Ben Plotnicki

6/30

Overlap

+

Ruck walk 3 miles (conversational effort)

7/1

A1 – Dbl DB bench press @ 2121 tempo x 8, rest 1 min

40, 45, 50×2

A2 – Archer pullups x 3/direction, rest 1 min x 4 sets

done

B1 – Parallette pushups x 8-10, rest 1 min

10 a little achy but got better as I went. Had to focus on keeping the shoulder under control and the elbows in

B2 – High tension banded horizontal rows x 10-12, rest 1 min x 4 sets ( https://www.instagram.com/p/CcAlGhkDTrj/ )

Went ahead and used a cable machine row, 70 was a bit heavy to maintain good form and not hinging too much, so 65 was my sweet spot for 10 reps

C1 – Parallette L-sit x 12-15 sec, rest 45 sec

12

C2 – V-ups x 10-12, rest 45 sec

10 and got sloppy and hard to maintain smooth rhythm in the 3rd and 4th set

C3 – Hollow rocks x 30 sec, rest 90 sec x 4 sets

You know, 3 sets would have been nice for the very first time for this progression

D – KB arm bar x 4/side x 5 sets, rest as needed

+

AMRAP 45 sec of hand over hand rope climbs with feet on floor (weight vest)

rest 135 sec x 5

7-6-6-5-5

7/2 – OFF

7/3

A – Paused front squats @ 24X2 tempo x 5, rest 2 min x 5 sets (find a tough working load at this tempo and rep range by the last set)

190-200-205-210-215

B – Elevator strict press x 4 ‘reps’, rest 2 min x 4 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)

115 across and it was very very grindy on rep 4

C1 – BB inverted rows with feet elevated x 6-8, rest 1 min

done

C2 – Split jerk recovery from high blocks/pins x 3 reps, rest 10 sec bt reps, 1 min after set x 4 sets (build in load here this week)

185-205-215-225

D1 – 1-arm DB side bends x 12/side, rest 15 sec bt arms and 1 min after both

50-50-55

D2 – Band assisted strict chest to bar pullups x 12, rest 1 min x 3 sets

Done but hard

6/21

A – Below knee paused squat snatch x 1.1 + 2 OHS after second rep @ 42X1 tempo, rest 2 min x 6 working sets (work around 75-80%, pause for 2 sec with bar below knee caps before each snatch rep to re-inforce good tension in lats and posterior chain, move slowly and deliberately on OHS)
145-155 much better this week but still not feeling back yet

B – Power clean/Push Jerk singles, 1 rep every 15 sec x 8, rest 2 min x 4 working sets, same working load as last week at higher density

165-185-190-195 – last week pushing 205 was too much to stay clean and crisp

C – BB RDL @ 4121 tempo x 8-10, rest 2 min x 4

Stayed at 165 – just wasn’t feeling it today

D1 – Glute ham hip extensions x 10-12 into GHD sorenson hold for 40-50% of best hold time from testing, rest 90 sec

12 + 40

D2 – Star plank from elbow x 20 sec/side, rest 10 sec bt sides and 90 sec after both x 3 sets

done

6/23

Overlap

+

Zone 2 volume

6/24

A1 – Dbl KB bottoms up bench press @ 2020 tempo x 8-10, rest 1 min (lets shoot for 35 for all, and try to create a stronger connection to the bell)

35’s on all across and really strong control the whole time

A2 – 1-arm negative only landmine meadows row x 6/side, rest 15 sec bt arms, rest 2 min x 4 sets

(pull to top with both, then do a 3 count negative with just the working arm)

50 with really slow controlled negative

B1 – Tempo ring pushups @ 2020 tempo x 12, rest 1 min

12

B2 – Feet elevated ring rows @ 2121 tempo x 12, rest 1 min x 4 sets

*elevate feet to just below hand height, should be tough angle

12

C1 – Mini band seal walk x 60ft, rest 1 min

C2 – Dbl DB reverse flys from incline bench x 12, rest 1 min

C3 – Dbl DB lat sweeps from incline bench x 12, rest 1 min (pause at end range on each rep to ‘find’ your lats, keep traps quiet)

15’s on flys – 20’s on sweeps

D – KB arm bar x 4/side x 5 sets, rest as needed

44

+

*same as last week, try to start off a little hotter here and then hang on

AMRAP 75 sec of hand over hand rope climbs with feet on floor

rest 75 sec x 5

*shoulders are last thing to leave floor, and first thing to get back to floor. keep butt high.

