Ben Plotnicki

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

A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec
45 x 2, 50 x 2, 55
I’m sure the increase in weight from one week is just getting more comfortable with the movement neurologically.

A2 – 1-arm ring rows x 6/arm, rest 30 sec bt arms x 5 sets
Tried to make these as hard as possible. Played around with different hand positions. Kept eccentric very controlled.

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B1 – Banded tricep pulldowns x 12-15, rest 1 min
Done

B2 – PVC banded lat pulldown x 20-24, rest 1 min x 3
Done – these sucked

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C – Piked HSPU around the world x 2 ‘laps’, rest walk 90 sec x 4
Going to the right was much harder than going to the right.

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D – Airdyne 10 set HARD, 50 sec slow spin x 8, rest walk 4 min x 2
Set a goal of at least 1100 watts in the first 8, and 1000 watts the second 8.

AM

Row 2500m @ Z1
Done

15 min thoracic spine and pec mobility
Did closer to 20/25 minutes

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PM

A – High hang power snatch, 1 rep every 30 sec x 20
did 21. Wanted to end a good one.

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B – For time – 20 ground to overhead @ 155lbs, must be done as singles
at the top of every minute, do 5 burpees

3:40
Started with 5 burpee to make sure. 7 reps in 1st minute, 5-5-3. All by way of c&j.

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

C2 – Sorenson hold 30 sec, rest 90 sec x 4
Done with 15 lb plate

A – Back Squats – 2 reps EMOM x 12 @ 65% 1RM
250
Felt good! Used a warm up of 7 wall ball 5/5 KB snatch and 10 reverse hyper. I feel this helped minimized knee irritation and made the squats seem much easier in general and especially compared to last week.

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B1 – Glute ham raises x 10, rest 1 min
Done

B2 – GHD situps x 15, rest 1 min x 4
Done.

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C – EMOM for 18 min

odd min – 6 strict HSPU, 45lb bumpers as deficit

Much more challenging this week. Had to really start working in the 5th round. All unbroken except for the first round which I lost my balance and focus.

even min – 10 cal row + 15 DU’s
Done

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D – DB ext rotation x 12, rest as needed x 3 sets
20 across

AM

30 min air bike @ Z1
Done

15 min thoracic spine and pec mobility

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PM

A – Squat clean – 8 singles @ 80%, rest 2 min
235
Legs felt really tired from all the work yesterday. However, I felt I moved 80% the way I should. Has been a while since cleaning so too quite a few warm up reps to grease the groove.

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B – 10 rounds for time

1 legless rope climb 12-15′

5 ring dips
8:22
Underestimated the volume of 50 ring dips. Felt this kick in about round 6 or 7.

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C1 – DB skull crushers x 8-10, rest 1 min
30 x 10 -30 x 10 – 40 x 8

C2 – Banded face pulls x 8-10, rest 1 min x 3
Done

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D – Negative body levers x 20 SLOW reps, rest as needed
Did on rings and from a tucked position. Otherwise my quality would’ve dipped quickly and would not have been able to keep them slow.

Kind of a weird training day. Had a so so warm up and started to squat and stopped because I was not mentally in the right place. About 3 hours later I had the chance to start again and was better mentally. I also had a much more thorough warm up.

12 minutes general warm up on the AirDyne then typical flute activation, inchworm, Spider-Man lunge, banded slides and squats. Then did 3 rounds of
5 wall ball at 30lb
7 ghd sit ups.
Felt good, really warm and excited to train.

A – Back squats 4,4,4,2,2,2. Rest 3 min
275-295-315-335-350-360
Had a goal today of hitting 365 for my last double. I’m content with the 360.

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B1 – Rear foot elevated split squats x 6/leg, rest 1 min
40 across

B2 – Single leg banded hamstring curls x 8/leg, rest 1 min x 3 sets
Do not have a large variety of band tension. The thicker bands were good but range of motion was limited. Tried a lighter band was not challenged the same way.

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C – Alternating Cossack squats x 16 (8/direction), rest 90 sec x 3
75 across.

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D – Row 500m @ 1:42 pace, rest walk 2 min x 5
1:42.1
1:42.9
1:43.3
1:43.0
1:42.9
3rd round in I felt like I might have gotten out of being aerobic as I fought a little more than I wanted/expected to maintain or stay around the rx pace.

A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec
45 across. Had to fight not to lose good midline position in the left arm.

A2 – 1-arm ring rows x 6/arm, rest 30 sec bt arms x 4 sets
Liked this single arm work. Kind of played with pronated to neutral through the pull on a couple of reps on a couple of the sets.

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B1 – Banded tricep pulldowns x 10-12, rest 1 min
12 on all 4

B2 – PVC banded lat pulldown x 15-20, rest 1 min x 3
15 on all 4 but underestimated the difficulty that reps 10/11 – 15 got to be.

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C – 20 controlled shoulder touches in butt to wall HS, rest 90 sec x 4 sets
Just could not do these with my butt to the wall. I have a friend who is a former high level gymnast and I am going to see if she can help me with this.
Did shoulder taps facing the wall.

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D – Airdyne 12 set HARD, 48 sec slow spin x 6, rest walk 3 min x 2
This sucked from the 3rd round on. Maintained 1000+ watts on all 12 s cons intervals except for 2 in the 2nd set.

AM

Row 2500m @ Z1
Done

15 min thoracic spine and pec mobility
Done

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PM

A – Hang Power snatch x 2/Snatch balance x 2 – 1 set every 2 min x 6-8
145 across. Felt good, smooth and focused on a good lockout and felt I succeeded. Took video of it but have not uploaded it yet.

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B – EMOM for 16 min

odd min – 8 ground to overhead @ 115lbs

The 1st 4 rounds I alternated back and forth from snatch & c&j. Felt the c&j took more energy out of me so did the last 4 rounds by means of snatch. Breathing became labored and fatigue started really setting in around round 5.

even min – 6 ring dips + 18 DU’s

All ring dips done strict and dubz unbroken

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C1 – Hollow body hold 30 sec, rest 30 sec

C2 – Sorenson hold 30 sec, rest 90 sec x 3
Done, no added load.