Ben Plotnicki

7/14

Overlap

+

Ruck walk 4.5 miles (conversational effort)

7/15

A1 – Dbl DB bench press (no tempo) x 8 strong reps, rest 1 min

60-65×2-70 – thank goodness for no tempo or else this wouldn’t have happened

A2 – Supinated grip bent over BB rows x 8 strong reps, rest 2 min x 4 sets

155

B1 – Banded landmine overhead press x 15, rest 1 min ( https://www.youtube.com/watch?v=or6g2BcZHcc )

I really liked this

B2 – Bicep curls with rope threaded through KB handle @ 2020 tempo x 8, rest 1 min x 4 sets

44

C1 – Banded tricep pushdowns x 15, rest 1 min

Used actual cable machine but I do not remember the load now

C2 – Banded ATYT x 6, rest 1 min x 4 sets

done

D – 1-arm KB turkish situps x 5/side x 3 sets/side, RAN

35

+

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

Good stuff

7/17

A – EMOM x 6 – 5 jumping back squats for height with 65-75lbs

75 x 2 – then backed off for the remainder to 65 as i feel I wasn’t getting good height

B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 sec bt arms and 90 sec after both x 3 sets

35 was hard but I grinded through it because it was very manageable with my right hand

C1 – Banded straight arm PVC lat pulldowns from hinge position x 12-15, rest 45 sec

done

C2 – Prone scapular swimmers from floor x 30 sec continuous motion, rest 45 sec x 3 sets

done

+

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)

Did some of this plus additional flow work – just what i needed today

7/12

A – EMOM x 12 min @ 85-90%

Odd min – Below knee paused squat snatch x 1 (2 sec pause below knee)

Even min – Squat snatch x 1

175×2,180x 4, 185×3 190 for last non pause snatch 

B – Power clean x 1/Squat clean x 1/Front Squat x 2 – build to max load in this complex in 5 sets, rest 3 min

210-220-230-240-245

C – TNG push presses x 4 reps with 3 sec hold overhead after each rep, rest 2 min x 6 sets

165-175-180-185–190-195

D – BB clean grip floating deadlifts x 6, rest 2 min x 5 sets

225-240-245-250-255

E1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 30-40 sec, rest 90 sec

done

E2 – Single leg side plank series – 8 sec with top leg floating, 8 sec with top leg supported, 16 sec regular side plank, rest 30 sec bt sides x 3 sets

done

7/5

A – Below knee paused squat snatch x 1/Squat snatch x 1, rest 15 sec between reps and 2 min after set x 6 sets (first 3 working sets @ 78-81%, second 3 working sets @ 81-84%)

165×3-175×2-180×1 – last week i really struggled here, but today I thought, let me see about foam rolling my lats and it improved my position so much that it felt closer to normal. have to prioritize this moving forward

B – Power clean x 1.1 + Squat clean x 1, rest 12 sec/2 min x 5 sets 

205-220-230-240×2 – on the last set i missed the 2nd power, so i took another minute off and starting back from scratch. I was pretty close to not power but it was good

C – TNG push presses x 5 reps with 2 sec hold overhead after each rep, rest 2 min x 5 sets

165×2-175-180-185

D – BB clean grip floating deadlifts x 6, rest 2 min x 4 sets

235-245×3

E1 – Glute ham hip extensions x 12-15 into GHD sorenson hold for 25-35 sec, rest 90 sec

E2 – Single leg side plank series – 6 sec with top leg floating, 6 sec with top leg supported, 12 sec regular side plank, rest 30 sec bt sides x 3 sets

made up on friday

7/6 – OFF

7/7

Overlap

+

Ruck walk 4 miles (conversational effort)

7/8

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

50-55-60×2

A2 – Archer pullups x 3/direction, rest 1 min x 5 sets

done

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

10

B2 – High tension banded horizontal rows x 10-12, rest 1 min x 5 sets ( https://www.instagram.com/p/CcAlGhkDTrj/ )

60 – when i got to this point i did not feel good, I don’t know if my food hadn’t digested or I was just exhausted from heat but i called it. I did not feel good at all

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

C2 – V-ups x 10-12, rest 45 sec

C3 – Hollow rocks x 30 sec, rest 90 sec x 5 sets

D – Skin the cat on rings x 3 reps for controlled range, rest as needed x 3 sets

+

AMRAP 60 sec of hand over hand rope climbs with feet on floor (weight vest)

rest 180 sec x 4

7/9 – OFF

7/10

A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)

175-195-215-230

B – Elevator strict press x 4 ‘reps’, rest 2 min x 5 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

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

8’s

C2 – Split jerk recovery from high blocks/pins x 2 reps, rest 10 sec bt reps, 1 min after set x 5 sets (build in load here this week)

225-235-247-257-267 – on 247 I thought I was at my top number for the day, but then I really dialed in a few things mostly mentally but locked down positions as well. 267 was tough but it felt good to hold that weight overhead

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

55

D2 – Banded assisted Strict C2B pullups x 14, rest 1 min x 4 sets

Ouch, actually had to double up bands as I was unable to make chest contact on rep 13 and 14 for the 3rd set

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