Ben Plotnicki

KB drag through from elbow plank x 5/side

Banded face pulls x 10

Scap pushups x 8-10

Change plate teacup rotations x 3/direction/arm

3 times through

I kind of have missed this prep

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A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec

205-215-225-230

A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 4 sets

B1 – GHD situps x 3131 tempo x 6-8, rest 1 min

I love/hate ghd sit ups at tempo

B2 – GHD raises x 4 + GHD hip extensions x 8, rest 1 min x 4

done

C1 – Sumo stance deadlifts @ 31X1 tempo x 5, rest 90 sec

230-245-265×2 – I know I could’ve gone heavier, but I felt really strong and controlled with this tempo and rep range. bar felt strong and felt fast

C2 – Straddle tuck ups x 12-15, rest 90 sec x 4 sets

I don’t know if it was the combo of all the core contractions or too much caffeine but my stomach did not like me and I hung out in the 12 rep range

D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement

Had to improvise on crossover symmetry…..did do top support and tried to get good external rotation on each of them

11/21

tttTD (bench/t2B)

Well that was humbling – 2 reps away from finishing 185 – my first rep @ 185 felt like a 1RM, and at that point I knew I wasn’t going to be able to hit any big chunks, so there was a lot of singles and a few doubles and at that point I just knew to try and keep chipping away

11/22 – OFF, chill

11/23

A – BB deadlift – 30-20-10 unbroken reps @ 155lbs/225lbs/275lbs, rest 60 sec bt sets to change weight

41-30-21

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5 min clock

Dbl DB shoulder to overhead x 30 @ 50lbs

AMRAP strict HSPU in remaining time

rest 5 min

5 min clock

BB shoulder to overhead x 30 @ 115lbs

AMRAP kipping HSPU in remaining time

15 & 27 – these did not feel good at all today. I don’t know if the shoulder to overhead pieces had that big of an effect. I figured they would definitely play a role. I didn’t game it at all, in hindsight I did 2 sets of db’s and think I did 4 sets on barbell. 

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Dbl KB bottoms up OH carry 50ft, rest 30 sec x 4, rest 3 min x 2

26/hand – these are so hard for me, was really focusing on external rotating shoulder and keeping rib cage down

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Dbl DB light reverse flys with tempo negative x 8-10, rest 2 min x 3

10’s – 12’s would’ve been perfect but don’t have any. 15’s were too heavy to control negative

11/24

5min Bike

5min Row

5min Ski

x2

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5 Rounds for Time:

1000m Assault Bike

500m Row 

18:49 – so this was an interesting day. I started out getting the bike/row/ski work in and someone at the gym looked like they were struggling, well I just renewed my CPR so all of that was fresh on my mind and jumped in to help out the coach. Anyways, threw off my day and my mindset. Didn’t have enough time at that point to get the full 2 rounds in so I had to condense it quite a bit. On the tester, I struggled to get the row up more than I was able to. I tool pictures of the row splits so I have that for my records, but just wasn’t able to push there like i wanted. Bike, I think I stayed around mid 300’s. I know we have a progression of this but would love to retest this some time in a moment where I’m really in the state to get uncomfortable.

11/25 (DSGN overlap)

A. Push press x4/push jerk x4; rest 3 min x5 complexes (2 sec pause overhead on each rep)

155-165-175-180-185 – I completely underestimated how tough this was going to be

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6 min AMRAP

3 PS @ 165lbs

9 Bar Facing Burpees

4 +1 – this was about my goal, snatch was just heavy and knew I wasn’t going to be able to cycle them fast and didn’t want to risk a miss, but the inner game/goal I had was to make sure each set of burpee was under 30 seconds, and pretty sure I stuck to that.

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Rest 2 min

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6 min AMRAP

3 Hang Squat Clean – 185lbs

9 TTB

6 rounds, all ttb unbroken, thought about breaking but knew I wasn’t going to break up the barbell but that really slowed me down today

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Rest 2 min

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6 min AMRAP

9 PS – 75lbs

21 DU’s

7 + 2 – started breaking the power snatch up and even did a few sets of 3/3/3 or 4/3/2 – i made up my mind to break that up otherwise my transitions were going to be terrible, first round i went ub and thats when I told myself if i don’t break it up I won’t be able to keep the pace I would like. This was a really tough day and a tough week.

