135lbs ALAP, rest 2 min x 3
:59-:57-:48

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D – 15 min air bike, first 10 sec of each minute fast

Done.

AM

Row 1500m @ Z2, rest 2 min off rower x 4
Done

PM

A – Find a tough complex – Snatch x 1/Hang Snatch x 2/OHS x 3
205
Didn’t feel super fast under the bar or aggressive with my turnover so I’m pretty happy with this load feeling the way I do today.

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B – For time

100 Wallballs

50 C2B pullups

50 Wallballs

25 C2B pullups
15:27

Without putting much thought into it and just thinking general numbers I was anticipating a 16 minute piece for me.
100 wall balls – 5:20 – 25/20/20/15/14/6 roughly 10-12 seconds b/t sets
50 c2b – 9:49 – 8/7/7/7/7/7/7 – could tell when I pulled early and it felt harder so I’m getting more aware here and building in consistency. Guesstimate 15-17 rest b/t sets towards the latter end.
50 wall balls – not sure time finished 17/17/10/6
25 c2b – 15:27 – 10/8/ at this point I felt my hands get really sensitive and I was in fear of tearing so I went to singles to finish out the last 7.

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C – Band pull apart series
Done

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D – 15 min mobility

Done

A – Hang Clean – build to a 3RM
275

Spent a ton of extra reps here because I wasn’t sure where I was going to be. squatting felt realky good, felt strong out if the hole until 270, thats when it started to feel like work but knew i had the reps easily.

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B – Front Squat – 3,2,1. Rest 3 min
305-315-320
Goal was to go heavier, however, after hitting a lot of reps on the clean didn’t have as much in the tank for my original goals on front squat.

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C – Hip extensions x 10/Glute ham raises x 10, rest 90 sec x 3 sets
Done

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D – EMOM x 20

Odd min – 3 MU + 20 DU’s

Even min – 10 burpees to 6in touch.

Muscle ups felt great today, all the midline work is at least helping me mentally in a tighter hollow body kipping position, I’m sure it is physically as well but I have much greater confidence in this session today.

Burpees got to be annoying, around round 7 I wanted to quit and it was all because of the Burpees. Average time was 41 seconds in the high end and 33 seconds on the low end. Just tried to stay consistent, smooth and continuous belly breathing.

A1 – Wtd dips @ 21X2 x 1-2, rest 90 sec
88 x 2 across
Shoulders are pretty tired today. After 2nd set when I realized I was not going to be able to do 3 reps started doing a negative to lower after the 2nd rep.

A2 – Wide grip pullup negatives @ 41A1 x 2-3, rest 90 sec x 6
Done

+

B – 3 sets

10 shoulder to overhead @ 135lbs

75 sec air bike @ 85%
Measurables were averaging 70-72 rpm, mid to upper 400 wattage

rest walk 90 sec

+

C – Hanging half windshield wipers x 12, rest 2 min x 3
Could feel my lats and lat soreness on these. Cramped a little in my quad on one set fighting for that L position.

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D – Archer pushups on rings x 10 (5/arm), adjust angle to get perfect form with external rotation, rest 2 min x 3.
Right arm extended was high quality. Left arm extended was a fight to stay square and engaged. 10 reps was a good number, many more today would’ve had to keep adjusting the angle.

AM

Row 1400m @ Z2, rest 2 min off rower x 4
Knees felt a little irritated starting the day but after this am row session and good blood flow that felt much better for the rest of the day.

PM

A – Hang squat snatch x 1/OHS x 2/Snatch balance x 2 – 6 sets, build in load every 2 sets

165-180-190 (missed my very first snatch at 190, but corrected my fault. Snatch felt good on most all, inconsistent on snatch balance, could’ve done better had I not gone as high as I did, but I wanted to prove to myself I could hit those loads.

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B – E2MOM x 7

15 wallballs

15 no pushup burpee plate jump (45lb plate)
Rd times approx of
1:10-1:08-1:11-1:10-1:14-1:13-1:11
Finished wall balls every round consistently at :29/:30
Focused on quick turnover and rhythm in the plate burpee

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C1 – Tall kneeling 1-arm DB OH press x 8/arm, rest 30 sec
40-50 x 3
Left arm would not have been able to go for 5 more lbs.

