Ben Plotnicki

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

5/31

A – Front squat waveload – 5,3,1,5,3,1. 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)

225-245-275-245-270-305-315 – i know there is an extra single in here, after the last triple i didn’t want to make the jump to 315 becuase I wasn’t as confident as I should’ve and then the 305 felt so good I just really wanted to go for it and it felt good

B – Barbell hip thrusts – 4 sets of 12, goal of same ending load as last week, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

225×2, 245 x2

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

+35 – my left shoulder couldn’t have handle much more weight in these rep ranges. A little grindy and low level pain but present. 

C2 – Band resisted 1-arm DB row x 8/side, rest 15 sec bt arms and 90 sec after both x 3 sets

50

D – Sandbag bear hug reverse alternating lunges x 12 (6/side) + bear hug squats x 12, rest 3 min x 3 sets

100lb d-ball

6/2

Overlap

+

Zone 2 volume

6/3

PT work (external rotation isometric, wall slides, abduction isometrics)

+

EMOM x 8

Odd min – 35 sec toes to bar – 22UB-15-13-12

Even min – 40 sec burpees to touch bar – 12-11-12-12

Total ttb today 62 – last week 58 and in partner workout yesterday did 80 ttb in synchro format with partner that didn’t have high volume ttb capacity so the 80 reps were there and felt a little today but they were not executed in a super dense rep scheme 

+ (rest as needed)

EMOM x 8

Odd min – 35 sec strict pullups – 16-12-9-10

Even min – 40 sec burpees to Touch Bar 12-12-12-12

+ (rest as needed)

EMOM x 8

40 sec ski for cals

20 sec rest

96 (13-12-12-11-12-12-12-12)

+

B – Tempo GHD situps x 20, rest 2 min x 5

(can keep hands at sides)

Rested longer than the 2 minutes because I wanted to get the volume in but wasn’t sure with all of the ttb yesterday and today 

6/4 – OFF

6/5

A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

225 ——— (185-205-215-225)

B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

110———— (95-100-105-110) – that 3 sec hold overhead was a game changer and if I didn’t get the barbell high in my rack position my shoulder could feel it but with a good rack position it was pain free

C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min

95-115-125

C2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets

25-30-35 – these felt better than i anticipated 

D1 – Plate pinch carry 20 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min

20kg plates and left hand was losing them in the last few seconds – time of hang was 19-16-13 and was using those climbing wall hanging finger tools

D2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets

44 – should’ve gone 53 for at least the last set but i’ll get them next week

5/26

Overlap

+

Zone 2 volume

5/27

PT work (external rotation isometric, wall slides, abduction isometrics)

+

EMOM x 8

Odd min – 30 sec toes to bar

Even min – 30 sec burpees to Touch Bar

18-15-14-11(7/3/1) _______11-10-10-10 – toe to bar just felt like they hit the wall in the 4th set, just fatigued.

+ (rest as needed)

EMOM x 8

Odd min – 30 sec strict pullups

Even min – 30 sec burpees to Touch Bar

10 (5/5)-10(4/4/1/1)-9(3/3/3)-9(3/3/3)______10-10-9*-11 – i just didn’t feel recovered in the 2nd set of pull ups on, just tried to find little ways to try and keep moving especially when i didn’t want to. And on the set of 9 burpee i just had a mental lapse

+ (rest as needed)

EMOM x 8

30 sec ski for cals

30 sec rest

83 – (10-9-10-9-9-9-9-9) – i just felt tons of fatigue in my triceps and was just trying to fight and grind

+

B – Tempo GHD situps x 18, rest 2 min x 5

(can keep hands at sides)

done

5/28 – OFF

5/29

A – Find a strict press 3RM

157

B – Find a front squat 5RM

275 – I smoked the 275 fairly easily and smoothly, and then i jumped to 290 and there wasn’t any mental toughness left in the tank. I hit 2 reps and they were super super slow and just made a decision that 3 more reps were not going to happen

C – Find a wtd pullup 3RM

90 – first 2 reps were easy, the last few centimeters of the last rep were slow and hard and almost not made

D – Perform 16 alternating TGU not for time with KB, challenging load but in control of form/position throughout

@44 – i could’ve easily done more if it weren’t for the press into the up position. There was no problem when i had the bell locked out, but pressing into lockout was a small amount of discomfort.

