Ben Plotnicki

4/8/2026

Every 90 sec x 6 alternating sets

Odd – 45 sec continuous heavy prowler push

Even – 45 sec continuous heavy farmer carry

Used the torque tank cranked up to the max and used 70/h on FC – did not have a match of 80’s/90’s or 100’s so didn’t want to have to try and remember to switch sides each time and try and make sure during equal work. 

+

Every 90 sec x 6 alternating sets

Odd – 45 sec burpee broad jumps for distance

Even – 45 sec sandbag walking lunges for distance

Burpee broad jumps are spicy, I think I was around 70ft maybe a little more, and lunges started at 70+, and dropped to 70 then 60

+

A1 – High tension banded horizontal rows x 15, rest 30 sec

A2 – Ant tib raises from wall sit x 15, rest 30 sec

A3 – 1-arm rotating rows using climbing rope x 5/side, rest 60 sec x 4 sets

Ant tib raises from a wall sit are fucking hard

4/9 – OFF

4/10

Gymnastics shape work and scap activation x 2 sets, rest as needed

A1 – Hanging scap elevation and hold x 10 reps (1 sec pause at top of each to picture pulling down through scap)

A2 – Hand circling plank hold on low rings x 10 small circles/direction (try to keep body as still as possible and scapula actively protracted throughout – https://www.instagram.com/p/BYCd_7yHXA0/

A3 – Active arch/hollow shapes from foam rollers x 5 reps for strong control

A4 – Active arch/hollow shapes from rig with box x 3 reps for strong control

So I must say, we might have found a major fundamental weakness are I’m doing something really wrong. I was unable to get my right shoulder off the ground in the supine shaping on the foam rollers

+

B – Hang squat snatch – 1 rep every 30 sec x 4, rest 3 min x 3 sets

*mod loading throughout, quality of movement is target

105–125–145 – 145 might have been a bit aggressive as 2 of the 4 were smoked, it came down to being explosive then everything was smooth and solid, the other 2 weren’t as crisp as we needed them to be

C – Front squats – 5 sets of 8 @ 175-185lbs, rest 60 sec

175 – tried to keep moving the whole set on each without any pauses at the top to reset or breath

+

6 alternating sets for times (3 each), new set every 3 min

Odd sets: 4 bar MU + 8 power cleans @ 135lbs + 4 bar MU

1:20–1:16–1:10 – as I went I got more aggressive with the barbell and trying to be faster on the bmu

Even sets: 15 wallballs + 10 box jump overs @ 24in + 15 wallballs

1:27–1:28–1:29

4/6

This was the perfect day, enough spice to go with the positional work to challenge me but not to wreck me after a weekend of delicious food and probably more sweets than overall great food. 

12 min AMRAP for quality

20 sec belly to wall HS hold with as little foot assist as possible (try to gently tap toes on wall, without leaning)

3/side glute airplanes for control

2 skin the cats on rings for slow control

20 sec/side half kneeling diagonal stretch

6/side 1-arm KB hang snatch @ 16kg

Done – it has been a long time since i have done skin the cat and I was very apprehensive but it went well. I did feel really week coming back through to the hang position. 

+

EMOM x 12 (3x through)

Min 1: 3-4 hang squat cleans + 3-4 shoulder to overhead @ 95-115lbs

Min 2: 6-8 strict pullups

Min 3: 15 sec straight arm ring support + 10 sec bent arm ring support

Min 4: 45 sec easy bike 

4 on each barbell @ 115 – 7 across on strict pull ups

+

EMOM x 12 (3x through)

Min 1: 50ft/side 1-arm KB overhead carry

Min 2: 10 dbl DB box step overs @ 50/hand, 20in box

Min 3: 10 dbl DB front rack squats @ 50/hand

Min 4: 45 sec easy bike 

On oh carry I started at 44, then to 55 then to 60 – my goal with db movements was to move fast and no breaks even to reset, move smooth and fast.

3/25

For time @ strong effort

30 burpees over bar

20 OHS @ 115lbs

10 shuttle runs

*lets hit the second part of this as I want to know what that bar will feel like under fatigue and what you want to do with it

4:45 – some of the ohs transition/break did not include when my hands went on the bar, took a few seconds to get everything balanced before i was confident initiating my squat pattern. 

burpee	0-10	:30
	10-20	1:04
	20-30	1:41
transition		:13
OHS – start		1:54
finish	0-7	2:17
break		:15
	7-14	2:32
finish		2:52
break		:17
	14-20	3:09
finish		3:29
shuttle – finish		4:45

+ (rest 20-30 min)

1 set for time @ strong effort

500m row @ 1:52-1:54/500m

15 clean and jerks @ 135lbs

4:01 – rowed a 1:54 – I had 8 or 9 c&j after about 1 minute and then the next 6-7 obviously slowed down. I rested about 25-30 minutes, and warm up wasn’t long enough and didn’t spend enough time in the energy system of this piece so felt that after the first barbell reps, in the actual workout if i’m not prepped here that will effect that row big time so was thinking about that in this.

