Ben Plotnicki

1/25 (easier)

Hang squat snatch – 1 rep every 20 sec @ 135-155lbs x 20

145 x 10, 155 x 10

+

1-arm DB tempo OHS x 4/side, tempo = 32X1, rest 30 sec bt arms x 4 sets/side (adjust loading to challenge tempo/positions)

5/50/70/95 and the 70 and 95 actually felt better than the  lightler loads

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Sumo deadlifts @ 31X1 tempo x 4, rest 2 min x 6

235 x 1, 255 x 5

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Banded hip thrusts x 20 + 20 sec iso hold at top of last rep, rest 2 min x 4

Done – and nice deep burn

1/26 (cyclic/movement)

Bike 12 min warmup, 1 min nasal 2 min regular breathing x 4

done

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Every 2 min x 10

20 bike cals

(do this in a waveload format, getting progressively faster for first 5 sets to have the 5th set be about 90-92% effort, then back off for 6th set and do another progressive wave for 6-10, trying to have corresponding sets be a little faster than the first 5)

1:28 – 1:27 – 1:22 – 1:13 – 1:04 – 1:31 – 1:18 – 1:14 – :59 – :54

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2 sets

Banded ankle dorsiflexion x 10/side – https://www.youtube.com/watch?v=SBrHvR0BomM

Banded ankle plantarflexion x 10/side – https://www.youtube.com/watch?v=ak-LQboTk24

done

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Lower body flow – 2x through (should take about 5 min) – https://www.youtube.com/watch?v=FnwcRk7xTLY&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=10“

Dont quite have the cossack squat get up without hands…..in fact not even really close. But that is something I wouldn’t mind being able to achieve in my next lifetime

tttTD (snatch/burpee/box)

So my actual score in this scenario was/is -> 198 – 2 burpee short of finishing the round of the 165 barbell – however I have a caveat for myself today. I had 3 reps left of the 165 and I knew I could finish but I was trying to quickly calculate how fast I had to go without missing a rep but time to finish the burpees, i knew it was going to be close but didn’t want to risk a miss. Finished the last 165 and glanced at the clock and it was low 40ish, not real sure so I just went all out for the burpee, and on rep 7 was just coming off the ground as the bell went off. I hit the ground and definitely smoked from the final push. As I was laying there I said to myself, if you had a judge with you to help you with your barbells (I did pre-load 4 different bars), but I had to take the time to roll them out of the way, I would’ve had an honest chance to finish those 2 burpee, so I got up and did my remaining 2 burpee, my 8 step ups, changed the load on the bar to 195, I didn’t think I would finish the 165 so never put out a 195 bar, plus that would’ve been a shit ton of extra work to clean up after. After changing the load, there wasn’t a ton of time, but I said I’m going for one and I will make it count, so I waited until about 12 seconds left and set up, and nailed it. 

Some really good stuff today, I don’t think we’re fully all the way back, but we are close. The back is 95% so that is great news. One thing that I don’t know if it was a good call for me was I went 12 UB snatch @ 95, my original plan was 7/5 and in the middle of that I thought no go all the way, but after that I felt I got a little faster, even doing singles @ 115, and I moved the 135 much better than I anticipated. Same to be said for the 165. The biggest break through was the burpee, when I started my first set of the burpee @ 165 round, my first rep was slow with slow footwork and at that moment I told myself, nope that’s not an option, you have to suck it up and move fast and I was ok. The step ups on that ensuing round might have been slower but you can at least keep moving there so was a good win with the burpee in hindsight.

Today was one of the first days in a while that I was so excited and eager to train and get after it. Even though this was a movement freedom/focus kind of day I was eager and excited to move and looking forward to testing some things tomorrow in the throwdown

AMRAP 30 min @ 75% consistent effort

Row 1k

50ft forward bear crawl

50ft reverse walking lunges

Bike 2k

20sec freestanding HS hold (accumulated)

3 skin the cats on rings, controlled ROM

Spent an extra 10 minutes getting in handstand hold drills and skill work practice

+

A1 – Single leg straight leg liftoffs from parallette support x 10 alternating reps, rest 30 sec

Done – flet pretty good.

A2 – Knee tucks with feet on sliders and hands on parallettes x 5 slow controlled reps, constant hollow position, rest 90 sec x 3 sets

Ummmm knew these would be hard but was surprised how tough they were

B – Negative body levers – 1 rep for control EMOM x 10 (long body line, minimum of 5 count negative from top to bottom)

Stayed long as long as I possibly could. Then went to 1 leg tuck and then finished that last few degrees in full tuck

C – Frog pumps 3 sets of 40, rest 90 sec

done

QL drills from email thread

Done + a few other iterations

+

A. Squat Clean:

5 reps @ 70% AFAP – 210

Rest 2 min

4 reps @ 75% AFAP – 225

Rest 2 min

3 reps @ 80% AFAP – 240

Rest 2 min

x 2-3 sets

*Not Tng, quick singles

205 – (28 & 24), 225 – (24 & 20), 245 – (24 & 19) the loads are probably quite a bit aggressive for my current clean but in this controlled isolated movement just wanted to test the waters and it was convenient and easy to change plates. 