11/26 – OFF, Happy Thanksgiving

It was a great thanksgiving and I hope yours was too

11/27

Self directed, get some ring MU work here, some HS walk skill, and then some mixed intervals

Not as much handstand walk skill work as I would like but I got a bunch of holds and skill work in. rmu – untimed sets of 3’s and 4’s for about 6-7 sets. Then michelle had 10 rounds – 200m run/8 burpee to target/5 c2b so I jumped in with her and halfway through and upped the c2b to 7 at the halfway point. This was fun to jump in with her and get that work in

11/28

Self directed, though i imagine the tttTD Thanksgiving partner edition will be a good option, up to you and Michelle

Ended up driving to knoxville and work on the house so ended up taking the day off from training.

warmup series for MU

Hip bridge single leg extension x 6/side with hard glute squeeze at top of each rep (https://www.youtube.com/watch?v=mjwrrFzWwcM)

Reverse table top plank pressup x 6 with hard glute squeeze at top of each rep

(Hollow rocks x 3 into hip extension x 1) * 3 reps

1-2 times through this series

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Ring MU snap pull with hip extension into turnover from feet on floor – 3-5 reps (hard pull on rings timed with hip extension to generate momentum – https://youtu.be/2Dq6NbpRar4?t=110)

Ring MU pop swing with snap pull from hang – 3-5 reps (swing feet, then stop them abruptly and push hips forward/up – https://youtu.be/N4Q9JDRcAac?t=98)

Strict dips for depth x 2-3 + kipping dips with pause in bottom before kip x 3-5, rest as needed x 2-3 sets

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A – Ring MU beat swings x 8 sec + 2 ring MU + 4 strict dips after second rep – new complex every 2 min x 6-8

Did 6 sets – my triceps are still sore and now my lats are sore from c2b on wednesday…hopefully they will be good tomorrow for some throwdown bench press action

B – Back squats x 8, 1 sec pause at or just below parallel, rest 2-3 min x 3

225 – tried to only have 1 sec on extension as this made it a little harder but every so often I had to take a breath and take some tension off

C1 – BB 1-1/4 hip thrusts x 6, rest 60 sec

225 – had a hard time emphasizing extension in the first set and almost backed off the load but was good on the rest of the sets

C2 – Banded quadruped to pike knee extensions x 15-20, rest 1 min x 3 sets (https://www.youtube.com/watch?v=iG7H-WUw5sE)

20 per round

D – GHD hip extensions x 10 + GHD sorenson hold x 15-20 sec, rest 90 sec x 4 sets

10 and 15 sec

Throughout this day, my EXTREME tricep soreness either dictated lifting or loading choices I made. I was hoping after a good warm up and some blood flow they would be functional but not as much as I was hoping

A – Squat snatch x 1/Snatch balance x 1/Hang Squat snatch x 1 (any height hang) – new complex every 3 min x 5, build to max load by the last set

195 really gamed the loading here so I could work up to this load. this was the goal load from the beginning 

B – OHS @32X1 x 3, new set every 2:30 x 4

185 – I did not trust the aforementioned triceps here to go much more than that. 

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AMRAP 14 min

20 wallballs

15 chest to bar pullups

10 box jumps @ 30in

5 ground to overhead @ 155lbs

4+8 From the onset I decided I was going to snatch the barbell instead of clean and jerk, front rack position was effected and jerk made me hesitant. Wall ball did 12/8 each round, c2b was 9/6 – 10/5 – 10/5 – 15 – first 2 rounds was down and right back up pretty quickly, I will say right now, my c2b feel dialed in like they have never felt dialed in before, but a small thing that I have to iron out is getting the rhythm back on small sets, the sets of 9 and 10’s felt awesome, but the small sets of 6 and 5, it felt like it took 2 reps to get the groove back, for future workouts with big sets that we will have to plan and strategize to break up need to find a mental cue/focus that cleans this up. Box jumps and power snatch took the bulk of the time in the workout. The last round I really told myself I was not allowed to step away from the box and then did c&j for the barbell, with that information going snatch the whole workout was a mistake and I know my cycle time with snatch vs c&j is not even close at these types of loading.

45-55 min around the world @ 65-70% effort, steady flow from station to station

Bike 90 sec

15 russian swings

15 empty bar strict press

Bike 90 sec

15 banded pull throughs from sumo stance

10 hollow rocks + 10 sec hollow body hold

Bike 90 sec

10 banded spanish squats

10 arch rocks + 10 sec arch body hold

Bike 90 sec

30/side banded terminal knee extensions (squeeze VMO at top of each)

Man, my triceps are so freaking sore today. Even the empty barbell press was a mother, I even dropped down to a 35lb bar on the last round. Also Assault Bikes were being used in class today so I had to use the bike erg. Got through 4 full rounds at around 50 minutes and change

FE 21.6

row/S2O

188

(tight time cap, so ensure you set a plan/pace ahead of time and try to stick to it throughout)