15-13-9-11-10 – my pullers were completely done after the 2nd set

6/25 – OFF

6/26

A – Paused front squats @ 23X2 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

165-180-195-205 – not sure what is worse, the slower negative or the longer hold, both have their unique difficulties

B – Elevator strict press x 3 ‘reps’, rest 2 min x 4 sets (1 rep = press to eye level, back to shoulders, press to just above forehead, back to shoulders, press to full extension, back to shoulders)

95-105-115-120

C1 – BB inverted rows with feet elevated x 6-8, rest 1 min

done

C2 – Split jerk recovery from high blocks/pins x 3 reps, rest 10 sec bt reps, 1 min after set x 3 sets (build comfort in this setup this week before going too heavy)

165 – this was good for my wrists as I am still getting comfortable holding weight overhead but defintely feel goo getting more weight next week. just also trying to figure out my best set up with boxes

D1 – 1-arm DB side bends x 10/side, rest 15 sec bt arms and 1 min after both

50 – pretty easy but felt high quality and good range of motion

D2 – Band assisted strict chest to bar pullups x 10 reps, rest 1 min x 3 sets

Good and i know this is going to get hard

6/19

A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)

205/210 – pretty smoked today

B – Strict press @ 51X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)

105

C1 – BB Bent over rows with pronated grip x 10-12, rest 1 min (similar loading from last week)

145

C2 – Top to top DB alternating Z-press from straight leg seated x 20 reps (10/side), rest 1 min x 3 sets

35

D1 – Plate pinch carry 30 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

I couldn’t hang on to the plate pinch for the whole 30 sec, was losing it right around 27 + 15-12-11

D2 – Dbl KB front rack carry 30 sec into Dbl KB front rack reverse alternating lunges x 14 (7/side), rest 1 min x 3 sets

done

6/14

A – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets, moderate loading (work around 65-70%, pause for 2 sec with bar below knee caps before each snatch rep to re-inforce good tension in lats and posterior chain, move slowly and deliberately on OHS)

135 – my joints – especially my wrist felt like a limiter today, the shoulder held up well, but just wasn’t use to the movements and i was really tired today

B – Power clean/Push Jerk singles, 1 rep every 20 sec x 5, rest 2 min x 4 working sets, crisp and quick lockout with good footwork

185-190-195-205 – 205 was too much for today, footwork wasn’t as crisp on the first rep or two, i smoothed it out, but should have stayed in the 185-195 range

C – BB RDL @ 4121 tempo x 6, rest 2 min x 4

165 x 2, 185×2 and that might have been too aggressive for today

D1 – Glute ham hip extensions x 10-12 into GHD sorenson hold for 30-40% of best hold time from testing, rest 90 sec

D2 – Star plank from elbow x 15 sec/side, rest 15 sec bt sides and 90 sec after both x 3 sets

Done – sorenson for 40sec

6/15 – OFF

6/16

Overlap

+

Zone 2 volume

6/17

A1 – Dbl KB bottoms up bench press @ 2020 tempo x 8-10, rest 1 min

26×1, 35×3 for 8 – each set on the 35 i had to reset at least one time because of losing the bell before i got into positions

