Ben Plotnicki

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

5/10

10 min echo @ 55-58RPM watts, steady

+

12 min easy movement

Light KB arm bar x 3/side (adjust ROM as needed to get a little stretch/activation without overdoing things)

Front plank with circling hands on low rings x 30 sec (draw small circles with hands while keeping rest of the body as still as you can)

Archer pullups x 3/side

Belly to wall supported HS hold x 20-25 sec

+

10 min echo @ 55-58RPM watts, steady

+

12 min easy movement

Banded glute march x 30 steps (you’re good here, i intended for these to be the standing version)

Parallette L-sit accumulate 30 sec

Frog pumps x 30

KB around the world x 5/direction at hip height (70lbs)

+

4 sets @ strong effort, rest 1 min between efforts

4 shuttle runs

5 power cleans @ 135lbs

12 bar facing burpees (remove pushup if needed to keep speed high here)

I wouldn’t mind running this back some time if it fits into the template. I got to the gym and started the 10 minute portion and warming up and I just didn’t have it today. I was exhausted, lack of sleep, sinus infection, just down right felt like pooh so i only mobilized and did some shoulder therapy

5/11 – OFF

5/12

Overlap

for time – w/a partner

25 synchro line facing burpee

75 row cals

50 sandbag over shoulder

75 ski cals

50 sandbag bear hug squats

75 C2 bike cals

25 synchro line facing burpee

17:26

+

Zone 2 volume

5/9

5 min row with display on force curve

+

For time – 2.5km row

at 0:00 – 20 cal bike erg

at 3:00 – 20 cal ski

at 6:00 – 15 cal bike erg

at 9:00 – 15 cal ski

at 12:00 — 12 cal bike erg

at 15:00 — 12 cal ski

14:18 – was trying to keep row around 1:48-1:50 and pretty much hung out there the whole time. I knew the ski would be the hardest for me, so I knew I would lose a little time there but was surprised at how much that effected my row. Should’ve pushed the bike erg portions a bit harder as I was fine there. 

+

5 min easy walk

done

+

5 min down regulation breathing

done

5/8

A – Double barrel front squats 8 sets of 4, all sets heavier than week 3 (4/10), rest 2 min

200×3-209×3-215×1-225×1 When does it end?????? And at least on week 3 I had 2-3 min rest. I had to go 3 minutes rest for the last 2 sets or else I’m not sure my legs would’ve been recovered enough. 225 got a little sloppy and very Grundy and definitely used the bounce out of the hole on rep 4. I’m surprised I haven’t had dreams about double barrels yet. (week 3 reference ->195x 3 205 x 4, 215 x 1)

B1 – Empty bar front rack paused squat just above parallel x 30 sec, rest 30 sec

done

B2 – Empty bar jumping back squats x 20, rest 3 min x 3 sets (partial ROM, narrower stance with toes forward)

done

C – 1-1/4 BB hip thrusts x 8, rest 2 min x 5 sets (similar load to last week)

245×1, 255×4 – the pad and the bench were the perfect set up to add a bit of weight from last week

D – Knee tucks from plank position with feet on slider/row seat x 15-18, rest 90 sec x 5 sets

done

+

Glute burnout

Banded hip abductions from seated – 35 reps leaning back + 35 reps sitting upright + 35 reps leaning forward. rest as needed x 2 sets

done

5/3

*same as last two weeks

Ring pushups @ 21X1 tempo x 5-6, rest 30 sec

Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec

Belly to wall HS hold x 15 sec (neutral head, look directly at wall, breathe comfortably), rest 30 sec

Hollow body hang from pullup bar x 15 sec (point toes, squeeze midline/lats actively as if you were pressing yourself ‘back’), rest 1 min x 5 sets

Still doesn’t feel 100% but i’m slowly feeler better and a little less discomfort

+

5 sets, rest 3 min bt sets

15 box jump overs @ 20in

15 russian swings @ 32kg

15 echo bike cals (stay above 70RPM)

1:44-1:42-1:43-1:41-1:39

5/4 – OFF

5/5

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

done

+

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

A2 – Dbl DB bench press x 8, rest 2 min x 4 sets (40-45lbs)

Did 6 sets of homemade bamboo bench press @ 70lb in place of bench press as this is a new recommendation from my PT.

+

6 rounds for time

2 rope climbs

4 power snatches @ 155lbs

8 KB front squats (32kg)

11:37 – this actually felt really good, rope climb still only to 12’, and i took that with a little less stress because I wanted to make sure the shoulder could tolerate it well and it actually felt good so that was a very stress free portion and confidence boost. The snatch just felt heavy but it got better as I went. I was on a very tight window this am so i prioritized the PT work and the pressing work and sacrificed an extended warm up for the barbell. But overall i’m pretty happy with the challenges in this today

+

B – Tempo GHD situps x 12, rest 2 min x 5

(can keep hands at sides)

done

5/6

Class overlap

Fun little partner work out and once again flip flopped friday and saturday

+

40 min zone 2 bike erg

45 min around the world, easy effort

2 min bike spin

2 TGU/arm (light)

3 supine leg whips/side

2 min bike spin

4 1-arm russian swings/side

5/side crossunder alternating lunges with light goblet hold

At this moment I think i made it through almost 4+ rounds and a few of the sets I went for a walk in the sun instead of on the bike

+

12-15 min Continuous hip/hamstring circuit

A – Mini band straight leg monster walks x 10 steps forward and backwards

B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)

C – 30 sec glute bridge hold with active butt, 30 sec rest x 3

D – hip capsule mobilization  (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation

E – Adductor dips x 5-6/side 

The hip capsule mobilization is exactly what i needed today

A – Double barrel front squats 6 sets of 6, all sets heavier than week 2 (4/3), rest 2 min

185 – 187.2 – 189.4 – 191.6 – 193.8 – 196 – took full advantage of fractional plates and rested probably close to 2:30 than i did 2 on the last 2-3 sets 

B1 – Empty bar front rack paused squat just above parallel x 25 sec, rest 25 sec

B2 – Empty bar jumping back squats x 16-20, rest 3 min x 3 sets (partial ROM, narrower stance with toes forward)

done – sets of 20

C – 1-1/4 BB hip thrusts x 8, rest 2 min x 4 sets (similar load to last week)

225×1 – 245×3

D – Knee tucks from plank position with feet on slider/row seat x 12-15, rest 90 sec x 5 sets

Did 3 sets plus a lot of PT work

+

Glute burnout

Banded hip abductions from seated – 30 reps leaning back + 30 reps sitting upright + 30 reps leaning forward, rest as needed x 2 ets

done