Time splits with rows in parentheses (1:16.7) – 1:36 – (1:18.8) – 1:55 – (1:01.4) – 1:38 – (47.6) row paces were 1509-1211-1213-1115 – the round of 27 got me. I’ve got to be better there. I didn’t have a “true” plan on the barbell, big set to start out as it was feeling good, set of 14 or 15 i believe and in hindsight that was a mistake. I felt my triceps start blowing up. And in the round of 27 I was a little worried about lockout towards the end of the set. The set of 15 on the rower I knew I wasn’t going to finish so it was a mental hit, first couple of pulls were that way, and I told myself you’re not mailing it in. don’t remember exactly how much time was on the clock when I was done but when I picked up the barbell I was pretty sure I couldn’t go unbroken to finish out the clock so I did 5 reps, break and then 6 to finish as the clock expired

tttTD (2 parter, AMRAP into ladder)

Self inflicted previous night so I knew today wasn’t going to be as smooth as normal. It wasn’t that I had more cocktails then I would at a martini and craft brew gathering, I did not hydrate enough to off set this break from routine. 448 – from jump I decided I wanted to go unbroken on the first set of dubz….I have only hit the 200/200+ mark once. I got semi excited and clipped at 196, after that i missed the next rep attempt on 2 occasions. But traps/shoulders felt blown up, deadlifts of course could be managed around that but shoulders and grip could tell were going to be a factor even more so than anticipated. I knew the step overs would be my proverbial achilles heel, so I planned on breaking them up a lot. I do not like step ups or overs and they do not like me but I tried to get uncomfortable and I did just rested too much on my breaks. I was suffering at this point and just was trying to get big sets with dubz and just wasn’t willing to endure that much pain. The bar @ 245 felt much easier than the 225, I hit the 3rd rep of 275 as time expired, would not have counted but was happy even not feeling spry and feisty that I could hit all the reps @ 275.

Snatch/burpee gauntlet

Every 90 sec until failure (60 sec window to lift/burpee, 30 sec window to change weight)

1 squat snatch + 6 bar facing burpees + 1 squat snatch

**Bar starts at 135, build by 10/round through 185, then up by 5 from there

Called it at 195, just felt some upper body/thoracic and shoulder stability that felt like it was off. I also didn’t get a thorough energy system and felt way more heart rate response than I was anticipating. I will also say that when looking at this on paper I thought 60 seconds would be plenty of time and coming back to that second lift, there was plenty of time but to gather myself, create some good tension and control my breath. It caught me off guard. 

+

3 rounds for time

3 rope climbs

6 squat snatches @ 155lbs

18 bar facing burpees

11:42 – so I had a couple of goals here, 1st was goal of doing burpee in 70 seconds or less, and accomplished that and I’m pretty excited for that. Was also super excited with rope climbs because now that we have full fledge ropes and have been wanting to try some new rope climb foot clamps, that was good and picked it up well just wasn’t as smooth yet as I need to be but the biggest difference was the descent. The one thing I did on all transitions here was try and have less than 5 sec transitions, but wasn’t as fast on sq/snatch as I wanted to be. Round 2 and 3 was sub 60 on burpee, my burpee speed might have effected the rope climb more than the sq/snatch but still was happy with this. I also had a good insight from this, this workout and others, when I have one rep left of a big movement, like 1 rope climb or 1 sq/snatch I didn’t have that killer instinct today, and I know that has happened in the past with deadlifts as well. I loved having this discovery and the self awareness to realize this. This could be a big step in the future with finishing some workouts harder.

2 min window, rest 1 min x 3 sets

1 round of DT @ 155lbs

AMRAP ring MU in remaining time

4/4/3 – muscles ups felt way off today. Had plenty of time, just felt like the barbell took a lot out of me today. Tried to have fast transitions to the rings but the effort to maintain a strong hollow is where i spent most of my energy. Into the 2nd set I wanted to really focus on the re-opening of my hips and I just felt it wasn’t a good day

+ (rest to recovery)

2 min window, rest 1 min x 3 sets

1 round of (2 dbl DB devil press + 4 dbl DB power cleans + 8 dbl DB box step overs)

AMRAP chest to bar pullups in remaining time

23-24-21 – I was just smoked, this was so much harder all the way around than I thought it was going to be. I was expecting it to be tough, and I stressed about some things I just shouldn’t have. The c2b, after starting with big sets in each interval I struggled to tie really good consecutive reps together after the big sets. And in the last round I had planned on going all 5’s to see if it would help extend the breakdown but I was just tired.

15 min bike, steady

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Low intensity movement quality work – 20-30 min

examples below

Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY

Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4

Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks)

Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI

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15 min bike, steady

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Tabata bent knee hollow holds x 10 rounds

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6 min supine breathing @ 3152 tempo with head supported and feet elevated

This was exactly the day I needed. I was so much more sore from yesterday than I thought I would be. Perfect perfect day, I have been getting back into locomotion work in warm ups so really tried to explore some more stuff today