A2 – Band distracted single arm DB row x 8-10/side, rest 1 min x 4 sets

50×8

B1 – Tempo ring pushups @ 2020 tempo x 8-10, rest 1 min

10

B2 – Feet elevated ring rows @ 2121 tempo x 8-10, rest 1 min x 4 sets

*elevate feet to just below hand height, should be tough angle

10

C1 – Mini band seal walk x 50ft, rest 1 min

C2 – Dbl DB reverse flys from incline bench x 8-10, rest 1 min

C3 – Dbl DB lat sweeps from incline bench x 8-10, rest 1 min (pause at end range on each rep to ‘find’ your lats, keep traps quiet)

This week did flys and lat sweeps at 20’s

D – KB arm bar x 3/side x 5 sets, rest as needed

44

+

*same as last week, try to start off a little hotter here and then hang on

AMRAP 60 sec of hand over hand rope climbs with feet on floor

rest 60 sec x 5

*shoulders are last thing to leave floor, and first thing to get back to floor. keep butt high.

12-10-8-8-9 – was much more aggressive this week, but my biceps felt pretty smoked, not blown up just worked really hard

6/9

Overlap

+

Zone 2 volume

6/10

A1 – Dbl KB bottoms up bench press @ 2020 tempo x 6-8, rest 1 min

26 – just didn’t trust myself today with making the jump to 35 for 8 reps 

A2 – Band distracted single arm DB row x 6-8/side, rest 1 min x 4 sets

50 x 8

B1 – Tempo ring pushups @ 2020 tempo x 6-8, rest 1 min

8 with some discomfort but manageable

B2 – Feet elevated ring rows @ 2121 tempo x 6-8, rest 1 min x 4 sets

*elevate feet to just below hand height, should be tough angle

8 but the iso hold got tough 

C1 – Mini band seal walk x 40ft, rest 1 min

Evil purely evil……the mini band I had, had no give so I had to get a long really small band and that gave a little resistance but not ideal

C2 – Dbl DB reverse flys from incline bench x 6-8, rest 1 min

15’s x 8

C3 – Dbl DB lat sweeps from incline bench x 6-8, rest 1 min (pause at end range on each rep to ‘find’ your lats, keep traps quiet)

15’s x 8

D – KB arm bar x 3/side x 4 sets, rest as needed

44

+

AMRAP 60 sec of hand over hand rope climbs with feet on floor

rest 60 sec x 5

*shoulders are last thing to leave floor, and first thing to get back to floor. keep butt high.

So I wasn’t quite exactly sure when it said rope climb but with feet on the floor so i assumed that it was a lying to standing. Reps were 7-6-5-5-6 – I over relied on my right ar to initiate the start of the pull so I started slowing down when I put that emphasis on for balance. And if i did this correctly this shit got really really hard, especially when trying to control to the ground and make sure shoulders touched first

6/11 – OFF

6/12

A – Front Squat @ 40X1 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set)

205-215-220-225

B – Strict press @ 41X3 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 10lb window from last week’s last set)

110

C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min (add 10-15lbs this week)

140×8

C2 – Top to top DB alternating Z-press from straight leg seated x 16 reps (8/side), rest 1 min x 3 sets

35

D1 – Plate pinch carry 25 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

23-14

D2 – Dbl KB front rack carry 25 sec into Dbl KB front rack reverse alternating lunges x 12 (6/side), rest 1 min x 3 sets

44’s

6/7

A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave)

245-275-300-260-285-325

B – Barbell hip thrusts – 4 sets of 14, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

225 x 3, 245 x 1

C1 – 1-arm landmine overhead press from half kneeling x 6/side into 2-arm landmine shoulder to shoulder press x 12 reps, rest 90 sec

30

C2 – Band resisted 1-arm DB row x 8/side, rest 15 sec bt arms and 90 sec after both x 4 sets

50

D – Sandbag squats – AMRAP unbroken, rest 4 min x 2 attempts @ 200lbs

8 and 10 – i really did not set myself up here for a good strong mental finish. The first set of 8 was tough, and when i got in the 2nd set i knew i wanted more than 8 but had my mind stuck on an even number, i’m pretty sure i could’ve grinded out 1 more and maybe 2 but i immediately regretted stopping and dropping it at 10