+

B. Front Squat: 4 reps @ 85-90% of 3RM x 3 sets; rest 2-4 min

255 (didn’t feel very strong, so went to 250 for my last 2 sets

+

On the 3min for 4 sets (2 each, alternate between):

Odd:

10 DB Thrusters @ 50lbs

50′ HSW

10 DB Power Cleans @ 50lbs

1:32-1:25

Even:

18 Wall Balls @ 20lbs

50′ HSW

10 Deadlifts @ 225lbs

1:43-1:36

2nd set was faster on both because someone started talking to me after the front squat and I didn’t realize the convo was going to go as long as it did, and I had already been in the gym for a hot minute so I did a very very brief re-warm up for this. And the hs walk on both 2nd sets were 25ft UB and good crisp calculated transitions

+

6min AMRAP:

5 Box Jumps

7 Push-ups

9 Air Squats

8+10

Hardest part about today was the 2 min bike and keeping it above 300, 288 was my marker to get it back up, did hit that frequently and then would get back over 300 but try and do so without spilling over. 3rd one it got really hard to maintain that. So as this was a negative for struggling with 300 watts, the positive was I felt like I recovered much quicker during the rest time with these efforts

AB 2 min @ 300 watts, into

30 sec row @ 1100 cal/hr

30 sec row @ 1300 cal/hr

30 sec row @ 1500+ cal/hr

rest 4 min x 3 sets

Really started paying attention to my stroke rate and trying to only adjust that to get output where it needed to be. Felt really dialed in with that on last set, 23-24 to 26-27 and then 30+, bike effort wasn’t easy but hitting all row numbers was much more sustainable, tough but doable at the 1500

+

AB 2 min @ 300 watts, into

30 sec bar facing burpees @ 80% effort

30 sec bar facing burpees @ 85% effort

30 sec bar facing burpees @ 90% effort

rest 4 min x 3 sets

7-8-10 (I really should’ve sandbagged my 80% a little more), 6-8-10, 6-8-11

+

AB 2 min @ 300 watts, into

90 sec AMRAP (5 OHS @ 95lbs + 5 Chest to bar pullups)

rest 4 min x 3 sets

3+6 (transitions weren’t right because of set up, so I said screw it and moved bar my bar to a better set up. 3+7 kind of cared where I grabbed the barbell, also backed up to jump up to pull up bar. 4 – really wanted 4 so just dealt with it and didn’t give a shit where I grabbed the barbell, not a problem for 5 reps but more than that I could feel the instability.

QL drills from email thread

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A – 2-pos Halting clean grip deadlift x 3-4, rest 2 min x 5 sets (same positions, lets try to build in load from last week if QL doesn’t vote to veto)

4 reps on the following loads, 225-230-235 – was feeling pretty good and went 3 reps for 245 and 260. 260 today might have been a little ambitious, positions, tensions felt great on the concentrics but it’s the eccentrics at 260 that I felt a little uncomfortable pull, still felt strong and in control just felt a little pull – overall there is a lot less discomfort than there was last week. still not 100% but definitely feel some improvement

+

Every 2 min x 5

10 BB ground to overhead @ 95lbs + 15 wallballs

56-54-53-54-59 – started playing around in round 3 & 4 with pulling the barbell down faster and it definitely took its toll on my recovery, overall felt good, gto by way of snatch

(rest as needed)

Every 2 min x 5

8 dbl DB devil press @ 50/hand + 5 RMU

First round took 1:23 and pulled on the low back/ql a little, was not recovered in 2nd set, so adjusted for the 3rd and went with snatch and burpee and that didn’t feel great either. So just accumulated 25 ring muscle ups. This was a tough scenario as I want time to rest as needed/recover but not so much that I had to warm up all over again. My cycle time on devils press for 8 reps was about 45 seconds, it’s about rep 5-6 that I start really slowing down. That foot position made me a little nervous the first round, and pulled a little but I was fine and then I just didn’t want to risk it for the ensuing rounds after getting a couple of reps in

+

Front rack loaded wall sit 60 sec on, 2 min off x 3 (parallel, feet narrow and toes forward, little heavier than last week)

You said little heavier than last week so I was trying to figure out how to make the 20lb kb’s 21 pounds, but no dice and went with 26/hand – uhhh do these every get easier

Let’s start off with an update on the QL. Hit most of the movements you shared last night. Also laid on the heating for a some time last night. It did not wake me up at all and felt so so this am. It just feels really really sore. Warming up abs starting the workout it was very present and even warming up the step overs I was a little nervous and lowered my expectations for the workout. And after the 40 cals adrenaline and blood flow helped and was not an issue after that. 

tttTD (row/DB)

11:28

Row splits (1:45.3 @ 1344, 1:27.8 @ 1204, 1:00 @ 1167, 27.2 @ 1304) —— step overs 12/10/8, 6/8/6, 10, 5 – rested too much on the breaks of step overs, but also tried to get the first step up within 5 seconds or less. I will also so that the mental limiter on step overs were grip and traps, I know that step overs do challenge grip as a limitation so that wasn’t just mental, but traps was bigger mental for sure

+

Every 3 min x 6-8 sets @ 88-90% effort

Bike 18 cals

Row 18 cals

rest walk remainder of window, lets put these paces around the middle sets for last week and shoot for consistency, only getting faster on last 1-2 if you’re feeling good and repeating the efforts

2:2:3-2:19-2:18-2:14-2:10-2:09-2:08-2:03 – was tight on time in the am and had a window to start this and I tried w/in 6-8 minutes of finishing and wasn’t quite ready, so to a short break, ran some errands and had some cookies and coffee and the back felt a little better. Maybe the cookies helped?