5/24/2023

A – Front squat waveload – 6,4,2,6,4,2. 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)

205-245-275-225-265-300 – so this was around my goal for my last rep, all sets felt really strong up until that set of 300. That set was probably way better than it felt, i know there was no pausing or stickinig points to grind through, it just felt super slow internally 

B – Barbell hip thrusts – 4 sets of tough 10, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes

245

C1 – 1-arm landmine overhead press from half kneeling x 5/side into 2-arm landmine shoulder to shoulder press x 10 reps, rest 90 sec

+35

C2 – Band resisted 1-arm DB row x 6/side, rest 15 sec bt arms and 90 sec after both x 3 sets

50

D – Sandbag bear hug reverse alternating lunges x 10 (5/side) + bear hug squats x 10, rest 3 min x 3 sets

There was no access to a 100lb sandbag so I did 150 for my first set, well, that damn near wrecked me, so on the 2nd set i tried again for the 150 and the lunges were just out of control and didn’t feel good, so i dropped the bag and used an 80lb bag. I was able to hit that weight with the 3 minutes rest, the 150 bag I might have needed a half a day at least.

5/17/2023

Power clean – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets

205-225-235-240

+

Dbl KB front rack wall sit x 25 sec, rest 1:35 x 5 sets

Did 35/hand the first 3 sets and dropped to 26/hand the last 2 sets. just didn’t think i could keep the quality up on the last 2 sets

+

20 cal row @ 1200 cal/hr, into

3 rounds

1 rope climb

6 front squats @ 115lbs

9 toes to bar

27 DU’s

into

20 cal row @ 1200 cal/hr

rest walk 5 min x 2 sets

6:05-6:36 (had a shoe come untied on the rope climb and i tried to power through but it got caught on the jump rope – this was on the last round)

5/18 – OFF

5/19

Overlap

+

Zone 2 volume

5/20

Had a short training window today so i put all my focus on PT, A & B – I have been a little hesitant on any pull up work as i just started getting some light kipping exposure in PT so I was actually ok today having to miss the conditioning, plus I did a ton of manual labor and very strongman-esque literally lifting and moving heavy logs up a hill about 200ft.

PT work (external rotation isometric, wall slides, abduction isometrics)

+

A1 – 1-arm alternating DB bench press x 10-12 reps (5-6/side), rest 1 min

*go light, stick to a steady tempo, see how things feel

Stuck with 35, I also feel a lot of work in my tricep. It’s working extra hard these day

A2 – 1-arm alternating archer ring rows x 10-12 reps (5-6/side, rest 1 min x 3 sets

Actually felt decent

+

AMRAP 8 min

8 chest to bar

10 wallballs

12 1-arm alternating DB hang snatches @ 50lbs

+

B – Tempo GHD situps x 16, rest 2 min x 5

(can keep hands at sides)

done

5/21 – OFF

5/22/2023

A – Front squats – 6 sets of 3 @ 50-60% of 5RM, rest 2 min, same load across, focus on quality positions and good speed

155

B – 1-arm Bottoms up KB overhead presses from standing x 5/side, rest 30 sec bt arms x 3 sets

35/hand x 1, second set I was only able to get 2 presses at 44 on the left hand and finished out on the 35. Then on the 3rd set I got all 5 reps w/the 44 but I was not able to control the eccentric on the 5th rep

C1 – Banded straight arm PVC lat pulldowns from hinge position x 10-12, rest 45 sec

done

C2 – Prone scapular swimmers from floor x 20 sec continuous motion, rest 45 sec x 3 sets

Done – this felt a little painful, only about a 2 so it wasn’t a problem but was surprised that it felt the way it did

+

12 min AMRAP @ 60-70% effort

Bear crawl 30ft

Horse walk 30ft

KB crossbody carry 30ft

Lizard crawl 30ft

Ostrich walk 30ft

KB crossbody carry 30ft (opposite variation to above)

very mindless with this today, I love all the locomotion work and miss it a little but i hate doing ostrich walk that far

5/13

PT work (external rotation isometric, wall slides, abduction isometrics)

+

A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec

A2 – Bamboo bench press x 10, rest 2 min x 4 sets

Done – bamboo press really feels like it helps a ton. After getting done it just feels so warm and healthy

+

2 min working window, 2 min rest x 4 rounds

2 rope climbs

10 lateral burpees over erg

AMRAP row cals in remaining time

23-25-24-25 – rope climbs started getting sloppy in the 3rd round…rowing felt like a little ground today but I also was really pushing the burpee

+

B – Tempo GHD situps x 14, rest 2 min x 5

(can keep hands at sides)

done

5/15

A – Dbl Barrel Front squats 6,4,2,6,4,2. rest 3 min. compare to 4/17

185-200-215-190-215-235 – the 215 was not pretty and some of the parial range of motions might have been a little questionable, but the 235 was solid. I debated for a while of going heavier and kind of wished i would’ve at least done 240

175-190-210-185-205-225

B – BB hip thrusts x 50 reps @ same load as last week, not for time but go for big sets with less than 30 sec rest between sets

255 – 15-10-10-10-5 – this might be one of the most uncomfortable feeling in my glutes….the no longer than 30sec rest is brutual

+

4 rounds, not for time

Banded lateral monster walk x 10 steps/direction

Banded psoas march from standing x 10 steps/side

Banded kickback from standing x 15/side

Banded psoas march from hollow body hold x 10/side

done