Ben Plotnicki

8/28

A – Paused front squat – 1 rep every 60 sec x 15

*3 sec dead stop pause in the bottom of each. build in load every 5, keep speed high and work on posture

165-185-195 – was so worried about going to heavy or a load that needed too much bracing

B – Snatch grip BTN push presses – 5 reps every 90 sec x 5 sets

*1 sec pause overhead at top of each rep

115

C1 – Wtd pullup x 1, rest 30 sec

70lbs

C2 – Strict pullup x 5-6, rest 30 sec

6

C3 – Band assisted strict chest to bar x 8-9, rest 3 min x 3 sets

9-9-8

D1 – Tempo strict ring dips x 5-6 (2020), rest 1 min

6 and felt i had good positions, 6 was good with about 2-3 RIR at that tempo so pretty pleased with that

D2 – Ring pushups with feet elevated x 12-14, rest 2 min x 3 sets

14’s

8/16

Pec Rehab

1. Push-ups – variation on hand placement: 2-4 x 60s AMRAP, rest as needed.

*Reps do NOT need to be UB, just play with different hand positions so we can make sure we are getting different joint angles

2. Depth Drop Push-up: 3-4 x 1.1.1.1, rest 5-10s, rest 2 minutes.

3. Feet Supported / Band Supported Matador Dip Eccentric: 2-4 x 1.1.1, rest 5-10s b/t reps, rest 2 minutes.

done

+

EMOM x 16 (start at 160)

Mins 1-4: 3 power snatches

Mins 5-8: 3 power cleans (add load)

Mins 9-12: 1 squat snatch (same bar as power cleans)

Mins 13-16: 1 squat clean (add load)

165-190-190-225

+

1 strong front squat every 2 min x 4

*start at 265

265-285-295-305

+

GHD sorenson hold, 3 sets of 80 sec, rest as needed

Done 

8/17 – OFF

8/18

Overlap

+

Ruck walk 45-60 min

8/19

3 min AMRAP:

10 Wall Facing Strict HSPU’s

15 Strict HSPU’s

AMRAP Kip HSPU’s in Remaining time

*All at 10″ x 30″ Line Standard

10 – I’m glad this was only one time through. I might have needed 10 minutes to recover and do it again. A few of the strict reps I fell off the wall and had to adjust my plan/strategy. Finished with 30sec seconds left and just stayed on the walk and fight for every rep. 

+

2 min AMRAP:

Max Distance Sandbag Bag Bearhug Carry

*25ft turnarounds, both feet must cross over line before turning around.

*Score is total distance counted in 5ft increments

64 i believe — 320 – started out with 150’ unbroken. Not sure that was the best decision for max distance but I didn’t want to pick it up again. 

+

Throwdown: 

AMRAP 8

12 Wallballs (20lbs to 10ft

10 TTB

8 Single arm Kettlebell Snatch (24kg) switch hands every 4 reps

5+16 ——- the snatches got slower every round, it was definitely the limiter, mentally and physically. My speed per rep slowed down and desire to pick it up right away slowed down as well. Wall ball and ttb were good. One thing I did really well today was fast (as fast as could be based on logistics) to wall ball and ttb. I want to slow down at one point but I didn’t because I knew I would with the bell. Did a boat load of double kb cleans yesterday and my wrist are a little sore right now so I just had to mentally block that out and endure 

8/20 – OFF

8/21

Every 8 min x 3 sets

Set 1: 21-15-9 of (Bike erg cals + Toes to bar)

Set 2: 21-15-9 of (Ski erg cals + 1-arm alternating DB snatches @ 50lbs)

Set 3: 21-15-9 of (Row cals + Line facing burpees)

3:20——4:50——5:1 i went pretty hard on the first one and then i felt like i couldn’t keep my foot on the gas pedal on the 2nd round of ski and on…..on the row/burpee – i also felt like i went too hard on the 21’s and when i hopped back on the rower i had no juice left

+

RMU str wk 2

A. 2-position jumping muscle ups x 12, rest as needed

*notice that the shoulders are still the highest point- then the hips (which are open!)