3/24

Thorough upper body prep (pull from what we’ve had in there regularly and see what we can do to prep HSPU)

+

Every 45 sec x 8 alternating sets (4 each)

Odd – 5-6 dbl DB hang squat cleans

Even – 3-4 BMU

Did 6 db cleans and 3 bmu – went with 3 bmu because of head clearance at gym today….also on last clean round went ahead and wanted to feel both in a full round….db clean just feels dense, not much of a heart rate response for me there, but bmu had a much higher response for sure. 

+

Every 60 sec x 8 alternating sets (4 each)

Odd – 200m row @ target 1k effort

Even – 30 sec strict HSPU singles

5____3/2/1____1/1/1/1____3/x -> I know there will be a ton of fatigue built in but if we manage smart breaks and small cluster reps we can finish this one…..no shoulder pain, a little elbow irritation on negative, not sure were that came from but that is manageable 

+

For time

50 DU’s + 13 DL’s @ 225lbs

50 DU’s + 9 DL’s @ 275lbs

50 DU’s + 5 DL’s @ 315lbs

3:09 – 13’s done as 4/3/3/3, 9’s done as 3’s, 315 done UB – made me think that breaking up the 225 barbell will be very valuable….shortly after this was done I wanted to see how long it took to do 10 singles at 225 and it was 25 seconds. I feel this workout doesns’t really start until 275 so those last 30 reps @ 275 and 315 need to feel like I can attack it with as little rest as possible and keep the DU clean

3/21

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

Done – if the windmill was a prelude to the day then it could be future feedback

+

1 set, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

EMOM x 4 as overhead warmup

1 – 5-6 plate step ups from wall facing HS hold OR piked position

2 – 5-6 strict toes to rings with controlled negative

3 – 2-3 partial or full ROM wall walks

4 – 3-4 controlled ring fallouts from kneeling (extend ROM with each rep as you go)

Plate step ups were really hard today – it didn’t hurt the shoulder was just really hard, and I was so sore – that is what felt really hard to get into that overhead position

+

EMOM x 8 (2x through)

1 – 4 ring MU

2 – 50ft HSW

3 – 2 rope climbs

4 – 50ft dbl DB front rack walking lunge @ 50/hand

No access to ropes today so goal was to just do the triplet work, went for my first ring muscle up and my shoulders/lats were so freaking sore (good sore) – i just skipped the muscle up work, spent 5 minutes on handstand work and got 2 sets of lunges in. I had to get into the gym earlier than I preferred so I didn’t have enough time to get a really extended warm up in for my upper body. Once again, i will reiterate, no pain just felt tight and sore. 

+

On a 15 min clock

For reps

19 shuttle runs, into

AMRAP in remaining time

19 wallballs

19 cal row

232 – (6+4) – first round i broke the wall bals in 2 sets, after that I did 3….thought was, i need to hold row in the 1200’s and if i did two sets or one set on wall ball that row pace my really fall off, if I took a longer than “needed” rest break on wall balls i told myself that means you have to fight to keep row pace a little higher. I found my true rhythm in the 3rd-ish round, before that I might have dropped below 1200 for one stroke every so often but after that i was mid 1200 and was keep spm around 24-26. Last row was 1300-1400 because i knew I needed to get back and get a few wall ball in.

3/20

EMOM x 9

1/2/3: 3 hang power snatches, building 115–135–145

4/5/6: 3 hang power cleans, building 155–185–195

7/8/9: 3 hand release deadlifts, building 245–275–315

+

4 rounds for total reps

1 min snatches @ 135lbs 7–8–8–8

1 min bar facing burpees 15–16–15–16

1 min box jump overs @ 24in 22–22–23–23*

1 min rest

I figured sustainable was kind of the name of the game. The highest return on minutes was box jump over so I wanted to make sure to maximize that. On the last minute when the 10 seconds left beep came, I started sprinting my jumps and timed it down that I was going to be able to hit 25 reps however on number 23 I clipped both feet on the box went hands forward over the box onto my hands and not enough time to even complete 24😂. I was afraid that if I worked the full 60 on snatch that could take a few reps away from the burpee, and with 10 seconds left on the burpee I kept my rhythm, I wouldn’t increase speed and fight for extra reps but I wouldn’t start my transition early.

3/18

1 set, rest as needed

Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

Actually the first day that I was not deathly afraid I was going to drop the kb attempting to do a windill

+

1 set, rest as needed

Thoracic bridge flow against wall x 3/direction

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

done

+

EMOM x 8 as overhead warmup

1 – 5-6 plate step ups from wall facing HS hold OR piked position

2 – 5-6 strict toes to rings with controlled negative

3 – 2-3 partial or full ROM wall walks

4 – 3-4 controlled ring fallouts from kneeling (extend ROM with each rep as you go)

Did wall walks and plate step ups felt weak but decent

+

EMOM x 15-20 (3-4x through, pending how you’re feeling)