PM – update, as I’m typing this and watching football, I have been hitting up those movements you sent and hitting up some e-stem too. The QL feels pretty good, there is no limitations in any major movements, but if I move awkwardly while sitting down or just odd not normal positions it lets me know it’s still there. I also feel it if I get an excessive posterior tilt especially while sitting.

I was very apprehensive about training today as my QL was super irritated and kind of feel like it was pressing on a nerve, not to the point of having any effect on my extremities, but more spot discomfort, almost like a super super deep sore type of feeling. After the squat snatch I spent a little more time addressing and it got better.

EMOM x 8:

3 TnG Squat Snatch @ 115-135lbs, tech work

Worked at 135 – felt good, negative was really firing up my ql

+

EMOM x 5

20 sec AMRAP TNG clusters @ 135lbs

6-5-5-5-5 – I do not think I could’ve done a 6th set with hitting 5 reps 

+

3 sets of 3 TNG DL @ 275lbs for time

rest walk 3 min x 3 (27 total reps)

24-24-26 – after the first set, I started messing around with mixing my grip, 3rd set just felt it getting heavy

+

3 sets

30 Second max reps strict hspu

15 sec transition

45 Second max reps double unders

15 sec transition

60 Second Max Wall Balls @ 20lbs

rest walk 3 min bt sets

First – 15-88-32

second – 13(7/6)-97-32

third – 11(8/3)-94-32

handstands were done on one of the softer cushioned fold out mats that absorb a lot so good confidence there. I didn’t miss any of my dubz, just started trying to move faster a little bit sooner on rounds 2&3. Wall ball, felt pretty comfortable here for the most part, the biggest fatigue I felt was in my traps, legs were good but shoulders might not have been able to handle a whole lot bigger set. 

For times

HSW 50ft

5 ring MU

3 squat cleans @ 245 + 5 squat cleans @ 205lbs

3 ring MU

15 row cals @ >1600+ cal/hr, get in quickly and get to working effort quickly, but dont redline)

rest walk 3-5 min x 3-4 sets

(high end volume – 200ft HSW, 32 RMU, 32 squat cleans)

5:23-5:40* – (as soon as I turned rower on it went to reboot the whole system so I had to run about 60ft to the next closest rower. I’m pretty sure this set would have been about the same time or maybe a second faster – 6:35 – transitions were slow, handstand walks slowed down a little and I didn’t move to the rings very fast. Same with the 245. And I also missed a rep @ 205 because a foot got caught on a split in the rubber. I could feel myself fading a little in this round so that is where i decided to call it. 

Breakdown of the day, for the one time before that I though I was feeling better and realized I wasn’t, but this morning, tody, something just felt different mentally and physically. I was hoping I wasn’t setting myself up for false hope. My 245 barbell felt solid and more comfortable. Goal was to do 1 rep every 20sec and wasn’t far off. 205 i stayed on top of it and just went when i felt right. Handstand walk on set one and to were 33 and 32 sec, pretty happy about that. Even set 3 with a longer break bt the 25’s was 40sec. Muscle ups, 85-90% of them felt the way they’re supposed to and a few of them just really felt the drills come through. Row’s were in the 1400’s and it didn’t feel like a painful effort to get there. I will say that my back feels super super tired now, it reminds me of the times when you would hammer positional work for what felt like 3 days in a row and I know how much better I got from it

+

loaded GHD hip extensions x 4-5 + unloaded GHD hip extensions x 10-12, rest 2 min x 4

5 and 12 @ 25

A – Lightly loaded kang squats 5×5, rest 90-120 sec

Worked at 85

B1 – 1-arm Bottoms up KB overhead presses from standing x 7/side, rest 30 sec bt arms

35 – 

B2 – 1-arm front plank on low ring x 20 sec/side, rest 10 sec bt arms, 50 sec after both x 3 sets

Ummmmm might be one of the hardest core exercises I’ve ever done

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

12

C2 – Prone scapular swimmers from floor x 20 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

On top of this 12 minute amrap – i’ve been feeling a little stiff so I added in 3 rounds of 3 double kb overhead squats @ 26/hand + 5 sotts press @ 65 + 7 narrow grip overhead squats. Sotts press used to be my jam and they were so freaking tough today, so I need to incorporate them in my warm ups pretty frequently. My strategies for having a narrow grip overhead squat are good, normal foot width and thumbs were 3-4 inches apart, this was solid and felt good but the other 2 were a bitch!