Ben Plotnicki

Easy bike, 10 min

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Unloaded glute airplanes x 3/side x 3 sets, pause at end range each direction

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Lightly loaded side to side KB passes from single leg stance with 30 deg knee flexion x 6/direction/leg x 3 sets (change plate or light KB, pass back and forth in front of you and extend arm to side, then go back in other direction)

Absolutely loved this

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Supine leg whips x 3/side x 3 sets, pause at end range, during rest time do standing banded adductions with controlled eccentric x 8-10/side, skinny band

Making sure to maintain good hip extension each rep, it’s easy to get lazy here but paying attention to it.

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Side-lying clamshell pressups x 6/side x 3 sets, can use mini band around knees for extra resistance, during rest time do 30 frog pumps with pause at top

Good stuff – frog pumps → making sure to keep get posterior pelvic tilt

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3x through, not for time

Single leg banded hamstring curls from prone x 10/side into both legs hamstring curls x 15

Reverse plank table top pressup with 3 sec hold at top of each x 6

Piked Knee extensions x 18-20 with good quad squeeze at top (https://www.instagram.com/p/CCoxm4SFByc/  

add band as you’d like to chase a little more pump)

As soon as you find that right spot banded hamstring curls can be brutally tough. And the piked knee extensions are sneaky 

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Easy bike 10 min

This was an amazing session. The perfect thing I needed. I was in a great headspace, the attention and focus on quality movement and breath control. Its a very humbling experience to feel off but can’t pinpoint why, and how that effects your mind state when your goals and your why are were they are, and then you get a chance to hit up a session that puts you in a mental place that everything feels better just because you feel you left the session so much better than when you started it.

For Time: 

9 Squat Cleans @ 185lbs

27 Pistols 

7 Squat Cleans 225lbs

21 Pistols 

5 Squat Cleans 245lbs

15 Pistols 

10:16 – the 225 barbell was much slower than I wanted, had a plan for the 245 and was good with it, but  had no plan at 225 and that is why I think time got away from me, and leg fatigue of course. Pistols were fine just not smooth and consistently crisp. was afraid of pushing too hard would really slow me down on the barbell. 245 felt good off the ground the first couple of reps but the squat felt tough and then felt stronger as I went. 

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A1. Wall Ball; 30-40 UB reps @ 30/20# x 2 sets; rest 15 seconds 

A2. OHS; 12 reps for time @ 50% 1RM x 2 sets; rest 3min bw sets 

25 & 25 on wall balls – second set might have been 2-3 reps too many but wasn’t going to settle for less than the previous set. OHS was @ 135, most accurate current loading probably should’ve been 125ish but went here for convenience. 

Although this was really freaking hard, it had restored some faith of my struggles the last couple of days but that was before I went into the next piece.

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3 Sets: 

15 Cal Ski 

15 STOH @ 135/95# 

30′ FRWL @ 135/95# 

15 C2B 

rest 120 seconds 

15 Cal Ski

100 Double Unders 

30′ DBL DB OH Walking Lunge @ 50/35# 

10 DBL DB Hang Clean and Jerk @ 50/35# 

rest 3-4min 

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Shoulder Health Work 

I got 15 sto and about 4 lunge steps in and called it. It was very labored. I know this day was hard, and that is a lot of volume. It is also my day that I just don’t get as much sleep as my other days. But I’m getting a little worried on what might be going on. I’m showing no signs that are symptoms, the only big noticeable thing was on monday (maybe a little bit saturday but that was just really freaking hard and HOT!!!) is I feel I’m sweating more than I normally do. Now I don’t want to over react because it is the summer, we do live in the south so it is humid. I did feel good for the clean/pistol piece. And the Wall Ball/OHS felt pretty good too, however 25 might have been at/near my threshold making the OHS super tough, but that was what it was about. Breathing, position and smooth steady movement. The first one was the hardest b/c I really didn’t warm up for it which made the seconds one a little better. But going into the ski cal piece, my legs were shot, I was mentally tired and I felt it would be more of a risk to try and push through.

AB 60 cals @ 300-350 watts

rest 3 min x 3

4:24-4:16-4:23

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Planche lean with active shoulders and midline x 30 sec, rest 30 sec

Sandbag bear hug good mornings x 6-8, rest 30 sec

Single arm DB farmer carry 50ft/side, rest 30 sec

Single arm KB bottoms up front rack carry 50ft/side, rest 30 sec

HS walk 50ft, rest 90 sec x 2-3 sets

2 sets because I felt I was going to be pressed for time. Hs walk on first set did 25/25 because there were some people in the way. But 2nd set was 50. Good morning was at 150, for some twisted reason I like sandbag bear hug good morning

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Row 1k @ 1:54-1:56/500m pace

rest 3 min x 3

3:50.7-3:51.1-3:50.0

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Dbl DB z-press from straight leg seated x 8-10, rest 30 sec

Banded high rows from straight leg seated x 12-15, rest 30 sec

Empty training bar ext rotation to OH press to straight arm negative x 5-6 slow reps, rest 30 sec (https://www.instagram.com/p/BeWqIMRlH9n/?hl=en&taken-by=defrancosgym)

Seal crawl 50ft with feet on slidesrs, rest 30 sec

Sliding lunge matrix x 3/direction/leg, rest 90 sec x 3 sets

Really like the barbell ext rotation to OH press exercise. 