**3rd video: https://www.instagram.com/p/B1RwVaupGCw/

B1. 15-20 sec. ribcage hold x4, rest as needed

*palms face out (the same position we want at the top of the pull)

**6th video in A

B2. 6-8 dip swings x4, rest as needed

*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement 

**2nd video in A

These felt pretty good today

2 rounds, continuous effort

Ski 250m @ steady effort (around 1:52-1:55/500m)

8 PC/PJ @ 115lbs

3:21 – tng the first round but did a mix in the 2nd round.

+ (rest to recovery)

2 rounds, continuous effort

Row 250m @ steady effort (around 1:42-1:45/500m)

8 thrusters @ 115lbs

2:58- felt pretty good with the thrusters, but didn’t pull the bar down on all reps only a few

+ (rest to recovery)

2 rounds, continuous effort

Echo 15 cals @ steady effort (350-375watts)

8 power snatches @ 115lbs

3:11 – all singles here – i did have a hard time on the first set to drop the wattage down to 375, but was right in that zone on the 2nd round

+

RMU str wk 1

2-position jumping muscle ups x10, rest as needed

*notice that the shoulders are still the highest point- then the hips (which are open!)

* https://youtu.be/KXXY82eZU98?list=UUCDN1sR31E6uSu6TJvaTijQ

done

B1. 10-15 sec. ribcage hold x4, rest as needed

*palms face out (the same position we want at the top of the pull)

* https://youtu.be/ofRofi3FROI?list=UUCDN1sR31E6uSu6TJvaTijQ

Hard to find the right angle but done 

B2. 4-6 dip swings x4, rest as needed

*don’t worry about getting as much elevation as him- just work on getting comfortable in that catch position w/ some ring movement 

* https://youtu.be/3MzTsLrYSNo?list=UUCDN1sR31E6uSu6TJvaTijQ

Done – didn’t feel too bad at all, just felt a little weak in the position

8/11

Overlap

+

Ruck walk 6 miles (conversational effort)

Did not get full 6 miles in, only had time for about 45 minutes

8/12

3 sets for max reps:

AMRAP UB Strict Wall Facing HSPU’s

10-8-6

Rest 30 sec

AMRAP Strict HSPU’s

5-5-4

Rest 30 sec

15 Kip HSPU’s (open standard)

Done – times went from 20sec-ish, to 27 – 32 i think 

Rest 4-6 minutes

+

Throwdown: 

AMRAP 10 min

Amrap unbroken cluster (sc + thruster) @ 135lbs

10 Bar facing pogo burpee

*score is # of clusters

30 – I did myself no favors early on as the bar slipped out of my hand, it wasn’t because of grip though, in my set up to pull my foot didn’t move right away so I kind of tripped and bailed on the bar. Also, if I would be in a killer instinct right now, I could’ve pushed my last 10 burpee harder and given myself a bit more time to accumulate as the time went away but I wasn’t willing to suffer today. 

+ (rest as needed)

Bike erg 1.25k @ strong effort

new set every 4 min x 5 (get faster with each one, but make sure the first is a little uncomfortable still

2:10—2:08.9—207.8—2:04.8—2:01.6

8/9

Pec Rehab

1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes.

2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s.

*Light loading / sub 10# db

3. Bottom of Ring Push-up Hold (as low as possible): 2-4 sets x 10-20s hold, rest 30-60s.

4. Seated Overhead Med Ball Throw: 3-5 x 3-5, rest 30-60s.

done

+

Every 3 min x 12 (3 times through) 

Set 1 – Echo bike 15 cals + 80ft heavy dbl farmer carry – 80’s….heaviest matching bells I had access to. 

