Ben Plotnicki

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

8/1

5 min easy row warmup

+

9 alternating sets, new set every 90 sec

Sets 1-4-7: Row 15 cals

Sets 2-5-8: Row 17 cals

Sets 3-6-9: Row 19 cals

Will update the row times at some point tomorrow when I am back to the rower for the data

+

5 sets

10 sec L-sit hold

10 v-ups

10 tuck ups

10 russian twists (touch ground beside hips)

rest 90 sec bt sets

This was evil….but i did figure out some personal efficient pieces for the v-ups that helped the last 2 sets

7/31

Mcgill big 3

McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)

Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets

Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest

+

A – Bottoms up front squat from rack/pins/blocks x 1.1.1, rest 10 sec/3 min x 4 sets

245-255-265-275

B – Strict press cluster x 1.1, rest 12 sec/2 min x 3 sets (add load from last week)

147×2. 150×1

C – Wtd pullup cluster x 1.1, rest 15 sec/2 min x 3 sets (add load from last week)

80 across

D1 – Strict press x 3 @ for speed @ 60-70% of 1RM, fire fast off shoulders without using legs/hips, rest 1 min

115

D2 – Banded pullups for height x 4-5 with 3 sec hold at extension in bottom of each rep, rest 1 min x 3 sets

done

7/26

Pec prep/prehab

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

*No tempo just general control over the movement / be easy to load

2. Top Ring Push-up Hold w/ ER: 2-4 sets x 10-20s hold, rest 30-60s.

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

4. DB External Rotation off Knee (30×1): 2-3 x 8 per side, rest 60s.

Done and just as good as last week

+

A – Power clean – 1 tough rep every 2 min x 8

240

B – Power snatch – 1 tough rep every 90 sec x 10 (work on driving feet into the ground hard and controlling bar path and tension in catch)

170

C – Paused split jerk x 1/Split jerk x 1 – 6 sets to find tough load for the day, rest 2 min bt sets, 2 sec pause in bottom of dip for paused rep

185-205-225-235-245 – wanted a little more for the last set but after the 245 set i decided to call it, wasn’t smooth and crisp on the split jerk

D – EMOM x 8 – 1 clean grip deadlift @ 105-110% of 5RM

Not sure what my 105-110 was to be, so went with 345 – and it was grindy but moved continuously

E – GHD sorenson hold – 3 sets of 60+ seconds, rest as needed

75-61-70 – wasn’t feeling like being a major overachiever at this point in the session

7/27 – OFF

7/28

Overlap

+

Ruck walk 5 miles (conversational effort)

7/29

For time

20 row cals

20 dbl DB devil press @ 50/hand

20 dbl DB thrusters @ 50/hand

20 dbl DB box step overs @ 50/hand, 24in

20 row cals

9:28 – dropped into a gym that I wasn’t as familiar with the set up so couldn’t get rower right next to db/box set up….this biggest difference i can tell from not doing burners like this is my ability to mentally suffer. So as much as I enjoyed doing this piece, i struggled to take short rest breaks, transitions were good but just wasted too much time resting

+

E2MOM x 5 sets

6 strict pullups + 6 strict dips + 3 strict pullups + 3 strict dips

Done – this was tough today, but yesterday had a good bit of pulling volume – but the strict dips felt great today so that was encouraging and exciting

+

EMOM x 10 alternating sets

Odd sets – AB wheel (or BB) rollout from tall kneeling x 6-8 for control

Even sets – 14 russian swings @ 40kg

Only had an 80 lb kb

7/21

Overlap

+

Ruck walk 5 miles (conversational effort)

7/22

A1 – Dbl DB bench press (no tempo) x 10 strong reps, rest 1 min
70 across – couldn’t have done one more rep on last set

A2 – Supinated grip bent over BB rows x 10 strong reps, rest 2 min x 4 sets

145

B1 – Banded landmine overhead press x 18, rest 1 min ( https://www.youtube.com/watch?v=or6g2BcZHcc )

+35 – one of my new favorites but this was really tough today, might have had a bit tougher band too

B2 – Bicep curls with rope threaded through KB handle @ 2020 tempo x 10, rest 1 min x 4 sets

44

C1 – Banded tricep pushdowns x 18, rest 1 min

44

C2 – Banded ATYT x 8, rest 1 min x 4 sets

done

D – 1-arm KB turkish situps x 6/side x 3 sets/side, RAN

35

+

60 sec prone scap swimmers (hands never touch ground or body, constant movement), rest 2:30 x 3 sets

Holy cow, 60 sec was way harder than last weeks 45sec