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Ski 1k @ 2:00-2:04/500m pace

rest 3 min x 3

Forgot to write down times but I know it was right at the 2:03-2:04 pace time

A – Hang squat snatch x 1/Snatch balance x 1/OHS x 1 – new complex every 3 min x 5. during rest times, accumulate some straight arm banded lat pulldowns and scap circles from standing with arms at sides and out in front

135-145-155-160-165 – footwork felt way off on the snatch balance, and I felt very stiff in the upper body. I’m sure there was still some left over residual from Saturday and sleep last night was probably about a 6/10. 15 banded lat pulldown and 5 scap circles of both movements both directions.

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EMOM x 6

6 AB cals

1 squat snatch @ 165

done

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EMOM x 6

4 bar facing burpees

1 squat snatch @ 185

Done but not crisp

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EMOM x 6

1 squat snatch @ 205

Did not do today, just felt off at 185, and didn’t think this would go well

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5 rounds for time

12 back squats from floor @ 165lbs

12 bar facing burpees

12 toes to bar

15:24, started the first 2 rounds with a good smooth pace and just hit a wall. It was hot and felt off and had a hard time pushing through the discomfort. In hindsight, about a week ago I got a digital bluetooth handheld dynamometer. Not the best quality but have been trying to get a couple of readings throughout the day and see what my numbers are. Well today, I had a hard time squeezing to get it up to my average pressure. Thought nothing of it, went to the gym about an 30 minutes later. I know this one squeeze does not tell the whole story. But with that reading and the quality of sleep, I wasn’t too bummed about the struggles of today’s training session.

tttTD (s2O/frontsq/BJO)

5 front squats @ 205 – This would be a scenario where a redo would be done. I was so worried about getting out of breath from the front squat to the box jump over that I over paced. I mean way too too conservative. The 3rd round took me around 6 minutes more give than take and because of my conservative round 1 and 2 I just didn’t leave myself enough time for the 4th round. I watched the video of #10 and just noticed all of the struggles and amounts people rested in between movements. This was quite intimidating and knowing box jumps normally eat my lunch. Not sure how long I rested bt front squat sets but the first 2 I did in 3 sets, probably should’ve done in 2 on the first and maybe even I 155, don’t think I would’ve been effected much different. I think at 175 I did 4/6/5.

For time

8 rope climbs on short rope (the one that doesnt hang all the way to ground)

16 bar MU

32 C2B pullups

64 heavy cable DU’s

10:44 – first off I babied my hands quite a bit and had no sense of urgency. The rope set up is also hard to get a good rhythm of consecutive reps. On the bar muscle up, my mechanics felt a little off, wasn’t disciplined enough to maintain a high quality hollow position in the arch and transitioning to the hollow. got better as I went, but just felt like I was struggling to brack and move at the same time. Also because of the rope set up I felt bicep heavy and this effected me going into my first few bmi, which I missed my first attempt, just wasn’t super prepared for it mentally. C2b was 4 sets of 8, ad this was about the only time I tried to push the pace but even then I was still watching my hands every rep.

AMRAP 30 min @ 65-70% aerobic effort

AB 15 cals, smooth

10/direction banded pallof presses from horse stance

10 empty bar alternating split stance good mornings

AB 15 cals, smooth

10/side 1-arm BB javelin press

10 empty bar snatch grip sots press from standing

I actually thoroughly enjoyed this. went ahead and did 35 minutes as this got me to 4 rounds. I loved the javelin press, super challenging but loved it.

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5 sets, at smooth effort

10-15 sec tucked front lever hold

30 sec elevated back plank hold with alternating leg drives (https://www.instagram.com/p/CCUKemalLjv/)

just did modified version of back plank hold as didn’t have enough to have only shoulder supported set up at home. and didn’t do lever holds, letting my hands heal a little bit, they are good to go now, just want to give the new skin a chance to come in

A. 3 rounds each for time – 25ft handstand walk + 10 ttb

35-32-34

B. on original write up you had

Assault bike 3 min @~10 min TT wattage

20 burpees @100 rep pace (6″””” reach)

rest 2 min

Assault bike 3 min @~10 min TT wattage

20 burpees @100 rep pace (bar facing)

rest 2 min

Assault bike 3 min @~10 min TT wattage

20 burpees @100 rep pace (BBJ)

so did this instead of the row/burpee in DSGN as I was solo and the other option was pulling intensive and needed to give my hands a break

don’t remember exact times, but ballpark ish of

1:25 – 1:05 – 1:31

A. squat snatch emom

145 across

B. for time – 10 row cals + 10 front squats @ 185, rest 1 min

10 bike cals + 10 deadlifts @ 225

41 & 46

D, E, F

15 strict hspu + 5 rmu, rest 1 min

15 hspu + `15 c2b, rest 1 min

20 hr push ups + 20 bbxjo

52-46-2:18

Broken AMRAP

2 min on, 30 sec rest x 8

5 chest to bar pullups

5 dbl DB front squats

25 DU’s

(pick up where you left off)

17 even – 3 in the first round but never quite could get a full 3 in after that. Very happy with transitions. Only stopped to get chalk in the middle once, really I just wanted to rest but wanted to make my rest productive. In round 7 my skin on my palms separated and finished the round with 45 seconds left and stopped. With 1 round left I considered calling it for the day but then decided I wanted to see if I could alter my grip and adjust. Finished with 2 more rounds and about 20 seconds left but was good at that point with 30 pull ups in reverse Jackie coming tomorrow. C2b felt really solid and super happy with them today. 

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GHD hip extensions with 2 sec pause at top of each rep x 10-12, rest 1 min

done

Banded glute bridge with isometric hip flexion hold x 4-5/side, rest 1 min x 3-4 sets (https://www.youtube.com/watch?v=-3Rmg-1drdI)”

Done – 3 sets