1 – 5 power snatches @ 95lbs + 9 chest to bar pullups

2 – 9 chest to bar pullups + 5 thrusters @ 95lbs

3 – 5 power clean and jerks @ 95lbs + 9 toes to bar

4 – 9 toes to bar + 5 OHS @ 95lbs

5 – Active rest bike erg

Everything felt great except for the thrusters, it was the rack position, all other movements weren’t a problem. I am also really tired today and I think I just need some rest, busy day and not a full deep sleep last night so only did EMOM x 15

+

For time

25-20-15 row cals

5 wall walks/round OR 30-40ft HSW if you feel comfortable trying

8:47 – with 30ft hs walk – i fell once, lol. It wasn’t because of the shoulder, i think it was due to overcompensating and trying to put too much on my left side. There was zero pain here, and only minimal frustration. Not being comfortable inverted I had a hard time not overextending from my lumbar, just had a really hard time having good core control and breathing, but the good news is no pain. Had to do 5ft at a time and it was very inefficient. But fairly happy overall with being able to do it.

3/17

A – 1-arm DB alternating clean and jerks x 8 heavy reps,rest 90 sec x 3 sets

*challenge loading here, but try to keep them TNG at ground

70 – actually felt really good….first set was really grindy, but I improved some positions and was much better even being tng at shoulders as well as on ground…hardest part at this weight is changing hands from overhead after finishing my rep with my right hand and catching with my left, last set I did but most had to lower to shoulder and then catch with my left hand. the heavy db clean and jerk is a really good tool for me to reinforce mechanics of dipping back under the dbbell.

+

B – Dbl DB bench press x 20 reps @ 50lbs per hand, rest 3 min x 2 sets
Done – 2nd set was really good, i guess i should’ve done more warm up reps with lighter weight. 

+

2 sets for times, rest 3 min bt sets

50ft dbl DB front rack lunges @ 50lbs per hand

5 dbl DB devil presses @ 50lbs per hand

50 DU’s

12 bar MU

Did not do a good job of time – 1st set, called the bmi at 8, I would hit my head on the ceiling here if I came to full extension at top of lockout so you have to stay with your chin tucked a little bit, so i decided to do sets of 2’s on the first set, I missed my first attempt and my last attempt when I called it, I really think the misses were more technical because of the ceiling as the fatigue or heart rate elevation kicked in the fear of a big kip and meeting the ceiling head on, pun intended was very real. On the 2nd set, I had a bit more confidence and went 6/4/2 – no problems, just greased the groove a little. I know the smaller sets with shorter rest breaks should be what I do here, but at this gym location with that goal but I did think that threw my rhythm off a little bit thats why i decided to come out for 6 reps on the 2nd set.

3/13

Lat series and shoulder flexion series

+

Additional front rack prep (spend a lot of time here)

+

Open 26.3

*will see the write ups we sent out, and the demo vid, but this is VERY paced from the start. Looking at 3-3:20 min rounds on the first bar, and 4-4:20 rounds on the second bar. If we can get some work done in the 5th round that will be super solid, but most important is just managing rest breaks

206 – I’m actually really happy with this. I could’ve fought a little harder on the 115 thruster barbell but I wanted to keep my burpee pace consistent so that was a choice i made in the moment, could’ve would’ve should’ve but I didn’t. But I do think this pacing set me up to really push the last 12 burpee and get a few reps at 135.

3/14

A – EMOM x 10

1 power snatch + 1 OHS

*all at 7/10 RPE

115 – i tried 2 sets at 125 but was a little past 7 today. Shoulder was just a little irritated but no real red flags so i just listened and backed off to 125

+

EMOM x 30 (5x through)

1. 12-15 toes to bar

2. 4 wall walks

3. 2 rope climbs (if not at a gym for these, lets do 3-4 ring MU)

4. 50ft dbl DB farmer carry walking lunge

5. 60 DU’s

6. Easy bike erg rest

The hybrid gym for Saturdays functional fitness side of the gym was supposed to be done with their  maintenance and upgrades today but it was not so i had to get a little creative with the emom….so i just did a triplet of bear crawl + ghdsu + db lunge + DU

3/15 – OFF

3/16

A – Clean and jerk; build to a single at 80-84% in 6 min

235 – clean gel pretty good, jerk wax ok. Just feeling it out overhead, drive felt good, catch felt good but recovery was what felt the least confident in the day. I’d say the recovery felt more unstable to lack of that overhead than anything else. Shoulder actually felt strong and stable and fairly locked in. Still a slight hint of tightness but not so much to really throw off the movement or weight. 

+

B – Strict press; build to a single at 84-88% in 6 min

145 – loading just worked out that way and today  it’s probably way more than 84-88. 

+

3 sets for times, rest 2 min bt sets

30 wallballs

20 GHD situps

3 rope climbs

3:16–3:08–2:49 – so I broke up the wall balls in sets of 3 on the first 2 sets. Wasn’t sure how well I was going to do on ghd. Also broke up the ghd but the pads at the feet were a very tight squeeze so there was no getting out of the machine it was just a rest break. I also kind of went into this work cold, didn’t really warm the movements up much so I got more prepped as I went. Also rope climbs on last set were tng on the ground.