C2 – 1-arm ring row x 6/arm, rest 90 sec x 4 sets (keep shoulders and hips square throughout ROM)
Done

+

D1 – Scap shrugs from support position on dip bar, 10 reps x 3
Done

D2 – Fat grip deadlift hold 30 sec tough weight, rest 90 sec x 3.
205 – 1st round good! Second round was a fight but good. 3rd right hand started losing grip with about 3-4 seconds left. Left hand was good.

Really good squatting day/knees felt really good. Pull ups were another story.

A – Hang Squat clean – 8 singles, rest as needed. start at 235 and build with each make
235-240-245-255-265-275x-275-280

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B – Concentric only front squats – 1.1.1.1 x 4, rest 10 sec/2:30
245-255-260-265

+

C – Hip extensions x 10/Glute ham raises x 5, rest 90 sec x 3 sets
hip extensions made the glute hams hard but awesome.

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D – EMOM x 16

odd min – AMRAP 30 sec ring pushups
19-17-16-15-10-11-11-10

even min – 14 C2B pullups (first 4 sets unbroken, then split second 4 into 7/7 with quick shake out between) 
12 is about the current threshold breaking point – but I was able to do the 14’s unbroken with a fight 
the broken sets is when things began to fall apart.
7/5
5/7 – all were done with a gymnastics kip
7/7 on the last two – was able to regain my composure and get all the reps. However on the last set I was unable to take the quick shake out and finished the last set of 7 with about 10 seconds to spare.

AM

30 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc)
Done

PM

A – Squat Clean from high blocks – 1.1 x 6 sets, rest 10 sec/2 min. all sets at 255, focus on speed out of bottom
A little forward in some of my lifts today, those I wasn’t as fast as I needed to be out of the hole. When I focused on a big explosive pull I felt quick and fast out of the hold which I would say was 8 out of the 12 reps.

+

B – Clean grip deadlift @ 31X1 x 3-4, rest 3 min x 4 sets
286 x 4, 306 x 3, 316 x 3 x 2

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C1 – 30 sec continuous side shuffle fast pace, 10m back and forth, rest 90 sec
Went a bit longer than 10m on the first 2.

C2 – Banded adduction x 6/leg, rest 90 sec x 5 sets
Done

+

D – RKC plank 10 sec on, start a set every 2 min x 5.
Done
Not as hard as last week because I knew what to expect but still tough.

AM 

Bike 4 min @ 85%, rest walk 1 min x 4 sets
Done

PM

A – Back Squats – 8 sets of 3 @ 82%, rest 2 min
305
Have not felt very strong on my back squats lately. Knees felt fairly good today.

+

B1 – Rear foot elevated split squats x 6/leg, rest 1 min
55 x 2, 60, 65
Would’ve struggled for a second set at 65

B2 – Banded hamstring curls x 12, rest 1 min x 4
Done
Did seated today because I did not have anyone to assist me in getting in for a lying prone

+

C – 5 rounds for time

(1 MU + 5 ring dips at top) * 2

20 cal bike tough pace
10:20
Muscle ups felt good today. Had to be patient with dips on rep 2 of rd 3 and on.
First round of airdyne held upper 400 watts. Struggled to do so on rd 2, 3 and 4 were just holding on for a tough pace. Rd 5 I made myself stay in the fight for upper 4’s.

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D – 30 sec glute bridge, rest 90sec x 4

Done

A1 – Wtd dips @ 21X2 x 2-3, rest 2 min
3 on first 3 sets @ 68-70-85, 105 x 2 reps
Would’ve started much heavier had I known I could’ve moved 105 at tempo

A2 – Hand over hand sled drag x 40m, heavy, rest 2 min x 4 sets
175
This has been one of the most challenging strength tasks I’ve had to complete. Not sure if it was all on the pulling time under tension or being outside in the heat.

+

B1 – Banded tricep pulldowns x 12, rest 30 sec
Done

B2 – DB front raises x 12, rest 90 sec x 4
15, 20 x 3

+

C – 15-12-9 reps for time

Toes to bar

Power Cleans @ 115lbs
3:44
All t2b unbroken
PC in sets of; 15-8/7-9
Wanted to go unbroken on everything, limiters were
Lat fatigue, felt it mostly on the cleans. Breathing was a minor limiter, was a little uncomfortable but that was to be expected. Not sure what the dose response was to be but wanted to just go for it. Grip wasn’t a huge factor but had to use grips because my hands are pretty tender and shot.

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D – Hang from climbing rope ALAP, rest 2 min x 4, alternate top hand each set.
10 seconds on all. It wasn’t due to the strength and being able to hold it, my hands just hurt so bad to hang on.