Set 2 – Row 15 cals + 40ft heavy back rack yoke + 270 on yoke. Not sure of yoke weight 

Set 3 – Ski 15 cals + 30-40 sec heavy sandbag bear hug hold 150 and it hurt 

so you were good at math one point i’m pretty sure being an engineer……I mean 3 sets x 12 is 4 of each not 3 times through just saying. So i did 12 intervals, and the sandbag bear hug was by far the hardest, row was holding around 1300, ski was holding around 1200, echo was off (i think) around 40-ish pace on rounds 1-2&3 were pretty consistent, but i felt a slight drop off in the 4th time through

+

BB landmine single arm turkish situps x 6-8/side, rest 1 min

Single leg BB landmine hip thrusts x 6-8/side with good squeeze at top, rest 1 min x 4 sets

So the turkish sit up felt a slight pain/discomfort on my left arm and was just a struggle positionally and that slight discomfort. Got 2 sets and pivoted to db

8/7

A – Find a strict press 3RM

157 – almost made a huge booboo….misloaded the bar on one side and it completely messed me up, and with such a smaller margin for error on a strict press i was almost willing to hang my hat on my previous lift, but i rested a bit, regrouped mentally

B – 5 min AMRAP strict HSPU

32 – didn’t know what to expect here….just lack of exposure more than anything, i got 10 out of the gate and thought this was going to be good, but could never do more than 2, just never felt comfortable in any hand position and just felt a grind on some just to get 2 reps.

C – Find a wtd pullup 3RM

90

D – 5 min AMRAP chest to bar

70 – i did all 7’s, and was flowing well, but i felt like I started over pulling with my left bicep and that made me a little worried. so just slowed down a little. i really wanted 100 – but when i felt the bicep didn’t think it was worth it to push that pace.

E – Perform 20 alternating TGU not for time with KB, challenging load but in control of form/position throughout

10 @ 44 – 10 @ 60…..this felt really good and the only reason i made such a big jump is i liked the handle better on the 60 than the 50….no shoulder issues what so ever

F – Band pull apart super series

done

8/2

Pec Rehab

1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes.

2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s.

*Light loading / sub 10# db

3. Bottom of Ring Push-up Hold (as low as possible): 2-4 sets x 10-20s hold, rest 30-60s.

4. Seated Overhead Med Ball Throw: 3-5 x 3-5, rest 30-60s.

+

EMOM x 16

Mins 1-4: 3 power snatches – 155

Mins 5-8: 3 power cleans (add 20-30lbs) – 185

Mins 9-12: 1 squat snatch (same bar as power cleans) – 185

Mins 13-16: 1 squat clean (add 20-30lbs) – 215

+

1 strong front squat every 2 min x 4

255-275-295-300

+

GHD sorenson hold, 3 sets of 70 sec, rest as needed

I made up for my lack of umph last week by hitting 75 on all sets

8/3 – OFF

8/4

Overlap

+

Ruck walk 5 miles (conversational effort)

8/5

1 round for time

55 deadlifts @ 225lbs

55 wallballs

55 row cals

55 HSPU (open ’23 standard)

14:59 – deadlift – my current mental toughness and high output capacity isn’t primed quite yet. Best example was right out the gate in deadlifts. I tried to take smaller sets and short breaks and felt that a bit fatiguing around the reps of 28. At that point I don’t have the mental toughness to push through that level of discomfort. It wasn’t terrible but where I want it to be. Walk balks we’re descent. Small sets and shirt breaks with 1 linger break and one more to turn on rower. Row was a fight to stay above 1100, just didn’t feel powerful to get and keep it much higher. It took me over 5 minutes to finish hspu. No pain, some trepidation but not enough to be scared of pushing it there. Biggest weakness I felt there was lockout strength and lockout endurance past rep range of 28/30….didn’t have a plan here just went and broke when I felt like I was coming close to failure. Also something to mentally work on, I know this is a more regional/local movement so being out of breath here should not impede my pushing the limits but wasn’t comfortable out of breath, and started getting really dizzy but I think that is more the congestion I’ve been experiencing. 

+

Bike erg 1k @ strong effort

new set every 4 min x 5 (get faster with each one, but make sure the first is a little uncomfortable still

1:51.8—1:49.5—1:4&.8—1:46.1—1:44.9